The Zone Chronicles: Post-Workout Nutrition Part 3

Here are the individual PDF articles published in August 2010, collected together in a single download.

The video and audio articles are not contained in the PDF.

The articles included here are:

Joulwan - CrossFit Lessons Outside the Box
Daigle - Fear and Loathing in L.A.
Joseph - Working out for Two
MacDonald - Truly Special Populations
Lopez - APFT A-OK
Needham - No Excuses
Barnett - Why’d You Miss?
Saliba - An Affiliation Journey—So Far
Ames - Great Intro. Now… Continue Reading

Competing at the upcoming CrossFit/USAW Open in Colorado Springs? You could really use a guy like Mike Burgener in your corner. Luckily, Coach B is here to tell you all about what to expect when you walk through the doors at the Cheyenne Mountain Resort for the first hybrid competition of its kind.

Take notes, CrossFitter.

In this two-part interview with Coach B at his home gym in California, he… Continue Reading

You just cleaned a huge weight—but can you get it overhead? Hall-of-fame Oly coach Bob Takano explains how to correct errors in your jerk.

In the CrossFit community (and in the weightlifting nation at large), most of the effort is being put into learning proper technique in the pull—and justifiably so. Correct pulling technique is absolutely necessary for the performance of the snatch and clean.

Within an Oly Cert, we focus… Continue Reading

Behind every good athlete is a long list of supporters and coaches who’ve helped along the way. Ask anyone who has ever stood atop a podium if he or she got there alone, and you’ll find the answer is likely, “No.”

CrossFit Games athletes are no different.

At this year’s event, Again Faster turned the lens on the men and women behind those competing for the title of World’s Fittest to get their take on the event and what it’s like watching the athlete… Continue Reading

After the 2010 CrossFit Games, Mikko Salo took a day off—but only one.

Shortly afterward, the 2009 champion stopped by to train at CrossFit Santa Cruz with Hollis Molloy. In between power cleans, Salo talks a little about his vices (he has none), his dog, his CrossFit certifications, and his thoughts while he struggled with the rope climb in the final event at the Home Depot Center.

Finally, Salo the athlete talks about… Continue Reading

Kettlebells aren’t just for swinging and snatching anymore. They’re for raising money, too.

When Mike Krivka of CrossFit Koncepts went looking for some way to raise money for the troops, it was obvious that a workshop could easily be set up as a fundraiser given his background with kettlebells and his love for CrossFit.

Jordan Gravatt offers a closer look at Krivka’s unique fundraising effort.

4min 51sec

Additional reading: Kettlebell Basics: Drills for… Continue Reading

In 2008-09, Sage Hopkins and Chris Michelmore led the San Jose State women’s swimming team to arguably the greatest season in Spartan history. Both happen to be avid CrossFitters and have implemented the CrossFit protocol throughout the swimming program—but getting there wasn’t easy.

“Your ass is on the line,” Hopkins was told when trying to implement CrossFit into the swimming program.

While correlation doesn’t imply cause, both coaches are sure that the… Continue Reading

Following up after a free intro session is critical to building a relationship with potential clients. Monique Ames explains how to do it.

During a great intro, you have shown the prospective member exactly what you’ve got and also where they stand in the grand scheme of CrossFit in your gym. Whether they join or not, there are things you should do to continue building the relationship you just… Continue Reading

Oh the burn!

At some point during Karen, your quads start to tingle with a certain familiar sensation that can only be described as “burning.” As you work your way toward your 150th toss of the Dynamax ball, the feeling gets worse and worse until you heave the final ball to the wall.

We all feel lactic acid building up during a workout. Or do we?

It turns out the burning sensation actually comes from the accumulation of potassium… Continue Reading

After the 2010 CrossFit Games, Mikko Salo took a day off—but only one.

The 2009 champion finished fifth on Sunday at the Home Depot Center, and by Tuesday he was back in the gym for two workouts. The Finn just isn’t satisfied with his performance and has dedicated himself to getting back to the top of the podium in 2011. That climb has already started.

At CrossFit Santa Cruz for a few workouts shortly after the… Continue Reading

Chris Saliba affiliated in March of 2009. Just over a year later he looks back on lessons learned and challenges overcome.

“Hi Chris: On behalf of CrossFit, we would like to offer our congratulations and to let you know that we would be honored to have you join the CrossFit family of affiliates.”

It was these few words read on March 25, 2009, that started the ball rolling, and as I sit here… Continue Reading

Chris Spealler is an HQ trainer, affiliate owner and CrossFit legend. After competing in all four CrossFit Games, Speal finally jumped on the podium with a third-place finish in 2010. At the awards ceremony, the dynamic athlete from Utah was given the Spirit of the Games Award for embodying the true character of CrossFit.

Back in his gym, CrossFit Park City, Speal reflects on this year’s event, including the final workouts of the… Continue Reading

Maybe you weren’t strong enough to make the lift, or maybe something else went wrong. Jeff Barnett offers a non-exhaustive list of reasons why the iron didn’t move.

A missed lift is a wonderful opportunity. It’s an opportunity to test your limits, to build character through willingness to fail, and to examine what went wrong.

Many proficient coaches have said that you should plan your lifts carefully such that you never miss. Perhaps… Continue Reading

Even if you finish in the top 10 at the CrossFit Games, you still have to earn a Level 1 certification—it just isn’t as hard to learn the movements when you’re one of the world’s top CrossFitters.

After an outstanding performance at the 2010 Games, always-smiling Camille Leblanc-Bazinet was invited to a Level 1 Cert at CrossFit Watertown, where Again Faster caught up the athlete from Richelieu, Quebec.

In between front squats, med-ball… Continue Reading

Kelly Starrett has a real knack for taking important principles of CrossFit like midline stability and putting them into real-world anecdotal scenarios for groups of trainees. This time around at CrossFit Santa Cruz, Starrett is doing just that: explaining midline stability by turning your body into a series of levers.

His main point is that many athletes get into the start position for a rep and then try to stabilize their… Continue Reading

Chuck Carswell has a keen eye for human movement. He’s an outgoing, popular member of the certification staff and was an obvious choice as a judge for the CrossFit Games back in 2009. With the stakes raised in 2010, those calling the reps at the event were of upmost importance once again, and once again Carswell answered the bell.

The crew at Again Faster decided to mic up the affable… Continue Reading

Olympic lifters and CrossFitters around the world would gladly do 10 rounds of Fight Gone Bad for an opportunity to work one-on-one with Olympic lifting coach Mike Burgener. At a recent certification, Nadia Shatila and Dave Lipson had such an opportunity.

As an HQ trainer, Shatila regularly teaches new CrossFitters the snatch but doesn’t always get the opportunity to work on her own lift. Lipson (215 lb., 6’0”) can… Continue Reading

George Peeko is a special athlete, but he’ll tell you he’s just another CrossFitter who gives his all in every workout.

George Peeko is a CrossFitter.

His times and stats are impressive. He is 5’5” and weighs 154 lb. He can squat 345, press 155, bench 275 and deadlift 355. His times with some of the benchmarks are as follows:

Fran: 4:14
Grace: 3:29
Linda: 21:01
Angie: 14:03
Lumberjack 20: 24:00.

As notable as these… Continue Reading

Chris Spealler is an HQ trainer, affiliate owner and CrossFit legend. After competing in all four CrossFit Games, Speal finally jumped on the podium with a third-place finish in 2010. At the awards ceremony, the dynamic athlete from Utah was given the Spirit of the Games Award for embodying the true character of CrossFit.

Back in his gym, CrossFit Park City, Speal offers his take on the progression of the CrossFit… Continue Reading

Why do we run? And more importantly, how should we run?

The legions of marketing mavens hawking running shoes will tell you a heel strike is safe with their shoes on, but some scientists happen to vehemently disagree. The controversy over this subject can be as heated as the ideal-diet debate.

Dr. Daniel Lieberman is a professor of human evolutionary biology at Harvard University and an avid runner. His research on human evolution and… Continue Reading