September 2009

There are 37 articles in this month.

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In CFJ and Monthly Collections

September 30, 2009

PDF Article

The individual PDF articles published in September 2009 are collected here in a single download.

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

The articles included here are:

Warkentin - Challenging the Definitions of Fitness
Starr - More Pop at the Top
Hall - Smart Shopping for Your Home Gym
Warkentin - Centers of Excellence: Part 1
Amundson - The Chink in My Armor
Hoff - The Panther Recon Downrange Gym
Kilgore… Continue Reading

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You Be the Trainer #4

By Tony Budding, Justin Bergh, Pat Sherwood, Matt Swift

In Coaching, CrossFit

September 30, 2009

PDF Article

Tony Budding’s newest hypothetical client is a big, strong guy with brutal technique and ROM, especially on body-weight exercises. He ignores all your attempts to improve his movement but one day he sees the light and books a one-on-one session. How do you get him to move better? Compare your opinion with those of Justin Bergh, Pat Sherwood and Matt Swift.

Sammy is 6’4”, 255 lb. and 38 years old. He played… Continue Reading

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Rowing Fast

By Bruce Kocher

In Rowing, Videos

September 29, 2009

Video Article

How do you get the best time for a 200-meter pull on a Concept2 rowing machine?

C2 master instructor Bruce Kocher teaches a group of athletes at CrossFit New England how to get the lowest time for the sprint distance, covering topics such as torso angle, damper settings and the all-important start.

“More is not better,” Kocher says of the oft-misunderstood damper. “Elite rowers row at five and below. Many train at zero… Continue Reading

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In Olympic Lifts, Videos

September 28, 2009

Video Article

The shortest distance between two points is a straight line—which is also often the quickest route to a missed snatch.

In snatching, you don’t want a perfectly vertical bar path but rather a line that curves in toward you slightly.

“The path of the bar is where?” Coach Mike Burgener asks. “It’s back. That’s the key. You don’t want that path to be straight. You don’t want it to go around. You want it to be back.”

With light… Continue Reading

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In Affiliation

September 27, 2009

PDF Article

CrossFit Central is a great success story, with membership over 500 and revenue approaching $100,000 per month. Jeremy Thiel explains how he was able to use passion, commitment and great service to create a profitable business—and a community.

I founded CrossFit Central along with my sister, Carey Kepler, back in 2006. We were the 150th affiliate, and we were starting from scratch—no clients, no box and no… Continue Reading

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Spanish Overhead Squat

By Maggie Dabe

In Exercises, Videos

September 27, 2009

Video Article

Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the overhead squat entirely in Spanish.

The mechanics of the overhead squat are identical to the air squat and front squat. The key difference is that the barbell must be stabilized overhead. For this to be effective, the shoulders must be elevated as much as possible, with… Continue Reading

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In Kettlebells, Videos

September 26, 2009

Video Article

In his own special dialect, CrossFit kettlebell expert Jeff Martone takes athletes at a Kettlebell Cert through a top-down progression as they learn the kettlebell thruster. Working through the press, and front squat/push press, Martone explains core-to-extremity movement is critical to success.

The key to the kettlebell thruster is keeping your elbows tight against your body, allowing the momentum created by explosive hip extension to be transferred… Continue Reading

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In Nutrition, Reference, Videos

September 25, 2009

Video Article

The Zone Diet was developed to treat heart disease and diabetes, but Dr. Barry Sears first tested his program on elite athletes and discovered it had profound effects on performance.

Traditional thinking suggests a simple relationship between calories in and calories out. Dr. Sears suggests a different way to look at things in this presentation held Aug. 8, 2009, in Orange County: in athletic performance, calories aren’t as important as their… Continue Reading

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