the box magazine - march 2016

8/18/2019 The Box Magazine - March 2016

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S T R O N G E R &F A S T E R SHANE ANDLA URA PHELP S

S WEA T T BRING PO WERLIF TING PRINCIPLE S TO CRO S SFI T

If you believe inCrossFit, then you’re

going to have to believein the conjugate method.

You already do even if youdon’t realize it yet.”

— Shane Sweatt

VIKINGVICTUALSLET THE NORDIC

DIET SHAKE UPYOUR PLAT

MARCH 2016 Display until 3/2

t h e b o x m a g . c o m

BROUGHT TO YOU BY M&P


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MA R C H 2 0 1 6 •

Vo l. 4 Iss ue 7

GROUP PUBLISHER Cheryl Angelheart BRAND DIRECTOR Alexander Norouzi

EDITOR-IN-CHIEF Jordana Brown

GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg

ADVERTISING ACCOUNT MANAGERS BJ Ghiglione, Julie Stone, Laura (Flores) Thorne

COPY CHIEF Jeannine Santiago

SCIENCE EDITOR Bob LeFavi, Ph.D., CSCS, USAW, CF-L1

SPECIAL PROJECTS EDITOR Vicki Baker

ART DIRECTOR Paul Duarte

PRODUCTION MANAGER Patrick Sternkopf

PHOTO AND VIDEO EDITOR

WEB EDITOR Maureen Farrar

A/R MANAGER Alice C. Negrete

MARKETING MANAGER

COACH AND TECH ADVISER Josh Gallegos, CF-L2

CONTRIBUTORS

Scott Braunsdorf; Dana Collins; Logan Gelbrich, CF-L3; Brittany Ghiroli, CF-L1; Allison Hagendorf; Matthew

Kadey, MS, RD; Andrius Krasuckas; Peter Lueders; Lara McGlashan, CPT; CF-L1; Elke S. Nelson, Ph.D., CF-L1;

Abi Reiland, CF-L1; Sommer Robertson-Abiad; Brooke Rockefeller; Cory Sorensen; Ian Spanier; Joe Wuebben

EXECUTIVE CHAIRMAN Efrem Zimbalist III

PRESIDENT & CEO Andrew W. Clurman

EXECUTIVE VICE PRESIDENT & CFO Brian J. Sellstrom

EXECUTIVE VICE PRESIDENT OF OPERATIONS Patricia B. Fox

VICE PRESIDENT GENERAL MANAGER Kim Paulsen

VICE PRESIDENT OF IT Nelson Saenz

VICE PRESIDENT OF RESEARCH Kristy Kaus

The Box Magazine isprintedeighttimesa year inthe

U.S.A. © 2016 by Active Interest Media, Inc. All rights

reserved. Reproduction in whole or in part without

permission is strictly prohibited. The information in

The Box Magazine is for educational purposes only.

It’s not intended to replace the advice or attention

of healthcare professionals. Consult yourphysician

before making changes in yourdiet, supplement and/or

exerciseprogram. THEBOX MAGAZINE, 24900 AnzaDr.,

UnitE, Valencia, CA 91355 - Toll Free: (800) 423-2874

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MARCH 2016 BY JOE WUEBBEN

CrossTalk


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“It’s better

to hang out

with people

better than

you. Pick out

associates

whose

behavior

is betterthan yours

and you’ll

drift in that

direction.” — Warren Buffett,

the world’s most

successful investor

© 2 0 1 5 C

r o s s F i t I n c .

U s e d w i t h p e r m i s s i o n f r o m

C r o s s F i t I n c .


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6.5HOURS OF SLEEP

Current Biology

SEARCHYOUR SOUL

What made you want to write this book? The Success Principles

How is your fitness/training now? Are you still doing CrossFit?

What do you want people to take away from Hope RX’D?

WHAT YOU SEE ISWHAT YOU’LL EAT

CrossTalk

Numbers Don’t Lie


11/68THEBO XMAG.COM MARCH 2016 THE BOX 11

TRIP ADVISER

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Fit List

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ranking metro areas by criteria such as the number of raceoptions for residents as well as access to sports-medicinephysicians and orthopedic surgeons (“sports specialists”)in the event your joints get hammered as the mileage adds

to those 400s and 800s.

CrossTalk

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6 Seattle 1:3,478 41 7 11,043

7 Washington 1:6,916 40.09 6 27,437

8 Birmingham 1:2,021 41.7 3 5,526

9 Charlotte 1:6,305 42.2 8 4,385

10 Atlanta 1:2,308 40.9 7 7,830

specialist for every 18,580 residents.

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A t h l e t e : A l l i s o n H a g e n d o r f

16 THE BOX MARCH 2016 THEBO XMAG.COM

THE PISTOL

By Logan Gelbrich, CF-L3 Photos by Ian Spanier

THE SETUP

1


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THE RETURN

Return to standing while drivingthrough the posted foot and rotat-ing back to square.

3

Because thismovement is loaded

together to help understand tension

scaling option, holding a lightweight plate with arms extended

tension.

Rotatinginto the post

leg on the descentand the ascent willprevent a collapsed

knee and/or

collapsed hip.

With awhole foot on

the ground, the

into the hip in order to

stack the knee over the

see in a regularsquat).

2 THE MOVEMENT


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As CrossFit gains popular-

ity, science takes a closer

look. Here are the results

of several studies that ex-

amined CrossFit, both as a movement

and a modality.

CROSSFIT AS A CULT

Next time annoying haters ask you

whether CrossFit is a cult, you can tell

them that it’s actually a “reinventive

institution.” Or so says an article pub-

lished in 2015 in the journal Interna-

tional Review for the Sociology of Sport.

In it , the author explains that whileCrossFit can be polarizing, its empha-

sis on performance regulation and

mutual surveillance (i.e., athletes scor-

ing and coaching each other) provides

evidence that it has recalibrated and

in case the haters want to get in-depth,

you can tell them that a reinventive

institution is a place, like a spiritual

retreat or virtual community, where

members voluntarily go to improve

themselves.

STRENGTH WINS OUT

Ever wonderwhat it really takes to excel

in a benchmark WOD? So did research-

ers at the University of Saskatchewan

in Canada. So they compared the times

of competitive CrossFitters in “Grace,”

“Fran”and “Cindy” withthree physiolog-

ical measurements — VO2 max (a mea-

sure of endurance), Wingate (anaerobic

power) and “CrossFit Total” (essentially

overall strength: 1RM back squat, over-

head press and deadlift). Interestingly,

with Cindy. However, Grace and Fran

were a different story.While whole-body strength (Cross-

Fit Total) and power (Wingate) scores

were strongly related to Grace andFran

scores, only CrossFit Total survived the

rigorousanalysis. In other words, in the

end, how strong the competitor was

best predicted how well they’d do in

Grace andFran. Stay strong, my friends.

THE CULTURE OF COMMUNITY

In this study, published in the Journal

of Exercise, Movement, and Sport, re-

NCEOFEMENT

NEW NEWS The most recent research on CrossFit is clarifying the nature of the sport as a

By Bob LeFavi, Ph.D., CSCS, USAW, CF-L1

P h

t

b

P

t

L

d

searchers held focus groups in CrossFit

gyms in Canada, asking members vari-

ous questions about their box’s culture.

They based their questions on Edgar

Schein’s model of organizational cul-

ture, which describes (a) artifacts (vis-

ible aspects, such as dress code), (b) es-

poused values (philosophies and state-ments of identity) and (c) assumptions

(unspoken or unconscious behaviors).

Members reported the rugged nature

of the gym and the social behavior of

members around a WOD to be impor-

tant artifacts. In addition, pride in the

gym and their workouts were espoused

values, as were the inclusion of all peo-

ple regardless of abilities and a strong

sense of community that extended be-

yond the gym.

tion by all members, coaches and own-ers? Improvement in members’ health

and well-being.

FEMALE-FRIENDLY

In a detailed in-depth study published

in Women in Sport & Physical Activity

Journal, Bobbi Knapp looked at themes

within a CrossFit box relative to gen-

der. In applying a critical feminist geo-

graphical approach, she found multiple

elements within a box that create a wel-

coming culture for women, including a

strong sense of community, the empha-

sis on pushing through physical limits,

coed workouts and the acceptance of

being “beaten by a girl.” She concludes

that while there is some reinforcement

of gender norms in CrossFit, there are

also many ways in which “ideal femi-

ninity” and “hegemonic” (controlling)

masculinity are resisted.

GENUINE CROSS-TRAINING

In a study published in December 2015

in the International Journal of Perfor-

mance Analysis in Sport, researchers

measured physiological responses to

looking at things like heart rate, blood

pressure, pulse pressure, mean arterial

pressure, blood lactate, blood glucose,

and total cholesterol values before and

following that bout of CrossFit, they

determined that athletes’ physiological

responses were consistent with those

in athletes following high-intensity

interval training and conventional car-

diorespiratory training. In other words,

yes, CrossFit is a good workout.


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Look, there’s really nothing you can do to make

whey protein Paleo. But given that protein pow-

der in general isn’t particularly Paleo, you might as

well stick with the kind that most athletes use, and

make sure you get the best whey for you.

There are basically three different types of whey protein

powder, depending on how the whey is processed. Concen-

trate is the least pure and contains around 80 percent protein

(carbs and fat make up the rest), then comes isolate, in which

whey protein is, well, isolated from other non-protein compo-

nents in an additional processing step, yielding a more pure

protein product, about 92 percent protein. The third type is

hydrolysate, which refers to protein that’s been hydrolyzed,

which is the process of exposing the protein to heat, acid or

enzymes that basically chew apart (predigest) the protein’s

amino-acid chains. The resulting free amino acids allow for

even more rapid absorption than concentrate and isolate.

When choosing a whey supplement, consider your current

ity, composition, absorption rate, and price. Isolates are the

centrates are the least processed (offering more of a natural

formulation), and from a cost perspective, isolates and hy-

drolysates tend to be more expensive than concentrates. Try

one of these for starters.

STRONGER.FASTER.HEALTHIER (SFH)

PURE WHEY CONCENTRATE

SFH’s Pure Whey formula contains 82 to 84 percent pure,

non-denatured whey protein from free-range, grass-fed

cows. It’s free of additives and preservatives, containing only

ral, chocolate, peach mango and vanilla. The protein content

per serving ranges from 23 to 25 grams and is accompanied

by 1-2 grams of fat and 2-3 grams of carbohydrate. The ben-

nounced in whey concentrates, which offer more fat than

isolates and hydrolysates. SFH Pure Whey is reportedly low

in cholesterol, low in lactose and high in free calcium.

ATOMIC STRENGTH NUTRITION FUELX30 WHEY ISOLATE

Fuel X30 contains 28 grams of protein per serving, which

is the highest fat- and carbohydrate-free concentration the

lactose — resulting in a lactose-, sugar-, carb-free whey iso-

late. If you’ve experienced stomach discomfort or bloating

with whey concentrates, perhaps it’s worth seeing if you re-

spond better to a lactose-free whey isolate. Fuel X30 is avail-

mon swirl, vanilla nut and homemade ice cream.

3FU3L WHEY HYDROLYSATE

3Fu3l is a grass-fed whey hydrolysate that offers 20 grams

of rapid-absorbing protein per serving. It is non-GMO, free

protein supplements in both its formulation — provid-

ing not only protein, but also 20 grams of hydroxypropyldistarch-phosphate waxy maize (ThermiCarb or 3CARB)

and 5 grams of medium-chain triglycerides (MCTs) per

serving — and intended use, for preworkout (and in some

cases intraworkout) consumption.

3Fu3l creators wanted to balance protein, carbs and fat

to facilitate the body’s natural shift from one fuel source

to another throughout varying activity. So the idea is that

the MCTs will provide immediate energy, 3CARB offers sus-

tained energy through fat-burning, and hydrolyzed whey

provides readily-available amino acids to fuel recovery.

3Fu3l Whey is available in chocolate, vanilla and coffee (caf-

WHEYING THE OPTIONS Despite somewhat more Paleo-friendly options on the market,

By Elke S. Nelson, Ph.D., CF-L1

OD FOROUGHT


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We have different sports therapists who

work here — a functional-movement

you can imagine, two massage therapists

who are really focused on sports mas-

sage, and a sports acupuncturist. So it’s

not just recovery but also helping people

with their mobility so that they can con-

tinue to improve and stay healthy. We

put a lot of emphasis on going slowly

and making sure you have the mobil-

ity. We have a mobility class, as well as

other specialty classes that are focused

around recovery and mobility — like

building stronger, more stable shoul-

ders. And it has really made a lot of our

athletes much stronger and much safer.I’ve noticed big differences in people —

and muscle-ups, and members can go

overhead much more easily. Boulder is

a little different than most markets be-

cause it’s really an endurance city. Most

of the people here have been running or

cycling for decades and not doing much

with their upper bodies. So when they

come into CrossFit, they’re good athletes

but they have some mobility issues with

their shoulders in particular.

Not really, because it’s kind of in-

grained from the beginning here. In our

On Ramp, people learn right away that

this stuff is important. The coaches re-

ally believe in it themselves, so it comes

across to the members. Without mobil-

ity, you’re never going to optimize your

WOD performance. As an example,

one of our top competitors couldn’t

overhead-squat an empty barbell three

years ago. The issue wasn’t strength; it

was mobility. And by focusing on that,

he’s now north of 250 pounds. Also, a

bunch of our therapists are working on

case studies now where they can show

that a person had a 95-pound snatch

because they didn’t have good shoul-der mobility, and then they improved

mobility and their snatch went up 20

pounds. Examples like that help it hit

home a little harder.

For the most part, there’s a lot of mo-

bility stuff that happens in the warm-

up, and then the last 10 minutes of

class are focused on things like ev-

eryone grabbing a foam roller, do-

IDEE BOX

BOX STATS

LOCATION: 2525 Arapahoe Ave.,

Boulder, CO 80302

YEARS IN OPERATION: 3

NUMBER OF MEMBERS: 300

(approximate)

NUMBER OF COACHES: 8

FACILITY SIZE: 10,000 square feet

MEMBERSHIP FEES: $195 unlimited

MORE INFORMATION:

CrossFitSanitas.com

ing Crossover Symmetry or even just

hanging from a bar. Also, Dwight Up-

shaw, our head coach, is always ask-

ing members how they’re feeling, and

then he changes up the programming

and mobility work accordingly. So if a

bunch of people say their shoulders

are sore, he’ll switch up the program-

ming to give shoulders a break and

just focus on mobility and stability.

We don’t really do that because we

have an endurance program [geared

toward runners, triathletes and cy-

clists] that goes in cycles based on in-

season and offseason. But Dwight does

incorporate things like Bulgarian split

squats, more box jumps, etc., to pre-

pare everyone for ski season. We want

members to be injury-free both inside

and outside the gym.

CROSSFIT SANITAS Co-owner Melissa Roza thinks big picture to minimize injury risk for her Boulder,Colorado, endurance junkies.

By Joe Wuebben


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with powerlifting backgrounds, but

I know that your backgrounds are

more diverse than that, right?

LAURA: I started in gymnastics.

Not super high-level competitive

gymnastics, but I really enjoyed it and

stayed actively involved in it for a long

time. Once I graduated from high school,

I didn’t have anything to compete

in, and I’m a competitive person by

nature, so I started running races

and 5Ks and 10Ks and then ran a half

marathon and a couple of marathons.

I enjoyed that, but then I met Shane.

I had just run a marathon, and I was

pretty beat up from that. So he kind of

guided me toward bodybuilding. I did

a few competitions and won those. I

really enjoyed it, but I just enjoyed the

actual day of the competition — not so

much the dieting for long periods.

SHANE: I had asthma when I was a

kid, and I was sick all the time. So my

parents started me off running 1- and

2-mile races. They’d run 5Ks and 10Ks,

so I did the little races before them.

By the time I was 5 years old, I ran my

so-called strongest gym in the world.

Renowned powerlifter Louie Simmons

— he’s held an Elite powerlifting totalfor more than 40 years and is known as

the “godfather of powerlifting” — built

Westside Barbell into an institution

with reach far beyond the world of

powerlifting.

As the product of a man of

unwavering principle, the culture

of Westside Barbell is notoriously

grueling. It’s not just gritty, either. It’s

smart. Louie developed what he calls

the conjugate method — a training

protocol that simultaneously builds

strength and speed — by borrowing

and adapting some of the oldest proven

training principles from the likes of the

Dynamo Sports Club, a Russian sports

of performance. Together, the Sweatts

This is my conversation with Shane

and Laura.

One would assume that you guys

are both purely powerlifting people

I

n true Sesame Street fashion, an

observer of the 2015 CrossFit

could have thought, “One of

these things is not like the

other.” And that thing was Team

CrossFit Conjugate. They were, by far,

strength didn’t come packaged with

the usual sluggish longer efforts or

suspect gymnastics.

They were remarkably different.

Fast. Strong. Different.

I got to sit down with the couple

responsible for that difference, Shane

and Laura Phelps Sweatt. Laura is

the most decorated woman in the

history of powerlifting. With numerous

world records in multiple different

weight classes, this petite woman

has squatted 770 in competition. And

Shane is one of the brightest minds in

strength and conditioning. They are a

perfect partnership, really. I’ve always

commended the husband-and-wife

pair for many things, including having

made the distinct decision to one day

be the best in the world.

Theirrootslie at Westside Barbell, the



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how many world records now?

LAURA: 45.

SHANE: So she’s broken world records

45 times now, and she’s always trained

the Westside method, but she’s never

trained the same way twice. We say

if you don’t evolve, you die. If Louie

didn’t evolve, athletes who were more

genetically gifted or who learned what

he was doing but evolved it would

eventually beat him.

The other thing that comes into play

is that Lou hates a quitter. You don’t

have to be the strongest person in the

gym, you just can’t be a quitter. Because

of that personality type — to never

quit, constantly evolve and always push

forward — and the way Louie looks at

studying and trying to evolve training,

that’s what led Westside to be Westside.

It’s also changing the way that peopleare training for sports in this country.

You see people doing chains or bands

or a certain type of sled work that we

do. They’re doing speed work. They

might call it something else or adjust

be around the best. When you really get

around people who are the best in their

that each of them have. You see that

extra little thing psychologically that

lets them go the extra distance, that

99 percent is easy. The last 1 percent is

the hard part. These people have dialed

in that last 1 percent, they’ve gone that

distance. It’s amazing how much you

can get out of that last 1 percent.

You both have spent a lot of time

with Louie Simmons and in and

around Westside Barbell. What sets

Louie and Westside apart?

SHANE: One is that Louie’s looking for

constant evolution. One of the biggest

problems in any sport is that when

an athlete reaches a moderate level

of success, they’re afraid to changewhat they’re doing because they don’t

want to go backward. At Westside,

we train the same methods but every

competition, every 12 to 16 weeks, we

train differently. And Laura’s broken

a junior in high school. I ran cross-

country, track. I ran triathlons.

The whole time, though, I was

interested in strength training. Once I

hit 13 years old, I hit strength training

with weights. I never looked back from

that. I still did endurance stuff for a

little while but really got into strength

stuff after that. At my house growing

up, if I didn’t want to mow the yard,

my mom said I’d have to beat her in

pull-ups or dips or something, so every

time a chore came up, it was a liftoff to

see who had to do the chore. That was

constant at my house.

Not everyone chooses to be great at

something. Do you feel like there’s

something uniquely available to

people who pursue greatness that’s

not available to someone who is only

setting out to be good?

SHANE: Yes! If you want to be the best,

you have to surround yourself with the

best. The people who only want to be

“good” will never go to full lengths to


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beat it by a substantial amount, then

they don’t ever believe that they can.

You want to end that today.”

LAURA: And that’s what happened.

She was the best 165-er in the world

and had just done a 611-pound squat.

I opened with 617 and I got that. I went

661. I got that. And I went 683 and I got

that. The girl that squatted 611, I never

heard from again.

SHANE: Laura actually missed her last

squat in the warm-up room, and it was

Louie walked by and cheered for her

and she just fell. I had to catch her. She

said, “I have to retake that.” And I said,

time you’ve missed a squat in a year

and it’s going to be another year until

you miss another one.” It still worked

out because she kept her head in it.

That is your cornerstone.

What advice do you have for athletes

outside of powerlifting?

SHANE: We are known for our squat,

bench and deadlift , but we’re really

strength coaches and just display it

through the three lifts.Strength is a foundation for

everything. If you’re not strong enough

to maintain a position, you won’t,

which means you won’t have optimal

technique. You need optimal mobility

to attain a position, and you have to

have optimal strength to maintain it.

When we need athletes to produce

more force, we can do that. Force

at a faster rate of speed? We can do

that. Do we need to produce force

for longer periods? We can do that,

too, but through our selection of

main movements and through our

selection of exercises of our accessory

movements, what we’re doing is

getting the athlete to move perfect.

If you don’t know what speed you’re

training at, you don’t know what sport

you’re training for.

I recently had a high-schooler who

had a 91-mph fastball, and eight weeks

later, he got clocked at 96 mph. He

also knocked eight-tenths off his 60

time. Being a freshman in high school,

picking up that kind of speed in that

the percentage a few points here and

there, but ultimately what they are

doing is some offshoot of Westside, and

to think that a small gym evolved into

this thing that has touched the rest of

the world is absolutely amazing. You

record in powerlifting who has not

done a portion of something that was

developed at Westside Barbell.

One of my favorite parts about

the conjugate method and what’s

coming out of Westside is the

mental aspect. Someone could look

at powerlifting and say that’s a very

straightforward, physical sport. But

we know that there’s much more

to it. Is it that big of a deal in the

sport of powerlifting to be mentally

strong?

LAURA: It’s absolutely mental. Iremember having this supreme

it. I just wanted to show the world that

I could do something that’s never been

done before. I would do whatever it

took.

What we see a lot is mental weakness.

else. It’s the gym, the equipment, the

training program, the training partners.

SHANE:

It’s the No. 1 thing. It’s thatdeep. We’ve seen more people who we

could have gotten to world records who

didn’t make it because psychologically

they’ve checked out than people who

we have gotten to world records. And

we’ve gotten lots of people to world

records, you know? We have a saying:

“The brightest stars burn out the

fastest.”

The mental part can include some

gamesmanship. Have there been

competitions when you mentally put

someone in checkmate?

SHANE: We started Laura’s career like

after a record, I didn’t want her to show

up until she could break it by close to

100 pounds. I said, “If you break it by

5, you’re just gonna tick off that other

lifter and you’re going to be in a battle

for years. That person is going to end up

squatting 100 pounds more than they

probably ever would have squatted if

you never came around. But if you can

THEBO XMAG.COM MARCH 2016 THE BOX 29


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even if you don’t realize it yet.

We believe that we’re paying back

what we’ve learned from our mentors.Louie’s been a huge mentor for Laura.

For Lou, Yuri Verkhoshansky, the father

of plyometrics was. He invented the

dynamic-effort method. We took from

people more intelligent than us, people

more manpower, and who dedicated

their whole lives for the pursuit or to

disprove one thing. There are names

that I don’t want to see fade away. I

think that’d be a great trend to try to

continue for CrossFit.

What about equipment? What do

you need to do conjugate?

SHANE: The stuff you already have in

the gym. Louie really started doing

Westside in 1983, and back then,

they didn’t have much for equipment

either. He slowly got a power rack

and eventually got into chains and

eventually bands and eventually

specialty bars, but ultimately what

you need is a good imagination and an

understanding of the fundamentals.

our athletes box jump. They can’t

believe how fast people move. Well,

we know when we go to execute amovement that’s dynamic, we go from

a relaxed state to a dynamic state

obscenely fast because our bodies

are used to it. If you study what the

Russians talk about in Olympic lifting,

one of the most important qualities is

to go from a relaxed state to dynamic in

Olympic lifting.

The relationship between conjugate

and CrossFit is an old one, but now

you’ve got CrossFit Conjugate killing

it in the Games. Is it inevitable that

athletes at the CrossFit Games are

going to use the method?

SHANE: I believe that they’re just

going to have no choice. I believe the

competition is going to get so good

is

an optimal way to train. Conjugate is a

series of rotations of exercises. We’re

just the dynamic or max-effort version

with accessories, so if you believe in

CrossFit, then you’re going to have to

believe in conjugate. You already do

period of time is huge. It’s a little

different from what everyone’s used

to, but if you want to do something thatno one’s ever done before, you can’t do

what everyone else is doing.

Load and range of motion are very

clear in everyone’s mind, but I’ve

never seen a group address speed as

well as you guys. Is speed a void in

the gym community?

LAUREN: I learned that doing the

CrossFit Open. I had this mental

connection with the exercises, like the

handstand push-up or the thruster —

when I was tired as hell — are like a

speed squat or a speed bench.

SHANE: She discovered that she could

turn those speed movements into

psychological movements. It was

interesting, Sam Briggs did real well in

the handstand-push-up workout. We

also have Nicole Holcomb do real well.

I asked her how it felt and she said, “It

felt great. You know, like doing speed

work. No big deal.”

People are shocked when they see



31/68

The last thing I want to ask you guys

is what’s coming next?

LAURA: We put what we’re doing in

our gym on WODFollow.com. There

are different levels depending on if

you want to see everything with the

WOD and all that. There’s a strength

aspect. We even have a powerlifting

portion, which is exactly what I do for

my training. It’s very affordable.

And we’re still teaching the seminars

for the CrossFit Powerlifting Trainer

Course and trying to get overseas a

bit more. They just have this thirst for

knowledge. Also, just growing our own

gyms. We have a personal training gym

we’ve expanded into a CrossFit gym, as

well: CrossFit Conjugate.

Logan Gelbrich, CF-L3, is the owner

of Deuce Gym in Venice Beach,

California, and Original Nutritionals, aCleanAthlete sports-nutrition company.

He’s a four-year alum of the nationally

acclaimed University of San Diego

baseball program and was a catcher

for the San Diego Padres. In addition, he

currently travels the world coaching the

CrossFit Strongman Seminar.

"LAURA HASBROKEN WORLD

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If you think this is just another article about plyometrics,

think again. In fact, we might argue that much of what

you have previously read about plyometrics is, at the very

least, not about “true” plyometrics. For most CrossFitters,

plyometric training is synonymous with jump training,

the primary purpose of which is to improve box jumps.

Oh, far from it.

All About That

Bo u nc eGetting the most from plyometric training

means understanding there’s more to it

than box jumps.

By Bob LeFavi, Ph.D., CSCS, USAW, CF-L1 Photography by Cory Sorensen


33/68

A t h l e t e : B r o o k e R o c k e f e l l e r



THE RUSSIAN INFLUENCE

The technique of plyometrics was orig-

inally developed by Russian scientist

Yuri Verkhoshansky as early as 1966.

Verkhoshansky referred to plyomet-rics as a “shock method” of training. He

primarily described how an improve-

ment in performance can occur follow-

ing a drop from height and subsequent

immediate jump. The focus for Ver-

khoshansky was the very short period

between landing and takeoff, as short

as 0.1 to 0.2 seconds.

However, what has developed since

then is a more generalized version of

plyometrics. This application of plyo-

performance in box jumps and is best

termed “jump training.” Hops, bounds,

split jumps, skips, squat jumps and depth

jumps make up this broad-based ap-

proach to improving power. We often seethis in use in American sports training to-

day and frequently in CrossFit boxes.

But there’s a big difference between

what Verkhoshansky described and

what we are now calling plyometrics.

So let’s look at the science of the “plyo.”

PLYOMETRIC PHYSIOLOGY

Plyometrics is a system of training

based on the effects of three different

physiological factors and one neuro-

physiological factor, all of which result

in what’s known as the three-phase

stretch-shortening cycle (SSC).

Physiological Factors

Increased muscle force in a plyomet-ric exercise stems from the follow-

ing three physiological components.

First, elastic energy in muscle tissue

and tendons is stored during a rapid

stretch and can be released if a con-

traction immediately follows that

rapid stretch. Second, when a muscle

is stretched, the microfilaments that

cause muscle contraction may be at

the best length to bind and produce

force during a subsequent contrac-

tion. Third, there is resistance from

The 45-Degree Sit-UpWith a medicine ball weighing no morethan 10 pounds (typical weights are 4pounds for women and 6 for men), grab apartner and spot for sit-ups. Sit with yourtrunk at a 45-degree angle. Your partnershould be in front of you with the medi-

cine ball.While you hold your hands out-

stretched, your partner throws you themedicine ball. Catch the ball with bothhands, immediately propelling the ballback to your partner with your trunk re-maining at 45 degrees. The key here isthreefold. First, try to minimize any trunkextension upon receiving the ball. Sec-ond, your return throw should be as im-mediate and explosive as possible. Third,the force used to absorb the impact of theball and return it to your partner shouldcome from your abdominal muscles. Youcan increase the intensity of this exercise

by simply using heavier medicine balls.

TRUNK PLYOMETRICS

1

4

2 3



muscle tissue itself (a kind of “rub-

bery” quality of muscle) during an

unstimulated stretch; this “passive”

resistance adds to the subsequent

force generated.

Neurophysiological Factor

Muscle spindles are specialized sen-

sors located near where the muscle

belly ties in to the tendon. Their job

is to protect the muscle from damage

caused by a stretch that is either too

rapid or too lengthy (at the limit of

the range of motion). Therefore, when

a stretch occurs rapidly, the muscle

spindle senses such a stretch as po-

tentially dangerous and sends a signal

to the central nervous system. The

immediately contracting the muscle

in order to protect it. Plyometrics uses

spindle-initiated contraction to the

muscle’s subsequent contraction dur-

Now that you have a grasp of the forc-

es involved in plyometrics, here’s how it

all comes together in a real-life situation.

THREE PHASES OF PLYOMETRICS

-

ening cycle, the muscle is stretched

force could occur upon landing or

when the muscle encounters a resis-

tance (such as a medicine ball). The

muscle lengthens in this phase, called

the eccentric phase, and the muscles

involved in resisting that lengtheningmovement are being “pre-loaded.” In

the simple case of running, when your

foot strikes the ground, your gastroc-

nemius (calf muscle) lengthens under

the load. Now, in the eccentric phase of

a plyometric movement, your gastroc

has stored energy by virtue of the fac-

tors cited above.

Let’s skip to the third phase. In this

phase, known as the concentric phase,

the stored energy is used to increase

the force of the subsequent contrac-

1 2 3

The Plyometric Push-UpWith a small medicine ball, like those weigh-ing between 6 and 10 pounds, move into apush-up position. Remaining in that plank,place both hands on the ball directly underyour upper chest. Of course, there is a de-gree of balance necessary here.

Now, as quickly as you can, remove yourhands from the medicine ball and move themto the side of the ball in a push-up position.As you descend, allow your chest to barelytouch the ball before you explode back up. Atthe top of the explosive push-up, move yourhands back onto the ball. Make sure thatyour chest doesn’t rebound off the ball and

a push-up as quickly and forcefully as pos-sible. In addition, keep your hands on the topof the ball, not the sides of it. You can add tothe intensity of this exercise by increasing thesize of the medicine ball.

4



tion. Because power is the product of

force and velocity, the more force you

provide to any contraction, the more

power the muscles involved develop. In

the case of running, more force is avail-able upon a rapid stretch, and therefore

the ensuing explosion coming off the

toes on the next stride is greater.

But the phase we skipped is the

critical one. The middle phase, which

encompasses the time between the ec-

centric and concentric phases, is called

the amortization phase. And the term

“amortization” makes perfect sense.

When something is amortized, its cost

is distributed over a time frame. In the

case of plyometrics, the stored energy

is distributed as heat over the time

frame of the amortization phase — the

period after the muscle’s lengthening

ends and before the shortening (con-

centric contraction) begins. The longerthat phase, the more energy is distrib-

uted and lost, leaving less to be added

to the subsequent contraction.

In other words, the shorter the

amortization period, the better. In run-

ning, the longer your foot stays on the

ground (“foot-strike time”), the less ex-

plosive you are.

GETTING BACK TO

“TRUE PLYOMETRICS”

So do you see the difference between

what Verkhoshansky prescribed and

what we normally do in the box? There

are two main differences.

“Shock” Method

We do not properly apply or seem to

appreciate Verkhoshansky’s “shock”

method. Let’s face it, most CrossFitters

know that plyometrics are to be done

with some degree of speed, but that’s

a far cry from the explosive shock that

has been found to improve power.

Think of a typical plyometric move-

ment in a box — a box jump. How often

would you guess that the time period

a typical athlete performing them has

a foot-contact time less than 0.2 sec-

Overhead Throw

With a staggered stance (onefoot in front) and knees slightly

bent, hold a medicine ball in bothhands and stand 5 to 8 feet awayfrom a wall. Pull the ball backbehind your head and forcefullythrow it forward as hard as pos-sible against the wall. Catch theball as it returns to you, and keepthis action going.

Remembering the amortizationphase, minimize the time betweenpulling the ball back and initiatingthe throw. This drill can be per-formed with a partner instead of awall. It also can be done with onearm, but we prefer the two-arm

technique to minimize the potentialof developing imbalances.

Throws can be used with any type ofball, though it’s prudent to stay under10 pounds. When employing throws,look for the newer types of medicineballs because they’re made of durablerubber, offering a comfortable bounce

PLYOMETRIC THROWS

1

2

43



Power DropFor this one, you need a medicine ballweighing no more than 10 pounds,a partner and a box (start with 20inches) for him or her to stand on. Lie

of your head against the base of thebox. Your partner stands on the boxwith outstretched arms, holding theball over your chest.

Extend your arms upward. On a

signal, have your partner drop theball directly down. Catch it using bothhands, bending at the elbows to ab-sorb the weight and then immediatelypropel the ball back to your partner.The intensity of this drill can be in-creased by either increasing the heightof the box or by increasing the weightof the ball.

SlamStand with your feet shoul-der-width apart and kneesslightly bent. Pull a medicineball back behind your headand forcefully throw it down

possible. Catch the ball onthe bounce. The focus shouldbe on minimizing the time theball is in your hands. Thinkabout cocking your arms andexploding downward as soonas you receive the ball. Thisexercise is done on occasionin CrossFit boxes but typicallywith “sausage”-type heavytubes. Such weights do notallow as much of an eccentricphase because there is littlepre-loading involved.

1

2

3

1

2

3

4

4



Reverse

Throw

Stand with your feetslightly wider thanhip-width apart.Lower your bodyinto a semi-squatposition (as in the

bottom of a kettle-bell swing). Have apartner throw you amedicine ball andcatch it in the bot-tom position, lettingyour arms bringthe medicine ballbackward throughyour legs. Explodeup, extending yourentire body, andthrow the medicineball up and backover your body.

The goal is tothrow the ball behindyou as far as pos-sible, generating asmuch power as youcan from your hipsand lower body. Butagain, the key is toexplode upward asquickly as possibleonce you receivethe ball.

onds? Not often. The degree of explo-

siveness that is needed for a true plyo-

metric effect is simply not taught. But

— and this is important — that doesn’t

mean you can’t train that way.

The difference is a mental approach.

Explosive and true plyometric training

begins in your head. As an athlete, you

determine, by your mental focus, howquickly you respond to any stimulus.

When performing plyometrics, keep the

idea of amortization foremost in your

mind. Always concentrate your efforts

on minimizing the time you engage the

resistance. The effectiveness of plyo-

metrics truly does start in your mind.

Whole-Body Plyometrics

Second, as CrossFitters, we have per-

haps failed to appreciate that true plyo-

metrics can be performed with virtually

any muscle group. The vast majority ofCrossFitters only employ this technique

when working on box jumps, and the

exercises themselves typically include

only boxes. Yet plyometrics is a muscle-

oriented phenomenon, not a movement-

oriented phenomenon. Therefore, to ap-

ply this principle in your training regi-

men, you should expand your plyomet-

ric training to include upper-body drills

and not simply those that include foot

strikes. With this in mind, here we ori-

ent you to some upper-body plyomet-

ric drills that can improve your overall

body power. There are many, but these

can get you started.

FINAL CAUTIONS

True plyometric exercises can

intensity. Therefore, they are n

performed for multiple sets o

than once per week until the

has become properly condit

While volume for lower-body ply

rics is based on foot contact, in u

body plyometrics, we measure th

or catches. In general, when sta

out, keep total plyometric volumfewer than 100 per session.

In addition, we generally recomm

avoiding high-intensity drops or thro s

for adolescents, senior athletes a d

those who have orthopedic injuries in

the associated joints or muscles.

Bob LeFavi is a professor of sports medicine

at Armstrong State University in Georgia and

co-owner of CrossFit GroundSpeed. He also

competed in the 2013 Reebok CrossFit Games,

Masters division.

1

2

3 4

Side Throw

Stand with your feet hip-widthapart. Place one foot about 12inches in front of the other. Holda medicine ball with both hands

and with your arms only slightlybent. Swing the ball over yourhip on the side of your back foot.Then forcefully throw the ballunderhand to a partner or towarda wall. Maintain tension in yourtrunk and abdominal musclesduring the movement. Catch theball from your partner or the walland continue. As usual, concen-trate on minimizing the time theball is in your hands. Be sure toswitch the order of your feet andtrain the other side, as well.

1

23


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40/68


41/68

NORSEFORCE

TIME TO HEED THE CALL OF

THE VIKINGS. A DIET RICH IN

TRADITIONAL NORDIC FARE

COULD CHART A COURSE TO

CONQUERING YOUR HEALTH —

AND PERFORMANCE.

BY MATTHEW KADEY, MS, RD



GET HIGH ON RYEIf you’re not eschewing grains from your diet, consider tak-

ing a cue from the Danish and embrace smørrebrød — a

beloved open-faced sandwich in which items like horseradish

cream and pickled herring are piled high on hearty rye bread.

component of the Nordic Diet and are consumed daily,” says

chef Trina Hahnemann, author of The Scandinavian Cook-

book. “In Nordic regions, getting through the winter was once

a matter of life or death. So rye was used to produce breadsthat could hold up for the whole of winter.”

Undeniably, hearty rye is considerably healthier than the

American food landscape. In fact, rye could be a contributing

factor to the anti-pudge, heart-healthy power of the Nordic

Diet because studies show it encourages better cholesterol

numbers and also satiety, which may prevent overeating.

to 5 grams), making it particularly helpful at quelling hun-

ger. What’s more, a New England Journal of Medicine study

found that lowering the glycemic index of the diet, which can

whole-grain counterparts like rye, is a key player in maintain-

ing fat loss long term. One caveat: Read ingredient labels.

“American grocery store bastardized rye bread” tends to in-

seek out sourdough rye bread from an artisanal baker. Sour-

dough bread is easier to digest and brings about lower spikes

in blood sugar.

SNEAK MORE IN: Occasionally swap out your morning

using cooked whole-rye berries tossed with chopped

foundation of your lunchtime sandwiches.

When it comes to geographically inspired

eating lifestyles, the Mediterranean diet

has been a darling among food scientists,

with a raft of research showing that load-

ing up on olive oil, nuts and greens can

help keep you healthy for life. But you

grocery cart with celery root, preserved

herring and robust loaves of rye, as there’s

a new healthy import from Europe.Data is piling up that following a food-

consumption pattern hailing from Scandi-

navian nations like Norway, Denmark and

Sweden dubbed the New Nordic Diet is

seriously gud for you and can be a revised

ancient weapon against modern maladies.

For starters, research trumpets eating Viking

style with modern twists — meaning more

-

cessed meats — as a means of helping fend

off coronary woes by improving blood cho-

-tion. Adhering to the main dietary compo-

nents of a Nordic eating regimen also could

help you ax the fat. A study in the British

Journal of Nutrition found that subjects

fare were up to 43 percent less likely to be

pudgy around the waistline than those who

ate less of these foods. Subsequent research

suggests that noshing mostly on foods as-

sociated with the New Nordic Diet could in-

crease levels of certain proteins in fat tissuethat stimulate fat burning.

Other research links the New Nor-

Nordic chefs and nutritionists in 2004 as

a means to rekindle interest in traditional

eating patterns — with better brain func-

tion, improved blood pressure numbers

and a lower risk for certain cancers and

diabetes. “There are probably several fac-

lower energy density of foods consumed,

saturated fatty acids, added sugars and re-

a Nordic Diet researcher and associate

professor in the Department of Nutrition,

Exercise and Sports at the University of

Copenhagen. “So far, the data that we have

obtained supports the notion that the New

Mediterranean diet when it comes to low-

proof that, despite their tankards of mead,

the war-like Vikings likely ate much betterthan English peasants during the Middle

Ages. And let’s not overlook that many of

the best CrossFit athletes hail from Ice-

land, including 2015 Games champ Katrin

-

ticles can do the body good.

for many of the principles of the Nordic

Diet to be implemented into a typical

these tips for transferring the best parts

of the diets of Stockholm, Helsinki, Oslo

and Reykjavik into your own kitchen.


43/68 MARCH 2016 THE BOX 43

GO BERRY WILDFrom cowberries to currants, berries of various types are a favorite

Scandinavian fruit choice and a great way to satisfy a sweet tooth

forms of packaged foods on this side of the Atlantic. “The long day-

light hours of summer in Nordic nations keeps berries plentiful and

rich in nutrients,” Hahnemann notes.

One reason Nordic nations tend to have lower rates of coronary

woes? No, it’s not the fresh Arctic air or the sensory overload in-

duced by the abundance of beautiful denizens. But it could very

well be the berries, which are jampacked with antioxidants, such

mation and oxidative stress in the body. You probably don’t have

easy access to foraged cloudberries or lingonberries ripened under

the Arctic summer sun, but you can still load up on antioxidants

via blueberries, raspberries, strawberries and blackberries. In sum-

mer months, harvest as much of the local offerings as possible and

freeze extras for the offseason.

SNEAK MORE IN: From morning to night, berries can add natu-

ral sweetness to oatmeal, yogurt, salads, recovery smoothies

d l d t d t d t

SUBTERRANEAN HEROESWhat did Viking warriors eat to survive in forbiddingWell, the Nordic Diet is nothing if not hearty. Cold-weroot vegetables like beets, turnips, Jerusalem artparsnips have long been rooted in traditional Nordparagus from Peru? Not so much! So it’s time toyour produce haul. Not only are rutabaga and its ilkray of health-hiking vitamins and minerals, but they asource of slower-digesting carbohydrates to power oxidants, along with nitrates, which have been sho working muscles use oxygen.

SNEAK MORE IN: Add shredded parsnips or c

burger and meatloaf mixtures; serve up roas vegetable medleys for dinner; beef up stews and

diced rutabaga; and cooked beets can be su

great in dips, pancake batter and even protein sh

TAKE A WHIFF her countrymen reel in fatty swimmers like salmon, mackerel andherring. In fact, Scandinavians are mad for stinky herring, known

there’s a link between vitamin D status and heart disease risk, whileCrossFitters also should take note that higher intakes of these twonutrients may improve muscle function during exercise. Aim to eat sardines or wild salmon, per week. You might have to hunt for them, pickled herring. And don’t worry — we won’t go so far as to recom-mend hákarl, the traditional Icelandic dish of fermented shark meat.

SNEAK MORE IN: Try topping rye crisps or toasted rye bread

of canned sardines (yes, really!) or work them into scrambled

eggs; cook up wild salmon and smother it in a yogurt dill sauce

(or try the stew recipe on Page 45); blend anchovies into salad



EMBRACE YOUR WILD SIDEFar from Ikea gravy-soaked meatballs, Nordic chefsand home cooks make good use of game meats likereindeer and grouse and rely less on farm-raised porkand beef. “In countries like Sweden and Finland, there’sa tradition of community sharing after hunts for animalslike wild boar and moose,” Hahnemann says. For the

most part, the meat from wild animals is more nutrient -dustrial stuff, making it more conducive to a healthierbody. For an alternative to the same old chicken andbeef, try sourcing out local game meats like bison, elkor venison. If you can’t put these beasts on your gro-cery list, you can still eat the Nordic way with pasture-raised beef, lamb or pork, all of which is increasingly Com- prehensive Reviews in Food Science and Safety once outdoors has more heart-healthy polyunsaturated fattyacids than meat sourced from animals fattened up onfactory farms. But keep in mind that the Nordic Diet

backbone of your diet. Instead, people limit meat to afew ounces per serving and look for ways to elevatevegetables beyond wimpy side dishes.

SNEAK MORE IN: Use ground bison instead of beef when making burgers; snack on elk or grass- fed beef pepperettes while on a road trip or after a WOD sweatfest; make stews using grass-fed lamb or goat; and seek out cuts of venison when han- kering for a grilled steak.

SOUR POWERVisit the Nordic Food Lab — a food-science lab built on a boat

widely considered the world’s best restaurant — and you’re likelyto see vats of fermentation experiments ranging from yellow peas - to stomach, fermented and pickled vegetables, dairy and meatshave long been a creative necessity in Nordic kitchens to allowsuch edibles to last through the long, long winters. Cabbage isturned into tangy sauerkraut; milk is cultured to produce yogurtproducts like the Icelandic version called skyr; winter meals areenhanced with pickled beets (rödbetor); and salmon is often ex-posed to salt and dill to create melt-in-your-mouth gravlax.

do everything from improve immune and digestive health to re-

ducing the chances of fat gain to fending off depression — into thediet. So perhaps forkfuls of fermented sauerkraut help keep Scan-dinavians joyful even during the throes of the winter darkness.

SNEAK MORE IN: Use sauerkraut as a side to grilled meats

product with higher bacteria counts than typical yogurt) into postworkout smoothies; when in season, try pickling vegetables like beets, green beans and carrots for future use; snack on protein-packed yogurt topped with berries; and blend fermented miso into salad dressings.



Scandinavian Salmon Stew 1 tablespoon olive, grapeseed or canola oil

1 medium yellow onion, diced

2 medium carrots, chopped

2 celery stalks, thinly sliced

1 cup dry white wine

2 medium waxy potatoes, such as Yukon Gold,

peeled and cut into ½-inch chunks

1 teaspoon dried thyme

½ teaspoon sea salt

¼ teaspoon black pepper

1 cup reduced-fat (2%) evaporated milk

1 pound skinless salmon, cut into 1-inch cubes

2 tablespoons dill, chopped

Heat oil in a large saucepan over medium heat.

Add onion, carrot and celery; heat until onion has

softened, about six minutes. Pour in wine, raise

heat to medium-high and simmer until reduced

by about half.

Add broth, potatoes, thyme, salt and pepper

to pan. Bring to a boil, reduce heat, cover and

simmer until potatoes are tender, about 20

minutes. Stir in evaporated milk and salmon. Heat

liquid is steaming but not boiling. Stir in dill.

Divide stew among serving bowls and serve

alongside rye crisps or rye bread, if desired.

Serves 4.

Nutrition Facts (per serving): 464 calories, 30

grams protein, 32 grams carbs, 24 grams fat

GET DIRTYAmong those who embrace the ethos of traditionalNordic eating there is a strong emphasis on glean-ing edibles from the countryside, lakes and sea.During the long daylight hours of summer in north-ern altitudes, wild edible plants and mushroomsgrow robustly. “I grew up eating foraged foods such

Hahnemann recalls. This provides a nutritional ad-vantage because foods such as seaweed and wildgreens are thought to be denser in vitamins, miner-als and antioxidants than their conventionally growncounterparts. So get to know the safe way to eatwild grub that grows in your neck of the woods andconsider them a free way to ramp up your health

on the upswing, it’s becoming easier to tag along onoutings led by wild food experts if you don’t knowyour ramps from your nettles. Many farmers mar-kets can be great places to locate foods with a wild

may, however, want to leave the moss to the Nordiccooking professionals.

SNEAK MORE IN: Dried seaweed can add an umami punch to soups and stir-frys;

well-washed dandelion greens will breathe new life into ho-hum salads; saute wild-style

oil; and make pesto better by blending in gar- licky wild ramps.

THE BENEFITS

OF BEING A LOCAVOREMany Scandinavians prefer to eat geographically inspired fare, say-

food, fruits and vegetables we rely on change with the season based

Ph.D., adds: “Both local and seasonal foods are quite central to the

grocery cart high with foods from who-knows-where, so when pos-sible, select more seasonal and local items over imported to roundout your training diet. In fact, an American Journal of Clinical Nutri- tion report claims that the propensity to focus on local fare instead oflong-distance imports makes the New Nordic Diet one of the mostenvironmentally sustainable eating patterns around. Also, considermaking a habit of following the Scandinavian cue of sitting down formeals with family members whenever possible because this encour-ages more home cooking and a healthier overall diet.


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Anatomy of the WristThe wrist, or carpus, is a complex joint that

triquetrum, pisiform, hamate, capitate, trapezoid

which create multiple joints and are connected



at Arizona Bone and Joint Specialists.

But explosive movements are not the

only exercises you should be cautious

performing. “Doing bodyweight move-

ments such as pull-ups and ring dips or

any powerlifting [exercise], with little

experience or improper form, could

also put your wrists at risk of injury.”

Most injuries To encounters are

acute wrist sprains and overuse-

type injuries. More serious injuries

include scapholunate ligament inju-

ries and fractures. “A scapholunate

ligament tear can separate the small

bones [called the scaphoid and lunate

bones] within the inner wrist, causing

a scaphoid fracture,” To explains. “If left

untreated, these injuries could lead to

chronic wrist arthritis and other signif-

icant health issues.” Wrist injuries such

as jams are also a common occurrence.

The greater the pain, swelling and

Venture into any box in

the world, and you’re

bound to see CrossFit-

ters of all levels repping

out muscle-ups, push-

ups and heavy snatches. What you

strain each one of those exercises puts

on the wrists and hands.

Being able to grip the rings, kettlebell

or bar is obviously crucial to transfer-

ring power during lifts and bodyweight

movements — if you can’t grip them,

you can’t lift it (or yourself). So improv-

ing your grip strength will help you be

more productive in the box and reduce

the potential for injury, especially dur-

ing explosive movements. “Any explo-

sive moves that load the wrist in full

extension create an incredible amount

of unnatural strain, which can lead to

injury and long-term damage,” says

Dr. Phillip To, an orthopedic surgeon

Wrist Extensor Stretch

Stand in a neutral position. Extend one arm straight out in front of you, palmfacing down, and using your opposite hand, gently press down on the outside of

Wrist Rotation

Stand in a neutral position. Keeping

rotate your wrist counterclockwise,forming a complete circle. Do 10complete circles, then another 10in the other direction (clockwise).Repeat with opposite hand.



Wrist Flexor Stretch

Stand in a neutral position. Extend one arm straight out in front of you, palm

straight up, making the “stop” sign.) Hold for 15 seconds, then repeat the

more serious the injury likely is. If the

pain prevents you from continuing

with your workout or if you experi-

ence bruising, snapping or popping in

the wrist, or a loss of grip while hold-

ing light objects, To recommends you

seek early diagnosis to prevent any

further damage.

With proper technique and form,

however, many of these injuries can

be prevented. “This is the key to wrist

[and hand] injury prevention,” To

says. “I recommend new CrossFit ath-

letes be supervised by a trainer and

work their way up to heavier lifts and

complex exercises.” Most trainers will

teach (and demonstrate) proper form,

as well as put you through a warm-

up that includes effective stretches to

-

ible and supple.

Improper form can cause acute in-

juries like sprains and strains, which

result in immediate pain. The most

serious injuries, To says, usually result

from high-impact loads, like if you fall

on the wrist or lift too much weight

without being properly conditioned.

But wrist pain also can result from

long-term strain on the joint, such as

repetitive stress, or overuse. “Most

overuse injuries develop from lack

of stretching or warming up, or from

increasing your frequency or level of

training too quickly,” To explains.

“People with increased wrist lax-

ity [looseness; most often women]

are generally at a higher risk of de-

veloping chronic wrist pain,” To says.

and diagnosing the exact cause can

many factors can lead to wrist pain.

What further complicates the diagno-

sis of wrist injuries is that there are

numerous ligaments involved in stabi-

lizing the wrist. One way to stave off

injuries to these ligaments is to stretch

regularly and make a habit of doing

forearm-strengthening exercises such

as seated wrist curls, behind-the-back

reverse curls and wrist rollers to im-

prove wrist mobility.

trainer and owner of The Jungle Gym

in Canada, agrees. “A strong grip

and wrist strength are crucial when

you’re in the box,” he says. “Pressing,

pushing and pulling movements that

involve heavy weight put you at risk

for injury if you have weak wrists.”

Like To, Coyle suggests you incor-

porate wrist and hand stretches and

strengthening exercises into your

workout regularly and provided the

ones seen on these pages.

Wearing wrist wraps is another way

to protect yourself. While wraps have

not been proven to prevent injury, To

says they help by providing support

for wrists. “Because a lot of CrossFit

exercises involve the wrists, an athlete


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Thumb Extension/Flexion

Stand in a neutral position. Keeping your upper arm tight to yourbody and palm facing down, bend your elbow until your forearm isperpendicular to your body. Beginning with your thumb positioned

outward (making an L shape), move your thumb across your palm andback to the start. Repeat for 20 to 30 seconds.

Diagnosing Damage

Required disclaimer: Only a doctorcan offer a true diagnosis andtreatment plan for an injury, but forall those who point their browser to

inkling of what might be troublingyou.

YES

YOU MAY HAVE:

SPRAIN

NO

HAVE THESESYMPTOMS?

• Tenderness or swelling in the joint that appears suddenly aftertrauma

• Discomfort upon any movementof the joint

SPRAIN

What it is: A sprain is the twisting,stretching or complete rupture of depending on the severity of the degree sprain occurs when one ormore ligaments are stretched butnot torn and results in mild swelling degree sprain is a partial tear inone or more ligaments, resulting discomfort and slackness in the

but result in a complete rupture ofone or more ligaments and also canresult in dislocation of bones.

The culprits:

• Falling on an outstretched hand• Twisting of the wrist•

Wrist Ulnar/Radial Deviation

Rest the side of your forearm on a towel placed at the edge of a tableso that your hand extends off the edge. Move your wrist up and downthrough its full range of motion. Repeat for 20 to 30 seconds.


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START

HERE:

YES

YOU MAY HAVE:

BURSITIS OR

TENDINOPATHY

NO

NO YES

YOU MAY HAVE:

SCAPHOLUNATE

LIGAMENT TEAR

YES

YOU MAY HAVE:

TENOSYNOVITIS

HAVE THESE

SYMPTOMS?

• Aches or stiffness in the wristor hand, often worse at nightand upon waking

• Tenderness, swelling orredness in the wrist thatdevelops gradually

• Pain that worsens during

applying weight on the wrist

HAVE

THESE

SYMPTOMS?

• Pain and swelling inthe wrist

• Reduced gripstrength

• “Popping” or“clunking” sensation

when moving wrist• Visible widening ofthe wrist

HAVE THESE

SYMPTOMS?

• Pain and tenderness along the thumbside of the wrist, which may occursuddenly or gradually

• gripping or turning the wrist

• Swelling at the base of the thumb• “Catching” or “snapping” sensation

when moving the thumb

BURSITIS

What it is:

sacs) allow for smooth glidingbetween the bones, lesseningthe friction between tissues suchas tendon and muscle as theymove across the bones. Bursitis

bursa between the bones. Paincaused by bursitis in the wrist willtypically travel down the hand and

condition also may lead to thedevelopment of a small tender lumpin the top part of the wrist.

The culprits:

• Direct blow to the bursa•

the wrist• Repetitive or prolonged

movements that place strain onthe tendons of the wrist

TENDINOPATHY

What it is: Tendinopathy is an acute injuryor overuse condition whereby there is

When damage is the result of an acute

from chronic overuse is called tendinosis.Additional symptoms of this condition mayinclude a sensation of pins and needles or

generally accompanied by weakness andloss of grip strength.

The culprits:

• Direct injury to the tendon such as a fallonto an outstretched hand

• Forceful movements involving heavylifting and powerful gripping

•

SCAPHOLUNATE LIGAMENT TEAR

What it is: This is a partial or complete tear in the scapholunateligament. The scapholunate ligament is a primary stabilizer ofthe scapholunate joint, which is the joint located between the

bones interact and can ultimately lead to cartilage wear andosteoarthritis.

The culprit:

•

What it is: This condition affects the tendons onthe thumb side of the wrist. These tendons include

longus, which become irritated or constricted.

The culprits:

• Repetitive movements, such as grasping• Direct blow to the thumb• Joint stiffness or weakness



-

-

-

-

-

-

-

Behind-the-Back Reverse Curl

Stand in front of a straight bar with your feet shoulder-width apart. Squatdown and grasp the bar with an overhand grip behind your back, thenreturn to standing. (Or just have someone place the bar in your hands.)

toward your body. Do two to three sets of 10 repetitions.

Seated Dumbbell Wrist Curl

Grasp a dumbbell in one hand and sit on a bench with your legs about shoulder- width apart. Rest your elbow on your thighs, palm facing up. (Your wrist should be

before returning to the start. Do two to three sets of 10 repetitions on each side.


53/68

The Right Wrap

Wrist Roller

Attach a rope to a straight baror a broomstick and secure

a 5-pound plate to the end ofthe rope. Grasp the bar withan overhand grip and extendyour arms straight out in frontof you. Keeping your arms

weight up by curling the right

the left hand over and down.Continue curling right to leftuntil the plate touches the bar.Slowly lower the bar to your

and repeat. Do a total of threesets.

What wrist wraps to wear for greater wrist

support during your workouts — and how

to get the most out of wraps.

CLOTH WRAP

Best suited for: high-rep workouts

Cloth wraps are generally thinner with no

ELASTIC WRAP

Best suited for: low-rep, heavier lifts

while the elastic allows for some give

fastener makes readjustments quick andeasy.

TAPE WRAP

wraps

A simple tape wrap is better than nothing

minimal support.

Wrap it: Loop your thumb through the eyelet hole (if applicable) and place the wrap

continuing to overlap between individual wraps. If you can still see the bottom of your

higher up on the wrist to cover the bottom portion of your palm. The key is to keep


54/68

If you’ve been following the CrossFit

Games in the last few years, you may

have noticed many of the competitors

slapping electrodes on their bodies be-

tween heats, then lying back and watch-

ing their muscles twitch and quiver be-

neath a tangle of wires. What gives?

Electrical muscle stimulation — or

e-stim — technology has been around

for ages, but only of late has it been ap-

plied in a nonmedical setting. The basic

premise of an e-stim machine is simple:

An electrical current is passed through

strategically placed electrodes into a

muscle in order to elicit an involuntary

contraction. But that’s where the sim-

plicity ends. These millennial machines

go way beyond the pain-masking effect

of the standard TENS machines found

the globe. Different wavelengths, wave

strengths and machine settings create

a variety of scenarios that could com-

pletely change the way you train, grow

and recover.

RECOVERY

the one most grinders will appreciate

more quickly means reduced muscle

soreness, decreased incidence of inju-

ry, higher training volume and greater

training frequency. Translation: More

WODS, better bods.

“These days, everyone is trying to

push themselves more and is training

harder than ever, but they are only re-

B Y LA R

A M C G L

A S HA N, C P

T T h e

b e n e fi t s a n d

a p p

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o n s

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the box magazine - march 2016

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