The Box - November 2014 USA PDF

3 Issue 3
Vol.
%(5
129(0
GROUP PUBLISHER Cheryl Angelheart

EDITOR-IN-CHIEF Jordana Brown
GROUP CREATIVE DIRECTOR Alexander Norouzi
GROUP ADVERTISING DIRECTOR Donna Diamond

ADVERTISING ACCOUNT MANAGERS Al Berman, BJ Ghiglione,
Julie Stone, Laura (Flores) Thorne
COPY CHIEF Jeannine Santiago
COPY EDITOR Gretchen Haas
SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTORS Dana Collins, Paul Duarte, Andrius Krasuckas
PRODUCTION MANAGER Patrick Sternkopf
VIDEO AND PHOTO EDITOR Richard Alexander
WEB EDITOR Maureen Farrar
A/R MANAGER Alice C. Negrete
MARKETING MANAGER Laureen O’Brien
CONTRIBUTORS
Julian Alcaraz; Lindsay Berra; Dean Brierly; Nicholas Cameron;
Mike Carlson; Annie Cullinane; Marc Gio; Bob LeFavi, Ph.D., CSCS,
USAW; Matthew Kadey, MS, RD; David Lipson; C.J. Logan; Brandon
Murray; Elke S. Nelson, Ph.D.; Robert Reiff; Abi Reiland; Isaiah
Rhodes, NSCA-CPT; Anja Shlein; James Toland
CHAIRMAN & CEO Efrem Zimbalist III

PRESIDENT & COO 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 DIGITAL Jason Brown
VICE PRESIDENT OF IT Nelson Saenz
The Box Magazine is printed bimonthly in the U.S.A. © 2014 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 health care professionals. Consult your physi-
cian before making changes in your diet, supplement and/or exercise program. THE BOX
MAGAZINE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874
CONTENTS
NOVEMBER 2014
FEATURES
26 THE FISHER QUEEN

Lauren Fisher came out of
nowhere at the SoCal Regional
to nab a spot to compete at
the 2014 Reebok CrossFit
Games. Now, the 20-year-old DEPARTMENTS
powerhouse represents the
next generation of CrossFit 8 CROSSTALK
competitor. Research, News, Technique
By Lindsay Berra
16 EXERCISE ANATOMY
31 CROSSFIT AT ANY AGE Muscle-Up
7KHVSRUWRIÀWQHVVPD\
seem like the playground for 18 THE SCIENCE OF MOVEMENT
the young, but as anyone Belt Up
who’s walked into a box
knows, athletes of all ages are 20 FOOD FOR THOUGHT
throwing down on the daily. The Power of Pre-Made Meals
Still, the body changes as it
ages, and the smart athlete is 22 INSIDE THE BOX
the one who pays attention, CrossFit Santa Barbara
learns and adapts.
By Lindsay Berra 24 GEAR BOX
Functional Feetness
40 TIP THE SCALE
Scaling can be the difference 58 COMMUNITY SPIRIT:
between a successful CrossFit CrossFit Faces
endeavor and a training failure. Leveling Up
Make sure you’re scaling Bed, Box and Beyond
wisely with these tips.
By C.J. Logan 66 WOM
30-30-30
48 NUTRITION 101
Performance isn’t just built in the
box, it’s also built on the plate.
By Matthew Kadey, MS, RD
56 PALEO KITCHEN: SWEET

’N’ SAVORY ROASTED
BUTTERNUT SQUASH
Whether you’re looking for
Paleo-friendly preworkout
carbohydrates or you’re in
need of a veggie option to
accompany dinner, this recipe
won’t let you down.
By Elke S. Nelson, Ph.D.
.
Photo by Robert Reiff
FOLLOW US ON: /THEBOXMAG @THEBOX_MAGAZINE

DISCLAIMER: THE BOX MAGAZINE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the
products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale or
use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised or discussed in this magazine
may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or techniques. The publisher makes
no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and
techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.
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6 THE BOX NOVEMBER 2014 THEBOXMAG.COM

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CrossTalk
NOVEMBER 2014 BY C.J. LOGAN
“Perfection is
not attainable,
but if we chase
perfection
we can catch
excellence.”
— Vince Lombardi, coaching icon
Photo Courtesy of CrossFit, Inc.

Rich Froning
CrossTalk
FUEL FOR day, especially around your work-

outs, will help you maintain energy
THOUGHT
levels. Eat an appropriate pre- and
post-WOD snack of approximately
150 calories (depending on your
Simple answers to pressing goals), and have a balance of pro-
nutrition questions, with Melissa tein and carbohydrates every three
Gerharter to four hours to keep your energy
levels at their peak. A good mid-
Q: I CrossFit at 9:30 a.m., but afternoon nosh could be a nut mix,
by 3 or 4 p.m., I crash hard — I jerky and a piece of fruit or a small
have no energy and I’m really salad loaded with veggies and
tired. I’m assuming it’s nutrition lean protein. Also, don’t be afraid
related. What snack will quickly to have two lunches. If you eat a
get me up and going again? post-WOD snack at around 10:45
WRDPKDYLQJDVHFRQG
A: Here are some proven tips to lunch at around 2 p.m. is totally
help you avoid the midafternoon ÀQH'RQҋWIHHOOLNH\RXFDQҋWHDW
slump and the urge to grab some- because it’s no longer “lunchtime.”
WKLQJVXJDU\DVDTXLFNÀ[)LUVW Listen to your body.
stay hydrated. Drinking water
early and often can help you feel Melissa Gerharter, MS, RD, CSSD,
energized and alert. The Adequate is co-owner of Joust Strength + Fit-
Intake (AI) is 2.7 liters (about 91 ness, a CrossFit gym in Ann Arbor,
ounces) per day for women and Michigan. She is also a sports
OLWHUVDERXWRXQFHVIRU dietitian who counsels athletes of
men. Second, stay ahead of your all levels. She can be reached at
hunger. Fueling throughout the PHOLVVD#MRXVWÀWQHVVFRP
CLUSTER
POWER
>> When training, CrossFitters generally
perform jumping exercises to enhance speed
and power output (e.g., via untimed sets of box
jumps) or as a means of conditioning (e.g., timed
high-rep sets of double-unders or burpees). New
research published in the Journal of Strength
and Conditioning Research says that when
power output is the objective, cluster training
with low rep-and-rest intervals is the way to go
versus a moderate rep-and-rest scheme.
Researchers at California State University,
Fullerton, tested 26 trained college men doing
bodyweight plyometric squat jumps using three
different protocols, each in a separate testing
session. The “traditional” protocol employed
two sets of 10 reps with 90 seconds of rest
between sets, “Cluster 1” involved four sets of
ÀYHUHSVZLWKVHFRQGVRIUHVWDQG´&OXVWHUµ
consisted of 10 sets of two reps with 10 seconds
of rest between sets. The test results weighed
heavily in favor of the clusters. Plyometric jump
power, takeoff velocity and jump height were all
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the clusters (Cluster 2 in particular) compared

to the traditional 2x10 scheme. The researchers
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sets of plyometric jumps and 27 to 45 seconds
of rest between sets when aiming for enhanced
power output. Higher-rep sets? Save those for
met-cons.

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THEBOXMAG.COM NOVEMBER 2014 THE BOX 11

CrossTalk
DRINK
RESPONSIBLY
(MEANING LESS)
>> Think one night of hard drinking won’t do you
any harm? A new study published in the journal
PLOS ONE begs to differ. Researchers at the
University of Massachusetts Medical School had
11 men and 14 women imbibe enough in one
hour to raise their blood alcohol content to 0.08
g/dl — something many Americans do multiple
times every week. After testing subjects’ blood
samples over a four-hour period during the
experiment and again the next day, the UMass
team observed rapid increases in blood toxins
DWOHYHOVKLJKHQRXJKWRFDXVHLQÁDPPDWLRQDQG
tissue destruction. Gyongyi Szabo, M.D., Ph.D.,
one of the study authors, noted that even one
excessive drinking bout can induce potentially
harmful immune responses in otherwise healthy
individuals. Interestingly, women exhibited higher
levels of blood toxins than men in this experiment.
Regardless of gender, next time you meet friends
for happy hour, have one or two drinks, not four or
ÀYHRUPRUH
PROCESSED
INFORMATION
20
Percent higher mortality
risk of men with waist
sizes 43 and greater
compared to those with
>> Nutrition-conscious CrossFitters
have pretty much known all along that
unprocessed meats beat the processed
type any day, and twice on Sunday.
Recently, the American Heart Association,
via its journal Circulation: Heart Failure,
reinforced this stance with some stark
numbers pointing directly at men. Over a
12-year period, more than 37,000 males
45 to 79 years old were analyzed as part
waists under 35 inches,
of the Cohort of Swedish Men study.
according to a recent
Those who ate the most processed red
study led by Mayo
meat (75 grams or more per day) had a
Clinic researcher James
28 percent greater risk of heart failure
Cerhan, M.D., Ph.D. In
and twice the chance of death from the
the same study, women
condition than those who consumed 25
with waist sizes 37
grams or less daily. The data also revealed
inches and greater had
that for every 50-gram increase in daily
a whopping 80 percent
processed red-meat consumption, heart-
greater mortality risk
failure risk rose by 8 percent and death
than those with waists 27
ULVNE\SHUFHQW7KHVSHFLÀFSURFHVVHG
inches or less.
meats referenced in the study were ham
and salami cold cuts, sausage, bacon and
hot dogs, so tread lightly around those
options, as tasty as they may be.

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CrossTalk
Jason Khalipa gets under the bar
5-MINUTE FIX:
SQUAT CLEAN
A lot can go wrong in the second or so it SDUDOOHOZLWKWKHÁRRUEDUUHVWLQJÀUPO\RQ SRVLWLRQDQGKLWWLQJIXOOH[WHQVLRQZLWKRXW
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and drop underneath it in a fully squatted toes. It’s tough to squat clean if your front IDXOW,VHHLWZD\WRRRIWHQµ&LUHVLVD\V
position. That’s the nature of big range-of- VTXDWVXFNVµ ´:KHQ,ҋPSUDFWLFLQJ,ҋPFRQVWDQWO\WHOOLQJ
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UHTXLUHVVSHHGSRZHUVWUHQJWKPRELOLW\ Mind your deadlift, too: As with front
and strict attention to detail to ensure VTXDWWLQJLWWDNHVDJRRGGHDGOLIWWR Practice from a hang: If the middle and/
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&DOLIRUQLDDQGDQH[SHULHQFHGPHPEHUDW ZHOO´/LIWXSIURPWKHÁRRUZLWKDVORZ from the hang position. “This allows you
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down underneath the bar to the front-squat
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EXERCISE
ANATOMY
MUSCLE-UP
The muscle-up is a great upper-body movement to
GHYHORSVWUHQJWKÁH[LELOLW\DQGFRRUGLQDWLRQRQWKH
gymnastics rings. Although it can sometimes be very
challenging to acquire the strength and the skill to
perform the muscle-up, it’s actually a beginner-level
1
move for male gymnasts. In fact, they just call it “getting
THE ACTION
on the rings”!
Keeping your
In the muscle-up, the athlete will go from a hanging
knuckles together
position beneath the rings to a position of locked-out
and hands in close,
support above. Think of it as getting up and out of a
lean back slightly
pool … without the buoyancy of the water to assist you
and pull your
and with the concrete deck replaced by a shifting pair
hands down to
of rings. Nevertheless, the ring muscle-up provides a
your sternum.
unique stimulus and builds a ton of athleticism.
By David Lipson3KRWRVE\5REHUW5HLII
X STARTING POSITION
Hang a pair of gymnastics
rings at about the height of an
outstretched arm overhead.
Place your hands on the rings,
establish a false grip and
assume a hanging position.
A false grip
provides more
leverage and essentially
means that you are holding
the rings right in the crook of
UIFXSJTUT OPUJOUIFmOHFST This
To set it, place your wrists on should be
the rings, then wrap the thumb the deepest
BOEmOHFSTBSPVOEUIFSJOH and hardest
LFFQJOHZPVSXSJTUTCFOU pull you can
Flex your forearms to QFSGPSN
IPMEJUUJHIU

Keep
your hands
in tight the
entire time.
3
Press out of the
dip to a locked-out
support above the
ULQJVWRÀQLVKWKH
movement. Lower
yourself back down
to a hang in a
controlled fashion. T
2 Once your hands

are at sternum
height, shoot your
head forward and
Most people
struggle with either
the skill or the strength
through your arms, requirement of this move-
positioning your ment. If you’re struggling with
shoulders above the skill, practice holding the
false grip and rehearse the transi-
Athlete: Nicholas Cameron
your hands while

tion (keeping the hands in tight
driving your elbows and getting the head through
back. You are now fast). If strength is the issue,
at the bottom of the work pull-ups and dips
deepest dip you to build up baseline
have ever done. strength.

In the lower (abdominal) compartment, which
contains the intestines, kidneys and lumbar ver-
tebrae, there is no rib cage; in fact, there’s noth-
ing solid there that can be used to create pressure
against the lumbar spine. That’s where a weight
belt comes in. It acts as an arti icial rib cage, provid-
ing something for the abdominal muscles to push
against, thereby creating intra-abdominal pressure
back against the lumbar spine and keeping it stable
under a load.
BELT BASICS
Weight belts should be worn only when downward
compressive forces are high. Meaning, they should
be used only when athletes are using a weight at or
higher than 85 percent of their maximum. If belts
are worn during an entire WOD, two things happen.
First, the athlete never gets a chance to feel what
the weight belt can really do because it is clearly
being worn too loosely. Second, the muscles of the
abdomen (obliques, etc.) can become weaker be-
cause the belt is doing their work during the train-
ing session.
“I am a fan of a properly used weight belt,” says
Greg Cosentino, owner of 3rd Street CrossFit in
Jacksonville Beach, Florida. “Unfortunately, I think
too many people get a false sense of security when
they suck in their abdomen and crank down on a
weight belt. Obviously, a snug belt and a proper
Valsalva maneuver will increase intra-abdominal
pressure, protecting the spine, but without this
combination [tight belt and Valsalva], I think [a
weight belt] can be more of a hindrance.”
Therefore, a weight belt should be worn:
Only when athletes are lifting a heavy load. “I

only allow my lifters to use a belt during maximal
or close-to-maximal lifts,” Cosentino says.
BELT UP
7KLVRIWHQRYHUORRNHGÀWQHVVWRROFDQKHOS&URVV)LWDWKOHWHVDGGNLORVWR
Tightly — as tight as is reasonably comfortable.
For no more than one minute. In fact, the belt
their lifts. should be tight enough that athletes don’t want to
wear it longer than that.
W
By Bob LeFavi, Ph.D., CSCS, USAW
Properly. That is, athletes should push their abdom-
ith all the work CrossFit athletes put into their training, inals against the belt in order to stabilize their lum-
it’s a wonder more of them don’t show up at their box bar spine during a lift (i.e., at the bottom of a squat
with a weight belt. Weight belts may seem humdrum or pulling from the loor in the deadlift). That’s what
compared to lashier itness gear like speed ropes and actually creates the intra-abdominal pressure and
Bosu trainers, but they provide a genuine anatomical and physiological maintains the integrity of the lumbar spine.
advantage. It’s time to learn what they do and how to use them.
First, a quick anatomy lesson: The diaphragm divides the torso into Ultimately, a weight belt should be regarded as
two “compartments.” The upper compartment, called the thorax, con- another tool CrossFitters have available to them.
tains the lungs, heart, thoracic vertebrae and, more important, the rib Like any tool, there’s a right and wrong way to use
cage. When an athlete closes his or her glottis (holds his or her breath) it. Used correctly — to stabilize the lumbar spine
and performs a Valsalva maneuver in a heavy lift, intrathoracic pres- and help maintain good posture and technique in
sure increases. But because the rib cage is solid and surrounds the tho- a lift — a weight belt can literally add kilos to that
rax, the increased pressure doesn’t expand this compartment outward. lift. Once a CrossFitter has become pro icient in his
Rather, the pressure is exerted back against the thoracic spine, stabiliz- lifts, he should try a belt to determine whether it
ing it and keeping the athlete upright. can improve his training ef iciency and progress. T

FO
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THE POWER OF PRE-MADE MEALS

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By Elke S. Nelson, Ph.D.

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INSIDE
THE BOX
CROSSFIT SANTA BARBARA

Head trainer and owner Tyler Medearis discusses drop-ins, amazing weather and the “new ways” of CrossFit.
By C.J. Logan
Being in a setting like Santa Barbara, you probably get a lot of Ǥ
drop-ins, huh? ǦǤ
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ǤǯǤǯ BOX STATS
ǡǯ LOCATION: 209 Gray Ave., Santa Barbara, CA 93101
Photo Courtesy of CFSB LLC
ǤǦ YEARS IN OPERATION: 6

ǡϐ NUMBER OF MEMBERS: 100
Ǥ NUMBER OF COACHES: 5
FACILITY SIZE: 1,800 square feet outdoors; 3,300 square feet
indoors
,V WKHUH DQ\ HTXLSPHQW \RX OHDYH LQGRRUV WR NHHS ZHOO
MEMBERSHIP FEES: $165 for monthly unlimited ($135 for military
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ǡ MORE INFORMATION: CrossFit-SantaBarbara.com

FUNCTIONAL FEETNESS
Broad, general and inclusive isn’t just a description of CrossFit, they’re also the
THUKH[VY`MLH[\YLZ`V\ULLKPUHZOVL;OLSH[LZ[M\UJ[PVUHSÄ[ULZZMVV[^LHYPZ
]LYZH[PSLY\NNLKZ[`SPZOHUKPZTVYL[LJOUVSVNPJHS[OHUHÄYZ[NLULYH[PVUP7VK)L
warned: If you can’t Rx the WOD, it won’t be the fault of these shoes.
By Mike Carlson
SHOWN: Reebok
Nano 4.0
The shoe that launched the
CrossFit footwear category is back
with its fourth iteration of the Nano.
Lightweight and durable, the Nano
adapts to any WOD you throw at it.
Despite six stock colors to choose
from, Reebok also offers the option to
customize a pair, with hundreds of
color combinations available.
FIND: reebok.com
PRICE: $120
SHOWN: New Balance

Minimus 20v3
The Minimus has been a longtime
favorite of CrossFitters. The 20v3
is the most versatile model yet, with
a 4-millimeter drop and a Vibram sole
that absolutely hums on 400-meter-
run intervals. You’ll never want to take
them off, which makes us thankful for
[OLVKVYÄNO[PUNWYVWLY[PLZVM[OLPY
synthetic mesh material.
FIND: newbalance.com
PRICE: $100
Photos by Corey Sorensen

SHOWN: Topo
Athletic Santé
A new entry into the market
is the Santé by Topo Athletic.
Breathable and light, the Santé
sports a micro-adjustable Boa closure
that lets you literally dial in the perfect
Ä[>P[OP[ZUL\[YHSWSH[MVYTSH[LYHS
stabilizer and Velcro strap, the Santé
performs seamlessly when moving
between Olympic lifts and sustained
monostructural activities.
FIND: topoathletic.com
PRICE: $125
SHOWN: inov-8
F-Lite 195
A combination of a minimalist
running shoe and a functional trainer,
the F-Lite 195 by inov-8 can do it all.
The 3-millimeter drop is perfect for
natural-/Pose-style runners, and the low
and stable platform makes it ideal for
moving a barbell. A reinforced medial
section provides extra traction and
protection when climbing ropes.
FIND: inov-8.com
PRICE: $120

THE FISHER QUEEN
LAUREN FISHER CAME OUT OF NOWHERE AT THE SOCAL REGIONAL
TO NAB A SPOT TO COMPETE AT THE 2014 REEBOK CROSSFIT GAMES.
NOW, THE 20-YEAR-OLD POWERHOUSE REPRESENTS THE NEXT GEN-
ERATION OF CROSSFIT COMPETITOR.
»
B Y L I N D S AY B E R R A
PHOTOGRAPHY BY ROBERT REIFF
T
he 120 feet seemed like such a long way. So
far, in fact, that they hadn’t even discussed
the possibility that she might make it. So
when Lauren Fisher kicked up into a hand-
stand and walked the entire length of the
ϐʹͲͳͶ -
ǡǤ
looked nervously into the stands and caught the eye of her
ǡǤ Ǥǡ
up the bleachers to the fence line nearby when he realized
his charge was going to make it.
“What do I do?” Fisher asked.
ǲ Ǧ ǡǳ Ǥ
“Then kick up and go back.”
ͺͷ ϐǡ
combined 205-foot handstand walk, good enough for sev-
enth place in the event. Before that, the best she’d done in
practice was 105 feet. She had surprised herself a bit. But
Fisher has been surprising a lot of people lately.
ǡ ʹͲ ǡ ϐ
ǡ Ǧ
ǯ
Ǥ
ǡ ϐ ǡ -
male competitor this year. Though she is just 5 feet 5 inches
tall and 135 pounds, her ability to lift heavy has made her
ǦǦ Ǥ
-
victus in San Diego, where she is a sophomore at San Diego
State University, she also competes on the international
stage in Olympic weightlifting.
ǡ
she took three gold medals in the 63-kilogram weight class
and earned the Best Female Lifter award. Then, in early
ǡ

ǡǡǡ-
Ǥ
ϐͳͲǡ͹ͷǦȋͳ͸ͷǦȌ
ͳͳͲǦȋʹͶʹǦȌǦǦǡ
ͳͺͷȋͶͲ͹ȌǤ
ǲ ǡ-
pic lifting,” Fisher says. “There’s a chance for me to break
some junior American records over the next few months,
and in the clean-and-jerk, I’m only a few kilograms from
the senior record.”
Ǥ
volleyball and ran track, and dad Bert played basketball
Ǥ Ǥǡ
was hugely competitive with her three older brothers.
Andrew, 28, is training for his second Ironman triathlon;

Ryan, 26, is a minor league baseball ϐ
player in the Miami Marlins system; AT THE CROSSFIT Ǥ ϐ
and Garret, 23, is familiar to CrossFit- GAMES, FISHER’S Overhead Squat with a lift of 238 pounds
Ȅ ϐ ϐ ǡ
overall in the 2013 CrossFit Games. BEST TWO FINISHES which she cleared 225 pounds. For some
In 2013, his little sister also got her perspective, the winners of the Overhead
feet wet at the Games as a competitor
CAME IN EVENTS Squat and Clean Speed Ladder, Kara
with Team Invictus. This summer, Gar- THAT SHOWCASED Webb and Elisabeth Akinwale, weigh
ǡ ϐ ϐ nearly 20 and 30 pounds more than Fish-
Regional, was forced to watch Lauren’s HER STRENGTH. er, respectively. “I’m really strong for my
individual debut from the sidelines. size,” Fisher says. “My strength is prob-
“Everything was very competitive the SDSU gymnasium. “CrossFit is my ably my biggest strength.”
when we were growing up, no matter college sport,” she says. Coach Martin, though, also tips his
if it was sports or a game of Monopoly,” Her schedule is like that of any col- cap to Fisher’s composure, developed
Garret says. “We’d always end up yelling legiate athlete. “I try to schedule most over years of playing in front of large
or throwing the pieces at each other.” of my classes on Thursday, which is my crowds as a high school athlete. “I think
But Lauren has always held her own. rest day,” Fisher says. “But whatever my Lauren is super mature as a competitor
In high school at St. Mary’s in Stock- schedule is, I train in the morning, go to for her age, whether she’s standing on a
ton, California, Fisher’s basketball team class, train again and usually have an- stage in front of a world championship
won two state championships and a na- other class later at night.” Like any oth- crowd for weightlifting or at the Cross-
tional championship. She began Cross- ʹͲǦǦǡ ϐ Fit games,” Martin says. “She’s very
Fit when she was 14 as a way of becom- to go to the beach or shop with friends, composed, and the way she handles
ing stronger for basketball and imme- read Harry Potter books and bake — her nerves and is mentally prepared is
diately saw her vertical leap, quickness banana-nut bread and homemade pies often even more impressive than her
and stamina increase. She was hooked. are her specialties. That, and anything physical performance.”
In San Diego, Fisher elected to make involving a barbell. With Fisher’s ability to move weight,
CrossFit Invictus her home rather than At the CrossFit Games, Fisher’s best two that’s saying a lot. T

CRO S S F I T AT A N Y AG E
THE SPORT OF FITNESS MAY SEEM LIKE THE PLAYGROUND FOR THE
YOUNG, BUT AS ANYONE WHO’S WALKED INTO A BOX KNOWS, ATH-
LETES OF ALL AGES ARE THROWING DOWN ON THE DAILY. STILL, THE
Photo by Marc Gio
BODY CHANGES AS IT AGES, AND THE SMART ATHLETE IS THE ONE

WHO PAYS ATTENTION, LEARNS AND ADAPTS.
» B Y L I N D S AY B E R R A
“EAT LIKE WHEN I
WAS 20? NO WAY! I
DON’T WORK OUT
LIKE WHEN I WAS 20,
EITHER. I TAKE MORE
REST AND HAVE TO
PAY CLOSE ATTENTION
TO WHAT I EAT. NOW
THAT I’M 40, IT’S THE
QUALITY AND NOT THE
QUANTITY OF FOOD I
EAT THAT HAS PROVEN
TO BE THE DOMINANT
FACTOR IN HOW FIT I
AM AND HOW I LOOK
AT ANY GIVEN TIME.
FOR ME, EXCLUDING
SUGARS, ALCOHOL
AND COMPLEX
CARBOHYDRATES
AND INCREASING
HEALTHY FATS AND
LEAN PROTEINS WORKS
BEST TO INCREASE
PERFORMANCE AND
AESTHETICS.”
— GREGG ARSENUK,
40, GUERRILLA FITNESS
C R O SS F I T M O N TC L A I R
IN NEW JERSEY
D
on’t you dare complain. Bonilla is grinding away along with
Don’t you dare quit. Don’t everyone else, and if the relentless
you dare back off for even septuagenarian beats you, a 75-burpee
a second. That’s what penalty will be assessed.
every athlete slogging through a brutal Bonilla, no doubt, is inspiring. He
chipper at CrossFit Hell’s Kitchen on a began CrossFitting in 2008, despite
92-degree, thick-as-pea-soup July day rotator-cuff tears in his shoulders and
Photo of Gregg Arsenuk by Brandon Murray
in New York City is telling themselves. a herniated disk in his lower back that
Photo of Bob LeFavi by Patrick Sternkopf
The workout is dubbed the “Jacinto he’s had since “sometime in the late
Storm,” in honor of Hell’s Kitchen’s ’70s.” Now, the oldest-ever CrossFit
oldest member, Jacinto Bonilla, who Games competitor has a 400-pound
happens to be turning 75 on this very deadlift and an engine — and body-
day. The WOD: 75 double-unders, 75 fat percentage — that puts a lot of
air squats, 75 push-ups, 75 pull-ups, teenagers to shame.
75 wall balls, 75 kettlebell swings, 75 He’s motivated by the same things
deadlifts, 75 double-unders. If you’re that motivate nearly every CrossFitter:
fast, you can do it sub-30. For most, it’s He wants to continue to get stronger
more in the 40- to 50-minute range. and faster, and he wants to be healthy.
But no one wants to slack off because “People my age, they have canes,” he
a rule is a rule. The white-bearded says. “I see my friends getting older and

“MOBILITY ISSUES IN
THE OLDER ATHLETE
ARE ONE OF THE
REASONS MUSCLE-UPS
ARE NOT PART OF THE
55-AND - OLDER WODS IN
THE CROSSFIT GAMES.
IT’S SMART TO ADJUST
MOVEMENTS AND WODS
BASED ON MOBILITY
ISSUES THAT STEM
FROM INJURY OR AGE-
RELATED PROBLEMS.
THE BOTTOM
LINE IS TO ASSESS
MOBILITY, DOCUMENT
PREVIOUS MOBILITY-
RELATED PROBLEMS
AND EDUCATE THE
ATHLETES ON HOW TO
MAKE THE NECESSARY
MODIFICATIONS.”
— B O B L E FAV I ,
5 3 , R I N C O N AT H L E T I C
CROSSFIT IN GEORGIA
I see their big guts and say to myself, ‘I MO BIL I T Y from 9 to 5 — makes it even worse.
am never going to be like that.’” ǲ Every CrossFitter loves their foam
ǡ ǡǳ ǡ roller and lacrosse ball, but the aging
Bonilla, and as amazing as he is, even CrossFit’s mobility guru and author athlete must have a much greater focus
Bonilla isn’t the same athlete — or the of Becoming a Supple Leopard: The on tissue quality and must devote much
same human — he was 30, 40 or 50 Ultimate Guide to Resolving Pain, Pre- ϐǦ
years ago. Like the rest of us, Bonilla venting Injury, and Optimizing Athletic ǦǤ
remembers a time when he could eat Performance. ǲǦ If you’re sticking to a CrossFit training
whatever he wanted, sleep little, work es that everyone, no matter their age, ǡǦ
out twice a day and never be worse for should maintain.” But certainly, as we tent, you can avoid getting into slumps
the wear. But as he’s aged, he’s had to get older, that becomes more and more ǤǦ
battle the degeneration of his tissues, an ϐǤ erly, your bones will adapt. Load them
increase in dehydration, and a decrease 40s suffers from injuries like a rotator too little and they’ll become weaker;
in mobility, metabolism and hormone ǡǦ load them too much and they’ll become
levels. Sure, Bonilla* still cheats with ǤǤ thicker. Tissues also become too tight
some rice and beans every now and then, Ǧ or too loose based on poor movement
ǯǤ al hypomobility; the normal movement patterns. And once you lose mobility,
a little knowledge, so can you. of joints will decrease and tissues will fascia can take upward of seven months
become stiffer. The cumulative effect to remodel, while bony changes can
*For more on Bonilla, see Page 38. of everyday life — like sitting in a chair take 18 months. Still, there’s always a

“I DON’T BELIEVE THAT
GETTING OLDER MEANS
I SHOULD SLOW DOWN
OR STOP WORKING OUT.
IT DOES MEAN THAT
I’VE JUST BECOME
A LITTLE SMARTER
ABOUT IT. I WORK OUT
ON A THREE- ON, ONE-
OFF SCHEDULE, AND
I’VE NOTICED SINCE
ABOUT THE AGE OF
35 HOW IMPORTANT
SCHEDULING REST
INTO MY WEEK
IS. I ALWAYS FEEL
REJUVENATED AND
EXCITED ABOUT MY
TRAINING. THOSE REST
DAYS HAVE KEPT ME
INJURY-FREE SINCE I
STARTED CROSSFIT.”
— W E N DY R E O,
40, CROSSFIT NUTLEY IN
NEW JERSEY
Ǥ ǲ Ǧ HYDRAT I ON ϐǤ
ǡǳ Ǥ ǲ ǡ ǯ Ǧ ǦǦ
ǯ ǡ ʹͲǤǲ
Ǥǳ ǫǡǡ ǡ ǡ
ǯ ǯ Ǥ
ǡ ǡǳǤ
ǡ ǡǯǦ
ǡ
Photo of Lindsay Berra by Amy Palagano
Photo of Wendy Reo by Annie Cullinane
Ǥ Ǥ ǡ
Ǥ ǡ ǡ
Ǥ ǡ Ǧ ǡ
ǡ ǯǤ
ǡ ǡ ϐȀǤǦ
Ǣǯ Ǧ
ǡ Ǧ ϐǡ
Ǥ ǲ ʹ ǡϐ
ϐǤ ǡǦ
ǡǳ Ǥ ǲ
ǡ Ǥ
Ǥǳ ǡǦ ǡ Ǧ

“I HAD MAJOR HIP SURGERY WHEN I WAS 30, AND I HAVE TO WORK TO MAINTAIN
MOBILITY. THAT MEANS TAKING LOTS OF FISH OIL, WARMING UP THOROUGHLY
AND BEFORE I WORK OUT, STRETCHING AND ROLLING OUT AFTER WORKOUTS, BE-
ING DILIGENT ABOUT MOVEMENTS TO MAINTAIN RANGE OF MOTION AND DOING
YOGA A FEW TIMES PER WEEK. IT ALSO MEANS I HAVE TO LISTEN TO MY BODY
MORE. THERE IS NO SHAME IN DUMPING A BACK SQUAT, USING LESS WEIGHT OR
MODIFYING A WORKOUT IN SOME WAY IF IT WILL PREVENT A SPASM OR FURTHER
INJURY AND KEEP ME MOVING.”
— L I N D S AY B E R R A ,
36, CROSSFIT NUTLEY IN NEW JERSEY
mends adding a pinch of sea salt or a and higher highs.” That means hopping out and the metabolites have cleared
low-sugar electrolyte supplement such on the rower or going for a jog a few from the bloodstream, the heart rate
as a Nuun tablet to your water bottle. times per week, with the heart rate at will normalize. So if your resting heart
Or simply get some salt in your food around 60 percent of its maximum. rate is elevated in the days following a
and drink some water when you eat. But how can you tell whether you workout, odds are you could use an ex-
need this type of training? Cressey rec- tra day off.
METABOLISM ommends simply monitoring your rest-
When you drop body fat, good things Ǥ ϐ WA R M U P
happen. But as you age, your metabolism thing in the morning before getting out You know it because you hear it all the
naturally slows down, which causes the Ǥǯϐǡ time, usually in the form of a metaphor
Ǥ ϐ be below 60 beats per minute. If not, related to an automobile. The engine
the heart, the easier it is to maintain a you are someone who would likely ben- has to be warm before you rev the car.
faster metabolism. And to keep the heart ϐ Ǧ You cannot expect to go from zero to 60
ϐǡǤ intensity aerobic exercise. without getting injured. It makes perfect
“CrossFitters pound themselves with An elevated resting heart rate also sense, but so many CrossFitters ignore
interval training and can overdo it at 80 speaks to recovery. When we exercise, the logic and jump right into a WOD
to 85 percent of their max heart rate,” metabolites build up in the blood- without a proper warm-up. Again, this is
says Eric Cressey of Cressey Sports Per- stream. As the metabolites increase, something you might be able to get away
formance in Hudson, Massachusetts. “As your average heart rate will rise. If your with when you’re 20, but even then, it’s
ǡϐ body is fully recovered from a work- a bad idea to push a cold muscle. And as

“IT’S BECOME VERY
HELPFUL FOR ME TO
GET A THOROUGH
WARM-UP. THE DAYS
OF WALKING IN AND
THROWING DOWN
ARE GONE. I SPEND
TIME DOING MOBIL -
ITY, SOME BASIC
FLOSSING AND THEN
SOME SORT OF ACTIVE
WARM-UP BEFORE I
START ANY KIND OF
TRAINING, EVEN ON
DAYS I’M ONLY DO -
ING STRENGTH. THE
SHORTER THE WORK-
OUT, THE LONGER
THE WARM-UP.”
— R YA N S O U T H E R N ,
35, NORTH PLANO
CROSSFIT IN TEXAS
you age, a bad idea can turn catastrophic. When you’re young, you at least want ϐǲ ͷͲǡǳϐ
The science is clear. When you’re re- to crack a sweat before you begin to ϐ ϐǤ ǡ
laxed, lounging on the couch or sitting really push or stretch your muscles. blood is preferentially directed to the
at your desk, most of the small blood As you age, your warm-up needs to large muscles used for exercise with
vessels, or capillaries, are closed, with be more substantial. “We expect our less return to the brain, heart and lungs.
ϐ older athletes to warm up for a lot lon- When you’re done working out, a cool-
muscles. After 10 minutes of warm- ger,” Starrett says. “Before our CrossFit down period helps return blood to the Photo of Bill Grundler Courtesy of Mallory Mize
up, the capillaries are open and blood classes, we want everyone to have been heart and the body to its resting state.
ϐǦ there for 20 minutes and to be hot and Skipping a cool-down also can cause
Ǥ ϐ sweaty before we start.” lactic acid to build up more quickly in
Photo of Ryan Southern by Anja Shlein
an increase in temperature. At high- the muscles and blood, causing fatigue

er temperatures, the hemoglobin in COOL -DOWN and soreness to set in faster. This can be
your blood releases more oxygen and AND RECOVERY especially frustrating for older athletes
muscles can contract and nerves can On the other side of the WOD, a cool- for whom recovery is already going to
transmit faster, leading to maximum down is equally as important, espe- be slower.
ϐǤǡ cially for the older athlete whose heart As we age, our hormonal levels de-
and ligaments are warm and supple, ϐ crease (see below), which causes cellu-
they’re much less likely to be forced younger counterpart’s. Another auto- lar turnover to happen at a slower rate,
into a dangerous position. “It’s pretty mobile analogy: If you run an engine which means it takes muscle tissue lon-
simple,” Starrett says. “Not warming up hot, then suddenly stop it, it can back- ger to heal after it is broken down. Sleep
is a barrier to performance.” ϐǤ becomes more and more important; a

“I TRAIN HARD, BUT
RECOVERY IS KEY. IF
I FEEL TIRED, THEN I
KNOW I NEED TO GIVE
MYSELF A REST. MAYBE
IT’S JUST BRINGING
DOWN THE INTENSITY
OR GOING THROUGH
THE MOTIONS THAT
DAY. IT MAY BE AN
ACTIVE REST DAY OF A
HIKE, SWIM OR SURF
— SOMETHING FUN,
MORE FUN THAN A
WORKOUT. OR MAYBE
IT’S JUST COMPLETE
RELAXATION AND
JUST DOING NOTHING.
OK, HONESTLY, THAT
DOESN’T HAPPEN MUCH,
BUT WHEN IT DOES, IT’S
REALLY NICE.”
— BILL GRUNDLER,
45, CROSSFIT INFERNO
IN CALIFORNIA
minimum of eight hours per night is rec- without it. Older athletes need to keep getting enough? Normal blood tests
ommended for adequate recovery. the reservoir higher.” done at a physical won’t cover it, but
Essential to the 30- and 40-year-old there are several companies that offer
NUT RIT ION athlete is a good level of nitric oxide, assessments through the mail, includ-
It’s infuriating to the older folks. The which is found in vegetables like beets, ing Core 4, WellnessFX and Genova
young CrossFitter comes into the box spinach and kale; Cohen calls it “the K- Ǥǲ
ϐ
on a Saturday morning, bragging about factor for the aging athlete” because it out what your body needs, as opposed
the whole pepperoni pizza and the case can increase recovery rates, energy and to following blanket recommenda-
of beer he demolished the night before, endurance. tions,” Cohen says. “If you optimize
then blows through the WOD no worse As athletes enter their 50s, coenzyme your nutritional levels, really good
for wear. But sooner or later, things ͳͲǡ ǡ ϐǡ ǡ things happen and your decline will be
catch up. and seeds, becomes more important for slower.”
“Every athlete at every age needs, at ϐ Another nutritional nugget for older
the very least, the proper amounts of or energy production within the cells. CrossFitters is to pay attention to how
micronutrients, antioxidants, omega-3 Once athletes reach their 60s and 70s, the body uses protein. Many will notice
fatty acids and vitamin D to recover good nutrition is critical. “If you’re an ag- that as they age, they don’t digest pro-
properly,” says Dr. Rick Cohen of Core 4 ing athlete and still pushing hard in the tein as well. If your protein powder or
Nutrition (core4nutrition.com) in San- gym, you’d better be paying attention to skirt steaks are running right through
ta Barbara, California. “It’s just that the ǡǳ Ǥ ǲ ǡ ϐǦ you, your amino-acid levels will de-
younger fellas haven’t drained the pot ciency in one of these areas will get you.” cline. Cohen suggests taking a digestive
yet and have a greater ability to recover But how do you know whether you’re enzyme supplement when you eat pro-

tein or mixing an essential amino-acid As we age, we also develop a greater above, workouts at a lower intensity
blend into your water bottle. Ǧ ϐ- ϐǤ
bers, which causes a decrease in speed When it comes to hormones, women
H ORMONES and explosive power. But, in both sex- have more of a time clock, while men
As we age, growth-hormone levels, along es, weight training can mitigate the see a more gradual decline. Women
with other hormone levels, decrease, decline.” want to keep their estrogen levels low
which means recovery at the cellular Lifting heavy loads counters the loss and their progesterone levels high, and
level takes longer. After the age of 20, of bone density and stimulates testos- the balance is even more important as
growth-hormone levels decrease rapidly terone release. While women have just they approach menopause. Estrogen
until around age 60, with the sharpest 5 percent of the testosterone that men plays a crucial role in bone density, fat
decline between ages 40 and 60. have, the hormone is crucial to both deposition and regulation of the cardio-
“The decline of testosterone and sexes for metabolism, recovery and Ǥ ǯ ϐ
growth hormone in men directly af- maintaining bone density, tissue elas- increase progesterone with diet, foods
fects stamina and recovery time,” or- ticity and energy levels. rich in vitamins B-6 and C, zinc and
thopedist Dr. Michael Kelly says. “Nor- While many aging athletes will feel magnesium can help.
mal aging does not prohibit an athlete compelled to increase the duration of Men have an easier time boosting tes-
from making gains in endurance and their workouts at the expense of in- tosterone levels through the consump-
strength, but they will happen at a tensity, workouts above 80 percent tion of healthy fats. While young men
slower rate. In women, the hormonal intensity better stimulate testosterone may never think about it, it’s not a bad
decline has similar effects on muscle release and help to maintain muscle idea to pay attention to testosterone
changes and endurance but less of an mass. That’s not to say all workouts levels early on so there is a baseline to
effect on overall athletic performance. should be that intense. As discussed revert back to over time. T
“He thought he was one of Bonilla has always been an And despite a torn rotator
the oldest CrossFitters until athlete. His family moved to cuff and a herniated disk in
he heard about me,” Bonilla the United States from Cabo his back, Bonilla is incred-
says. “I was flattered the Rojo, Puerto Rico, in 1945, ibly fit. He can deadlift 400
president of a country asked when he was just 6 years old, pounds and front-squat 215
for me by name and wanted and settled in Spanish Har- pounds, and his chest-to-bar
to meet me.” lem, on Upper Manhattan’s pull-ups put most 25-year-
Nowadays, though, every- East Side. He immediately olds to shame. Each day, he is
one wants to meet Jacinto became a regular at the Boys an inspiration at the box.
Bonilla. Club, where he learned to “Working out with Jacinto
Each July, athletes come swim, played basketball and is always humbling because
to New York from all over the boxed. As a teenager in the we always use similar
THE ENERGIZER country to work out during ’50s, Bonilla began weightlift- weights and he beats me,”
BONILLA Bonilla’s birthday week, when ing. In the ’60s, he earned says 20-year-old CrossFit
In September 2009, Toomas each of the boxes at which a black belt in karate. In the Hell’s Kitchen member Hera-
Hendrik Ilves, the president he has trained or coached ’80s, he ran the New York Andre Bergeron. “He always
of Estonia, came to New York programs the “Jacinto Storm.” City Marathon twice, with gives me great pointers. Re-
City to address the general Bonilla designed the workout a top time of 3:26.42. Then cently, he showed me perfect
debate of the 64th session in honor of his 69th birthday, he settled down with circuit body positioning for double-
of the General Assembly of modeling it after “Filthy 50,” training and bodybuild- unders and how to use my
the United Nations. Ilves, with 69 reps of each of seven ing. That is, until he found lats more to lever back for
then 55, did so, clad in his movements. The reps have CrossFit. toes-to-bar. I learn from him
trademark bow tie and rim- increased each year along “I thought I was in pretty whenever I see him work out
less eyeglasses. But he also with his age; this summer, he good shape until I started and know if I don’t exhibit the
wanted to work out. When turned 75. CrossFit,” Bonilla says. “It same amount of agony he
he strolled into CrossFit In 2012, at age 73, Bonilla kicked my ass, and I loved does after a WOD, I haven’t
NYC on West 28th Street, a became the oldest CrossFit it. The competition keeps pushed myself hard enough.”
cadre of security personnel in Games competitor in his- me motivated and keeps me Bonilla, though, also gets
tow, the world leader asked tory when he competed in young. Most people my age just what he needs from fel-
specifically to be introduced the Masters division . He can hardly walk unassisted, low CrossFitters like Bergeron.
to one man, whom he had finished 17th in the 60+ divi- never mind work out. People “Since I started CrossFit, all
long admired from afar: the sion, competing against doz- think that being old means my friends are young,” Bonilla
5-foot-7-inch, 160-pound, ens of much younger men. you’re out of shape and says. “They treat me like I’m a
baldheaded, white-bearded Though he only started overweight, but I disagree. I young guy, and they make me
Jacinto Bonilla, who in 2008 CrossFit in August 2006, want to fight that stereotype feel young.”
competed at the CrossFit after reading an article about and prove you can be fit at And that is exactly the
games as a 69-year-old. it in Men’s Health magazine, my age.” point.

Athlete: Julian Alcaraz Location: Valley CrossFit, Van Nuys, California
TIP
SCALE
THE
SCALING CAN BE THE DIFFERENCE BETWEEN A SUCCESSFUL

CROSSFIT ENDEAVOR AND A TRAINING FAILURE. MAKE SURE
YOU’RE SCALING WISELY WITH THESE TIPS.
BY C.J. LOGAN | PHOTOGRAPHY BY ROBERT REIFF
F
ew double-edged swords cut as Fit Hyperformance (crossfithyperformance.
deeply in the realm of training as com) in Savannah, Georgia. “So ‘Fran’ Rx is 95
CrossFit’s “Rx” distinction. pounds on thrusters for men, 65 pounds for
Attempting to do a WOD “as pre- women. ‘Elizabeth’ is 135-pound cleans for
scribed” can foster numerous high- guys, 95 for girls, and so on. It was all about
ly desirable physical adaptations — namely, an being able to go Rx. Well, we’ve learned over
increase in speed, power, strength and total the years that chasing Rx isn’t necessarily the
work output in a given time domain ... that is, best thing to do.”
assuming the athlete doing the Rx version of The answer, of course, is scaling. Not to get
the workout is highly trained and capable of overly grandiose with the concept, but scaling
handling the weights listed on the board in the is the great equalizer, the one thing that makes
allotted time, all while using good form. This is CrossFit accessible to everyone. It’s the reason
where the slope gets slippery; in many cases, an average 55-year-old non-athlete can do the
the individual shooting for Rx is not capable of same workout, side by side, with a professional
completing the WOD as it was intended — at soccer player or elite Games competitor. More
the correct pace, with proper movement pat- than that, scaling is the key to CrossFit success.
terns and ranges of motion. When this hap- When implemented correctly, it helps ensure
pens, you get the other side of the sword: fit- that the program you’re following will deliver
ness goals not attained, injury, overtraining, its intended results.
perhaps all of the above. So should you scale? The answer is yes — ev-
“When I first started doing CrossFit several eryone should. Scale down regularly, and even
years ago, there was this notion of going Rx, scale up on occasion. Just make sure you know
and that was always the big draw,” says Drew what, when and how to scale by heeding the
McKenzie, owner and head coach at Cross- following advice.
NOVEMBER 2014 THE BOX 41

SAMPLE
WOD NO. 1*
Four rounds for time of:
50 squats
40 back extensions
30 push-ups
SCALING SUGGESTIONS
Four rounds can be reduced
to three, two or one.
Decrease push-up range of
motion by touching down
to an AbMat instead of the
BACK EXTENSIONS floor or do push-ups on your
knees.
Rep counts for each exercise
can be cut by 10 or more.
Supermans can be substi-
tuted for back extensions.
*All sample workouts are from
CrossFit.com.
SQUATS PUSH-UPS
that you’re unable to do will obvi- mean you’re able to do 60 in less than
WHAT TO SCALE ously need to be scaled. For example, 10 minutes. If you can’t, you’ll need to
Virtually any element in a given WOD if a WOD calls for handstand push- scale to band-assisted pull-ups, ring
can be scaled to make it doable and ups but you can’t even do one, you’ll rows or jumping pull-ups.
effective for athletes of all ages and simply do an easier version of the
fitness levels. Here’s a quick rundown movement. But other times, the deci- Load The premise here is simple: Go
of the different training variables that sion isn’t so cut and dried. Consider a lighter than the WOD prescribes on
can be tweaked. workout that involves doing 60 pull- one or more exercises. For example,
ups in a short amount of time. Just a 225-pound deadlift becomes 135
Movements Any exercise in a workout because you can do pull-ups doesn’t pounds or a 95-pound thruster drops

SUMO DEADLIFT HIGH-PULLS
SAMPLE
WOD NO. 2
Complete AMRAP in
20 minutes of:
5 thrusters (95 pounds)
7 hang power cleans
(95 pounds)
10 sumo deadlift high-pulls
(95 pounds)
SCALING SUGGESTIONS
Workout time can be cut
from 20 minutes to 18, 15 or
less.
Drop load for each exercise
according to your strength
level (75 pounds, 45 pounds
or less).
In lieu of a barbell, use
dumbbells for thrusters, a
medicine ball for hang pow-
er cleans and a kettlebell
for sumo deadlift high-pulls.
Just make sure the equip-
ment is all in the same area
to minimize downtime be-
tween exercises.
to 65 pounds. You’ve probably heard

the saying “Check your ego at the
door”; deciding how much weight to
put on the bar for a WOD is where this
applies.
“We’ve all done this when we go
out to eat — our eyes are bigger than
our stomachs,” McKenzie says. “Well,
our brains sometimes think our mus-
cles are stronger than they are and
that our will is stronger than it is.
To me, going heavy is something you
THRUSTERS have to earn.” HANG POWER CLEANS

COACHES’ CLINIC
Before figuring out how to
scale, first decide whether you
need to scale at all. If you’re
training at a relatively serious
(hardcore) box where lots of
competitive CrossFitters train,
there’s a good chance the
WOD on the whiteboard will be
too challenging for the aver-
age person. In this case, you’ll
likely have to scale. Ditto for
the typical guy or girl pulling
WODs from CrossFit.com.
However, many boxes these
days, recognizing that most
of their members aren’t fire-
breathing CrossFit competi-
tors, design their WODs with
a more recreational athlete in
mind. In this case, you may not
have to scale as many work-
outs, if any. Some coaches,
like Drew McKenzie, actually
dictate how much each athlete
will scale rather than leave it
up to the individual.
“For our all-levels classes, I’ll
write the program so that our
average athlete should be able
to do it,” he says. “And then
I’ll list max weights for each
individual — the maximum
weights you’re allowed to use.
So athletes aren’t allowed to
scale themselves; that’s done
through the coaches.”
Another great example of
coach-directed scaling is Con-
viction Training Facility (cross
fithiltonhead.com) in South
Carolina. For every WOD, owner
and head coach Craig Hysell
offers four scaling options
in addition to the prescribed
workout: Levels III, II and I
(most to least difficult), plus an
“Advanced” substitution that
scales the workout up slightly.
ROWING
Reps Intensity is a given in most WODs; easy, so be it. You can bump the reps “five rounds for time” can easily be
it’s recommended on a relative level back up next time. changed to three or four rounds for
for all CrossFitters. But intensity needs “I tell everyone I meet who’s new the intermediate CrossFitter or one
to be controlled to keep athletes from to CrossFit: I want you to leave here or two rounds for the beginner. “I had
overtraining and hurting themselves. thinking, ‘I could’ve done more,’ not a 10-round workout yesterday of back
That’s why volume (how much total ‘Wow, I did too much,’” says Miki Car- squats and burpee box jumps, but be-
work is completed in a workout) is as ey, owner and head trainer at Gardens ginners did only five rounds,” McKen-
critical a variable to scale as any. One CrossFit (gardenscrossfit.com) in zie says. “You don’t want people wait-
way to achieve this is by doing fewer Palm Beach Gardens, Florida. “That’s ing 20 minutes for you to finish your
reps than a workout calls for — 15- extremely important when scaling as 10th round when it should have been
12-9 instead of 21-15-9, for example, a new CrossFitter.” a five-round workout for you.”
or 60 wall balls rather than 100. And
don’t worry about slashing too many Rounds This is another way to scale Time Again, volume. Total reps per-
reps. If the workout ends up being too volume. A WOD that prescribes ϐ

BURPEES
DOUBLE-UNDERS
SAMPLE
WOD NO. 3
“The Ghost”
Six rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
SCALING SUGGESTIONS
Drop six rounds to four or
three rounds.
Decrease work intervals to
45 or 30 seconds each.
Do tuck jumps instead of
double-unders.
Increase rest time to two
minutes.
so too can duration — how long the (two types of workouts that don’t have ϐ
WOD takes to complete. Some athletes ϐ Ȍǡ ȋǤͻȌǡǯϐǤǳ
are simply better conditioned than oth- a “cap” is a common practice among
ers, and at a certain point in a workout, reputable CrossFit coaches to ensure Distance Running and rowing dis-
fatigue sets in and begins to negatively workouts don’t drag on. tances in a WOD are often left un-
impact technique. Depending on the “Say you’re doing ‘Filthy 50,’ [which touched, yet these are often the ex-
WOD, this could come at the 10-, 20- ͳͲϐǡͷͲ ercises to blame for zapping energy
or even six-minute mark. The obvious each, for time],” McKenzie says. “We’ll stores prematurely in a workout.
scaling example for manipulating time cap it at 40 minutes for our all-levels This not only extends the WOD time
involves AMRAP workouts (as many classes. So let’s say you’ve gotten but also can wreck your technique
rounds/reps as possible in X minutes). through 30 wall balls (exercise No. 8) on other exercises. Building up your
A 12-minute AMRAP becomes an eight- when the clock hits 40 minutes. That running and rowing conditioning lev-
minute AMRAP — done. In the context gives you a marker and a data point els is the solution, but until that hap-
of a rounds-for-time WOD or a chipper for the next time you do it. And if next pens, consider cutting an 800-meter

run to 400 meters or drop two min-
utes of rowing to one minute when
SAMPLE either is part of a met-con involving
WOD NO. 4 strength exercises.
Three rounds for time of: WHEN AND
50 medicine-ball cleans
(20 pounds) HOW TO SCALE
800-meter run Knowing what variables are scalable
(movements, load, volume) is the easy
SCALING SUGGESTIONS part. Knowing which ones to tweak —
Use a 15- or 12-pound medi- and when and to what degree — in a
cine ball. given WOD is where it gets tricky. This
Drop reps on cleans from 50 ϐ-
to 30. cision. There’s no hard-and-fast scal-
ing rule that can be applied to all, or
Run 400 meters instead of
800. even most, CrossFit workouts, except
for the fact that you should always ask
yourself this question when approach-
ing a WOD: What is the intended ob-
RUN
jective of the workout?
“When it comes to what variable to
scale,” McKenzie says, “it really de-
pends on (1) the individual and what
his or her skill set is and (2) what the
goal for the workout is. What adapta-
tion are you trying to drive: strength
or conditioning? What stimulus do
you want to train? With a good pro-
gram, that’s all been laid out. Then it’s
just a matter of modifying the work-
out in some way so that the relative
intensity is the same. That’s all scal-
ing does: It makes the relative inten-
sity the same for all athletes.”
Generally speaking, timed WODs
(X rounds for time, 21-15-9 for time,
AMRAPs, chippers, etc.) are designed to
elicit constant movement — to have the
individual go through the workout with
minimal or no rest — as a means of
metabolic conditioning that targets one
or more of the body’s energy systems
(ATP-CP, glycolytic, oxidative/aerobic).
Some of these WODs are intended to
last only a few minutes, others a half-
hour or longer and the rest somewhere
in between (eight minutes, 12 minutes,
20 minutes and so on).
When looking at a workout, have an
idea of how long it should take you. If
it’s an AMRAP or has a time cap, the du-
ration of the workout is predetermined.
If it’s a reps- or rounds-for-time WOD, it
may not be so obvious. If you’re unsure
how long a given workout should last,
ask a coach, who will likely say some-
thing along the lines of, “This workout
should take you no more than around
10 minutes to complete.”
MEDICINE-BALL CLEANS Once you know roughly how long a

SAMPLE
WOD NO. 5
21-15-9 reps for time of:
deadlifts (225 pounds)
pull-ups
SCALING SUGGESTIONS
Decrease reps to 15-12-9.
Lighten the deadlift load to
135 pounds or less.
Do band-assisted pull-ups or
ring rows in place of kipping
pull-ups.
Cap the workout at eight
minutes.
PULL-UPS DEADLIFTS
workout should last, scale any vari- WOD should have literally no rest thus not allowing for adequate rest.
ables necessary to ensure that you time, while taking several breath- ǡ
can sustain activity for that length of ers through the course of a grueling interval should take, asking a coach for
time without having to take any ex- 40-minute chipper is perfectly ap- guidance, if necessary. In many cases,
tended rest periods. (Disclaimer: This propriate, if not necessary. You don’t ͳǣͳ
assumes you’re a relatively healthy, ȋ ǯȌ ϐ work-to-rest ratio — 30 seconds on,
ϐǤ ͳʹǦ 30 seconds off. So if the weight or rep
stop and rest as long as needed or ter- you do Fran, so take that into account count on the exercises makes the reps
minate the workout altogether if any before slashing load or reps too much. last longer than half a minute, scale
concerning discomfort, pain or other back one or both variables.
ǦϐǤȌ ȋ- “Since each WOD is different, there
Determine what aspects of the WOD Ȍǡ isn’t a general way to scale,” Carey
are likely to slow you down. If it’s an two exercises with built-in rest peri- says. “If the WOD calls for time, our
exercise you’re awful at, scale that Ǥǡ members are told to pace themselves,
movement. If you have good technique Ǧ- focus on form, work with light weights
with an exercise but lack strength, outs, making it more geared toward [if any at all], cut reps in half or do
scale load. If neither technique nor strength — but only to an extent. The half the rounds listed. If the WOD is
strength is an issue but conditioning ǡǡ
is (i.e., burpees, double-unders, box part of each minute, then rest for the focus on form and are allowed to in-
ǡȌǡǡ remainder until starting up again at the crease the reps, within reason, to get
total rounds and/or distance. top of the next minute. When not scaled a feel for the movement and increase
Not all timed workouts are created properly, the work portion will take up movement-pattern memory, since the
ǡ Ǥ Ǧ Ǧ ȋ Ȍ ǡ time is managed.” T

F
or many CrossFitters, train-
ing is the easy part. You show
up at the gym, get your WOD
on and then hit the shower.
The truly hard part of the
health-and-performance
equation is nutrition. How many calor-
ies? High-carb or low-carb … or Paleo?
What protein is best? And should you
fear saturated fat more than “Fran”? It’s
enough to have you throwing in the tow-
el and sinking your teeth into combo #3
(and its large fries and large soda) out of
sheer frustration.
To eat like a champion, you need to
understand the most fundamental
aspects of nutrition, something that
seems to have fallen by the wayside
in an age of pick-and-choose dietary
lifestyles. So we’re going back to the
basics, outlining the building blocks of
sound nutrition so that you can create
your own nutrition plan, one that suits
your particular goals and helps you
perform your best. We promise it won’t
be as bad as doing burpees.
CALORIES Very simply, cal-

ories are a meas-
urement of the energy consumed from
adjust this calorie intake depending
how you respond,” he cautions. Gaining
too much lab? Try trimming some cal-
as well as protein, carbohydrate and
fat intake. And becuase you’re already
spending the time to keep a food diary,
foods and drinks. They’re also a meas- ories from your meals. Having trouble you might as well make it as accurate
ure of the energy burned by getting out putting on lean body mass or keeping as possible and weigh your foods so
of bed and breathing and, yes, WODing energy levels up in the face of intense you know not only exactly what you’re
like crazy. training? Try adding a few more cal- eating but also how much. You might be
The number of daily calories you ories in the form of high-quality foods. surprised how dif icult it is to eyeball
need to consume is a balancing act. “It’s important to tweak your calorie portions and how those small snacks
Take in too few calories and your body intake until you ind the ideal number you would otherwise forget about can
will struggle to achieve its full potential that works for you,” White says. add up.
when it comes to the power, speed and Of course, to know how many calor-
endurance you need to call on when in ies you are taking in on any giv-
the box. Heavy training paired with in- en day, you have to tally them
adequate calorie intake also can impair up. Studies suggest that
the immune system, setting you up for food diaries help people For men and
poor recovery and illnesses like colds become more aware of
and the lu. On the lip side, if you regu- their overall eating women looking to increase
larly take in calories beyond what your patterns and that
body needs to support training and many of us under-
strength, lean body mass and
normal bodily functions, you could see
those tight abs turn into belly lab.
estimate how many
calories we are
overall athletic performance, a good
For men and women looking to in- actually consum- starting point is to shoot for 2,500 TO
crease strength, lean body mass and ing. So while it may
overall athletic performance, Jim seem like a drag, 3,000 CALORIES AND
White, RD, owner of Jim White Fitness we advise keeping
& Nutrition Studios (jimwhite it.com) a detailed food log
1,700 TO 1,900,
in Virginia Beach, Virginia, says a good
starting point is to shoot for 2,500 to
for a week and then
using one of the many
respectively.”
3,000 calories and 1,700 to 1,900, re- apps or online food track-
spectively. “But remember, everyone’s ers (like CalorieCount.com)
body is different, so you may need to to determine your daily calorie

white lour euphemisms such as “wheat
lour” in their ingredient lists. It is pos-
Eat the sible to consume packaged items like
breads, pasta and crackers as part of a
healthy diet. All you have to do when se-
right kinds of lecting these kinds of carbs is ignore the
sales pitch on the front of the package
carbohydrates and make sure the irst ingredient listed
is a whole grain like whole-wheat lour
and THEY’LL or whole-rye lour.
Even more insidious are the many
KEEP YOUR BODY guises of added sugars — like high-
fructose corn syrup, evaporated cane
PERFORMING juice and dextrose — that are being
pumped into everything from ketchup
to whole-wheat bread. By providing
MORE LIKE A no nutrient value and quickly raising
blood sugar numbers, added sweeten-
SPORTS CAR than ers have been linked to everything from
diabetes to heart failure to obesity. A
a station wagon.” recent study in JAMA Internal Medicine
found that people who got about 20
percent of their calories from added
sugars were 38 percent more likely to
die from heart disease than those who
got less than 10 percent of calories
from sweeteners. But remember, these
CARBOHYDRATES
In many ways, carbohydrates are the
and is essential for bowel health. A num-
ber of studies suggest that people who
consume higher amounts of dietary
statistics are about added sugars. Sci-
ence has yet to associate the naturally
occurring sugars in fruits and veget-
Dr. Jekyll and Mr. Hyde of the nutrition iber are more likely to be lean. “That’s ables with any health concerns.
world. Eat the right kinds and they’ll because iber helps slow down diges-
keep your body performing more like tion, which functions to promote satiety HOW MUCH: A single gram of carbo-
a sports car than a station wagon. and prevent appetite-increasing drastic hydrates provides 4 calories. White
But steer off the straight and narrow, swings in blood sugar levels,” White says. suggests that individuals involved in
driving into arti icial sweeteners and strength and power training aim to get
fast-digesting sources, and you’ll soon WHERE TO GET THEM: When it comes to 40 to 50 percent of their overall cal-
experience carbs’ dark side. your carbohydrate intake, think whole, ories from carbohydrates. “If you are
unprocessed foods. “These include whole more endurance driven, shoot for 50
WHY YOU NEED THEM: As anyone who fruits, vegetables, potatoes, beans, lentils to 60 percent of calories,” White says.
has drastically cut down on their intake and whole grains like quinoa, brown rice, A quick math lesson: If your daily cal-
can attest, carbohydrates are an essen- spelt and oats,” White says. The best part orie intake is 2,500 and you want 50
tial fuel for working muscles. That’s be- about foods like these is that they’re also percent of those calories to come from
cause unlike protein and fat, carbs are chock-full of essential vitamins, minerals carbs, your goal would be 313 grams of
quickly and ef iciently converted into and antioxidants. daily carbohydrates (2,500 ÷ 2 = 1,250;
the energy that hard-charging muscles Dried fruits without added sweeten- 1,250 ÷ 4 calories per gram = 313).
need. So when intensities in the box ers are also a good energy source, but Some people ind carb cycling, in which
start picking up, it’s the carbs that are the natural sugars in them are more carbohydrate intake is increased on
stored in your muscles and liver as well concentrated than in their fresh coun- days during which high-intensity train-
as some of the sugars loating around terparts, so moderation is prudent. ing takes place and is pared down on
in your blood that make those last few We don’t have to tell you that a tid- rest days, works to improve physique
reps possible. al wave of less-than-healthy carbo- and energy levels.
And it’s not just your muscles that re- hydrates have in iltrated most American Meanwhile, in addition to carb intake,
quire carbs to perform optimally. When diets. When food manufacturers strip you should also be keeping an eye on the
you consume a sweet potato or bowl of grains of their bran and germ (i.e., their amount of iber you get. The Institute of
oatmeal, their carbohydrates are broken nutritional soul), what is left is basically Medicine, a governing body that sets
down during digestion into the simple a pile of nutrient- and iber-void starchy nutrient requirements, suggests women
sugars that are the primary fuel for your carbs that, when consumed liberally, can aim for 25 grams of iber daily, while
brain. So brain fog is a common outcome contribute to fat gain and overall poor men should shoot for 38 grams. These
when blood sugar levels fall too low. health. You’ll ind these compromised are fairly lofty quotas, and you’ll only
Fiber, an indigestible form of carbo- carbs in all sorts of breads, crackers, nail them if you nosh primarily on car-
hydrates, removes waste from the body pastas and baked goods, often with bohydrates from whole-food sources.

DIETARY PROTEIN IS ESSENTIAL FOR
REBUILDING MUSCLE that is broken down during
arduous workouts. Without enough protein, lean
body mass growth (a key to better power and
speed) and recovery from exercise will falter.”
PROTEIN Everyone talks a

lot about carbs, but
protein should not be taken lightly for
WHERE TO GET IT: To get more bang for
your buck, White recommends hunt-
ing down proteins with a higher so-
nuts, less-processed soy products like
edamame and tempeh, and certain
“pseudo grains,” including quinoa and
anyone aspiring to greater athletic called “biological value.” When a pro- amaranth, that contain a complete set
achievement. tein contains essential amino acids of essential amino acids.
(those aminos that cannot be made by White also likes the idea of making
WHY YOU NEED IT: The protein found in the body and therefore must be ob- preworkout and postworkout shakes
your scrambled eggs and grilled rib-eye tained from the diet) in a proportion with a blend of protein powders, in-
is made up of strings of amino acids. similar to that required by the body cluding whey, a dairy-derived protein
It’s these amino acids that work to for growth and repair, it’s considered that can quickly lood your body with
build new cells and ix damaged ones in to have a high biological value. When muscle-mending amino acids. “Whey
your body. Among these cells are those one or more essential amino acids are is particularly rich in leucine, an amino
present in your muscles, which is why scarce, however, the protein is said to acid that is very good at turning on the
dietary protein is essential for rebuild- have a lower biological value. In short, machinery that maximizes muscle cell
ing muscle that is broken down during animal protein sources are of high bio- repair and growth,” White says.
arduous workouts. Without enough logical value, but most vegetal protein
protein, lean body mass growth (a key sources are not. “Eggs have the highest HOW MUCH: As with carbohydrates, a
to better power and speed) and recov- biological value of any food-based single gram of protein contains 4 cal-
ery from exercise will falter. “Dietary protein,” White says. Indeed, a study ories. White recommends that people
protein is also essential for supporting in Nutrition Journal found that this who focus their workouts on strength
a healthy immune system to help keep gold-standard protein can contribute to and muscle building should shoot for
illnesses at bay,” White says. improved muscle power and strength. 1 gram of protein for each pound of
Beyond protein’s muscle-friendly Red meat, ish, poultry, lamb and dairy bodyweight. That means a 160-pound
role, a number of studies have shown products like yogurt, milk and cottage man needs to ill his belly with at least
that higher-protein diets can aid in zap- cheese are other edibles with a high 160 grams of protein, or about 25
ping fat. Protein unleashes an attack biological value. The best plant-based percent of total calories if consuming
on body fat in a number of ways. First, protein sources include hemp, legumes, 2,500 calories daily.
protein’s thermic effect of food, which
is the energy cost of (or how many cal-
ories the body expends when) chewing,
digesting, absorbing, transporting and
storing the food you eat, is higher than
that of fat or carbohydrates. In other
160 GRAMS
words, if you eat 100 calories each of
protein, fat and carbs, your body will PROTEIN
burn off more of the calories from
protein, making body-fat storage less
likely. Protein also has a high satiety
factor (meaning it makes you feel fuller
longer) because it impacts hormones
that regulate hunger, which is why re-
search shows that higher protein in-
takes can dampen appetite. Interested in building strength and muscle? Aim to eat 1 gram of protein per pound of bodyweight.

FAT While fat has long been de-
monized as a dietary thug
that brings about coronary woes and
It may sound counterintuitive, but in-
cluding healthy amounts of fat in your
diet can help you shed, well, fat. A re-
been linked to a wide range of health
bene its, including improved heart,
joint, brain, immune and eye health.
provides an express ticket to pudgeville, cent Journal of the American Medical As- What’s more, scientists at Saint Louis
the reality is that without an adequate sociation study found that individuals University have found that diets rich
amount of it in your diet, you have a fat following a low-fat diet experienced a in these fats can tame muscle soreness
chance of getting the most out of your decrease in resting energy expenditure following a sufferfest and help lip the
nonstop, no-holds-barred workouts (i.e., the number of calories you burn switch on muscle protein synthesis.
and achieving optimal health. The key while at rest), which could make fat While most people don’t consume
is sourcing out the right kinds of fats. loss more dif icult. So it seems that di- nearly enough omega-3s, another type
etary fat plays a role in regulating meta- of polyunsaturated fat called omega-6
WHY YOU NEED IT: While carbohydrates bolism. And when it comes to mealtime, has become ubiquitous in the Standard
are the main source of fuel for high-in- fat adds lavor and makes meals more American Diet. “When consumed ex-
tensity training sessions, the body turns satiating to help put the brakes on post- cessively at the expense of omega-3 fats,
to fat as an important energy source meal raids on the cookie jar. omega-6s can encourage in lammation
during more moderate endurance ex- in the body, which sets the stage for dis-
ercise, such as a long run or bike ride WHERE TO GET IT: All fats are not cre- ease progression and poor exercise re-
as well as most daily activities ranging ated equal. The best ones work to keep covery,” Scritch ield says. Omega-6 fats
from chopping carrots for dinner to tak- your heart beating strong and bolster have in iltrated our diets mostly through
ing a shower. itness gains, while too much of the cheap vegetable oils, such as soybean
It’s true that too much fat (called wrong ones can torpedo your health and corn, that are used in packaged pro-
adipose tissue) around your midriff pursuits. Here’s a breakdown. cessed foods and restaurant meals. A
won’t do your performance or health diet based on homemade whole foods
any favors, but Rebecca Scritch ield, MA, Monounsaturated Fat and foods rich in omega-3s should keep
RD, a sports dietician in Washington, Named for its single double bond in the your omega-6 intake in check.
D.C., explains that stored fat also sur- fatty-acid chain, monounsaturated fat
rounds major organs and bones and acts is considered to be a particularly heart- Top omega-3 sources:)DWW\ÀVKOLNHZLOG
like a thermal insulator against the cold healthy fat. “Monounsaturated fat of- VDOPRQVDEOHÀVKDQGVDUGLQHVJUDVVIHG
and a protective cushion in the event of fers protection against heart disease by EHHI DQG GDLU\ JRDW PLON RPHJD HJJV
sudden impacts like a missed box jump. lowering harmful LDL cholesterol while ZDOQXWVÁD[FKLDVHHGVKHPSVHHGV
“Dietary fat is also required for making raising bene icial HDL cholesterol num-
hormones like testosterone and estro- bers,” Scritch ield says. Research also Saturated Fat
gen as well as for facilitating the proper shows that a main mono fat called oleic While you don’t want to go overboard
absorption of the so-called “fat-soluble” acid can impact gene regulation in a way on this fat, emerging research is show-
vitamins A, D, E and ,” she adds. You that promotes fat-burning metabolism. ing that saturated fat has been wrongly
also need some dietary fat to absorb the vili ied as the ultimate health pariah.
many disease-thwarting antioxidants Top sources: Nuts, nut butters, seeds, Case in point: A large review of studies
present in brightly colored vegetables avocado and various culinary oils such published in the Annals of Internal Medi-
and fruits like beta carotene, lycopene as olive, canola, avocado and almond cine determined that the link between
and lutein. So if your diet is based on fat saturated fat and heart disease has
phobia, you could be hindering the ab- Polyunsaturated Fat largely been overblown. Further, a study
sorption of these essential compounds By far the powerhouse fats in this cat- in The American Journal of Clinical Nu-
and impairing bodily function. egory are the omega-3s, which have trition determined that individuals who
replaced saturated fats in their diet with
high-glycemic carbs like white bread
and sugary drinks experienced an in-
creased risk of suffering a heart attack
during a 12-year study period.
Some dietary saturated fat is essential
for the production of hormones, includ-
ing testosterone, which is the primary
anabolic hormone in men. Lauric acid,
the saturated fatty acid in the Paleo fa-
vorite coconut, appears to have strong
anti-bacterial properties and, because of
its unique structure, is also more likely
to be burned for fuel than stored as lab.
Top sources:*UDVVIHGPHDWVLQFOXGLQJ
JDPHPHDWVGDLU\VXFKDV\RJXUWEXW
WHUDQGPLONYLUJLQFRFRQXWRLOUHGSDOP
RLOGDUNFKRFRODWH

Trans Fat
This killer fat is proof that man can’t 10-15%
reign supreme over nature. Trans fat “Fat should not Monounsaturated
was created as a replacement for sat-
urated fat to enhance the lavor, tex-
total more than 25 Fat
ture and shelf life of certain processed TO 35 PERCENT OF THE
foods like margarine, shortening and
baked goods. Research is now clear CALORIES you eat in a
that unlike naturally occurring satur- given day.”
ated fat, regular intakes of just small
amounts of trans fat can spike the risk
for diseases, including diabetes and 10%
heart disease. What’s more, research-
ers in Denmark found that people with
Polyunsaturated
higher levels of trans fat in their bod-
Fat
ies were more likely to be overweight.
Mercifully, thanks to regulation by the
Food and Drug Administration and 5-10%
laws that vary from state to state, the Saturated Fat
amount of trans fat found in packaged Trans Fat
foods and restaurant fare has been
steadily dropping in recent years. Still,
you should scan ingredient lists on
packaged foods and online restaurant
menus for hydrogenated oil, which is too much could add unwanted pounds. sist of monounsaturated fat, roughly
code for trans fat. “Fat should not total more than 25 to 10 percent polyunsaturated and 5 to
35 percent of the calories you eat in 10 percent from saturated fat. “ eep
HOW MUCH: A single gram of fat a given day,” Scritch ield says. So if in mind, most food sources contain a
provides 9 calories, meaning that it you’re aiming for 2,500 calories a combination of different fats, so eat-
packs more than twice the amount of day, that would be roughly 69 to 97 ing a varied diet will help provide
energy than protein or carbohydrates. grams of fat. About 10 to 15 percent a healthy balance of fat sources,”
So while some fat does a body good, of your total fat intake should con- Scritch ield says. T
A PERFECT DAY OF EATING

2.WKDW·VDELWPLVOHDGLQJ7KHUHLVQRVXFKWKLQJDVD´SHUIHFWGD\RIIRRGµEXWWKLVVDPSOHPHDOSODQFDQEHDURDGPDSWRFUHDWLQJ
\RXURZQZLQQLQJGLHWEDVHGRQWKHSULQFLSOHVDERYH
BREAKFAST
Male
KDUGERLOHGHJJV
FXSRDWPHDOWRSSHG
ZLWK
FXSEOXHEHUULHV
WDEOHVSRRQV
DOPRQGV
508 calories, 23 grams

protein, 58 grams carbs,
23 grams fat
Female
KDUGERLOHGHJJ
öFXSRDWPHDOWRSSHG
ZLWK
FXSEOXHEHUULHV
WDEOHVSRRQDOPRQGV

13 grams fat

MORNING SNACK
Male Female
¾ cup plain 2% Greek yogurt ½ cup plain 2% Greek yogurt
2 tablespoons hemp seeds 1 tablespoon hemp seeds
½ cup sliced strawberries
155 calories, 21 grams protein, 11 grams carbs, 7 grams fat
LUNCH
Male
4 ounces chicken breast
1½ cups cooked quinoa
2 cups steamed broccoli
¼ avocado

17 grams fat
Female
3 ounces chicken breast
1 cup cooked quinoa
2 cups steamed broccoli
¼ avocado

15 grams fat
AFTERNOON SNACK
Male
1 large apple, sliced
1 tablespoon almond butter
Female
1 small apple, sliced
2 teaspoons almond butter
PREWORKOUT SHAKE
Male Female
1 cup milk 1 cup milk
1 medium banana 1 small banana
1 scoop whey protein 1 scoop whey protein
287 calories, 28 grams protein, 40 272 calories, 27 grams protein,

grams carbs, 3 grams fat 36 grams carbs, 3 grams fat

POSTWORKOUT SHAKE
Male
2 scoops whey protein (mixed with water)
Female
1 scoop whey protein (mixed with water)
85 calories, 20 grams protein, 1 gram carbs, 0 grams fat
DINNER
Male
5 ounces wild salmon
1 medium baked sweet potato
salad:
2 cups spinach
1 medium carrot, chopped
1 small red pepper, sliced
2 teaspoons olive oil
splash balsamic vinegar

protein, 39 grams carbs, 27
grams fat
Female
3 ounces wild salmon
1 small baked sweet potato
salad:
2 cups spinach
1 medium carrot, chopped
1 small red pepper, sliced
1 teaspoon olive oil
splash balsamic vinegar

protein, 30 grams carbs, 16
grams fat
TOTALS
Male Female
2,683 calories 1,843 calories
221 grams protein (33 percent of calories) 147 grams protein (32 percent of calories)
275 grams carbs (41 percent of calories) 205 grams carbs (44 percent of calories)
94 grams fat (32 percent of calories) 60 grams fat (29 percent of calories)

PALEO KITCHEN
SWEET ’N’
SAVORY ROASTED
BUTTERNUT SQUASH
This simple, nutrient-dense side dish offers the ultimate comfort food. Whether
you’re looking for Paleo-friendly preworkout carbohydrates or you’re in need of a
veggie option to accompany dinner, this recipe won’t let you down.
BY ELKE S. NELSON, PH.D. ‹› PHOTO BY ROBERT REIFF

Ingredients:
40 ounces (10 cups or about 2.5 pounds)
butternut squash (peeled and chopped
into large chunks)
2 tablespoons grass-fed butter, ghee or
coconut ghee
1 teaspoon Himalayan pink sea salt
1 teaspoon pumpkin pie spice
½ teaspoon cinnamon
Preheat the oven to 450 degrees. Add the

squash to an ovenproof casserole dish
with a lid. Add butter, ghee or coconut
ghee to the squash, either in multiple tiny
slabs or by melting it and pouring it over.
Sprinkle the seasoning on the squash,
cover and place in the oven. Cook for 45
minutes to an hour, depending on desired
consistency. Mix the cooked squash
(carefully if you don’t want to mash it
together) to evenly distribute the juices
before serving. Serves 6.
Nutrition Facts (per serving): 122

calories, 2 grams protein, 22 grams carbs,
ͷϐǡͶ
Food Styling by Sandra Cordero

COMMUNITY SPIRIT
CROSSFIT FACES
Meet the people who are quietly (and not so
quietly) influencing the world of CrossFit.
BY MIKE CARLSON
ALLISON MOYER
ϐϐǡ
ǡ
-
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ǤǯǡǤ
ǡǦ -
ǡ ϐ Ǥ
ǡ
ǡ
Ǥϐ

Ǥ
ǲǤ
ǡǯ
ǡǳǤǲǯ
ǤǤǳ Allison Moyer
ǡ

Ǥ ǡ
Ǥǡǡǯ ǡ ǡ
Ǥ ǡǦǡ
ǡ - Ǥϐ Photo of Allison Moyer by Joanna Floyd of 2j Photography
ǡ ǡǤǲǯ
ǡǤ ǡ
Photo of CrossFit Chalk Courtesy of Ryan Fischer
ͳͺǡ ǡǳǤǲ ǡ

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Ryan Fischer’s CrossFit Chalk
RYAN FISCHER
“I feel like the days of the industrial warehouse gym are It’s no surprise that Fischer attracts a hardcore following.
done. Everything evolves. Gold’s Gym used to be a little piece A former coach at Orange Coast CrossFit, he took fourth at
of crap in Venice Beach, and now it’s massive and really nice. ʹͲͳʹǡʹͲͳ͵ϐʹͲͳͶǡ
CrossFit started really small and now it’s getting bigger,” despite spending his training season building out CrossFit
Ryan Fischer says. “The average member needs to walk in ͳͲϐ
and realize why they’re spending $200 a month.” month. He calls the gym a dream come true, but it was a
Fischer is talking about CrossFit Chalk, the gym he opened dream that very nearly didn’t happen.
last May in Costa Mesa, California. He proudly ticks off the Some will remember Fischer from an infamous video that
ͷǡͷͲͲǦǦ ǣ ϐǦ CrossFit Games director Dave Castro published last year.
monitors instead of whiteboards, kids’ area, massage room, After Fischer lost his temper on a SoCal Regional judge for
electronic sign-in kiosk, clothing store, separate men’s and giving him several “no reps” on his nearly too-close-to-call
women’s locker rooms, custom-made Rogue racks and 315-pound deadlifts, Castro publicly reprimanded Fischer on
Pendlay competition bumpers. Fischer describes his gym as video and then broadcast it over the CrossFit media spectrum.
“Equinox quality.” “It was pretty scary for me. I always wanted to open my
It wasn’t long ago that members of the CrossFit commu- own gym and stay in the CrossFit community,” Fischer says.
nity would rather do a burpee mile than liken their workout “Then that happened, and Dave Castro blew it way out of pro-
space to a commercial gym, but in Fischer’s mind, he’s just portion on all social media. I was like, ‘You ruined my whole
staying ahead of the demand curve. And if CrossFit Chalk is life. I can’t go anywhere now without being called a douche
ǡ ǯǤϐ bag.’ But everyone was like, ‘That was really shitty.’ I wound
was open he had 100 members. Despite the opulence and the up never getting any heat from it. Instead, I think Dave Castro
twice-daily “Sweat” classes — interval-only workouts mar- got all the heat.”
keted to the weight-loss crowd — the gym has attracted a Fischer has moved past the incident and is focused on put-
client base with a high level of skill. “My WODify system tells ting his personal stamp on all parts of his gym and eventually
me that we are about 50-50 men and women and 90 percent the 2015 CrossFit Open. Even Dan Bailey moving to Southern
of them are on the higher end of CrossFit capabilities,” Fisch- California hasn’t dampened his optimism for getting to the
er says. “I feel like that’s my main target: people who want to Games. And why should it? After all, Ryan Fischer is living
get better at CrossFit.” his dream. T

COMMUNITY SPIRIT
LEVELING UP
A NEW MINDSET
As his Level-1 certification test draws near, our writer finds that the mental challenge of transitioning from student
to coach might be what trips him up.
BY JAMES TOLAND
M
aking the conscious switch from being just another Ǥ
ϐ ǡǯǯ
Ǥ ǡǯ
ǯǡϐ- Ǥ
ǡǲ Ǥ
ǡ ǫ Ǥ
ǫ ǡ
ǯǯ ǡ-
ǫǳ ȋȌ
ǯ Ǥ
ǡ

ǯǤ Ǥ
ϐ ǡ ǯ ǡ
and instruction that sometimes make the difference between
Ǥ -
Ǥǯ
Ǥ ͳ͹
ǡǤ ǦǦǫǯ

ǯǤ
ǫ
ǣ Ǥ
Ǥ
ϐǤǡǯ-
Ǥ
ǤT

COMMUNITY SPIRIT BED, BOX AND BEYOND
THE PHYSIOLOGICAL FACTOR

There are obvious correlations between levels of
the male sex hormone testosterone and athletic
performance, at least as far as muscle size and ag-
gression go, and this is true in both men and wom-
en. When it comes to sex, abstinence can gradually
increase testosterone levels — for a while, at least.
At a certain point (six to 12 weeks), avoiding sex
can lower testosterone, sometimes to levels as low
as those in children.
The October 2000 issue of the Clinical Journal
of Sport Medicine included studies that disproved
the idea that sex depletes testosterone levels and
showed that it actually increases them. Three
studies published in 2000 by authors Samantha
McGlone and Ian Schrier provide evidence that sex
the night before a competition does not alter phys-
iological performance with regard to strength, bal-
ance, reaction time and aerobic power.
In fact, it’s been shown that the hormones re-
leased following an orgasm improve sleep, in-
crease pain threshold (especially in women) and
improve overall mood — all things that may assist
in improving training and performance results.
There aren’t many studies available for reference,
so I plan to recruit my husband for some experi-
mentation of our own.
THE PSYCHOLOGICAL FACTOR

The less easily measurable yet still critical force
of psychology also has a role in performance. Al-
though having sex correlates with an overall im-
provement in mental health, it’s not clear what
type of mental state is best for athletic perfor-
mance. And, in fact, it may vary from athlete to ath-
lete, just like some competitors might prefer angry
COPULATION music and exhibit aggressive tendencies before a

performance while others may opt for soothing
BEFORE COMPETITION?
tunes and display a more stoic demeanor. What is
certain is that the mind does possess a little bit of
The fact and fiction pertaining to this age-old question. magic and can certainly push the body to do things
it might not otherwise do. So despite the lack of
BY ABI REILAND
F
hard research and statistics, it’s safe to say that a
or as long as competition has existed (meaning, forever), athletes healthy head can contribute to physical progres-
have tried anything and everything under the sun (and moon) to sion and competitive success.
gain a winning edge. Training regimens, techniques, equipment, What it really comes down to is mindset. If a
nutrition, supplements and more have been subjected to endless pregame lay gives you a mental boost, your perfor-
research in the pursuit of scienti ic knowledge, performance and, of mance may follow suit. However, if you spend sev-
course, marketing. eral hours knocking boots only to have a restless
It’s no surprise that the tireless accumulation of performance data night sans shut-eye, the obvious choice is to rest
extends to one of the oldest and most compelling questions of all: Is it up and avoid any unnecessary energy expenditure.
advantageous to have intercourse before competition? Some athletes Personally, I think sex has as much to do with
swear it gives them a leg up on their opponents. Legendary Formula performance as a lucky bandana or superstitious
1 driver James Hunt notoriously used to have sex just before climb- routine. If your mind tells you it’s bad news, then
ing into the cockpit, perhaps to help calm his intense pre-race jitters. seek out glory with a little built-up sexual frustra-
Others avoid it for fear it might lessen their prowess, even marginally. tion. But if you feel you’ve gotta get some to main-
Muhammad Ali was reputed not to have sex for six weeks before a ight. tain focus and fearlessness, then go on and get it.
There are no easy answers, but it might help to take a look at the two When it comes to competition, CrossFit and coitus,
main factors behind the copulation-competition conundrum. you really can’t go wrong. T
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30-30-30
One barbell, three moves, 90 reps. Can you break four minutes in this fast and furious workout?
By Isaiah Rhodes, NSCA-CPT
Setup: Use one bar. To Rx, men use a 45-pound bar with a Scale: To scale for this workout, set your bar up so that you are still
25-pound plate followed by two 10-pound plates on either side, able to descend in weight as the movement changes. Start with
so as the WOD progresses, you can easily shed the weight. To your heaviest weight and end with your lightest. The weight you
Rx, women use a 45-pound bar with a 10-pound plate on either choose should not be more than 75 percent of your one-rep max.
side, followed by a 5-pound plate, followed by a 10-pound plate.
COACH SAYS
Fried shoulders. Torched legs. Seeking bucket. If you feel like 1. GAME IT: “Go into 3. FINISH IT: “Go
these are the marks of a solid WOD, then you’ll love this workout, this WOD with a game all out on the last
developed by John Harris from CrossFit Murrieta in California. plan,” Harris says. 30 power cleans,”
Here, you’ll start out with a heavy, fundamental strength builder “How are you going to Harris says. “Use the
— the overhead press — for 30 will-sapping reps. From there, break up the sets of lighter weight to your
you’ll lower the weight slightly and knock out 30 front squats — 30? We suggest going advantage. This is
a temporary reprieve for your shoulders, although holding the for sets of 12, 10 and where you can make
UDFNSRVLWLRQZLOOEHPRUHFKDOOHQJLQJ<RXҋOOÀQLVKZLWKSRZHU eight. You’ll always up some time.” T
cleans, a move that requires perfect synergy between your now- be decreasing the
fatigued legs and delts. But take heart — a further reduction in number of reps, which
weight helps you motor through your reps without compromising helps with the mental John Harris is
your form. aspect.” the owner of
CrossFit Murrieta
2. PUSH IT: “Use FURVVÀWPXUULHWD
DEGREE OF DIFFICULTY CLASSIFIER
the push jerk for the com) in Murrieta,
Technical: 6 Firebreather: 4:00 or less
shoulder-to-overhead California. He also
Metabolic: 8 Excellent: 4:01-6:00
movement,” he says. KROGVFHUWLÀFDWLRQV
Volume: 5.5 Good: 6:01-9:00
“It will keep your arms in powerlifting and
Strength: 5 Fair: 9:01 or more
from burning out too Olympic lifting and
OVERALL: 6.13 (out of 10)
soon.” has 10 years of
law-enforcement
experience.

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3 Issue 3

GROUP PUBLISHER Cheryl Angelheart

GROUP ADVERTISING DIRECTOR Donna Diamond

CHAIRMAN & CEO Efrem Zimbalist III

26 THE FISHER QUEEN

56 PALEO KITCHEN: SWEET

FOLLOW US ON: /THEBOXMAG @THEBOX_MAGAZINE

6 THE BOX NOVEMBER 2014 THEBOXMAG.COM

LEARN MORE AT GNC.COM/PUREDGE

Photo Courtesy of CrossFit, Inc.

FUEL FOR day, especially around your work-

the clusters (Cluster 2 in particular) compared

10 THE BOX NOVEMBER 2014 THEBOXMAG.COM

5 Rounds for Time:

THEBOXMAG.COM NOVEMBER 2014 THE BOX 11

12 THE BOX NOVEMBER 2014 THEBOXMAG.COM

SAVE $30 AT MARCPRO.COM

Jason Khalipa gets under the bar

IROORZLQJSRLQWHUVWREUHDNWKLVFRPSOH[ making sure the bar stays in close and is HOERZVXQGHUQHDWKWKHEDUTXLFNO\µ&LUHVL

14 THE BOX NOVEMBER 2014 THEBOXMAG.COM

QUICK & SIMPLE

16 THE BOX NOVEMBER 2014 THEBOXMAG.COM

2 Once your hands

your hands while

THEBOXMAG.COM NOVEMBER 2014 THE BOX 17

Only when athletes are lifting a heavy load. “I

18 THE BOX NOVEMBER 2014 THEBOXMAG.COM

THE POWER OF PRE-MADE MEALS

CROSSFIT SANTA BARBARA

ǤǦ YEARS IN OPERATION: 6

22 THE BOX NOVEMBER 2014 THEBOXMAG.COM

SHOWN: New Balance

24 THE BOX NOVEMBER 2014 THEBOXMAG.COM

THEBOXMAG.COM NOVEMBER 2014 THE BOX 25

THEBOXMAG.COM NOVEMBER 2014 THE BOX 29

30 THE BOX NOVEMBER 2014 THEBOXMAG.COM

BODY CHANGES AS IT AGES, AND THE SMART ATHLETE IS THE ONE

32 THE BOX NOVEMBER 2014 THEBOXMAG.COM

THEBOXMAG.COM NOVEMBER 2014 THE BOX 33

34 THE BOX NOVEMBER 2014 THEBOXMAG.COM

THEBOXMAG.COM NOVEMBER 2014 THE BOX 35

an increase in temperature. At high- the muscles and blood, causing fatigue

36 THE BOX NOVEMBER 2014 THEBOXMAG.COM

THEBOXMAG.COM NOVEMBER 2014 THE BOX 37

38 THE BOX NOVEMBER 2014 THEBOXMAG.COM

SCALING CAN BE THE DIFFERENCE BETWEEN A SUCCESSFUL

NOVEMBER 2014 THE BOX 41

42 THE BOX NOVEMBER 2014 THEBOXMAG.COM

to 65 pounds. You’ve probably heard

THEBOXMAG.COM NOVEMBER 2014 THE BOX 43

44 THE BOX NOVEMBER 2014 THEBOXMAG.COM

THEBOXMAG.COM NOVEMBER 2014 THE BOX 45

46 THE BOX NOVEMBER 2014 THEBOXMAG.COM

THEBOXMAG.COM NOVEMBER 2014 THE BOX 47

CALORIES Very simply, cal-

THEBOXMAG.COM NOVEMBER 2014 THE BOX 49

50 THE BOX NOVEMBER 2014 THEBOXMAG.COM

PROTEIN Everyone talks a

THEBOXMAG.COM NOVEMBER 2014 THE BOX 51

52 THE BOX NOVEMBER 2014 THEBOXMAG.COM

A PERFECT DAY OF EATING

508 calories, 23 grams

336 calories, 14 grams

IROORZLQJSRLQWHUVWREUHDNWKLVFRPSOH[ making sure the bar stays in close and is HOERZVXQGHUQHDWKWKHEDUTXLFNO\µ&LUHVL

ǤǦ YEARS IN OPERATION: 6

ͳͺǡ ǡǳǤǲ ǡ