DEC_TEST_7.indd

December 2003

ISSUE SIXTEEN

December 2003

Best of the Web: 2003

We launched CrossFit.com in the first months of 2001 with the simple aim of

sharing with the world our brand of fitness. In a world seemingly dominated by
lateral raises, Smith machines, and “aerobics” we were excited to share in what is
demonstrably a better protocol - high intensity functional movement.

We’re tempted to say that we’ve been tremendously successful but that would

largely miss the point; it is you who’ve been successful. Otherwise you’d not keep
coming  back.  Our  presence  on  the  Internet  is  driven  by  your  successes  alone.
We  haven’t  advertised,  SPAMed,  mass  emailed,  or  offered  kickbacks  or  network
marketing opportunities. Just our workouts. We put up the workouts; you did the
marketing.  We’re  proud  of  the  fact  that  this  may  be  the  first  genuine  grassroots
movement in the history of fitness. This is your program.

Since launching

www.crossfit.com

, the centerpiece of the site has been the

“workout of the day” or WOD as it’s become known. Some have humorously,

continued page ... 2

understandably,

mistaken

the

WOD for CrossFit. The choice of
a daily workout as the heart of our
offering  was  a  deliberate  choice
motivated by our insistence that a
program  is  as  good  as  it  delivers
and  that  no  system  can  or  should
stand on hypothetical or theoretical
grounds. Efficacy can be determined
by results alone. If CrossFit were to
be  evaluated,  it  had  to  be  tried.
The  WOD  delivers  that  test.  We
hold  this  measure  to  every  fitness
protocol.  What  does  the  program
do?  What  are  the  programs  aims?
How might we measure the results
and the intentions of the program?
These are the relevant questions.

If the WOD is not CrossFit but

an example of CrossFit, then what
is CrossFit? CrossFit is a functional,
mixed  modal,  high  intensity,
constantly  and  deliberately  varied
protocol.  Our  aim  is  to  elicit  as
broad  an  adaptational  response
as  possible.  Our  specialty  is  not
specializing.

There are as many variants of

the  CrossFit  theme  as  there  are
possible  books  in  a  library  or
thoughts  in  your  head.  This  is
scary  or  liberating  depending  on
your temperament. Someone who
should know better griped recently,
“Every  day  is  a  different  workout.”
Yes it is.

If a workout involves squatting,

throwing,  and  climbing,  in  a  single
high  intensity  effort,  it’s  CrossFit.
Similarly,  if  a  workout  has  you
pole-vaulting  across  a  moat  full  of
crocodiles, scaling a castle wall, and

Community

CrossFit Drills and Skills IronMind Charlie Francis J.V.

Askem Danny John Buddy Lee Function Dynamics Irish

Throwers Club Quack Watch Kilogram

.com Exercise

Page John Gill Ginastica Natural Concept II Dinosaur

Training Stretching and Flexibility by Brad Appleton On

the Mat Beyond Vegetarianism U. of Ore. Exercises for

Improving Climbing Performance Power Athlete’s Magazine

Stephen Seiler Dynamax Tulsa World of Gymnastics

Calorie Restriction Society Hoplology Strength Fit Metolius

Climbing Big Kip’s House of Hurt Go Heavy Old School

Strength Training Josh Yelon’s Low Carbohydrate

Medical Research Page American Gymnast United

States All-Round Weightlifting Association Multilevel

Moves Westside Barbell Club U.S.A. Weightlifting U.S.A.

Gymnastics U.S.A. Wrestling Boot Camp Fitness Cyclic

Ketogenic Diet Page Mike’s Gym ExRx World Class

Coaching LLC Clarence Bass Stew Smith Go Animal

Gayle Hatch’s Lifting Page Art De Vany’s Evolutionary

Fitness Dragon Door

December 2003

wrestling dragons, this too is CrossFit. If it
looks like CrossFit, it’s CrossFit.

We don’t use dragons, pole vault, or

scaling  walls,  not  yet,  but  if  we  had  them
around  we’d  use  them.  What  we  have
done,  though,  is  borrowed  freely  from
weightlifting, gymnastics and their subsidiary
efforts.  Weightlifting  and  throwing,  their
cousins  the  Kettlebellers,  gymnastics  and
climbing,  and  the  martial  arts  are  all  fair
game.

CrossFit is an amalgam of these training

modalities  with  an  arguably  unique  spin
on  programming,  but  the  elements  are  all
borrowed or maybe better yet, have been
stolen,  because  we  aren’t  asking  or  giving
them back. But, we are not the experts on
the elements or exercises we’re using. The
experts  form  the  communities  that  we’re
featuring  here  in  this  issue  of  CrossFit
Journal.

We’ve long wanted to feature and

celebrate  the  domains  from  which  we’ve
so generously harvested, but weren’t quite
sure  what  the  unifying  concept  might  be.
After  dismissing  “effective”,  “legitimate”,
“honest”,  and  other  value  charged
nomenclature we’ve settled on “functional”
to  describe  the  families  that  have  lent  us
their methods and exercises.

We recognize two important aspects to

“functionality”.  One  is  the  common,  or
even universal, motor recruitment pattern,
and the other is that ideally, the movement
should  transport  either  the  body  or  an
external  object  practically  and  efficiently
from  one  point  to  another.  (We’ve
identified  five  or  six  critical  characteristics
of  functional  movement,  several  of  which
are  unrecognized  by  “experts”,  but  that’s
the stuff of another CFJ.)

Why celebrate the community of athletes

continued page ... 3

Coach Glassman,

I’m  honored  by  the  invitation.  Thank  you.  I’ve  listed
the websites that I’ve found useful below with some
commentary  about  each.  Most,  if  not  all,  of  them  I
found  out  through  Crossfit,  either  on  the  message
board or as a direct reference from your main page.
Since  finding  Crossfit,  I  rarely  find  it  necessary  to
look  elsewhere  for  fitness  information  (outside  the
occasional  good  article/link  referenced  on  the  main
page or on the message board), so I could only think
of five websites that are compelling enough for me to
visit on a periodic basis.

http://www.evfit.com

- A great all-around site. I like the integrated evolutionary

approach that he takes towards all aspects of fitness, health and environment. He
provides great references (Cordain, Audette, de Vany, etc.) for the most part, but,
with no description of or reference to O-lifting and gymnastics, I feel he falls a little
short in the exercise department.

http://danjohn.org/coach.html

- Good site. When I was looking for O-lifting info

on the web over a year ago, I discovered this site the same time I found out about
Crossfit. I like Dan’s constant reinforcement of his main points (1. the body is one
piece, 2. there are three kinds of lifting and 3. all training is complementary). His site
provides a good alternative for those seeking O-lifting centered workouts with less
randomness than the WOD. I also like how he addresses lifestyle issues in addition to
the lifting.

http://www.powerathletesmag.com

- This site has a lot to offer – kettlebells,

gymnastic maneuvers and tips, some talk about diet and frequent interviews with
training experts. A little more attention to O-lifting would help round out this site’s
focus. The professional design of this website is a plus.

http://www.goanimal.com

- This site’s Panorama, Idea and Games sections are

outstanding. Reading through the first two sections of this well-designed site really
helps to illustrate and tie together some evolutionary notions that have been covered
individually on the Crossfit message board. There are also some good articles. One of
the main ideas of this site is that exercise should be primal, playful and practical. Their
emphasis on enjoyment is a real aid to people like me who often fall into the trap of
pushing 110% all the time. The games look amusing. The exercises, with no mention
of gymnastics, O-lifting or powerlifting, were, I thought, pathetic (even Kieth, from evfit,
AT LEAST does deadlifting and squats).

http://www.cbass.com

- Although Mr. Bass wouldn’t be my first choice for nutritional

or fitness information, he does have several interesting articles on his site, some of
which cover materials I’ve read elsewhere (Kolata’s Ultimate Fitness, Matt Furey, The
Warrior Diet, etc.).

Editor

Community

Best of the Web: 2003

Ryan Atkins

Martial Artist

...continued from page 1

December 2003

and  sports  we  call  functional  and  from
which  we’ve  freely  borrowed?  There  are
two  reasons.  First  of  all,  it’s  a  matter  of
common  courtesy  and  intellectual  honesty
to  acknowledge  sources  for  any  endeavor.
The  other  reason,  equally  compelling
perhaps, is to form community.

Why community? Because it betters all

of  us.  Gymnasts,  weightlifters,  climbers,
and  throwers  have  been  divided  by
convention  and  artifice.  What  each  has  to
offer  the  others  is  substantial  but,  more
importantly,  what  each  has  to  offer  each
of  us  is  incredible,  and,  yet,  the  prevailing
commercial  fitness  model  is  bereft  of  the
experiences,  techniques,  and  benefits  of
each. Amazing but true.

Sharing CrossFit over the net has altered

the  program  we’ve  been  sharing.  How
could it not? In the matter of our exercises,
we  arrived  on  the  scene  rank  amateurs
exposing  ourselves  to  the  company  of
experts.  You’ve  straightened  us  out  on
more  counts  than  can  be  delineated  here.
Thank you.

But there’s another value to the

community, the CrossFit family, which

you’ve  built.  Your  feedback  has  impacted
our  programming  prescription.  We’ve
delivered our message to tens of thousands
of you, and you’ve been kind enough to let
us know what worked and what didn’t. This
feedback  has  been  indispensable  to  our
efforts  and  instrumental  in  improving  the
quality of our program.

In trying to understand the advantages and

nature of a system that derives inputs from
participants that in turn shape the system,
we’ve discovered the world of “open source
software development” and the broader

notion of “decentralized peer review”.

The Internet has made possible the

development  of  scientific  projects  where
the  number  of  designers  is  large  and  the
speed  of  review  consequently  high.  Linux
software  is  the  crowning  example  of  open
source  and  decentralized  peer  review,
but  decentralized  peer  review  is  one  of
the  most  important  scientific  concepts  of
modern  times,  and  the  Internet  is  wildly
conducive to decentralized peer review and
open source development. Here are some
fascinating links to introductory material on
decentralized  peer  review:  First  Monday,
Nature,  The  New  Peer  Review,  and  Brad
Spry.

First Monday,

http://www.firstmonday.dk/

issues/issue6_11/dafermos/

Nature,

http://www.nature.com/nature/

debates/e-access/Articles/luce.html

The

New

Peer

Review,

http:

//www.chip.org/resources/papers/
kohane%20jamia-supp00.pdf

Brad

Spry,

http://216.239.57.104/

s e a r c h ? q = c a c h e : 6 O - e a P a i F t E J :
library.uncc.edu/linux/0829/linuxisacadem
ic.pdf+decentralized+peer+review&hl=en
&i=UTF-8

continued page ... 4

http://www.goheavy.com
http://www.usaweightlifting.org
http://www.danjohn.org/coach.html
http://www.dragondoor.com
http://www.strengthfit.com/
http://www.nsca-lift.org/
http://www.mikesgym.org
http://www.ironmind.com
http://www.powerathletes.com
http://www.ultimatedietsecrets.com
http://www.fdzine.com/olympiclifter/
http://www.concept2.com
HTTP://WWW.CROSSFIT.COM ...NUMBER 1!!!!

Mike Burgener (center) with sons

Casey (right) and Cody (left)

CrossFit.com -

http://www.crossfit.com

Strength and Health.com -

http://

www.yorkbarbell.com/sandh.html

Science Magazine.org -

http://www.sciencemag.org/

Dan John’s Lifting Page -

http://danjohn.org/coach.htm

National Tactical Officer’s Association-

http://

www.ntoa.org/

Pressure Points and Control Tactics Association -

http:

//www.ppct.com

Zarc International -

http://www.michionline.org/fall00/

International Wound Ballistics Association -

http:

//www.iwba.com/

Stadion Stretching-

http://www.stadion.com/

column.html

Community

Best of the Web: 2003

Editor

Mike Burgener

USA Weightlifting Senior International Coach

TJ Cooper

Jacksonville SO S.W.A.T

...continued from page 2

December 2003

When it works, the open source

development

model

leverages

the

Internet magnificently and has produced
some spectacular scientific achievements
spontaneously

and

with

speed

unimaginable by other means.

We’ve tasted the clout of decentralized

review in the nearly three years that our site
has been up. CrossFit has found its way into
the inner reaches of government and sport,
often  ruffling  the  feathers  of  the  founders
and  boosters  of  prevailing  systems  and
authority, but inexorably it moves forward,
standing  on  it’s  own  merits  and  your
support. The Internet makes silencing critics
impossible,  the  sequestering  and  isolation
of  good  ideas  tough,  delivers  information
worldwide.

Fitness may not only be well suited for, but

in critical need of decentralized peer review.
The  guidance  coming  from  the  scientific/
professional  community  on  fitness  (and
nutrition)  is  largely  worse  than  worthless.
One of our soldiers on our message board
offered, “As for fitness “experts”, there’s no
such  thing,  anywhere.”  We’re  inclined  to
agree. Each of you possesses a body, knows
what you’d like to achieve with it, and can
readily  detect  progress  towards  that  end.
Become the judge, experiment.

CrossFit is yours to steal, claim, share,

spread,  and  most  importantly  to  improve
and develop. To that end, beginning in 2004,
we are going to ask prominent members of
the  functional  movement  community  to
contribute  workouts  for  inclusion  in  the
WOD.  We  will  make  sure  that  the  kernel
to  our  program  as  described  in  “What  is
fitness?”  be  kept  in  tact,  but  the  substance
of  the  contribution  from  others  will  be
clear.  The  reviewers  featured  here  will
be  prominent  among  those  contributors.
Anyone who wants to make a contribution
is  wholly  encouraged  to  do  so.  We  are
designing processes to review, evaluate, and

continued page ... 5

Greg,

Your assignment is a tough but worthwhile one.
I have bumped though hundreds of related sites
since being pulled kicking and screaming to this
high  tech  era.   This  will  motivate  me  to  add
relative sites to what should be our training page
when I finally get to it. One reason for the long
delay  in  adding  our  fun-work-hard-play  training
page  is  the  discovery  of  yours  3  years  ago.   It
was then I realized that Crossfit had clearly and
efficiently said all the things that We would say.
Why  re  invent  the  wheel.   Your  mousetrap  as
I see it cannot be improved on. The only thing
that  I  would  have  done  differently  is  leave  out
any mention of diet or nutrition. I will attempt to divide the sites into categories.

For the participant and non professional. These sites have great information related
to  their  targets

http://www.crossfit.com

appeals to all levels, all sports. Their

bag of tasks treatment of their definition of fitness expressed by their WOD is
outstanding. I have reviewed every WOD in their archives and have not found any
that appear unreasonable. A few I could not understand. Each one is well thought
out, reasonable, self assessing and relevant to a dimension or dimensins of their
difinition.

http://www.sorinex.com

Click on LIVING STRONG and TRAINING

TIPS. Great and entertaining information for those intersted in Strength and Power
from the weight room. Richard and son Bert have been playing the Iron game a
long time.

http://www.biggerfasterstronger.com

Click on the training page. This

site has been diminished some over the past few years, probably because they must
retain some for their paid clinics and magazine. Being inclined toward Track and Field
and Masters sports, the Training page at

http://www.mfathletic.com

always supplies

good information. They have a wealth of human resources at their disposal.

http:

//www.elite-sports-training.com

gives fairly good general treatment of sports specific

training.

Sites for the Professional.

http://www.sportsci.org

updated regularly very professional

and scientific. Sometimes too much.

Sites with useable data. My favorite

http://www.masterstrack.com

My primary

interest is the aging curve as related to all components of fitness and the human
physical condition and as it relates to all three energy cycles. The data collected here
over the past 50 years on sprints, middle distances, distance, jumps and throws by age
divisions has allowed them to be deadon in factoring aging curves that can be applied
to any physical task.

Finally,

http://www.atletieklinks.be

must have something for everyone. Over 800

links associated with fitness and athletics all over the world.

Dr. Jim Cawley and Desmond

Byrum

Community

Best of the Web: 2003

Editor

Dr. Jim Cawley

Coach, Founder of Dynamax

...continued from page 3

December 2003

implement your contributions.

“Community: Best of the Web: 2003”

features a listing of our 50 favorite Internet
sites  and  the  favorite  picks  of  some  of
CrossFit’s more visible friends. Our selection
process  criteria  is  filtered  for  content,
influence,  contribution,  and  perceived
authority.

The community of selected sites is truly

impressive,  but,  as  we  go  to  print,  the
worry  is  that  we’ve  not  included  some
important players. That is a virtual certainty
and we’ll apologize now for these inevitable
omissions. Our list of community members
is  going  to  become  a  living  document:
published  openly  and  revised  regularly,  so
please let us know what we’ve missed and
we’ll fix it as the list grows.

http://www.functiondynamics.com

- I suppose I started with this one in order to avoid

focusing only on martial arts sites. I was turned on to this site/group by Tom Oberhue,
West Coast director of the Straight Blast Gym International (see Tom at

http:

//www.straightblastgym.net

) . The guys at SBGI are all about performance and Tom

is very intelligent and analytical as a coach and as a fighter. I have yet to try Function
Dynamics myself, but liked the site and trust Tom’s recommendation implicitly.

http://www.straightblastgym.com

- Matt Thornton, founder and president of Straight

Blast Gym International, started a revolution in certain martial arts circles not unlike the
one I see CrossFit beginning as I write. SBGI is all about performance and aliveness, not
about sticking to dead patterns and stagnant philosophies. They encounter, at times,
stubborn resistance from those threatened by the truth, but they continue to come
out on top. Sound familiar?

http://www.jiujitsugear.com/forum/

- This site is dedicated to Brazilian Jiu Jitsu,

submission grappling, vale tudo, and the like. Though much of the discussion forum(s)
is dedicated to technical questions, there are often good threads concerning fitness
and nutrition for the combat athlete.

http://www.mma.tv/TUF/index.cfm?FID=1

- The Underground Forum itself can get a

bit silly, but, as with the site above, it often has useful threads on combat fitness. More
importantly, the site hosting it also has forums dedicated to BJJ, JKD, Boxing, Health
& Medical, Strength & Conditioning, Weapons, Wrestling, and more. It takes a bit of
surfing, and some filtering through crap, but there is a lot of good information on this
site.

http://www.circularstrengthmag.com

This webzine is run by Scott Sonnon, a Sambo

and fitness coach who appears to have trained in Russia. It has current and archived
editions up for viewing. I haven¡¯t had the opportunity to read through the content
carefully, but it looks to be one of the best strength and conditioning resources put
out by a martial artist.

http://www.baronbaptiste.com

- This choice is a bit tough to justify in terms of web

content. The site gives very little information. I am including it, however, because
I have trained at the Cambridge, MA location many times and find this particular
brand of yoga just about the perfect complement to a good Brazilian Jiu Jitsu/MMA/
CrossFitter¡¯s workout schedule. I can recommend the workout without reservation
to anyone who has the opportunity.

http://www.ginasticanatural.com

- Okay, my last and perhaps most controversial

pick. This site is in Portuguese. But, like the site above, I know firsthand that this is an
awesome workout. It¡¯s a mix of yoga, gymnastics, and animal movements that is very
popular with the best fighters in Brazil. And they do have an English version of their
video.

CrossFit

www.crossfit.com

We made the list and put ourselves right
on it.

Drills and Skills

www.drillsandskills.com

Hats off to Coach Roger Harrell for offering
the  best  gymnastics  content  on  the  web!
The  gymnastics  community  is  virtually
invisible  on  the  Internet.  Finding  useable,
how-to  type  content  is  really  difficult.
The  conditioning  page  alone  would  have
warranted  Drills  and  Skills  inclusion.  This  is
our portal to the world of gymnastics.

IronMind

www.ironmind.com

The site is content-poor but IronMind.com
is  a  clearinghouse  for  the  best  published
content (videos, books, photos) in strength
training.  Dr.  Randy  Strossen,  IronMind’s
principal,  is  the  foremost  chronicler  of  the
strength  and  lifting  world.  His  MILO  is  the

continued page ... 6

Community

Best of the Web: 2003

Editor

Dr. John Frankl

Brazilian Jiu-Jitsu Black Belt, Cofounder of CrossFit/BJJ Norcal

...continued from page 4

December 2003

http://www.biggerfasterstronger.com

- I’ve done

some significant web surfing and have been unsuccessful
in finding a company that provides quality weightlifting
equipment at affordable prices. The quality of the BFS
Solid Rubber Bumper Plates make this company a must
for anyone serious about developing the Olympic lifts.

http://www.ironmind.com

-The only professional

website  and  company  that  I’ve  been  able  to  find
that  solely  focusing  on  the  strength  component  of
fitness.   The  functionality  of  movement  that  Ironmind
emphasizes  is  crucial  in  developing  all-around  fitness.
The  quality  of  their  weightlifting  equipment  is  second
to none.

http://www.zoneperfect.com

- The finest website I’ve

found for anyone serious about maintaining the Zone
eating habits. The website is free and provides recipes
for a variety of Zone meals. All you have to do is choose block size, main ingredients,
and whether you want a breakfast, lunch, dinner, snack, or side dish. The recipe
archive has a variety of meals, complete with cooking directions. Nothing could be
easier.

http://www.medicineballs.com

- Dynamax medicine balls are the best in the industry,

bar none! The website also includes medicine ball exercise drills and offers their
medicine balls in a variety of colors. Any serious fitness program is not complete
without medicine ball exercises.

http://www.dragondoor.com

- The only website that I’ve been able to find that sell

Russian Kettlebells. The prices are reasonable but you get killed in the shipping cost.
The website seems very “commercial” but they have a monopoly on the kettlebell
industry.

http://www.concept2.com

- The finest indoor, gym-quality rowers around. Their

newest model features a new PM3 module that stores multiple workouts and allows
users  to  create  their  own  personalized  workouts.   The  rower  includes  a  memory
card so you no longer have to write down your workouts. The PM3 module can be
downloading  into  your  computer  and  Concept2  provides  the  software.   Concept2
is  obviously  serious  about  improving  their  product  and  providing  a  high  quality  of
customer service.

best strength-training journal available. Not
only is IronMind’s equipment the best in the
industry but also nobody does a better job
of order fulfillment.

Charlie Francis

www.charliefrancis.com

This  is  a  sprinter’s  paradise  on  the  net.
Where  else  can  you  find  7,000  posts  on
sprinting?  There’s  better  weight  training
advice  here  than  can  be  found  on  nearly
every  military  and  martial  arts  training  site.
Go figure.

J.V. Askem

www.olympus.net/personal/cablebar/

The world of lifting lost a pioneer when J.V.
passed away this year.

Dan John

www.danjohn.org/coach.html

Danny  John  is  an  absolute  treasure  to  the
community of functional training and sport.
Champion  lifter,  thrower,  and  Highland
games  competitor,  Dan  has  given  more
rock  solid  advice  on  the  Internet  that  any
other  single  individual.  Self-deprecating  and
kind, it’s hard not to love this guy.

Buddy Lee

www.buddyleejumpropes.com

Buddy Lee is the jump rope guy. You only
think you’re good at jumping rope.

Function Dynamics

www.functiondynamics.com

Function  dynamics  is,  like  GoAnimal  and
Gymnastica Natural (see below), a program
committed  to  improving  natural  human
movement.  Function  Dynamics  is  weak  on
content but the concept is compelling.

Irish Throwers Club

www.irishthrowersclub.com

This is our headquarters for the Olympic
throws: shot, discus, hammer, and javelin.

continued page ... 7

Community

Best of the Web: 2003

Editor

Phil Mancini

San Jose P.D. M.E.R.G.E.

...continued from page 5

December 2003

CrossFit: Forging Elite Fitness

Exercise Physiology:

Masters Athlete Physiology and Performance

(http://home.hia.no/~stephens/index.html)
Gymnastics:

Drills and Skills: Conditioning

(http://www.drillsandskills.com/skills/cond)

AmericanGymnast - Training Tips Home Page

(http://american-gymnast.com/tt/index.htm)

USA Gymnastics Online

(http://www.usa-gymnastics.org/)

Training Tips: The Power of the Planche

(http://www.intlgymnast.com/trtip/planche.html)

Gymnastics Tips for Gymnasts and Coaches

(http://www.tulsagymnastics.com/Routines%20folder/Directory.html)
Olympic-Style Weightlifting:

Dan John Lifting and Throwing Page

(http://danjohn.org/coach.html)

OlympicLifter Portal

(http://www.fdzine.com/olympiclifter/index.html)

Power Training Exercises

(http://www.exrx.net/Lists/PowerExercises.html)

Gayle Hatch Weightlifting / Strength training

(http://www.gaylehatch.com/)

Kilogram4.com - Exercises

(http://www.hhs.csus.edu/homepages/khs/Kilogram4/

public/Exercises/table_of_contents_Exercises.htm#top)

THE CABLE/ BAR GUY (THE PERSONAL WEB SITE OF J.V. ASKEM

(http://www.olympus.net/personal/cablebar/index.htm)

World Class Coaching, LLC.

(http://www.worldclasscoachingllc.com/)

Rock Climbing:

John Gill : A Climbing Memoir

(http://www.johngill.net/)

Metolius How To Train -Rock Rings

(http://www.metoliusclimbing.com/howto-

trainrockring.htm)

Climbing Exercises & Resources

(http://www.uoregon.edu/~opp/climbing/

exercises.htm)
Wrestling:

Dan Gable Commitment to Excellence

(http://dangable.com/index.html)

USA Wrestling - The National Governing Body for Olympic Wrestling

(http://

www.themat.com/newusaw/)
General Fitness:

Buddy Lee’s Jump Ropes

(http://www.buddyleejumpropes.com/)

Concept2 - Rowing Machines, Oars, Strength Training, Indoor Rower, Dreis

(http:

//www.concept2.com/Default.asp?bhcp=1)

CRASH-B Sprints World Indoor Rowing Championships Home Page

(http://

www.crash-b.org/)

BOOT CAMP FITNESS “It’s Torture, but it Works!”

(http://www.bootcampfitnesskc

.com/testimon.htm)

Clarence Bass: Bodybuilding & Fitness Home Page

(http://www.cbass.com/)

Bill Pearl Enterprises, Inc. - Bodybuilding and Fitness

(http://www.billpearl.com/)

The Official Jack La Lanne World Wide Web Site

(http://www.jacklalanne.com/)

Dr. John Macraken and sons

Quack Watch

www.quackwatch.com

Quackwatch  debunks  fraud  in  health  and
fitness.  Unfortunately,  on  the  subject  of
nutrition  the  sites  operator,  Barrett,  is
himself  a  quack.  The  site  largely  reflects
the  medical  community’s  party  line  on
every topic. Everyone believes in something
stupid, no?

Kilogram4.com Exercise Page

www.hhs.csus.edu/homepages/khs/
Kilogram4/public/Exercises/table_of_
contents_Exercises.htm#top

Freeze  frame  photography  readily  matches
video  in  depicting  human  movement
but  only  when  the  photos  catch  critical
moments. This site from the California State
University,  Sacramento  manages  exactly
that.  That and the Plexiglas plates provide
some  of  the  best  graphical  depiction  of
Olympic lifts anywhere on the net.

John Gill

www.johngill.net

This father of bouldering is a mathematician
and began his athletic career as a gymnast
– ringman no less. (Coach is ready to anoint
the guy King on this alone.) Photo-rich, this
site is genuine and amazing!

Ginastica Natural

www.ginasticanatural.com

Even if you read Portuguese, the content is
week, but the underlying concept on natural
athletic movement is superb. Converts to
Ginastica Natural have been primed for
gymnastics instruction.

Concept II

www.concept2.com

Can  you  name  a  manufacturer  of  gym
equipment  that  has  turned  their  device
into  a  sport  with  an  international  following
of  super-elite  athletes?  There’s  only  one.
From  this  site  you  can  rank  your  rowing
performance  against  a  world  class  pool  of
participants.  The  machine  itself,  especially
the model D, is our single favorite piece of

continued page ... 8

Community

Best of the Web: 2003

Editor

Dr. John McCraken

Physician

...continued from page 6

December 2003

http://www.crossfit.com

- the best (of course)!

http://www.dragondoor.com

- anything kettlebell related; also

has a great and active fitness and nutrition forum. Definitely not
a  bodybuilding  site,  it’s  full  of  strength,  martial  arts,  kettlebell,
and  general  fitness  articles  and  ideas.  Lots  of  emphasis  and
information  on  kbs,  deadlifts,  pullups  and  pushups.  If  crossfit
didn’t exist, I would put this at the top of my list. The products
(videos,  books,  kettlebells)  are  very  good  and  they  do  work
as  promised,  but  the  selling  is  very  much  like  an  obnoxious
“infomercial”. This is a site I visit daily, and would be my primary
site for information if Crossfit didn’t exist.

http://www.powerathletesmag.com

- Tyler Hass’s creation.

I feel this e-mag is outstanding; well written articles about
gymnastics, kettlebells and general overall fitness. No fluff. To
think I wasted all that money and all those years on glossy bodybuilding mags filled
with butt-floss bunnies and little good information for a serious athlete!

http://www.powerrings.com

- Another of Tyler’s kids. The exercise section is very

nice, with the different moves on the rings well described and often illustrated. The
forum is small but I’m hoping as more people discover rings in their programs that
they will contribute and expand the site. And
of course, you can buy rings! (I use my rings so much that I just
purchased another set for the basement/travel - it’s getting too cold to play outside
and I don’t want to try to get them over the beam again, it’s a nightmare!).

http://www.ironmind.com

- Some of the most diverse and best made products for

serious trainers. I’ve purchased several items from them over the years (cambered
squat bar, hip belt, loading pins, Milo magazine etc...) and found them all to be top
notch quality. Plus the customer service is outstanding. I can’t say enough good about
these folks.

http://www.beyondprobiotics.net

http://www.sunorganic.com

“cardio” equipment.

Dinosaur Training

www.brookskubik.com/

Brooks  Kubiks’  Dinosaur  training  is  a  must
read  for  every  serious  fitness  enthusiast.
Dinosaur  training  is  the  definitive  antidote
to the chrome, mirrors, and ferns style gym.

Stretching and Flexibility by Brad Appleton
www.cmcrossroads.com/bradapp/docs/rec/
stretching/
Good free stretching information.

On the Mat

www.onthemat.com

Scottie  and  Gumbie  are  “wackadoos”
but  they  caught  on  quickly  to  CrossFit’s
successes  in  Brazilian  Jiu-Jitsu  and  spread
the word like wildfire. Their site is raw and
the videos are enough to make anyone start
BJJ. They are potent forces in the grappling
community.

Beyond Vegetarianism

www.beyondveg.com

This is your one stop vegetarian rehab
center. “Hi my name is Joe, and I’m a
vegetarian.” “Hi Joe!”

U. of Ore. Exercises for Improving Climbing
Performance

w w w . u o r e g o n . e d u / ~ o p p / c l i m b i n g /
exercises.htm

Good climbing content throughout the site.

Power Athletes Magazine

www.powerathletesmag.com

Tyler Haas is at the center of everything.

He likes rings; he likes kettlebells – that
makes two of us.

We’re hoping that next

year he integrates the two for metabolic
effect. Tyler is a leader in building functional
community. He even tried to get Mel Siff
and Greg Glassman to agreement. This kid
rocks!!

Stephen Seiler

http://home.hia.no/~stephens/

Dr.  Stephen  Seiler’s  name  comes  up  on
top  when  “lactate  threshold”  is  searched
on  Google.  Dr.  Seiler  is  a  top-drawer
exercise  physiologist  and  coach  –  very
rare bird. His coaching is predominantly of
endurance athletes, but his presentation of
the  physiology  of  endurance  adaptations
provided much of the impetus to CrossFit’s
foundations.

Dynamax

www.medicineballs.com

Dynamax  is  to  medicine  balls  as  Eleiko  is
to weights. Founders Jim Cawley and Bruce
Evans  have  been  instrumental  to  CrossFit’s
development.  Our  ten  general  adaptations
to  exercise  came  from  these  gents.  The
exercise  manual  accompanying  Dnamax
balls is must reading for every coach, trainer,
and athlete.

Tulsa World of Gymnastics

www.tulsagymnastics.com

The voice over and obnoxious kids’ singing

continued page ... 9

Community

Best of the Web: 2003

Editor

Kelly Moore

Champion Power Lifter

...continued from page 7

December 2003

For Fitness:

http://www.crossfit.com
http://www.goheavy.com
http://www.purepowermag.com
http://www.powerathletes.com
http://www.dragondoor.com

For Combatives:

http://www.hopology.com

http://www.crossfit.com
http://www.purepower.com
http://www.infinityfitness.com
http://www.myodynamics.com
http://www.deepsquatter.com
http://www.davedraper.com
http://www.mattfurey.com
http://www.dragondoor.com
http://www.maxercise.com
http://www.trainforstrength.com
http://www.mitymous.net/weights/xfitfaq.htm

almost pulled these guys from our list, but
gymnastics content is scarce on the Internet
and they have some.

Calorie Restriction Society

www.calorierestriction.org

This is the best site for calorie restriction
and longevity on the net. The FAQ is a
must read and reread.

Hoplology

www.hoplology.com

“The  International  Hoplology  Society  is
dedicated  to  the  study  of  the  evolution
and  development  of  human  combative
behavior.”  Something  for  everyone  -
train  wreck  fascinating  for  the  timid  and
critical  insights  to  human  behavior  for  the
combatant.

Strength Fit

www.strengthfit.com

This is Dr. Patrick O’Shea of Oregon State
University’s site. A little to professorial for
us, but Dr. O’Shea encourages weightlifting
for seniors so he’s one of us after all. Wish
there were more content and less sales.

Metolius Climbing

www.metoliusclimbing.com

Metolius’  “How-To  Guides”  show  how
you  can  turn  your  garage/home  gym  into
a  climbing  showcase.  The  sections  entitled
“Build a Climbing Wall” and “Use and Install
Campus Boards” alone would have justified
Metolius’ inclusion.

Big Kip’s House of Hurt

http://pub208.ezboard.com/fbulkandpowe
r48873frm13

Kip  Miller  runs  the  best  Highland  Games
site  on  the  net.  These  guys  make  the  rest
of  the  “hardcore”  look  soft.  The  no  B.S.
conversation  here  is  living  room  authentic.
This is a great site.

Go Heavy

www.goheavy.com

Great lifting discussion, hardcore, steroids

and all.

Old School Strength Training

http://pub26.ezboard.com/foldschoolstren
gthtraining70757frm1

This is our favorite strong man site and the
archives are a treasure trove of hardcore
lifting lore.

Josh Yelon’s Low Carbohydrate Medical
Research Page

http://charm.cs.uiuc.edu/users/jyelon/

lowcarb.med/

Mr. Yelon has done the public a great
service in compiling published medical
research

reduced

carbohydrate

consumption. His summaries are the best
English translations of medical jargon we’ve
seen.

American Gymnast

www.american-gymnast.com

continued page ... 10

Community

Best of the Web: 2003

Editor

Nick Nibler

King’s County Washington Sheriff’s Office; Cofounder Crossfit North

Lynne Pitts

Champion Power Lifter

...continued from page 8

December 2003

American Gymnast is champion gymnasts
Jay Thornton and Steve McCain. “A
Parallette Training Guide” found in “training
tips” contains enough work to keep an elite
athlete busy for three years.

United States All-Round Weightlifting
Association

www.usawa.com/

This is the official site for the odd lifts. The
Inman Mile alone justifies inclusion of this
site. Most of the odd lifts will never be seen
in your gym and some of them are the best
exercises ever known.

Multilevel Moves

www.multilevelmoves.com

Joe Eigo is multilevel moves and words
won’t adequately describe Multilevel Moves
- you have to see it.

Westside Barbell Club

www.westside-barbell.com/

This is the mecca of powerlifting. Bold and
straight talking, Louie Simmons, is one of
the greatest powerlifters and powerlifting
coaches of all time. Read each of the articles
several times.

U.S.A. Weightlifting

www.usaweightlifting.org/

U.S.A. Weightlifting is the governing body
for weightlifting in the U.S. otherwise they’d
not have made our list. We wish they’d
develop better content. Good for the links.

U.S.A. Gymnastics

www.usa-gymnastics.org/

U.S.A. Gymnastics is the governing body for
gymnastics in the U.S. otherwise they’d not
have made our list. We wish they’d develop
better content. Good for the links.

U.S.A. Wrestling

www.themat.com

U.S.A.  Wrestling  is  the  governing  body
for  wrestling  in  the  U.S  otherwise  they’d
not  have  made  our  list.    We  wish  they’d
develop better content. Good for the links.

Boot Camp Fitness

www.bootcampfitnesskc.com/

Michael “Rut” Rutherford is 100% the real
deal. When he gets to his new digs he’s
hanging a CrossFit shingle. We love this guy.

Cyclic Ketogenic Diet Page

www.c-k-d.com

This  is  your  one  stop  shop  for  cyclic
ketogenic  diets.  C-K-D  is  a  great  meeting
place  and  the  nuts  and  bolts  nutrition
discussion is great.

Mike’s Gym

www.mikesgym.org

Mike Burgener is a great weightlifting coach.
His garage is a Regional Training Center for
USA Weightlifting – that alone is enough to
make him a friend of ours.

ExRx

www.ExRx.net

ExRx hosts video clips of major movements.
They’re neither graphically nor mechanically
great, but there nevertheless.

World Class Coaching LLC

www.worldclasscoachingllc.com/

Coach  Steve  Miller  may  have  the  most
developed  sense  of  the  mechanics  of
weightlifting in the U.S. The site is pointless,
but  the  videos  are  hands  down  the  best
instructional  tapes  in  lifting,  so  they  made
the cut.

Clarence Bass

www.cbass.com

Clarence Bass could teach us to like
bodybuilders. Open minded and thoughtful,
this lawyer’s site is chock full of great
material. Diet is his Achilles heel, however.
(We know, he’s ripped.)

Stew Smith

www.stewsmith.com

Take  away  our  rings,  weights,  parallel  bars,
and  kettlebells  and  we’re  left  with  Stew
Smith. Stew’s workouts are tough and he’s
a  tremendous  gentleman  and  friend  of
CrossFit’s

Go Animal

www.goanimal.com

“Play as if your life depended on it.” The
GoAnimal method is physical training in an
evolutionary context. The site is beautiful

and the games fun. This is an absolute must
with kids.

Gayle Hatch’s Lifting Page

www.gaylehatch.com

Between  April  7,  1972  and  April  11,
1999,  the  Gayle  Hatch  Weightlifting
Team  of  Baton  Rouge,  Louisiana  won  102
consecutive  home  court  competitions.
During this amazing streak, they won all of
the  men’s  major  national  championships.
What more could we say.

Art De Vany’s Evolutionary Fitness

http://aris.ss.uci.edu/econ/personnel/
devany/evolutionaryfitness.html

We first linked to this site two years ago,
intrigued by the notion. That’s the day that
Robb Wolf found us. Finding Robb and Art’s
thesis are two perfect reasons to celebrate
Evolutionary Fitness.

Straight Blast Gym

www.straightblastgym.com

We’ve  had  some  very  cordial  and
generous  contacts  with  Straight  Blast  Gym
affiliates.  Matt  Thornton’s  commitment  to
pragmatism is the first and most important
step  to  shifting  from  martial  art  to  martial
science.

Dragon Door

www.dragondoor.com

The  Kettlebell  phenomenon  is  great.
Pavel  and  Coach  Davies  are  making  real
contributions  to  the  general  population’s
fitness.  The  network  marketing  of
kettlebells,  pop-up  ads,  SPAM  campaigns,
calling everyone “Comrade”, and blind fealty
to Pavel blunts the message for adults, but
if you work your way to the content – it’s
actually pretty good.

“If it looks like CrossFit, it’s CrossFit.”

-Greg Glassman

Community

Best of the Web: 2003

Editor

...continued from page 9

December 2003

Daniel John

Community

Diocesan Director of Religious Education - Diocese of Salt Lake City - Coach - Champion Lifter and Thrower

When I first came to the internet, I made the mistake of thinking that anyone who put up a site actually knew what they were

talking about when it came to nutrition or training. Like many “older” people, I still have that lack of cynicism that often gets me in
trouble as I tend to trust people far too quickly.

Fortunately, it didn’t take long to be educated. One saving grace about the internet is that information is available much quicker than

a shyster can imagine. Soon, I saw photographs of the experts or reports of their training. I quickly had a new standard: an “expert”
had to be at least as strong as my junior high daughter.

So, after just a few years on the World Wide Web, I have come to some conclusions about who I listen to for advice. My top ten

list and commentaries:

10.

http://pub26.ezboard.com/foldschoolstrengthtraining70757frm1

- The Old School Forum has been hosted by Andy Foctman

for a number of years, yet it seems to be fading in its former glory. The archives are worth publishing, though, with great information
from the likes of the late J. V. Askem and a host of truly excellent lifters and psychos. If you are ever interested in long discussions
and outraged arguments concerning various stone and rock carries, this is your place. It is also a pretty good place to find out about
Olympic lifting and other strength sports.

. http://pub208.ezboard.com/fbulkandpower48873frm13

- Kip’s House of Hurt is my favorite site for discussing the Highland

Games. On the bottom, you can link to the rest of the various forums of the “Power and Bulk” crew. Check your ego at the door at
this place as you will never know how good the person you are arguing with might be in the “real world.” I have met the bulk of the
guys at the HofH and they are all great guys who are very, very large. My wife was wondering if I was standing in a hole during our
group pictures. But, if you are interested in turning a caber or tossing something far*see these guys.

http://www.c-k-d.com/

- A fairly new site, but it has all your “one stop” shopping for the Cyclical Ketogenic Diet (zero carbs for

several days*up to six, one or two day carb up). The forum can be simplistic, but you can gather the basic CKD concepts there in
about ten minutes.

http://homepage.eircom.net/~irishthrowersclub/Index.html

- The Irish Throwers Page is your place on the web for discus, shot,

hammer and javelin. But, for those who don’t care in the least about this, it has one of the best links pages on the web. The strength
pages that are listed are all functional sites with little, if any, junk on them.

http://t-mag.com/

- I have this weird “love-hate” relationship with this site. Testosterone Nation is an odd place, but you can

get more information from their archives than through hours of internet searches. The back issues of this weekly can save you a
lot of money as the staff summarizes literally dozens of books from Pavel to diPisquale and everyone in between. Sure, they have
a supplement bias to a lot of stuff, but this is where you get your first taste of Poliquin, Charlie Francis, and the rest of the strength
gurus*all for free. s

http://www.panix.com/~paleodiet/

- The “Paleodiet” page. One of the first sites that I found on the internet and my reading there

turned me from a “fattie” to a “fittie.” Some of the sites are purely educational about human history, some of the sites are purely
crazy, but all of them remind us not to eat out of the box while we watch television.

http://www.crossfit.com/discus/messages/board-topics.html

- The crossfit message board is one of my favorite places on the

web. The archives provide tons of excellent information on nutrition and lifting and fitness. It seems to be popular with people who
have lots of smarts in fields like chemistry and the nutrition discussions are a class in biochemistry “lite.”

http://charliefrancis.com/

- What I like about the forum*and I have never posted here*is that you can get “real world” answers.

This is a forum dedicated to improving sprinting, so there is a “bottom line” here: did I go faster (according to the clock) or not?
Francis’s book on speed is one of the internet’s best e-book buys

. http://cbass.com/

- Mr. Ripped’s website has a monthly offering of one or two articles that always provide me food for thought.

Now, I don’t agree with Clarence about diet necessarily, but he has the best handle on goal setting of anyone on the market. (After
reading Ripped, we had a series of emails where I tried to point out that his approach to a high protein diet was far too low in
fat*a zero carb, zero fat, high protein diet is what led him to trouble, in my opinion. My only issue with him is that he tends to be
extremely “anti-fat,” although that does seem to be changing lately.) His article on “Keep the Spring” is very good.

http://goanimal.com/

- Every time I “goanimal,” I come away with a new idea or a new appreciation for play. One of the single

best sites on the internet for pure information about athletic training masked behind a lot of “playfulness,” I have used dozens of their
ideas for my training and the throwers and lifters that I help. It is a “book” masking as a website.

December 2003

Community

VITAL CHOICE

www.vitalchoice.com

. With the mounting evidence favoring consumption

of fatty fish the public is finally purchasing more fish. The problem with this lies in the fact that
most fatty fish purchased at the typical market is raised on fish farms. Kept in small pens & fed
antibiotics and dyes to keep their orange hue, these fish are masquerading as health food.
VITAL CHOICE products are harvested from the pristine waters of the far north. They are
flash frozen to preserve freshness and shipped over night to your freezer. The filets are only
pennies more than your local market and the food value is night and day.

DAVE’S ALBACORE Along the same lines, I like the quality, fishing procedures of Dave’s
Albacore

http://www.davesalbacore.com

. I like the PROTEIN PLUS produce for snacks.

Ordering by the case on-line is around $4.95/can which will save you around $3.00/can on the
retail level. This stuff rocks straight up with a fork or SWISS ARMY tool.

MEASURE 4 MEASURE

http://www.wolinskyweb.net/measure.htm

You would not initially categorize this link as a health and fitness

site until you examine the plethora of links. The categories for science and health are the most applicable to the CrossFit enthusiast.

DAN JOHN

http://danjohn.org/coach.html

. I like this guys approach to teaching the most productive movements in the strength

and conditioning world. He has disected these movements and communicates them to his audience in functional and realist
terms. As a breadwinner, husband and father, Dan constructs programming for the regular guy. I took a couple of his tips and at the
age of 43 clean and jerked 300lbs.

NATURAL HORMONAL ENHANCEMENT

http://www.extique.com

available at

http://www.bootcampfitnesskc.com/

nhebook.htm

I recommend this book because it covers the impact that exercise, diet and lifestyle play on hormones and ultimately

health, fitness and aging. While Rob’s macronutrient cycling is difficult to implement under the best of conditions I feel that tossing
out the entire works based on this alone is the same as tossing out the baby with the bath water.

NEW SCIENTIST

http://www.newscientist.com/

Absolutely cutting edge propeller helmet information. Many topics are way beyond

my area of understanding. This periodical, site and archive can occupy hours and push your grey matter.

DYNAMAX

http://www.medicineballs.com

It’s funny (not haha) to me how trends are recycled. I used medicine balls twenty years

ago and had difficulty locating the ‘old school’ leather balls. I like the soft leather hand sown exteriors. I think they add to the users
experience and improve tactile response and awareness. While they can age more rapidly than those balls made from manmade
materials the benefits outweigh the negative aspects.

IRONMIND ENTERPRISES

http://www.ironmind.com

No nonsense cast iron skillet strength training tools. Their products will

outlast nuclear fallout. Don’t forget to subscribe to MILO. Published just four times a year I guard these gems like a silverback gorilla
watching over the herd.

SELECT COMFORT

http://www.selectcomfort.com

From my perspective sleep is our number ally against aging. While other

lifestyle factors impact the quality and quantity of sleep, I am convinced that the sleeping surface also plays a significant role. For years
I ignored my sleeping surface. Eight months ago I changed my sleeping surface to a SELECT COMFORT bed. At the risk of sounding
like an infomercial it as definitely improved the quality and quantity of my rest giving me more energy through out waking hours.

VITAMIX

http://www.vitamix.com

The Cadillac of blending machines. Well worth the investment. I upgraded a few years ago

because parts become more difficult to secure on my ten year old unit. I toss high thermogenic fruits, Udo’s Oil, some probiotics and
triblend protein powder into this unit and presto-breakfast. Save your pennies and you will never look back.

THE POWER WHEEL by Jon Hinds.

http://www.bootcampfitnesskc.com/powerwheel.htm

This device continues to amaze and

impress me. Developed initally to measure upperbody power, it was discoverd that the thing strengthened the core like magic!
I have a personal goal of alligator walking 100 yards without a pause or break in perfect form. This has proven to be a difficult
objective.

Best of the Web: 2003

Michael Rutherford

Founder of Boot Camp Fitness

December 2003

Community

Best of the Web: 2003

Robb Wolf

http://www.thepaleodiet.com

- This is the support site for Prof. Cordain’s book The Paleo Diet, but

that is just the beginning. It is also an online archive of all of Loren Cordain’s research articles. Ever
wonder if it is thermodynamically possible for hunter gatherers to subsist exclusively on a plant based
diet? Prof Cordain builds a pretty tight case that they can not:

http://www.thepaleodiet.com/articles/AJCN%20PDF.pdf

This answers many questions about what our diet was in the past and what it should be today.
Crossfit recommends a daily caloric intake of ~ 3800 kcal for a 170lb man. Another paper suggests
that this caloric intake/activity expenditure is optimal from an evolutionary biology perspective:

http:

//www.thepaleodiet.com/articles/Exercise%20&%20Evolution.pdf

http://aris.ss.uci.edu/econ/personnel/devany/evolutionaryfitness.html

- I found Prof. Devany’s site

while coming out of the haze and illness of a 2 year long vegetarian experiment.  Once I discovered I was intolerant to grains,
legumes and dairy (everything I was “supposed” to be eating) I wondered “what now”?  Typing Paleolithic Diet into google quickly
leads me to his site and literally my life was transformed.  Where else can one read about brief, intense varied, functional training
built  around  the  concepts  of  chaos  theory,  caloric  restriction  and  nonlinear  systems?  Other  than  Crossfit,  no  where,  with  the
exception of my next site choice.  Prof. Devany was in a position to publish a book on Evolutionary Fitness in 1995!  I was still doing
triceps extensions and eating copious amounts of brown rice in ’95…sheesh!

http://www.evfit.com/

- Keith Thomas started the Evfit site as an extension of the evolutionary Fitness list server. It is amazing. It

takes the concepts of nutrition and exercise we are aquainted with and takes us to questions of politics, resource allocation, and
gentrification of traditional societies….big ideas, heavy stuff. It seems the only people concerned with food quality, source and
environmental impact are vegetarians. This site shows they need not and should not be the only people concerned with these
issues.

http://www.olympus.net/personal/cablebar/

- J.V. Askem created an incredible site with some of the best lifting and training

information around. Olympic lifting, throwing, physical culture…truly amazing stuff. His “Athletic Weight Training” is still one of the
best I have seen. Simple and effective.

http://www.princeton.edu/~capoeira/md_mov.html

- Contra Mestre Zumbi’s site has some FAST intense Capoeira being played

and is a great introduction to what contemporary Capoeira is and how it is played. If this stuff does not make you want to sing in
Portuguese and a no-handed-cartwheel you likely do not have a pulse.

http://www.multilevelmoves.com/

- I have squatted nearly 600lbs at ~180 lbs in competition and the gym. It raised an eyebrow

or two but nothing special.  If I do a press to a handstand from the floor I am accused of being a mutant.  People must assume
Joe Eigo is a super hero.  I think the ability to display extreme body control with gymnastic type movement elicits such a profound
response because it is so indicative of survival potential and functionality.  Think about how little time your feet would be on the
ground if you could do a few of Joe’s moves.

http://home.iprimus.com.au/rboon/PaleolithicDiet.htm

- Incredible one-stop shopping for paleodiet information.

http://www.eatwild.com/

- Interested in supporting local family owned business? Would you like to eat food which is not only

good for you but is raised in a sustainable ecologically conscientious manner? Eat grass-fed animal products.

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/

- This is a great resource for understanding stretching…and it is

free!!!!

http://www.crossfit.com

- Crossfit has become much more than the best source of information in the world on training and

nutrition. Crossfit has become my extended family and community with people literally from every corner of the globe.

CoFounder of CrossFit NorCal

December 2003

www.crossfit.com

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Dr. David Wood

Obviously CrossFit (duh)

Dan John’s site (I check it “religously”)

I used to follow the discussions on DragonDoor.com a long time back, but they’re not
that interesting to me anymore

I’ve occasionally enjoyed the musings of Scott Sonnen at www.circularstrength.com

I have at various time followed Poliquin or others, but the signal-to-noise ratio is very low.
(Actually, that’s sort of the problem over at DragonDoor, too . . . ).

Exercise:

http://www.exrx.net/Lists/Directory.html

(muscle and exercise directory)

http://health.groups.yahoo.com/group/Supertraining/

(Mel Siff’s old group . . . they’ve

done a decent job of keeping it going, but it’s not as good as it was when he was dictating
everything (grin) (Mel did turn me on to the OH squat, so he wasn’t all bad)

http://home.hia.no/~stephens/

but very endurance oriented

http://ageless-athletes.com/index.shtml

Very good attitude, too bad he never got past

HIT protocols . . .

http://users.erols.com/physical/

Quirky site, but very sincere. Actually, this guy would

probably fit in at CrossFit (he loves his bar work), but his idea of proper intensity is a bit
low . . .

Health / Medicine / Drugs

http://mercola.com

. . . a bit alarmist, but I would not want to be without his viewpoint .

. . and I’d rather him that Dr Weil or Ornish or the other “alternative” gurus.