George Ryan explains how you can improve your fitness by adding striking to your programming.
Starting in 2011, CrossFit will be offering striking seminars led by George Ryan. The first seminar will be held Jan. 8-9, 2011, at CrossFit La Verne in California. CrossFitters can expect to learn proper striking technique as well as how to integrate striking into their workouts.
In this introductory article, George Ryan explains how striking can help you improve your fitness by building speed, strength power and coordination—all of which will help you in the ring, in the gym and in the real world.
For a complete description of this course, please visit CrossFit.com.
Leave your tights, weightlifting shoes and iPods at the door. In this camp, your name doesn’t go on the whiteboard. It goes on your plain white T-shirt.
This is SEALFIT’s Kokoro Camp.
“The training we give is really the hardest training outside of any military organization in the world,” says SEALFIT founder Mark Divine.
On the line to accept that challenge are CrossFitters including Mikko Salo, Kristan Clever, Rob Orlando, Tommy Hackenbruck, Caity Henniger, Jimi Letchford and original firebreather Greg Amundson.
“We do today what others won’t,” Divine says.
“We do tomorrow what others can’t,” his trainees answer.
Additional reading: Full Mission Profile by Robert Ord, published March 1, 2009.
“It’s a quantifiable approach to a finally well-defined notion of what fitness is. That is what CrossFit is,” CrossFit founder and CEO Greg Glassman says in defining the program he created and showing how it differs from every other exercise regimen out there.
The CrossFit definition of fitness comes from three operational models explained in the Level 1 Training Guide: balance in CrossFit’s 10 general physical skills, the hopper model of random physical challenges, and the balance of the three metabolic pathways. According to Glassman, these ideas “eventually gave way to this understanding that fitness was work capacity measured across broad time and modal domains, and that indeed is fitness and is CrossFit.”
Glassman emphasizes how different CrossFit is from other programs.
“CrossFit is the application of the fundamentals of Newtonian mechanics to human movement, something else that is kind of unique for us,” Glassman says.
Moving beyond physics, CrossFit has also become a “social phenomenon” with a tightly knit community. A CrossFit gym is unlike any other gym.
At the end of the video, Glassman fields tough questions from the audience and succinctly sums up CrossFit with some familiar words: “constantly varied, high-intensity functional movement.”
Additional reading: What Is Fitness? by Greg Glassman, published Oct. 1, 2002.
Welcome to DogTown CrossFit, home of 2010 Games third-place finisher Valerie MacKenzie Voboril. Today, Dusty Hyland and Kelly Pearsall, two DogTown CrossFit coaches, are teaching the handstand walk. CrossFit.com recently posted a WOD of a 100-meter handstand walk, and Hyland and Pearsall aim to prepare athletes for that WOD by working on the handstand position and the progressions to the handstand walk.
The progressions start with the handstand position, which can begin against a wall for support. Key points of performance are active shoulders and a stable midline. From a stationary handstand, an athlete can shift his or her weight from hand to hand.
“That is really going to help you develop the strength to allow you to effectively walk on your hands,” Hyland says. From there, an athlete can progress to a free-standing handstand with a spotter.
Pearsall shares another drill: the sideways walk, which can be performed at an angle for beginners.
“That’s going to help you get stronger in your shoulders and get more comfortable with the movement,” Pearsall says.
She spots Hyland through a handstand walk, noting that a more efficient handstand walk mirrors Pose running technique. Finally, Hyland, Pearsall and MacKenzie Voboril use these coaching cues to take on the 100-meter handstand walk.
Additional reading: The Handstand by Greg Glassman, published Jan. 1, 2004.
At the Rogue Vs. Again Faster Throwdown in Lake Tahoe, Calif., 2009 Games champion Tanya Wagner talked about her pregnancy and how it has changed her CrossFitting.
For Wagner, pregnancy came as a pleasant surprise right before the 2010 Games. In fact, she found out the good news three days before she got to the Home Depot Center, and she admits she was happy she had signed on to compete for her affiliate rather than as an individual.
“I honestly probably would have backed out,” she says.
Wagner, who runs CrossFit Apex with her husband Josh, has had to moderate her workout intensity and frequency.
“It’s the coolest thing when you’re pregnant,” Wagner says. “Your body just doesn’t allow you to do certain things.”
For instance, she says that when she works out hard, she pays for it with extended recovery time.
“I just had to play with that intensity because it was kind of hard for me to not just go full steam. It’s just what I’m used to doing. I’m used to just giving it my all, but I would need a couple of days to recover after that,” Wagner says.
Additional reading: Working Out for Two by Lauren Joseph, published Aug. 13, 2010.