These are some articles that we have found useful or interesting.
Exercises:
Greg Glassman’s CrossFit Journal article on the Overhead Squat (requires subscription).
The Muscle Up from Again Faster.
Corrective coaching on the Power Clean from Michael Bewley at the University of Dayton.
Check out this grip strength workout from John Brookfield over at the Iron Mind site.
Fixing your over head – from Crossfit Invictus.
You Can’t Lift What You Can’t Hold On To (CrossFit Journal)
Food:
Diet is emotional, cultural, and personal. Telling someone to do a diet is asking for failure, if not in weeks or months, eventually. Changing how you eat for health and for athletic performance is a part of other choices to meet common goals.
When an athlete trains for an event they make choices about diet, but they also make choices about training, rest, sleep, and even what they are reading and how they are preparing mentally for their competition. These lifestyle changes all relate to each other.
If you are an athlete, a fitness fanatic, or just looking to improve your health for the long haul of life you must make holistic choices to accomplish your goals no matter how specific or vague they might be.
Good Nutrition is critical for meeting fitness goals and long term health.
Making progress towards meeting fitness goals and long term health starts with proper nutrition. Nutrition is the molecular building block at the base of physical activity, rest and fitness.
The popular nutritional culture in this country is far from ideal. We have obesity starting at younger and younger ages accompanied by preventable disease such as Type II Diabetes; we have more people dying from heart disease now than before we had the food pyramid to guide us.
You have the power as an individual to change how you relate to food and then how your family, friends and community relate to food. When it comes down to it, armed with good information, you can change your life for the better.
What you know can hurt you, so learn something new
In this country the American Dietetics Association recommends a high-carb, low fat, grain based diet. This is a pro-inflammatory diet, counterproductive for muscle growth, recovery and performance.
Everyday research is surfacing countering the common held myths about food in our society. You can read more about how these myths were created by checking out books like The Omnivores Dilemma, Good Calorie Bad Calorie, etc. There are links at the bottom of this page that can also help you learn more about foods’ impact on overall health and longevity.
There is a better way to eat
The Paleo Zone:
To be simple: Eat whole foods!
To be more specific: Vegetables, Lean meats, nuts and seeds, some fruit, little starch, and no sugar. Eat in proportions of about 40% carbohydrates, 30% protein, and 30% fat. Eat enough to sustain exertion but not excess body fat.
This general prescription can be tweaked for different goals, but it serves as a baseline for people new to CrossFit.
For more information on this prescription you can talk to our coaches or simply educate yourself:
Robb Wolf
Mark’s Daily Apple
CrossFit Journal Zone Meal Plans Free Download
Big Fat Lies with Gary Taubes
Eat your fish oil!
Grass-fed beef resource page for Florida.
New York Times article on the raw milk debate.
Paleo Beef Stew recipe (wine optional).
Paleo-friendly dried meat (jerky) recipe.
Chicken Apple Salad recipe from Greg Everett’s site Catalyst Athletics.
Ron Paul believes in Raw Milk.
The Truth About Grains.
Pastured eggs taste better (if you can find them) and they are better for you.
Omega 3s…Are YOU taking them?
General Fitness:
Skill level standards from CrossFit NorCal.
General Health:
Childhood Obesity, Other Cardiovascular Risk Factors, and Premature Death
Gymnastics:
Flag Progressions from the Beast Skills site
The York Handbalancing Course
Lifting Heavy things:
Madcow’s 5×5 is now over at the StrongLifts site
Pavel’s Power to the People programming as applied to CrossFit. – courtesy of the Whole 9
Nutrition:
From Robb Wolf’s site - Do High-fat Diets inhibit Load-Induced Muscle Hypertrophy in Humans?
Robb Wolf on The Zone: Too Many Carbs?
Pictures:
Fittest in Miami Challenge at CrossFit 305
Publications:
Free issue of Performance Menu.
Rest and Recovery:
Jocelyn On Overtraining
Rants and Madness:
The ****ification of America by Zach Even-Esh
Greg Glassman on benchmark workouts.
The Power of Passion – from Ross Training.
The Mental Game - ignore the clock, focus on form – from Dutch Lowy
Rowing:
Concept2 rowing technique and link for free DVD.
Stretching and Mobility:
Joe Defranco’s Agile 8 stretching routine – a great daily program.
Videos:
Hannibal for King
GI Jane by Amundson of the CrossFit main site
Mike Tyson hand speed, courtesy of Ross Training.
Old guy in short shorts repping out some chins.
Just for Women:
More myths about women and fitness.
CrossFit Girls of Miami
