CrossFit Radio Episode 165

By Justin Judkins

In Athletes, Competition, Radio

March 30, 2011

Audio Article

On Episode 165 of CrossFit Radio, host Justin Judkins interviewed CrossFit Montgomery owners David and Jennifer Sumner. The third fittest female in the world, Valerie MacKenzie Voboril, also joined Justin on the show. This episode was webcast live at 6 p.m. PDT on Wednesday, March 30, 2011.

4:35 CrossFit Montgomery is hosting the Pound for Pound competition as part of the Garage Games Series, and owners Dave and Jennie Sumner came on the show to talk about the upcoming event. They explained what the series is and why they decided to format the scoring of the competition the way they did. Athletes of all sizes and experience levels will get to compete on a level playing field because their weight will be used in a formula with their results to determine the winner based on a pound-for-pound performance.

25:40 Valerie MacKenzie Voboril came on the show to talk about the changes in her life since the 2010 CrossFit Games last summer. Most notably, she is now six months pregnant and still CrossFitting. She talked about her training and how it’s different now that she’s expecting. Valerie went into detail to describe her diet and how it affects her training, and she described what she eats on a daily and weekly basis. She also offered tips on how workout performance can indicate when dietary changes are needed. Finally, Valerie served up some great nutrition and portion advice that applies to CrossFitters of all levels of experience.

54min 46sec

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1 Comment on “CrossFit Radio Episode 165”


wrote …


I've recently had to go on a few long car rides for work and I used my phone to download your show. Thank you so much for providing yet another medium by which we who do not have access to a crossfit facility can increase our exposure and education. I know refuse to conduct home improvement without you and your guests in the background.

If you don't mind, I'd like to present a scenario and pitch a request to you.

As independent crossfitters, my friend and I have been in a particularly hot debate lately about the role of strength in the definition of fitness. We both embraced the mainsite WODs about a year ago and ever since, he has been a purist devotee. He is lean, quick and as healthy as ever before. I, however, found myself with a quickly fried right shoulder and severe DOMS that would put me in and out of commission for long periods of time.

In response, I determined that I needed to increase my muscular balance and absolute strength capacity through systematic/rountine-based training; He insisted that it's best to stick to the constantly varied approach. Our paths diverged.

That was around 6 months ago. Since, I have developed a strength plan that hybridizes traditional body-building, power-lifting and Crossfit, but allowing for maximal recovery (only 3 days of training a week). Long story short, in about three months I boosted my 1RM deadlift from 335 to 375, my squat from 295 to 330, my front squat from 225 to 260 and my shoulder press from 125 to 145. As a result, all my WOD times are improving dramatically, despite my 10 lbs of weight gain. I recover more quickly and my joints are healthier. And while my friend performs better at bodyweight exercises, I can't deny that I have improved my bodyweight performance more through strength gain than weight loss.

Watching athletes like Mikko Salo, Graham Holmberg, Jason Khalipa and Rich Froning, Jr. dominate, it seems clear to me that strength is a more foundational piece to the puzzle than most crossfitters will usually admit. I wonder if you could put together an episode that addresses the essential question of, "How important is strength training in the development of fitness?"


Mark Schwarz

Lafayette, NJ

ps. I'll keep you posted on my progress with this new plan. Thanks for the great media content driving me on.

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