In CrossFit, Powerlifting, Radio

February 10, 2009

Audio Article

This is the 31st episode of CrossFit Radio, which aired at 6pm PST on February 9th, 2009.

0:00 Intro
1:25 Jeff Martin from CrossFit Brand X
1:05:10 A letter from Michael Sawley about the 15 listeners

Jeff talked about his recent CrossFit Strength Bias article. He also explained his introduction to CrossFit and how Brand X and CrossFit Kids came about. They discussed the importance of CrossFit for kids and how their needs differ from adults.

1hr 8min 48sec

The next show will be Wednesday, February 11th, 2009 at 6pm PST. The interview will be Melissa Byers author of The Best Of CrossFit 1.

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11 Comments on “CrossFit Radio Episode 31 090209”

1

wrote …

Wow. Thanks for the fast turnover to the Journal. I will be listening to this show on the bus going to work this morning!

2

Ian Kellogg wrote …

Anyone else having trouble with the audio cutting in and out?

3

Chris Walls wrote …

Nope, no problem with audio cutting in and out.

Question though about implementing more strength training at my affiliate. I used to have the time in a one hour class to do a lift, 3x5 5x3, whatever... but I only had 2 or 3 people in a class, max. Now that I'm out in a new box I have more people and would not have time to do a lift before the WOD. How would you go about programming more strength days when you have members coming in 5 days a week, 3 days, 2 days, 1 day... How do you make sure that all your members get a good blend of strength and metcon? Maybe I missed it in the article/interview but it is something that keeps me puzzled.

4

wrote …

Great interview, Coach! As usual, you remind us all why we do what we do.

5

Jeff, Ha! Thanks for the shout out. Great interview.

Chris, our classes typically run 10-15 folks per and we have no issues running strength before metcon. Break them into groups of similar strength/movements, get them to take turns so you can watch every set, and just make sure you keep a tight reign on the situation. Works really well.

6

Chris Walls wrote …

Hey Anthony, I know you guys do that and was going to contact you to ask just exactly how you make it all fit in... heh. I guess we just can't take as much rest in between sets as we want. So pretty much as soon as the rotation gets back to you, you go? And just hammer through it? Makes sense I suppose, just suck it up and giv'r.

7

wrote …

Great job Jeff.

If I get a vote on this, more from Jeff please. Given how much he hates being in the public eye I'll probably pay for that request at some stage, but it's for the greater good and a lot cheaper than a plane ticket to Ramona.

8

wrote …

Nice job Jeff! What controversy?

9

Chris, in the early sets there doesn't need to be much rest at all. Here's an example:


45x10 (wait 1 minute - or until other group members have finished)
135x1 (wait 1 minute, etc)
225x1 (wait 1 minute, etc)
315x1 (wait 2 minutes, etc)
405x1 (wait 3 minutes, etc)
455x1 (wait 4 minutes, etc)
495x1

Account for time to change weight, get set/pull ... and 15-20 minutes max.

10

Chris Walls wrote …

Thanks Tony.

11

wrote …

Hey just wondering if there was any way we could get a video of some flipping-burpee's

Thanks Tony!

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