Wednesday, December 31, 2014

The Harringtons Find a Family

Kevin and Erin Harrington were looking for a way to change their lives, and they found it in Southern Moon CrossFit. The welcoming environment in the Greenville, South Carolina, affiliate keeps them coming back.

“Everyone was very supportive and encouraging,” Erin says of her first visit. “When you’re overweight and going to a gym to work out for the first time, it can be intimidating because a lot of people either ignore you or don’t know how to deal with someone who’s overweight and starting an exercise program, and that never seemed to be a problem here.”

The Harringtons adopted the Paleo Diet and started doing CrossFit regularly. The result? They lost weight and gained a family.

“You inherit these people,” Kevin says. “At some point, you all just kind of fall together, and you’re all doing the same thing, and you get to know people. … You become more intertwined because those are your friends. It’s your tribe.”

Coaches Dave Schlarb and Hudson Fricke create a fun-loving, encouraging environment where Erin says the “scary stuff” of starting a fitness program is removed. Erin’s husband echoes her affection.

“(Dave and Hudson) saved my life,” he says. “I can’t thank them enough for that.”

Video by Michael Dalton.

6min 15sec

Additional audio: CrossFit Radio Episode 34 by Neil Anderson, published Feb. 17, 2009.

When Community Goes Wrong: The Closed-Circle Effect

The vibe comes from the people. If you get an us-vs-you feeling, you are likely not going to come back.
Most of us, at some point in our lives, have gone church shopping. You move to a new town and you visit a bunch of churches until you find the one that feels right to you. It might be the children’s programs, the music, or the adult education that draws you, but 99% of the time, it’s the “feel. The first impression. The vibe. 
 

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The Top 10 Women's Fitness Articles of 2014

From smart programming, to body image, to pregnancy, this year's top articles cover all the bases.

Women are not the same as men, and their training shouldn't be the same, either. From smart programming, to body image, to pregnancy, this year's top articles are a gold mine of knowledge and wisdom for athletic women.

 

Here are the top ten women's fitness articles from 2014, counting down from number ten to number one:

 

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Tuesday, December 30, 2014

Cuing Kids in the Olympic Lifts: Time to Break the Rules

Teaching kids how to do the Olympic lifts is different from teaching adults. Change your cues accordingly.

I've taught weightlifting to adults for many years now, while I've taught kids for only a handful of years. But in this time I've noticed there are significant differences in how the teaching of weightlifting should be delivered.

 

RELATED: 5 Unconventional Tips for Coaching Kids

 

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What CrossFit Can Learn From Weightlifting

If you’re a CrossFitter deciding to spend some quality time with a weightlifting coach, you’re probably excited for all ... READ MORE »

The Triple Crown: The Ultimate Prize in Weightlifting

Do you know how many weightlifters have won championships in three different weight categories?

In the sport of kings, the ultimate prize for a horse, jockey, trainer, or owner is the Triple Crown, composed of the Kentucky Derby, the Preakness Stakes, and the Belmont Stakes. Many horses win the first two, but only a small number of super horses have won all three, due to the grueling nature of the Belmont.

 

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The Top 10 Coaching and Business Articles of 2014

In this industry, there are both pitfalls and possibilities around every corner. Here's how to navigate through them.
No matter where you are on your coaching and business journey, there are both pitfalls and possibilities around every corner. Our world-class experts are here to help you navigate the industry landscape.
 
 

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Monday, December 29, 2014

“You’ve Gotta Try CrossFit!”

Referrals are key to a running a successful box, and many affiliate owners have found organic ways to generate and bring new faces into the gym.

One of the founding tenets of CrossFit affiliation is letting the excellence of your training, your coaches, your facility and your community create referrals so you don’t have to devote your life to lead generation and sales.

In other words, professional coaches help their clients achieve tremendous levels of fitness, and these clients naturally tell their friends about the gym.

That doesn’t mean affiliate owners can’t go out and “kill their own meat” and generate business leads themselves. A CrossFit community might feel like family, but affiliates are still businesses, and they survive by getting clients in the door and then getting them fit. The keys are creating organic, classy ways to generate referrals and educating new clients about CrossFit—all while focusing on providing great service to every athlete in the gym.

SS Weekly Report December 29, 2014

The Starting Strength Weekly Report 2014-12-29: Topics from the Forums: “Muscle Gain Cardio Recommendations”  and “AGSM or Valsalva” . This week Under the Bar: Last few shots of 2014. View report in browser View report archive var addthis_config = {"data_track_addressbar":true};

Too Many Holiday Treats

The holidays can bring all kinds of gifts, but they also can deliver some unwanted weight gain from relaxing ... READ MORE »

Using Kundalini to Cultivate Awareness in Your Yoga Practice

Harness the ancient concept of the kriyavati to bring new energy to your mat.

Sometimes people in yoga refer to the practice of asana as “prayer in motion.” I recently discovered something that takes this idea to a new level - an ancient concept known as kriyavati. It has to do with the way an awakening of kundalini energy affects the hatha yoga practitioner.

 

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Sunday, December 28, 2014

CrossFit Radio Episode 361

On Episode 361 of CrossFit Radio, host Justin Judkins interviewed Tyler Quinn of CrossFit Minneapolis and blind athlete Austin Clark. This episode was webcast on Dec. 24, 2014.

2:39 Tyler Quinn and his partners own four affiliates in the Minneapolis-St. Paul, Minnesota, area. With the holidays in full swing, Quinn explained how he handles drop-ins and ensures visiting athletes get a great workout. As coach to multi-year CrossFit Games athlete Deborah Cordner-Carson, Quinn spoke about her training during her pregnancy and after she gave birth to a daughter two months ago. In keeping with the CrossFit tradition of helping others, Quinn detailed the Best Christmas Ever program that connected his members to families in need during the holiday season.

17:12 Austin Clark has been blind his entire life and started CrossFit last July. He described how he learned the movements with his twin brother in their old high-school weight room after hours, and he explained what it was like to participate in his first class at CrossFit Unbridled in Frankfort, Kentucky. Clark trains at CrossFit Old School in Bowling Green, Kentucky, when he’s at college, and he said he’s received great coaching at both affiliates. Offering valuable information for CrossFit trainers and other blind athletes, Clark explained how he completes workouts that include movements such as box jumps, pull-ups, wall-ball shots and double-unders.

Fit to Teach Episode 8: Where Teachers Can Dream

With the encouragement of co-worker and CrossFit coach Meredith Davis, 18 Cannon School educators in Concord, North Carolina, started training at CrossFit Vitality. In this nine-part series, these teachers and administrators go through CrossFit fundamentals and try to determine the cognitive impact of the program.

It’s time for the final workout with the original group from Cannon School. After 12 weeks of CrossFit, these educators will be cut loose to decide whether or not they’ll continue to commit to health and fitness.

One teacher, motivated by the results she obtained, has already made up her mind and joined CrossFit Vitality. Along with weight loss and improved fitness, many Cannon staff members have seen a positive carryover into their classrooms. Michelle Zelaya, upper-school Spanish teacher, is using her new energy to fuel her teaching.

“It would be a lie to say (CrossFit) has not affected me in the classroom. … I feel better, more energetic, and I think it comes out in my lesson,” Zelaya says.

Her future goals include taking CrossFit seminars to learn more, including the CrossFit Level 1 Certificate Course.

As an independent school, Cannon allows its teachers to dream and develop their curriculum based on their passions. Davis embraces this privilege and gives her students a taste of the Open when they watch the live announcement of Open Workout 14.2.

Video by Gary Roberts and Jordan Shalhoub.

10min 55sec

Additional reading: “The CrossFit SAT-Prep Program” by Greg Glassman as told to Mike Warkentin, published Oct. 6, 2012.

10 Ways to Spice Up the Push Up (Video)

Do you think you have mastered the push up? Try these ten advanced push up variations for size.

Welcome to our series featuring calisthenics expert Al Kavadlo. This week, Al demonstrates the full push up plus ten push up variations to spice up your calisthenics sessions. These push ups get increasingly harder as you make your way down the list, and the last few are not for the faint hearted!

 

RELATED: 5 Ways to Train for the One-Arm Push Up (Video)

 

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The Top 10 BJJ Articles of 2014

Learn about strength, conditioning, injury, longevity, and mentality in BJJ in our most read articles.

There is more to Brazilian jiu jitsu than Brazilian jiu jitsu. Strength, conditioning, injury, longevity, and mentality all play a part. Read these articles by our first-class coaches to ensure you stay on the mats, doing what you love the most.

 

Here are the top ten Brazilian jiu jitsu articles from 2014, counting down from number ten to number one:

 

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Friday, December 26, 2014

Extreme Effort Is Only Temporary (Athlete Journal 120)

As the new year approaches, think about your average daily habits and look for opportunities to improve them.

Recently I posted the following on my Facebook wall:

 

When your efforts are extreme, they will also be temporary. Intensity is meaningless if not consistent. It's not what you do today, it's what you do day in and day out.

 

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The Top 10 Olympic Weightlifting Articles of 2014

Learn about technique, programming, recovery, and more in our most popular weightlifting articles.

As any weightlifter will tell you, Olympic weightlifting is a lifetime skill. Mastery of these lifts involves careful consideration of skill development, willpower, technique, programming, and recovery. Luckily, all of these are covered by our world-class coaches.

 

Here are the top ten Olympic weightlifting articles from 2014, counting down from number ten to number one:

 

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Thursday, December 25, 2014

How to Self-Diagnose Your Shoulder Pain

What follows are simple hands-on tests that can determine where your injury lies.

The shoulder joint is one of the most vulnerable joints in the human body. There is so much range of movement that it is surprising more shoulder injuries don't occur.

 

If your shoulders are healthy, you must be doing the right things to strengthen them. If not, you are either performing compromising movements or are negligent on your strengthening protocols.

 

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The Top 10 Mobility Articles of 2014

These articles questioned existing mobility trends and showcased new methods you might not have heard of.

From foam rolling, to low back pain, to hip dysfunction, our writing team packed quite a mobility punch this year. These articles questioned existing mobility trends and showcased new methods.

 

Here are the top ten mobility articles from 2014, counting down from number ten to number one:

 

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Wednesday, December 24, 2014

The Wellington School: Building a CrossFit Program

The Wellington School, located in Columbus, Ohio, is an independent private school for students in preschool through Grade 12. Four-time CrossFit Games athlete Lindsey Smith is its athletic director.

The school is also home to TWS CrossFit. When Smith accepted the job at the prep school, a Wellington parent who does CrossFit reached out to ask how CrossFit would be implemented into the athletics program.

“(The parent) gave us some restricted funds, and with that we were able to purchase some equipment, really get the ball rolling with the affiliation process and background checks and everything that CrossFit Kids requires to get a program started,” Smith says.

Smith recruited Kyri-Ann Gold to help run the kids program, and it soon took off. Registration was full within 30 minutes of opening.

The middle-school basketball players, who had a 13-1 record last season under Smith, consider her a role model.

“She’s really fun and always motivating us to try harder and do our best even if it’s one day 50 percent of what it was another day,” says Wellington student Christin. “As long as we’re always trying our best, then she’s always supportive.”

Video by Mike Koslap.

5min 41sec

Additional reading: “Charting a New Course in the Classroom” by Chris Cooper, published Nov. 30, 2013.

Starting Strength Coach Association Series: Petrizzo on Injuries in Barbell Training, Part III

Injuries in Barbell Training Presented at the Starting Strength Coaches Conference, October 4, 2014, Wichita Falls, TX. Part I Part II :: Discuss

CrossFit Skills Don't Just Happen: Make a Plan

Double unders will not appear in a WOD. Nor will pull ups, toes-to-bar, or muscle ups.

Are you doing singles unders when the workout calls for doubles? Or perhaps, banded, negative, or jumping pull ups? Does your toes-to-bar technique resemble a Foucault pendulum?

 

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The Top 10 CrossFit Articles of 2014

From the Kevin Ogar accident to Grid, 2014 has been an eventful year for the CrossFit community.

From the Kevin Ogar accident to the launch of Grid, 2014 has thrown out some questions the CrossFit community. Our expert coaches have been on hand and on point every step of the way to provide insight and answers.

 

Here are the top ten CrossFit articles from 2014, counting down from number ten to number one:

 

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Tuesday, December 23, 2014

What the Vibram Lawsuit Says About Us

I think we can agree that the five-finger running shoe craze has seen its peak. In fact, the surge ... READ MORE »

CrossFit Poipu: Hills for Bills

On Sept. 14, CrossFit Poipu hosted a trail-run fundraiser to sponsor local youth into the gym’s CrossFit Kids program.

“This whole event is being put together so we can raise money for kids over here to be able to come do CrossFit for free. A lot of (the kids) come from rough homes. … We pull them off the street and get them in the gym, and it changes their lives,” says Aaron Hoff, owner of the affiliate in Kauai, Hawaii.

The event’s steep, narrow hills attracted some of CrossFit’s well-known Seminar Staff members and Games athletes, such as Pat Barber and Chris Spealler—both of whom struggled up a similarly steep hill in Aromas, California, in the 2009 CrossFit Games.

“I just think it’s really cool that the communities can come together and just help the kids out,” Spealler says. “Kids are freakin’ awesome. And it’s just cool to give them an opportunity to do something … bigger.”

Video by Tyson Oldroyd and Eric Maciel.

3min 12sec

Additional reading: Redeeming a Bad Run by Mike Warkentin, published July 15, 2009.

The Science of Habit: How to Succeed in 2015

Break down your New Year's goals into manageable and sustainable habits.

A new year equals a new you, right? Well, not exactly. According to Forbes writer Dan Diamond, nearly forty percent of Americans make New Year’s resolutions, but only eight percent of Americans are successful at achieving or keeping those resolutions.

 

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The Top 10 Kettlebell Articles of 2014

This year's top articles come from kettlebell experts from all backgrounds, including RKC, Kettlebell Sport, and StrongFirst.

Just when we thought we knew everything about kettlebells, 2014 came along. A range of kettlebell experts wrote articles, including Master RKC Andrew Read, SFGII Craig Marker, and Kettlebell Sport coach and national champion Chris Doenlen.

 

Here are the top ten kettlebell articles from 2014, counting down from number ten to number one:

 

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Monday, December 22, 2014

The 12 Days of Fitmas

I wrote about this subject one year ago and I would like to revisit it, if you’ll indulge me. ... READ MORE »

How to Figure Out if You Are Ready to Roll Today

Every morning is an opportunity for you to check in with your body. Here are the questions to ask it.

What do Gray Cook, Kelly Starrett, and Dan John all have in common? They believe in the power of assessments and establishing baselines. Kelly Starret uses the ten-minute squat test, while Gray Cook uses the Functional Movement Screen to assess an athlete’s state of readiness.

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SS Weekly Report December 22, 2014

The Starting Strength Weekly Report 2014-12-22: Topics from the Forums: “Training for strength vs training for sport”  and “I taught a 64-yo Woman to Squat, Deadlift and Press Today” . This week Under the Bar: Several lifters getting stronger… View report in browser View report archive var addthis_config = {"data_track_addressbar":true};

3 Basic Drills to Improve Your Strength and Movement

Regain lost neuromuscular patterns through natural movement.

Many people are deficient at two fundamental skills essential to being a human - basic movement and breathing. This sounds hard to believe, but I assure you, it is true.

 

You may be suffering from the same fate and not even realize you have a problem. Let me explain.

 

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Sunday, December 21, 2014

Team of Champions: The Story of the CrossFit Invitational

The 2014 Reebok CrossFit Invitational, presented by HGST, took place on Sunday, Nov. 9, at the SAP Center in San Jose, California. In the third year of Invitational competition, all-star teams from the United States, Australia, Europe and Canada fought for the championship through five events.

Each year, the CrossFit Invitational invites the best individual athletes from around the globe to prove their fitness as part of a team, testing their communication skills as well as their fitness.

Last year, Team World emerged victorious in Berlin, Germany, after a tough fight with Team USA. The unanticipated loss left then-three-time CrossFit Games champ Rich Froning—a man unfamiliar with losing—hungry for redemption.

This year, teams were stacked with past and current CrossFit Games champions, as well as Games veterans and promising rookies, making the Invitational completely unpredictable. Everything came down to the final test of the two-hour competition.

After four events, which included synchronized muscle-ups, deadlift holds, 1-rep-max snatches and more, the teams were up against handstand walks, legless rope climbs, 950-lb. tire flips and work with the infamous Worm in Event 5.

Coached by seven-time Games athlete Becca Voigt, USA Team dominated the final event from the start to come from behind in the overall standings and take the win. Now known as the “Team of Champions,” the foursome finished out the competition strong, lunging the Worm to victory and bringing the title back to American soil for the second time in Invitational history.

Video by Marston Sawyers.

26min 27sec

Additional audio: CrossFit Radio Episode 302 by Justin Judkins, published Nov. 2, 2013.

Conquer the Art of the Freestanding Handstand (Video)

Here's a four step guide on how to master the skills of the freestanding handstand.

Welcome to our series featuring calisthenics expert Al Kavadlo. This week, Al provides a complete walk-through on how to get your first handstand, along with advanced progressions once you can perform the freestanding version.

 

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Saturday, December 20, 2014

CrossFit Radio Episode 360

On Episode 360 of CrossFit Radio, host Justin Judkins interviewed longtime CrossFit Seminar Staff member Erik Preston. This episode was webcast on Dec. 17, 2014.

1:20 Erik Preston explained why he was initially attracted to CrossFit back in 2007, and he shared what he likes most about being an instructor at Level 1 Certificate Courses. Preston says he enjoys being a member of an affiliate because it helps him continue to grow as a coach and athlete, and he says he follows the advice of CrossFit Founder and CEO Greg Glassman by regularly learning and playing new sports. Preston talked about why he thinks recently announced changes will improve the CrossFit competition season, and he offered some programming advice for affiliate owners.

Building Confidence as a BJJ Practitioner (Athlete Journal 63)

Between drilling, rolling, and going to judo this week, I'm feeling pretty confident.

It’s been a great week for my jiu jitsu. With school out of the way, I’ve been able to fully dedicate my time to training.

 

 

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"C-Mass" (Book Review)

In his new book, Paul "Coach" Wade answers a common question: How do you build muscle using bodyweight-only training?

 

 

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Friday, December 19, 2014

Fit to Teach Episode 7: Positive Results

With the encouragement of co-worker and CrossFit coach Meredith Davis, 18 Cannon School educators in Concord, North Carolina, started training at CrossFit Vitality. In this nine-part series, these teachers and administrators go through CrossFit fundamentals and try to determine the cognitive impact of the program.

After three months of CrossFit, 11 out of 18 original members remain consistent with the program. Coach Steve Pinkerton estimates six or seven are committed to the Paleo challenge as well.

And they’re getting results.

“They’re finding that their bodies are changing,” Davis says. “They’re getting push-ups now. One girl just realized that she’s faster at running.”

One teacher is hardly recognizable. She’s lost 8 lb. and says her increased fitness is carrying over into the classroom, where she works with 4- and 5-year-olds who need high-energy supervision.

By improving their fitness, these teachers are becoming positive role models for their impressionable students.

“They’re setting the example,” Davis says. “Developing that (fitness) habit at a young age, it’ll stick with them all through school.”

Video by Gary Roberts and Jordan Shalhoub.

9min 11sec

Additional reading: “Streets to Scholarship” by Andréa Maria Cecil, published Aug. 17, 2014.

Examine Your Operating System (Athlete Journal 55)

I challenge you to explore your personal system of training and assess what's most important to you.

I'd like to challenge you to explore your personal system of training. And more specifically, I'd like you to take an assessment of your personal values as they pertain to training. In other words, what's your training operating system?

 

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Strength Training for Swimmers

Andy Baker discusses the strength and conditioning for swimmers. How can you apply linear progression to a swimmer?  What changes? What are special challenges?  What nutritional strategies are appropriate? Discuss var addthis_config = {"data_track_addressbar":true};

In 2015: Move Better Than You Ever Have Before

Function relates to one thing only - movement. If you can’t move, you’re dysfunctional.

Every time I think I’ve been effective in teaching fitness professionals that movement quality trumps movement quantity something happens to show me things aren’t progressing as planned.

 

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3 Reasons You Should Do the Bent Press: The King of Lifts

Take a cue from old-time strongmen to build solid total-body strength and mobility.

The bent press was practiced by many old-time strongmen who did not have access to the equipment we have today. It is seldom seen in modern settings, but it is an incredible tool to lift heavy weight overhead, as well as build mobility patterns useful in many other lifts. In fact, increasing mobility in the thoracic spinal area might be one of the best “secret” features of this lift.

 

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Thursday, December 18, 2014

Torpedo School 4: Up From the Depths

By mastering underwater swimming and breakouts after starts and turns, athletes can maintain speed off the wall and reduce race times.

In previous articles I’ve talked about basic elements of freestyle swimming: turns and starts. The element I intentionally left out was how to properly transition from a start or turn without deceleration upon surfacing. This article was written to help athletes of all levels improve race transitions.

Rules limit underwater travel in competitive swimming races to 15 m (or yards for American short-course pools) on any single length. The total distance traveled underwater can account for up to 30 percent of a long-course race distance and 60 percent of a short-course race. Mastering the hydrodynamics between the wall and the surface can pay huge dividends in both speed and efficiency, equating to faster times. Independent of stroke, the basic principles for getting from Point A (the wall) to Point B (the breakout) are the same whether coming off a turn or after the start or a race. These principles can be broken down into three steps:

1. Push-off and streamline—The push-off is covered in Torpedo School 2: Learn to Turn. I’ll focus on the specific points for an effective streamline in this article.

2. Underwater kick or underwater pull-out—Breaststroke races exclusively employ the underwater pull-out, which will be covered in a separate article on the breaststroke itself. The underwater kick for butterfly is the dolphin kick. For freestyle or backstroke, athletes have a choice to make. They may choose to use either the flutter or dolphin kick. I’ll go into the pros and cons of each, explain how to effectively employ the dolphin kick, and outline the optimal depth and distance to travel while underwater.

3. The breakout—The breakout is the transition point from underwater to surface swimming. I’ll discuss some key points to help create smooth transitions.

"Fat Loss Happens on Monday" (Book Review)

This book by Josh Hillis and Dan John is full of solid workout plans and weight-loss strategies.

 

 

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Maple Bacon Paleo Protein Pancakes

I love maple syrup. I love bacon. And I love pancakes. So it only made sense to combine the ... READ MORE »

From The Gym to The Box

This is an exciting time in fitness. The entire fitness industry seems to adapt and change to a new ... READ MORE »

Wednesday, December 17, 2014

The Death of Diversity

Has the quest for perfect produce set us up for catastrophic losses when disease strikes?

Food is naturally diverse, and crops protect themselves from disease and predators through tiny genetic differences. When rice grassy stunt virus threatened to wipe out rice paddies from India to Indonesia in the 1970s, its advance was halted when a resistant strand of wild rice was found and crossbred with plants on the front line.

Modern strains of corn, wheat and fruit are bred for mass production. Top-producing crops are cloned and share the same strengths—and weaknesses—as their parents. As a result, they might be immune to some problems but more susceptible to others. When calamity strikes, entire harvests can be affected instead of just remote pockets of plants that share the same weaknesses. Ireland’s reliance on the Lumper variety of potato was a primary cause of the 1845 famine that led to a million deaths and 2 million displacements when potato blight ruined crops.

“Diversity is our protection as we face disease, whether you’re talking about corn or apples or cows or kids,” said John Bunker of FedCo Seeds. Bunker is known as “The Apple Guy” among farmers concerned with restoring crop diversity.

Our fields and orchards might produce more than they did a century ago, but many are more fragile. Whole varieties of fruit could be wiped out by a single unforeseeable problem. In the pursuit of plenty, is our table becoming less stable?

Bill March: The Chosen One, Pt III

by Bill Starr “The Olympic Trials were held at the World’s Fair in Flushing, New York on August 21st and 22nd, 1964. The contest was held in a large, covered pavilion and admission was free. I have always believed that this was the greatest weightlifting meet in the history of American Olympic lifting.” Read More var addthis_config = {"data_track_addressbar":true}; “While Bill rather easily won three straight Seniors, 1964 was going to be different. This was an Olympic year and athletes in all sports always trained a great deal harder. Although there were no young lifters stepping up to challenge Bill, there were a couple of seasoned veterans that were making it clear that they could defeat him.” It has always struck me as being oddly coincidental that the only two athletes that Doc Ziegler personally taught his isotonic-isometric program on the power rack and the only two who received prescriptions for the anabolic steroid Dianabol from him ended up going head-to-head at the 1964 Olympic Trials. Bill March and Louis Riecke had arrived at this momentous juncture by following very different paths. Riecke was 38 years old and had been competing in Olympic lifting for 24 years. March was 27 and had exploded on the scene just four years earlier, adding 100 pounds to his total and then winning the Senior Nationals in ’61, and again in ’62, ’63, and ’64.But at the ’64 Seniors, Bill had his hands full holding off Riecke and the veteran champion from Chicago, Clyde Emrich. Bill was still the favorite to take the Olympic Trials, but Louis had been making steady progress since the Seniors and everyone figured that it was going to be a close battle. The two athletes’ styles were in direct contrast to one another. Bill moved the weights with pure power; Louis lifted with precise form. Bill held the World Record in the press with 354 and Louis established the world mark in the snatch as a 181er at 325. Bill was deliberate; Louis was just plain fast.The Olympic Trials were held at the World’s Fair in Flushing, New York on August 21st and 22nd, 1964. The contest was held in a large, covered pavilion and admission was free. I have always believed that this was the greatest weightlifting meet in the history of American Olympic lifting. While the ’68 Seniors in York was indeed full of drama and enthusiasm and the World Championships in Columbus in ’70 was extremely exciting, I still vote for the Trials at the World’s Fair.What made it so special was that it exposed thousands of people to Olympic lifting. Men, women, and children who had never even heard of the sport came wandering in to rest their weary legs and got caught up in the tension and enthusiasm of the hardcore aficionados in attendance. The visitors who came in the pavilion to rest or to see what all the cheering was about got caught up in the excitement and stayed for the duration of that class. They became enthralled and cheered as loudly as the 2000 true fans whenever a lifter made a successful lift.On the first day of competition, I was sitting at the back of the venue to catch a bit of air. A man came inside, then stood and watched the action on stage. The 132-lb class was competing. When Ike Berger pressed 264, the man rushed outside and shouted, “Hey, you guys! Come in here! You got to see this! These little guys are lifting huge weights over their heads!”By the time the very impressive middle heavyweights took the stage, there was standing room only. This meet, more than any other, stirred the interest of the general public about the sport of Olympic lifting.Bill certainly had his work cut out for him. He was matched against the best in the country, with the exception of Clyde Emrich, who Bill had beaten at the Seniors in June. Dr. John Gourgott, a teammate of Riecke from New Orleans, was making fast, impressive progress. Jim George brought a wealth of experience to the contest. He had been a member of eight World Championship teams and had the reputation of being able to come through in the clutch when the chips were on the table.Rosalious White and Gerald Englebert had been in the top tier of this division for a long time, but with March’s and Riecke’s amazing improvement, they were not in contention for the coveted two spots on the Olympic team.A big factor at the Trials was the overbearing heat and humidity. The fans suffered since there was no air-conditioning and the place was packed with hot bodies. The muggy atmosphere took its toll on many lifters, but it could not be avoided. Walter Imahara, Homer Brannum, Tommy Kono, John Gourgott, Jim George, and Joe Dube failed to total.The sultry weather played havoc with Bill because it caused him to cramp more easily. He had trouble with cramps even in air-conditioned facilities, so he knew from the onset that he was going to have problems during the meet.When Dr. Gourgott failed to make any of his snatches after matching Bill on the press with 330, and Jim George also bombed on the snatches, it came down to Bill and Louis, just as everyone expected. Bill lead after the presses, but his calves started cramping severely. He had planned on making 341 or 347 to build up a big lead over Louis, but had to settle for his opening attempt. The weather didn’t seem to bother Riecke in the least. Perhaps training in New Orleans had contributed to this advantage. He made a strong 325 press, so he was right on Bill’s heels and was, by far, the better snatcher.While the humid conditions were a factor in Bill’s cramping, so was the extreme dehydration he experienced from having to drop weight in the last few days before the meet. He knew he needed to make a big number in the snatch or he would be trailing his opponent going into the final lift. It didn’t happen. He only made 292, and Riecke quickly took advantage of the opportunity. He made 319 with power to spare, putting him in the lead by a comfortable 22 pounds. His snatch weighed out at 322 ½, which finally replaced the 316 ½ American Record held by Dave Sheppard.With the boisterous crowd cheering him on, Louis called for 330, which would be a new World Record. It turned out to be a mistake, but of course, hindsight is easy. He tore a muscle in his thigh that extended up into his groin.This changed things dramatically. Would he even be able to do a clean and jerk? Somehow Louis managed to do 363, which under the circumstances was remarkable, yet he had left the door open for Bill to move past him. March needed 391 to win and secure a berth on the Olympic team – a number well within his capacity, although not on this day. The cramps, which had started in his calves, were now also in his hands, thighs, hamstrings, and back. He failed on all three attempts, making Louis the champion with a 1008 ½ total. His total and press were both personal bests.{pagebreak}So, Louis was in and Bill was not? Not exactly. Members of the Olympic Committee who were present: Clarence Johnson, Rudy Sablo (who also was the director of the meet), Harry Freeman, John Terpak, Peary Rader, and Bob Hoffman decided that in order to send the very best team possible to Tokyo, there needed to be another tryout for those athletes who did not lift well in New York.Many fans and active lifters believed that Hoffman was behind this decision since he wanted Bill March on this team. While it was true that Bob did want another member of the York Barbell Club to compete in the Olympics, the other members of the committee had as much to say about holding a second tryout as he did. And it must be remembered that the additional tryout was not just for March. Tommy Kono, Joe Puleo, Chuck Vinci, Gary Hanson, Sid Henry, and Lee Phillips were also given a second chance to improve their totals enough to be considered for the Olympic Team.There were other valid reasons for putting Bill on the team. He had won four straight Senior Nationals and had international experience. His record showed that he was a consistent competitor and was in excellent lifting shape. The same thing could not be said for Louis Riecke. No one knew for certain just how badly he had injured his leg and groin. What if he was unable to lift in Tokyo and Bill was left off the team? That would leave the U.S. without a lifter in the 198-lb class where they had an excellent chance of winning a medal.So the second tryout for the ’64 Olympic Team was held at the York Barbell Gym on September 6th, two weeks after the Trials in New York. Louis had been told that he would be expected to lift, but then the committee members changed their minds and informed him that all he had to do was demonstrate that he could still handle heavy weights in the three lifts. But in a way, the damage had already been done because Louis was forced to train hard during that two week interval rather than resting and rehabilitating his injury.Not bothered by cramps, Bill turned in a solid performance: 336, 292, and 392 for a 1020 total. That was a dozen more pounds than Louis’ winning total at the World’s Fair. Bill was named to the team as was Gary Gubner, who defeated Sid Henry and Lee Phillips. Joe Puleo beat Tommy Kono and was selected as first reserve that would replace any team member that got injured or could not make the trip for whatever reason. However, because the final entries had to be presented before the team left for Tokyo, Joe was left behind. Too bad. Had Joe been selected and made the same total that he did in the final trials, 942, he would have finished fourth and scored three points for the U.S. Team.The XVIII Olympaid was held in Tokyo, Japan October 10th through the 24th. This was the first time that the Olympic Games had been held in Asia and confirmed Japan’s readmission to the international community after World War II. The spectacular event drew 5140 athletes, 4457 men and 683 women from 93 countries who participated in 163 events in 19 sports.Both March and Riecke had a realistic chance to medal, most likely the bronze. The two favorites in the middleheavy class were Louis Martin of Great Britain, who had been the World Champion in ‘59, ‘62, and ‘63, and the Russian, Vladimir Golovanov, who had won the European Championship that year and was posting numbers out of reach of the two Americans. The lifter they had to beat for a medal was Ireneusz Palinski from Poland. March was a much better presser than the Pole, they were about even in the snatch, and Palinski was the superior clean and jerker. Riecke was equal to him in the press and was a much better snatcher, yet not up to him in the clean and jerk. It would all come down to who handled the pressure the best.The battle actually began at the weigh-in. March always liked to weigh in early so that he could eat something. It never bothered him in the least to eat a large amount of food after he weighed in. In fact, I’ve watched him eat a greasy sub sandwich and drink a large coke in between sets while he worked out. Bill had planned better than he had at the Trials and came in 6 ounces under the class limit. Palinski waited until all the others weighed in, then stepped on the scales. He was ¼ lb lighter than Bill.Riecke got off to a good start, pressing 325, the same as he had done at the Trials. March and Palinski started with 330 and were successful, then both jumped to 341. Palinski failed and Bill made his lift. Palinski tried again and missed again. Bill called for 347 but was unable to make that weight.Going into the snatches, both Americans knew they need big lifts because Palinski was a superb clean and jerker. Once again, Bill and Palinski opened with the same weight, 297, and made their lifts easily. Riecke opened with 308 and disaster struck. He re-injured his thigh and groin and was out of the competition. Now it was all up to March. He took 308 and missed twice, but so did Palinski. Bill still held a slim lead and he would have to dig deep to come up with a personal best in the final lift.Bill started with 391, a number well within his capabilities, yet he missed the clean and had to take it again. This time he made a strong clean and a steady jerk. But the door had been left open for Palinski and he quickly took advantage by making his first attempt at 402 with ridiculous ease. Since he was lighter than Bill, he took the bronze medal.Louis Martin put together lifts of 341, 308, and 396 for a 1045 total and 2nd place, while Golovanov led from start to finish, putting together the winning total of 1047 with 363, 308, and 396. After the leaders finished their clean and jerks, Polinski tried 423 to knock Martin out of second place, but he jumped back on both attempts and failed to clean the weight.Bill was, as could be expected, disappointed that had once again come so close to winning a medal, but he was not unhappy with his performance or his 1029 total. He knew he was capable of doing 353, 308, and 413, which would put him right at the top of the 198-lb. class.Only two Americans earned medals at the Games. Ike Berger came in second behind Japan’s Yoshinobu Miyake and set a World Record in the clean and jerk with a 336 effort – a record that would last a very long time.Schemansky won the only other medal, a bronze, finishing behind the 347 lb. Zhabotinsky, and the 300 lb Yuri Vlasov who was the World Champion from 1959 to 1963. Ski had high hopes of defeating one or both of the Russians but did not have his best day. The veteran Vlasov was expected to win, but his teammate pulled an upset. Old timers will recall that this was the contest when many thought that Zhabo had pulled a masterful fake-out job on Yuri. Going into the clean and jerks, Vlasov led by 11 pounds. On his second attempt, he did 462 which meant Leonid would have to make 479 to overtake him. Zhabo had two attempts left. On his first try with the needed weight, he barely pulled the bar to his knees, then dumped it. Vlasov took that same weight, fully believing that he had already done enough to win the gold. He cleaned the massive weight, but failed to jerk it.Zhabo had one last chance and he charged onto the platform like a man possessed and clean and jerk the weight with room to spare. Had he really suckered Yuri into letting up just a bit before his final attempt?I asked Ski about this when we lifted in a meet in Cincinnati a couple of years later. He said that there weren’t any head games going on. They just didn’t work on seasoned athletes. Zhabo had simply not been mentally ready for that first attempt with 479 and had pulled it way out of line. He dumped it to save energy for this next attempt. Then he got his head on straight and with the gold medal on the line, came through in the clutch.{pagebreak}After putting on some exhibitions with the Japanese team in Japan, Bill returned to York and began training even harder than before. He realized how close he was to being at the very pinnacle of his division and knew that it was going to take a great deal of work to move a few notches to the top. And he was always willing to do what was necessary to improve his lifts.There is always a slight letdown in the year after an Olympic year in all sports. And as 1965 rolled around, Bill found that the number of serious contenders for his crown had greatly diminished. Clyde Emrich, Jim George, and Louis Riecke had all retired from the sport. John Gourgott was now in the Army and wasn’t able to train consistently.So Bill had his way during the ’65 lifting season and never had to really push himself to win a meet. This may seem like a good thing, yet as every competitive athlete knows all too well, winning easily does not encourage improvement nearly as much as having to struggle to get to the top of the podium.However, as spring approached, a contender did appear. Bob Bartholomew from Allentown, PA began posting some impressive numbers in the middle heavyweight division. At this point in time, the usage of anabolic steroids, specifically Dianabol, had began to leak out into the weightlifting community, and also into the field events of track, since those athletes did a great deal of heavy lifting. With the aid of the steroids, Bob Bartholomew began making rapid progress and was moving into contention in the middle heavyweight division.He won the Junior Nationals with a 980 total, setting Junior National Records in the press, 325, and the clean and jerk, 380. Since Bill had not made any noticeable improvement during the lifting season, Bob appeared to be a genuine threat to him at the Seniors.But Bill was ready for the challenge. He was in terrific condition from his hard training, especially in the rack, and he had once again put on countless exhibitions. And he had the advantage of experience under pressure in big meets.There were only four entries in the 198-lb. class at the 1965 Senior Nationals that were held in the Embassy Auditorium in Los Angeles on the 11th and 12th of June. But part of the lack of competitors was due to the location of the meet. National level contests held on the West Coast never drew as many lifters as those held in the Midwest and East. It was simply a matter of economics. Travel costs money and few lifters could afford to travel long distances to compete.Dr. Gourgott had sent in his entry and he was expected to push both Bill and Bob, but he injured his trapezius and shoulder in training and was forced to withdraw. So Gerald Englebert squared off against a young lifter from Central Falls, Rhode Island, for the bronze medal. Bob Bednarski was considered a rising star in the sport, having won the Teen-Age Nationals and Juniors and setting records in both contests. The youngster was very nervous in his first Seniors and only made one success in each lift, but still managed to total a solid 950, more than enough to take third place.When Bednarski called for 320 for his second attempt in the press, the bar and weights were weighed to make sure they exceeded the current record. And it was discovered that the bar and collars were 6 ½ lbs heavy. What had happened was a bar made by Bob Hise Sr. at his Mavrick Company was used instead of the York bar. Hoffman and Mr. Hise were always at odds with one another, and this really added fuel to the fire.However, the overweight bar was not changed and the lifters had to make adjustments on their lift selections. Bartholomew and March both opened with 320 in the press, actual weight 326 ½, and made clean lifts. Bob moved to 330, which was 336 ½ and failed. This was more than he had ever done. After March made the 330, Bob took it again and made it. Bill took 340 and did it smoothly. He had planned on taking 350, but since that would be 356 ½, he wisely took a lighter number.Bob did all his snatches back-to-back. He was a splitter and this was his weakest lift. He failed with his opener at 275, came back to make it, then was successful with 285, his second personal record of the contest. With the added weight, he had done 291 ½.Bill started with 290 (296 ½) and missed. The added weight was throwing everyone off. Bill set himself and made it on his second attempt, but was unable to handle 300, which was 306 ½. At this point, Bill had a comfortable 15 pound lead and the two were close to being equal in the clean and jerk.Bill opened with 380, lost his balance and failed to clean the weight. Bob had planned on starting with 400, but with the heavier bar, he altered his thinking and took 380 to make sure he would total and win a medal. March made 380 on his second try and went on to drive 390 overhead for a 1020 total. But he had actually done 1039 ½, 10 ½ more pounds than he had done at the Olympics, and only one-half pound less than his recent American Record of 1040.Bob now needed 405 to tie Bill and win on bodyweight, but that would mean he would be attempting 411 ½, only 7 pounds less than the World Record. He elected to take 395 in an effort to increase his official total to 1010. He failed, tried 405 and was unable to rack the weight. Yet he still ended up with another personal best of 995, and with the added weight, he finished with a noteworthy 1014 total. He was definitely in the picture of the future of this class.This was Bill’s fifth consecutive Senior National Championship and he was showing that he was still the man to beat. He was selected to compete at the World Championships to be held in Tehran, Iran in October. He was gaining confidence every year and with the recent Olympics under his belt, he felt he was ready to take on the best in the world. And to outlift all of them.To be continued… Part 1 Part 2 ::

2014 Endurance Athlete Holiday Shopping Guide

Let’s look at the best gifts for improving performance that are also unique.

It’s beginning to look a lot like Christmas, which means friends and relatives are scratching their heads trying to come up with gift ideas for the endurance athletes in their lives.

 

Rather than feature the latest gadgets (although I am guilty in one instance here), let’s look at the best gifts for improving performance that are also unique ideas. After all, you can have enough cycling socks.

 

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Paleo Blondies

Ingredients: 3 eggs, room temperature 1 cup organic creamed coconut ¼ cup organic raw honey 1½ teaspoons organic vanilla ... READ MORE »

Tuesday, December 16, 2014

2 Essential Elements of Safe Yoga Practice (Yoga Teacher Training Journal 5)

These are the most important concepts I have learned in my yoga training.

The elements of purvanga and pratikriya are some of the most important concepts I have learned so far in my yoga training. I’ve found these principles to be hugely beneficial not only for my yoga practice, but for life in general.

 

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CrossFit Community

If there’s one thing that separates CrossFit from other strength-and-conditioning programs, it’s the community. In my opinion, this factor ... READ MORE »

RossFit

Recording artist Rick Ross has taken up CrossFit, and the 38-year-old rapper says training and an improved diet have benefitted him in several ways.

“Being in better shape, it affects everything,” Ross says. “Of course your health. Of course your psyche, your confidence.”

Ross recently released his seventh album, “Hood Billionaire,” and he’s up for a pair of Grammy Awards for his work on two other projects. Trainer Garret Fisher, fifth-place finisher at the 2013 Reebok CrossFit Games, says Ross’ progress fires him up.

“Every day when we work out, (Ross) definitely pushes his limits … and it shows,” Fisher says.

As a frequent traveler, Ross has limited opportunities to work out and appreciates CrossFit’s intensity and minimal time commitment.

“We come out here, we get it in, we feel good,” Ross says of his training, which takes place primarily in his backyard.

Watch as CrossFit Inc. journalist Sevan Matossian follows Ross, who says he uses CrossFit to start each day “like a boss.”

Video by Sevan Matossian.

24min 24sec

Additional audio: CrossFit Radio Episode 319 by Justin Judkins, published March 1, 2014.

SS Weekly Report December 15, 2014

The Starting Strength Weekly Report 2014-12-15: Topics from the Forums: “Uneven Leg Length – Squats”  and “Tremors, Motor Skills, Hysterectomy and Weightlifting” . This week Under the Bar: Lifting, from Dublin to Los Angeles. View report in browser View report archive var addthis_config = {"data_track_addressbar":true};

A Killer Training Week (Athlete Journal 13)

The craziest thing happened this week: all of my lifts felt amazing, on every workout.

The craziest thing happened this week: all of my lifts felt amazing! I typically have one day per week where I have a killer workout, but this week the wheels were rollin.’ After complaining about my five sets of seven last week, I killed 'em this week.

 

 

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3 Ways to Become a More Educated CrossFitter

In most jobs, continuing education programs are not only the “norm” but also a requirement of maintaining your employment. ... READ MORE »

Saturday, December 13, 2014

How to Size Your Jump Rope for Double Unders by WOD Nation


If you've been looking for a resource that explains how to size your jump rope for double unders, coach Barry of WOD Nation http://wodnationgear.com/ makes it super easy. Getting the right length on your cable speed rope is super important. I'm totally digging the WOD Nation jump rope!
http://youtu.be/jPaAH-d0UXA


CrossFit Radio Episode 359

On Episode 359 of CrossFit Radio, host Justin Judkins interviewed two CrossFit Games competitors who share the same first name. Emily Beers placed 37th in 2014, and Emily Bridgers placed sixth. This episode was webcast on Dec. 10, 2014.

1:20 Emily Beers spoke about her experience in Carson, California, and said she found the physical tests easier than the mental challenges. Beers talked about the changes to the CrossFit Games season, and with the Open only a few months away, she detailed her current training plan. Finally, she described an upcoming CrossFit Journal article in which she surveys affiliate owners to see how they help athletes deal with the dietary temptations of the holidays.

13:10 Emily Bridgers just got back from a trip to Hawaii with several other athletes, and she returned with an engagement ring on her finger, courtesy of her boyfriend and coach. Bridgers recently represented the United States in the CrossFit Invitational, and she described how she felt about the back-to-back tests at the competition. Her team was able to stage a comeback during the final event, and she explained how she, Rich Froning, Jason Khalipa and Julie Foucher managed to come through in the end. With a whirlwind year behind her, Bridgers shared the lessons she’ll take with her into 2015.

Back on the Mats During Finals Week (Athlete Journal 62)

Finals week is kicking my butt, but my elbow feels much better and I’m back to regular training again.

Finals week is kicking my butt, but my elbow feels much better and I’m back to regular training again.

 

 

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