Lindsey Smith, Carey Kepler and Dave Tate appeared on episode 79 of CrossFit Radio, webcast live at 6:00 p.m. PDT on Wednesday, August 7, 2009.

01:15 Lindsey Smith, who placed fifth at the 2009 CrossFit Games, responded to critics who question the claim that the winner of the CrossFit Games should be called "the fittest person on earth." Lindsey thinks the claim is justified and cited her experience as a three sport… Continue Reading

This is the 15th episode of CrossFit Radio Weekend, which aired at 6:00 p.m. PDT on Saturday, May 30th, 2009.


03:46 Tony Budding discusses the CrossFit Games: where they’ve been and where they’re going. Among the topics covered were the video submissions for The Last Chance Qualifiers and the growing international interest in the Games. As the Qualifiers drew to a close, Tony talked about highlights, lowlights and lessons learned. He also… Continue Reading

Pat Sherwood is one of CrossFit HQ’s top trainers. He is on the road most weekends at the various CrossFit Level 1 and Level 2 certification seminars. He is also a great athlete who is cranking out some very impressive athletic performances. Proper nutrition is essential for optimizing performance. But how can that happen with so much time on the road?

This video is the sixth in a series in… Continue Reading

At 3:45 p.m. on Friday, January 2, 2009, Greg Amundson left CrossFit Camp Pendleton running a 12min mile pace. He was attempting to run 100 miles in 24 hours. To make matters more interesting, his training was just the CrossFit main site workouts, and his diet was pure Zone before, during, and after the run.

Now CrossFit never claims that the main site workouts are designed to prepare you to… Continue Reading

This is the 54th episode of CrossFit Radio, which aired at 6pm PDT on April 8th, 2009.

0:00 Intro
3:15 Searching for Sherwood
4:15 Pat Sherwood
17:30 Crash course in the Zone
38:15 Pat’s Favorite WOD
51:45 Pat’s pick for the 2009 CrossFit Games
57:00 Fat report cards for students

Pat Sherwood is the author of the The Zone Chronicles, and one of HQ’s top trainers. Pat broke down the Zone diet with a… Continue Reading

Pat Sherwood is one of CrossFit HQ’s top trainers. He is on the road most weekends at the various CrossFit Level 1 and Level 2 certification seminars. He is also a great athlete who is cranking out some very impressive athletic performances. Proper nutrition is essential for optimizing performance. But how can that happen with so much time on the road?

This video is the fifth in… Continue Reading

The Zone diet is an excellent tool for dialing in your nutrition. It has a very reasonable system for balancing macro nutrients (protein, carbohydrates and fat), and thus your hormonal response to food. But even a good system can go bad when taken too far. Melissa Byers writes about the Zone Gone Bad.

Kelly has always been a very healthy eater, with a strong self-image. She has never been one to starve… Continue Reading

Pat Sherwood is one of CrossFit HQ’s top trainers. He is on the road most weekends at the various CrossFit Level 1 and Level 2 certification seminars. He is also a great athlete who is cranking out some very impressive WOD performances. Proper nutrition is essential for optimizing performance. But how can that happen with so much time on the road?

There are many theories out there about cheat meals. Some folks say… Continue Reading

This is the 42nd episode of CrossFit Radio, which aired at 6pm PDT on March 9th, 2009.

0:00 Intro
3:00 Russell Benedetto, a follow-up interview with a CrossFit Newbie
35:00 Things Neil and Justin have learned from recent guests that have improved their performance

Russell has now been CrossFitting for three months. This is the second interview with him about his experiences getting into CrossFit. He has only missed… Continue Reading

Josh Bunch from Practice CrossFit saw Pat Sherwood’s Zone Chronicles episode from TGIFs, and disagreed with that meal being called anything but a cheat meal.

Josh is a competitive bodybuilder, as is one of his clients, Chastity Slone. Actually, Chastity is a pro Figure competitor. Their claim (it’s Josh’s voice behind the camera) is that there is no need to abandon your weighed and measured diet when you travel.

In… Continue Reading

Pat Sherwood is one of CrossFit HQ’s top trainers. He is on the road most weekends at the various CrossFit Level 1 and Level 2 certification seminars. He is also a great athlete who is cranking out some very impressive WOD performances. Proper nutrition is essential for optimizing performance. But how can that happen with so much time on the road?

This video is the second in a series in which we… Continue Reading

Greg Amundson, on a challenge, decided to try and run 100 miles in 24 hours using only the main site WODs as his training.

The thought of running 100 miles never occurred to me before I met Melissa Mackenzie, an expert in endurance running and training. During a CrossFit Level 1 Certification in San Diego last November, Melissa, the co-owner of CrossFit Newport Beach, challenged me to run 100 miles in 24 hours… Continue Reading

This is a Zone diet article written from the perspective of an athlete with a full time job.

For seven years now, Greg Amundson has stuck to a strict Zone meal plan, and the results have been great. At about 6'0", and a lean 205lbs with a very high activity level, Greg was prescribed 22 blocks and 2x fat. He has varied only occasionally from this over the years, even while serving as a… Continue Reading

Submission Guidelines

The CrossFit Journal is a continual-release, advertising-free digital publication dedicated to functional fitness. It is a chronicle of the empirically driven, clinically tested, and community-developed CrossFit program. Our mission is to provide a venue for contributing coaches, trainers, athletes, and researchers to ponder, study, debate, and define fitness, and thus collectively advance the art and science of optimizing human performance.

Submissions and… Continue Reading

Part 2 of Coach Glassman's discussion of nutrition addresses the refined dietary needs of athletes and what's required to optimize your performance. If you want elite physical output, you must be precise about your intake. "Close enough" won't cut it--or as Coach Glassman more colorfully puts it, "If you want top-fuel- type performance, you need top fuel; you can't just piss into the gas tank."

Most of us are familiar with CrossFit's… Continue Reading

When people think about "diet," they almost always think of losing weight. Pritikin, Atkins, Weight Watchers, Jenny Craig, South Beach, SlimFast, Nutrisystem, Learn, Paleolithic, Zone--diets galore and hype galore. All touted to provide you the means to a "healthy" weight, what do all these diets have in common... besides costing you money if you buy the books, supplements, or the prepackaged special foods that go with them… Continue Reading

Nicole Carroll writes of her struggles with implementing the Zone Diet in, “Getting Off The Crack.” At first Nicole thought she was starving and wouldn’t survive. But she went on to thrive on the Zone Diet after four tough weeks and came away with a new perspective.

Do the diet! Do the math to find your block prescription then weigh and measure your food for at least two weeks, she said. That said, at… Continue Reading

As a CrossFitter you have likely been: fatigued, sore and generally beat up at one time or another, or perhaps continuously! This is a result of training. What will largely determine the results you obtain from training is a multifaceted concept, recovery. Adequate recovery allows for more training and ultimately improved performance. In some respects recovery is the Night to our exercise Day (this analogy will be more true than we can… Continue Reading

Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance. Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes.

Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit… Continue Reading