The Box_USA_2015_01_02

JANUARY 2015 Display until 12/16/14

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BROUGHT TO YOU BY M&P

STRENGTH ENDURANCE PERFORMAN KILL YOUR KB SWINGWWE

SUPERSTAR SETH ROLLINS BUYS IN TO CROSSFIT

WENDLERS 5/3/1 PROGRAM MAKES GETTING STRONGER AS EASY AS 1, 2, 3

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Mobile Training: The Best CrossFit Apps

4 THE BOX JANUARY 2015 THEBOXMAG.COM

COACHS CORNER

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SETH ROLLINS IS AN ATHLETE.I know to some of you the words pro-

hand in hand. Professional wrestlers are considered entertainers, showmen. This is especially apparent when you think of

But when I was introduced to the col-

cho Man, Bret Hart and Shawn Michaels

novative approach.

Mon-day Night Raw.

that Seth travels 300 days a year, train-

on me then that he has the potential to

off the top rope? Seth has adapted what outside

inside

ance, Seth has set the standard on how

enhance their entertainment prowess.

Josh GallegosReebok CrossFit Games MC and

coach at DogTown CrossFit

JANUARY 2015

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DISCLAIMER: THE BOX MAGAZINE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.

FOLLOW US ON: /THEBOXMAG @THEBOX_MAGAZINE

FEATURES

28 THE WRESTLER WWE superstar Seth Rollins uses CrossFit to stay strong and healthy in the worlds toughest form of sports entertainment. By Mike Carlson, NASM-CPT, CFL-1

WENDLERS WISDOMEnjoy setting PRs on big lifts? Of course you do. Sustainable strength gains can be yours with Jim Wendlers famed 5/3/1 program. By C.J. Logan

51 MIGHTY K2A mountain of research suggests that vitamin K2 might just be the most important vitamin youve never heard of. By Elke S. Nelson, Ph.D.

58 PALEO KITCHEN: REESES PEANUT BUTTER CUPSThis dairy-, soy- and gluten-free snack is proof that when theres a will, theres a way. By Elke S. Nelson, Ph.D.

DEPARTMENTS

10 CROSSTALKResearch, News, Technique

20 EXERCISE ANATOMYKettlebell Swing

22 FOOD FOR THOUGHTFueled by Oiled Coffee

24 INSIDE THE BOXCrossFit Fallen

26 GEAR BOX Planet of the Apps

61 COMMUNITY SPIRIT CrossFit Faces

66 WOMSnatch + Skip Sprint

38

GROUP PUBLISHER Cheryl Angelheart DIRECTOR OF BRAND DEVELOPMENT Alexander Norouzi

EDITOR-IN-CHIEF Jordana Brown

GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg

ADVERTISINGACCOUNT MANAGERS Al Berman, BJ Ghiglione, Julie Stone, Laura (Flores) Thorne

COPY CHIEF Jeannine Santiago COPY EDITOR Gretchen Haas

STAFF WRITER Mike Carlson, NASM-CPT, CFL-1 SPECIAL PROJECTS EDITOR Vicki Baker

ART DIRECTORS Dana Collins, Paul Duarte, Andrius Krasuckas

PRODUCTION MANAGER Patrick Sternkopf

VIDEO AND PHOTO EDITOR Richard Alexander WEB EDITOR Maureen Farrar

A/R MANAGER Alice C. Negrete MARKETING MANAGER Laureen OBrien

CONTRIBUTORS

Dean Brierly; Josh Gallegos; C.J. Logan; Peter Lueders; Elke S. Nelson, Ph.D. ; Robert Reiff;

Isaiah Rhodes, NSCA-CPT; Seth Rollins; Tim Petersen; Mike Vaccarella

CHAIRMAN & CEO Efrem Zimbalist III

PRESIDENT & COO Andrew W. Clurman

EXECUTIVE VICE PRESIDENT & CFO Brian J. Sellstrom EXECUTIVE VICE PRESIDENT OF

OPERATIONS Patricia B. Fox

VICE PRESIDENT GENERAL MANAGER Kim Paulsen

VICE PRESIDENT OF DIGITAL Jason Brown

VICE PRESIDENT OF IT Nelson Saenz

VICE PRESIDENT OF RESEARCH Kristy Kaus

Vol. 3 Issue 5

The Box Magazine is printed eight times a year in the U.S.A. 2014 by Active Interest Media, Inc. All rights reserved. Repro-duction in whole or in part without permission is strictly prohibited. The information in The Box Magazine is for educational purposes only. Its not intended to replace the advice or attention of health care professionals. Consult your physician before

making changes in your diet, supplement and/or exercise program. THE BOX MAGAZINE, 24900 Anza Dr., Unit E, Valencia, CA

91355 - Toll Free: (800) 423-2874

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JANUARY 2015 BY C.J. LOGAN

CrossTalk

Strength does not

come from physical capacity. It comes from an

indomitable will. Mahatma Gandhi

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Lue

ders

Jason Sturm


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CrossTalk

DINNER AND A WOD?>> through a WOD, where is your sig-

is sweating it out right next to you. According to research released by the U.K. company vouchercloud.com in 2013, couples that train together do in fact stay together. Of the more than 2,500 adult Americans in serious relationships surveyed in the study, 26 percent said they exercise with their partner. A whopping 85 percent of these people said that working out in tandem had improved their rela-tionship, with 21 percent going so far as to say that it saved the relation-ship altogether and nearly half claim-ing that their sex life was improved as a result.

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Get as far up the ladder in 15 minutes as possible:

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WHATS NOT:RAMEN NOODLES>> The Journal of Nutrition


CrossTalk

200Average additional calories consumed by adults on days when they ate at fast-food or full-service restaurants, according to data pulled from the National Health and Nutrition Examination Survey 2003 by researchers at the American Cancer Society and University of Illinois, Chicago.

PAIN RELIEF Quick remedies for common CrossFit inju-ries with Brian Strump, DC

Q: What should I do when I get sore from a workout? And what can I do to

A: -

with, either return to training or consider taking 48 to 72 hours to help aid recovery, depending on the severity. If you return to training, you may want to lower the in-tensity of workouts for a few days. If the soreness continues or becomes painful, I would recommend seeking out a medical

-thing more serious.

Delayed onset muscle soreness is the result of microscopic tears of muscle

surrounding tissues; the myth of lactic acid as the cause of soreness has been debunked in many studies. The most ef-fective way to minimize soreness before it sets in is to go through an effective warm-

consist solely of stretching but rather

the muscles, increase your heart rate and get you prepared for the upcoming move-ments in the training session.

As for avoiding and minimizing DOMS,

have been shown to decrease muscle soreness, and anecdotal evidence sug-gests that preworkout protein and being properly hydrated may help, too. In addi-tion, active rest and soft-tissue therapies can be effective at limiting the duration of muscle soreness after it occurs.

Brian Strump, DC, is the owner of Cross-

and Premier Health & Rehab Solutions in

The all-new Marc Pro Plus adds an additional high frequency setting ideal for shutting down aches and pains. Recovering with Marc Pro Plus provides major benefits, but proactively conditioning with it can do much more. Target your weak links and trouble areas between WODs and address issues before they affect your workout. Feeling fresher and pain free means more power, more reps, and bigger PRs.

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CrossTalk

POWERTO THE PEOPLE>> You may not think of yourself as a powerlifter, but learning a thing or two from one could do wonders for your training. Brian Carroll is one of the most accomplished competitive lifters ever, currently holding the third-best total

October 4-5 at Michigan Barbell in Howell, Michigan. We recently caught up with Carroll to discuss why his new e-book 10/20/Life (available for purchase

10/20/Life

Absolutely. It applies to athletes across the board, not just powerlifters or strongman competitors. It could be for the average Joe who just wants to get

as the seminars I do, show you how to

your lifts. I cover the ins and outs of tech-nique, how to program for strength, how to attack weak points and how to warm up. I see so many senseless warm-ups that

-ing weak areas, too, like tight hips or poor upper-back thoracic mobility.

Yep. And you need mobility in the right areas. You need mobility in your hips, shoulders and ankles, especially when you start incorporating Olympic lifts. But some

want to beat mobility to death to where

up, because your performance will suffer namely, power and explosiveness will decrease and your ability to stay healthy will decrease, too. There are a lot of paral-

You have to have both. A coach without good programming knowledge will end up making you stagnant in your results

or have a good athletic background, they

my 10/20/Life plan, but they need to have something to keep them accountable, something that will keep them from go-ing off into the ditch somewhere. On the other side of the coin, a program without a coach guiding it will do the same thing. You need a healthy balance of both.

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XXXXXXXXXXXERCISENNNNNATOMY

1 THE STARTStand with your feetslightly wider thanshoulder-width apartand the kettlebell on

legs. Squat downand wrap both handsaround the handle,including your thumbs.Stand up and feelfree to get a couple ofsmall swings in beforeyou bring the weightoverhead. Drop into short quarter squats, let-ting your hips move both down and behindyou. The kettlebell will follow your hips, andyour forearms should make contact with yourhip creases.

KETTLEBELL SWINGHeres a tip when it comes to strength and conditioning: If you come across an exercise that the Russians have been doing for 50 years or more, incorporate it into your program as soon as possible. Barbell complexes, the glute-ham raise and the kettlebell swing are just a few examples of the brilliantly utilitarian exercises that have evolved

than any other (you can now buy a 7-pound pink kettlebell from Sears), and for good reason: For metabolic response, jumping power and training the ultra-important muscles

By Mike Carlson, NASM-CPT, CFL-1

2 THE SWINGGo into a hip hinge, with your hips shifted down and behind you, your spine neutral and your knees pointing out. Keep your chest high. Squeeze your glutes and drive your heels down as you powerfully snap your hips forward, driving the weight in an upward arc. Your arms stay straight and guide the weight rather than drive it. All the force should come through the pop of the hips rather than extension of the knees.

There has beenplenty of debate over

the superiority of the eye-levelRussian kettlebell swing versus the

American swing, which goes overheadand is the swing of choice in CrossFit.

After all, the longer rage of motion meansmore intensity because it demands that you

generate more power to move the weight farther.A longer arc also means that more work is beingdone, which, of course, is the basis of CrossFit.

However, the Russian swing is acceptable andeven preferable if you have mobility issuesin your shoulders or thoracic spine. You willstill get a potent metabolic stimulus andtrain the powerful opening and closingof the hips. Just be sure to go a bit

heavier when doing Russianswings.

JANUARY 2015 THE BOX 21

THE LOCKOUT At the top of the move-ment, your body will be in a similar position to

Your legs should be locked out, with your core tight and locked down, shoulder blades back and your entire body in a nice straight line. Your biceps will be next to your ears, and your head will peek out through the gap of your arms. A Russian swing will stop at eye level, and the arms will be slightly more relaxed at the top of the rep. Other than that, its the same movement in the start,

3

THE RETURN The kettlebell will return along the same arc it ascended, and the force of the drop should be absorbed by the hips moving backward and down. Remember to keep your chest high. Dont let the kettlebell fold you forward

through swings quickly say, if youre do-ing the classic benchmark WOD Helen

allow it to drop and use your hips to catch it for the next rep.

4

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How popular has CrossFit gotten in Australia?Over the past few years, CrossFit has become more popular,

especially in major cities like Melbourne and Sydney. Its still

something that a lot of people are unfamiliar with. Most peo-

ple have heard of it but still dont know a lot about the whole

concept and how the boxes are run.

How many boxes are there in Adelaide? At the moment in Adelaide, there are about 20 CrossFit gyms

and a population of 1.22 million. About seven of those boxes

have only opened within the past 12 months, which suggests

its a growing empire.

coaching like there at this point?CrossFit Level-1 seminars are run in Melbourne, Sydney, Bris-

do the course. Its a little concerning that anyone can qualify

to train and potentially own their own box after completing

experience. We pride ourselves on our knowledge and expe-

rience. Its important for people trying to realize their dream

of owning and running a box that their knowledge is what

makes the difference to clients and being successful. At the

end of the day, its peoples health youre dealing with, and

gram youre providing them.

Were the only CrossFit box in our area at the moment, which

is why we originally chose the location. There are a few lo-

cal 24/7 gyms and other commercial gyms within 10 kilo-

meters, but we dont see them as competition. Instead, weve

become acquainted with the owners and some of their em-

ployees, and we even have a few members who are personal

trainers at other gyms.

The biggest challenge in a box as opposed to a commercial

gym is the intensity that our clients train at. We have to be

careful with the programming to not overtrain people. As

we all know, its easy to become addicted to CrossFit and not

plan in rest days, and its very easy to become fatigued or

get injured. We program so that the intensity is maintained

throughout each session or WOD, but we also plan one

cardio-based day a week with just bodyweight as well as de-

load weeks for those clients who cant bear to have rest days.

We have a broad range of clients. Some have never heard

of CrossFit before, but the majority of our members have a

intensity with their training. We have a few who have come

from professional running and sprinting backgrounds and

want to maintain the intensity of training even though they

no longer run professionally. And then a few have come from

but want to gain strength.

We came up with the name because the gym is dedicated to

the Fallen soldiers who gave up their lives to protect their

ates can raise money for the Commando Welfare Trust. This

is to support the families of the Fallen heroes who have lost

their lives. The competition runs at the end of each year, and

be found at australianherogames.com.

NNNNNNNNNNNNNNNNNNSSSSSSIDEHHHHHHHHHHHHHHHHHHHE BOX

CROSSFIT FALLEN

By C.J. Logan

BOX STATSLOCATION: 7 Gracechurch St., Port Adelaide, South Australia 5015YEARS IN OPERATION: 0; opened in June 2014NUMBER OF MEMBERS: 30NUMBER OF COACHES: 4FACILITY SIZE: 296 square meters (3,200 square feet)MEMBERSHIP FEES: $149 (USD) per month unlimitedMORE INFORMATION: CrossFitF allen.com.au Ph

oto

Cou

rtes

y of

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By Mike Carlson, NASM-CPT, CFL-1

CrossFit Games AppMake your 2015 CrossFit Open easier with the CrossFit Games app. It allows you to submit, validate and track your scores across the leader boards and even create

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Ubersense CoachUbersense Coach is a slow-motion video analysis app that lets you record and analyze technique-heavy movements like the clean, snatch and muscle-up. Ubersense allows you to zoom and pan the video, use drawing tools to highlight form and even compare two videos side by side. If you train solo, this is an invaluable tool for self-critique. FIND: ubersense.comPRICE: Free

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THEBOXMAG.COM JANUARY 2015 THE BOX 27

WR

R

The

WWE superstar Seth Rollins uses CrossFit to stay strong and healthy in the worlds toughest form of sports entertainment.

BY MIKE CARLSON,NASM-CPT, CFL-1

PHOTOGRAPHY BY T IM PETERSEN


I

recommended that he try CrossFit. It

was a revelation.

I had never done anything where I

was lifting and running all at the same

time. It really changed everything for

me, Rollins says today. The feeling I

had during that workout mimicked the

feeling of being in the ring, in a match

20 minutes deep and knowing I had 20

more minutes to go. So it was the perfect

Imagine doing Fran as a 30-min-ute AMRAP. Now imagine grinding

through that ridiculous painstorm

while 13 million people watch your

every move, only you cant let on to

any of those millions of viewers that

you are tired. In fact, you have to look

cool when you do it, like Bruce Lee

cool. And your movements cant get

sloppy. Everything must be executed

with precision or the consequences

could be catastrophic. One no rep

could mean a career-ending injury for

a friend who is literally putting his

life in your hands. Does this sound

crazy? Welcome to the world of WWE

superstar Seth Rollins.

At 6 feet 2 inches tall and 205 pounds, Rollins is on the small side for

a sports entertainer. Lifting weights is

an occupational necessity for Rollins,

who regularly squares off against men

who are 6 feet 5 inches tall and 245

pounds. In his biography Hitman: My Real Life in the Cartoon World of Wres-tling, WWE legend Bret Hart describes lifting weights as a double-edged

sword for sports entertainers. Early

in their career, attacking the iron is a

prerequisite to build the strength and

the aesthetics the profession demands

not to mention the durability they

need to perform 300 nights a year.

But eventually all those skullcrushers,

preacher curls and other bodybuild-

ing-style isolation exercises begin to

fray the joints they formerly protected.

Thats where Rollins found himself

four years ago. At just 24, his injuries

were already piling up and he was

suffering from a boredom-related case

of gym burnout. Thats when a friend

Rollins quickly came to realize

that CrossFit was the optimal form

of training for his profession. After

all, CrossFit trains its athletes for the

unknown and unknowable, a perfect

description for the frenetic action in

a WWE match. Even more important,

CrossFits emphasis on mobility and

perfecting universal movement pat-

healthier athlete, one whos at less risk


Road WarriorSeth Rollins travels 50 weeks a year and wrestles in more than 200 matches over a 12-month span. Packing a bag for this much travel is like its own part-time job, especially for someone who is so dedicated to his training regimen and diet. Rollins has it down to a science, though, and even has a separate bag just for his supplements. This is what goes in his luggage even before his tooth-brush and deodorant.

SUPPLEMENTS

on the road, Rollins says.)

CROSSFIT GEAR

keep tearing my hands, Rollins says.)


picking up bigger guys. And a

lot of the ways guys get hurt is

when theyre trying to pick up

someone whos bigger than

they are. But if you apply the

same principles you would do

in a power clean to picking

up a human body spinal

bracing, keeping your heels

down, having a solid stance

and a lot safer for you and

your opponent, Rollins says.

When someone is allowing

you to pick him up, hes put-

ting his life in your hands. We

are professionals and we are

trained, but having that extra

bit of training from CrossFit is

helpful in that it makes sure

that guys I pick up who are

heavier than me get put down

properly, as well.

Now that Rollins is feeling

like his injuries have cleared

up and hes moving better than

ever inside the ring, hes trying

to spread the CrossFit message

to a new generation of athletes.

He has opened a pro-wrestling

school called The Black and

Brave Wrestling Academy

(blackandbravewrestling.com)

inside Quad City CrossFit (qc

Students in his school are

required to do CrossFit as their

Finding CrossFit changed every-thing. The feeling I had during that workout mimicked the feeling of be-ing in the ring, in a match 20 minutes deep and know-ing I had 20 more minutes to go. It was the perfect marriage of wres-tling and fitness.

Requires a digital subscription or digital single-copy purchase.


strength-and-conditioning

he can get kids started early in

ring not to mention more

marketable.

In the 1980s and early

was dominated by the mas-

than 650 million homes

clanging and banging the

-

and Jason Khalipa are the new

modern men want to look

as opposed to creating this

part will come along with

is able to maintain six-pack abs

-

ing to a Paleo diet with his


can, but sometime the best he can do is

a Wendys Baconator without the bun

while hes rushing through the airport

In January, Rollins will travel to the

Wells Fargo Center in Philadelphia for

the WWEs annual Royal Rumble event,

a 30-man elimination match in which

a fresh man enters the fray every two

minutes and is eliminated by getting

-

ing, mostly unscripted and highly un-

You tell people its entertainment,

but that doesnt mean it doesnt take

an extreme amount of aerobic and

running and jumping and yelling at

the same time, which is a completely

landing on the mat, which takes the

longer matches feel just like youre do-

or hear straight, but you have to keep

you want to quit, but you know you still

The next year will be busier than

ever for Rollins, whose star appears

to be on the rise in the WWE after he

won the pay-per-view Money in the

two years, hell enter the CrossFit Open

Rollins is such a good athlete he could

make it to Regionals and give a lot of

box two to three times a week in what-

ever town hes passing through and add

another T-shirt to his massive collec-

he gets an incredulous response from

When I say Im with WWE, they try

get your pec-deck on? Rollins says,

wrestlers who are doing CrossFit yet,

so box owners are just going by what

at a time, Im trying to change that

CF Meets WWEThe athletic demands of a WWE su-perstar are so complex and varied as to border on the ridiculous. Strength and power are obvious, but wrestlers also need balance, speed, agility, stability and coordination not to mention abs. They have to have abs.

Josh Gallegos and Mike Vaccarella, both full-time coaches at DogTown CrossFit in Southern California, cre-ate the workouts for Seth Rollins. In-stead of getting bogged down in the

-lenges their client faces, they program

that the broad, general and inclusive design will cover anything that Rollins might face in the squared circle.

Seth does so many CrossFit ele-ments in the ring, Gallegos says.

are some of the main elements of CrossFit: gymnastics, endurance,

of other athletes who are going to

and bench presses.

Google document that the three men share and update several times a day, looks like the regimen of a high-level Regionals competitor. It starts with a long warm-up and a healthy dose of mobilization. The workouts tend to skew heavily toward gymnas-tics skills and the Olympic lifts, and

The hard part is working around Rol--

ule, a trick Gallegos refers to as controlled chaos.

Managing his work and his work-ing out is the hard part, Vaccarella says. Seth has such a visible job, the last thing we want to do is tire him out so he looks sluggish. To be

honest, his Olympic lifting is based on a nine-week program, but it can take him 15 weeks to get through it

-

CrossFitter.Although Gallegos and Vaccarella

claim they train Rollins just like any other client, the fact that the WWE superstar is a multimillion-dollar commodity who has sold tickets and

the stakes when it comes to manag-ing injuries. If Rollins has to sit on the sidelines because he pulled a mus-cle trying to hit a new snatch PR, the

dollars and marketing efforts. It makes you a bit nervous because

-

not programming crazy long chippers, but Seth is so good at dissecting a workout and letting us know if some-thing is too much or too little or if he

match. The sign of a good coach and a good client relationship is commu-nication. We talk three to four times a day, and we are constantly making notes and adjustments.

///WENDLERS WISDOM///

/// Enjoy setting PRs on big lifts? Of course you do. Sustainable strength gains can be yours with Jim Wendlers famed 5/3/1 program.

By C.J. Logan /// Photography by Robert Reiff ///Ath

lete

: Mik

e Va

ccar

ella


FMost EffRaw Strethick lea

the mass

socially

goer, he

and ben

5/3/1 i

these day

If you

5/3/1 isin eithe

on Ama

wendler.

see his other work.)

There are a ton of great strength pro-

grams out there and a lot of smart people.

Ive tried a lot of programs, and in a regu-

lar CrossFit group setting, Wendler works

across all levels, says Craig Hysell, owner

of Conviction Training Facility in South

Carolina. As of this writing, Hysell was in

5/3/1 programming with his members.

Most CrossFit coaches dont have the

ability to run the same group of people

all the way through a program from start

coming in, Hysell adds. So how can we

work a program based off percentages [of

one-rep max] into a group setting?

With the 5/3/1 program, thats how. Its

simple, it emphasizes steady, incremen-

tal weight increases, and its designed to

produce both short- and long-term PRs.

It might just be the strength enhancer you

(or your members) have been waiting for.

///

STRENGTHBY DESIGN

/MONDAY/

///

Back Squat

STRENGTH: BACK SQUAT Warm-Up Sets:

1 5 40%1 5 50%

Work Sets:

1 5 75%

*Base your percentages off 90% of your 1RM plus 10 pounds.**AMRAP before racking it.

Conditioning: Three rounds for time:

***On the last round, do as many deadlifts as you can at this weight.


Deadlift

400-Meter Run

42 THE BOX JANUARY 2015

5/3/1 FUNDAMENTALSThe program Wendler popularized is ut-

terly basic on purpose. Simplicity was his

back in 2005. Well, that and getting stron-

ger. Retired from competitive lifting by then,

Wendler was a new father who no longer

had the time or desire to live in the weight

room. I still wanted to be strong, he writes

in his book, but I didnt want to have to

spend all my time thinking about it.

The basic 5/3/1 training template entails

the following: The main lifts are the stand-

ing military press, back squat, deadlift and

bench press. A typical training cycle is four

weeks long. In Week 1, for each of the main

ing a warm-up. In Week 2, youll do three

sets of three. In Week 3, youll do three

sets of 5, 3 and 1. And in Week 4, youll

deload before starting the cycle over the

to use, based off a percentage of your one-

rep max. These are the constants. Theres

more to it than this, of course for ex-

ample, the assistance exercises youll do,

which will vary depending on your goals,

weaknesses and personal preferences

but thats the gist.

The repeated 5/3/1 rep scheme is the

obvious trademark of Wendlers program,

but what distinguishes it from other seri-

ous strength protocols are three philo-

sophical tenets:

Start Too Light: Wendler doesnt believe in rushing into heavy weights. Patience

and self-control are required if you want

to see continued strength gains instead

of plateaus in weight a few months into

a program. Starting too light allows for

more time for you to progress forward, he

writes in the book. To support this philoso-

phy, loads in the 5/3/1 program start off as

percentages of 90 percent of your 1RM, not your actual 1RM.

/TUESDAY/

Military Press

STRENGTH: MILITARY PRESSWarm-Up Sets:Sets Reps Weight*1 5 40%1 5 50%1 3 60%

Work SetsSets Reps Weight1 5 65%1 5 75%1 5+** 85%

*Base your percentages off 90% of your 1RM plus 5 pounds.** AMRAP before racking it.

Conditioning:EMOM for 10 minutes of: 4 burpees 6 ring dips

STRENGTH: PUSH PRESSWarm-Up Sets:Sets Reps Weight*1 5 40%1 5 50%1 3 60%

Work Sets:Sets Reps Weight1 5 65%1 5 75%1 5+** 85%

*Base your percentages off 90% of your1RM plus 5 pounds.**AMRAP before racking it.

Conditioning:21-15-9 reps for time of:

hang power cleans (155/105 pounds)handstand push-ups

/THURSDAY/

/WEDNESDAY/

Off. If you want to build strength, you need to rest.

Push Press Hang Power Clean


Burpee

Progress Slowly: Same concept here. Add-ing a plate to each side of the bar means

adding a 5- or 10-pound plate, not a 25 or

45. For instance, after working off 90 per-

program, in the second month, youll use

90 percent plus 5 or 10 pounds, depend-

ing on the lift. These small increases may

seem barely noticeable, but theyll ensure

that you can keep adding weight each cycle

for several months.

Break Personal Records: Deload weeks excluded, every 5/3/1 workout offers an

opportunity to break a PR through what

of a main lift, in which the listed rep count

is either 5, 3 or 1 (depending on the week),

he prescribes doing as many reps as pos-

sible with proper form. For example, if on

your last set of squats in Week 2 of a cycle

you did eight reps of 275 pounds, and thats

the most reps youve ever done with that

weight, youve just PRd. Most people live

and die by their one-rep max, Wendler

writes. To me, this is foolish and short-

sighted. If your squat goes from 225 x 6 to

225 x 9, youve gotten stronger.

Wendlers program may sound rigid

what with all the main lift sets and reps stay-

ing the same and load percentages more or

less predetermined but its really not.

The endless options of assistance exercises

(exercises other than the main lifts) make

5/3/1 fully customizable. Wendler pro-

vides a long list of his favorite assistance

moves for each of the four main lifts as well

as different ways to incorporate them into

the program. Assistance exercises, he says,

/FRIDAY/ STRENGTH: DEADLIFT

Warm-Up Sets:Sets Reps Weight*1 5 40%1 5 50%1 3 60%

Work Sets:Sets Reps Weight1 5 65%1 5 75%1 5+** 85%

*Base your percentages off 90% of your 1RM plus 10 pounds.**AMRAP before racking it.

Conditioning:10-9-8-7-6-5-4-3-2-1 reps (with a 10-minute cap) of: front squats at 40% of 1RM chest-to-bar pull-ups


This workout was inspired by our friends at SEALFIT.For time per round, rest 2 minutes between rounds.As an individual or in teams of 2:

Round 1:50 push-ups800-meter run

Round 2:50 8-count bodybuilders800-meter run

Round 3:50 burpees800-meter run

Round 4:50 push-ups800-meter run

/SATURDAY/

Front Squat

should strengthen weak areas of the body,

support the main lifts, promote balance in

your body and build muscle mass. Basically,

anything that achieves one or more of these

things is fair game.

5/3/1 FOR CROSSFITIn the second edition of his book, Wendler

rating 5/3/1 into a CrossFit program. And

while hes upfront in stating that hes not

CrossFits biggest fan, his general guidelines

Fitting athlete, coach or box owner.

For practical application of 5/3/1 within a

box setting, Conviction Training Facilitys is

a great example. First and foremost, Hysell

believes in the virtues of enhancing strength,

and he believes 5/3/1 is ideally suited for a

broad CrossFit audience. Strength works

for everybody, Hysell says. I dont care who

as much as it does for a Games competitor.

over as long as youre programming your

stamina pieces correctly. What I love about

this program for a CrossFitter is that it

shows you what patience can get you. It

allows you to understand that starting too

six, seven, eight cycles.

used the month leading up to the start of his

on squats, deadlifts, military presses, push

sell is a big fan of the bench press; its just

not practical from an equipment standpoint

to include in his general classes.)

The fact that the bench press is omitted

and push presses and split jerks are added

We all have that competitive drive. Whether you are stepping on stage, lifting heavy weight, or trying to run a better time, you are always striving to be better than yesterday. To optimize your results, it takes more than just hard work at the gym. You have to stay disciplined with your training, nutrition, and supplementation.

Let HMB strengthen your results. Studies have shown that supplementing with HMB during training is proven to increase strength, improve endurance, and aid in a faster recovery.

Check out HMB.org to see why so many elite athletes like you take HMB. Read about the science behind the product. Then follow the links to purchase HMB to start strengthening your results.

HMB is developed, licensed, and marketed by Metabolic Technologies, Inc.

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This product is not intended to diagnose, treat, cure, or prevent any disease.


Working assistance exercises into met-cons performed after the main lift of the day. -

-

-

Keeping met-con duration in check.

-

-

-

-

-

-

-

en-hance

-

HEALTHY DEBATEAltering 5/3/1 to suit CrossFitis an area that could causesome disagreement from theman who popularized it. Jim Wendler wrote frankly (and

my program and still refer to it

-cally for his view on inserting push presses and split jerks into the program in place of the

of which involves the move-ments used. The movements this coach selected certainly

adaptation. So a well-designed training program that correctly addresses all areas in an intel-

When asked to respond

Hysell was highly respectful.

program without messing it up

-ing people prepared for the

an hourlong group class full

-

up on four months of Wendler

and having fun. We have Jim tothank for laying the foundation.

Handstand Push-Up

experiencethe Vitamin Shoppe

difference and discoverour large selectionof vitamins, minerals,proteins, amino acids,post-workout formulasand more.

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it

A mountain of research suggests

that vitamin K2 might just be the

most important vitamin youve

never heard of.BY ELKE S. NELSON, PH.D.

Heres a nutritional riddle for you: How is it possible that people can take cal-cium, supplement with vitamin D to promote the absorption

of that calcium, and still end up with

fragile bones and osteoporosis? The

answer, as it turns out, is that calcium is

pretty helpless and tends to get turned

around without a messenger to tell it

where to go. The name of that messen-

ger? Vitamin K.

GETTING TO K-NOW YOUIf youre aware of vitamin K at all, its

likely because you have a brand-new

baby who was given a shot of the vi-

tamin within hours of being born.

Newborns are considered deficient

in vitamin K, which is primarily in-

volved in blood clotting. In fact, the

K is short for the German word for

coagulation: Koagulation.For the better part of the last centu-

ry, K has been largely misunderstood.

K1 and K2 were initially believed to be

different forms of the same vitamin,

being a mutual role in blood clotting.

We now know that those two naturally

occurring types of vitamin K do more

than assist with blood clotting.

In 1978, the discovery of a protein

involved in bone growth that relied

on K2 to function properly gave scien-

tists a hint that there might be more to

the K story than blood clotting. But it

wasnt until 1997 that scientists began

to recognize the broader importance of

the vitamins. While each plays an im-

portant role in activating proteins, K1

turns out to be used preferentially by

the liver to activate proteins involved

in blood clotting, while K2 is prefer-

entially used by most other tissues to

activate other proteins and escort cal-

cium to appropriate locations like to

bones and teeth rather than soft tissue

(which can result in, say, kidney stones)

or arteries (which can result in athero-

sclerosis, or hardening of the arteries

a serious marker of cardiovascular

disease).

A K2 HISTORYNearly 70 years ago, renowned dentist

Dr. Weston A. Price discovered vita-

min K2, but, not quite understanding

what he had found, named it Activator

Price tested the milk of various ani-

mals, which had been sent to him from

around the world, and observed that

Activator X played a key role in min-

eral use and affected growth and de-

velopment (for example, facial-bone

formation), reproduction, dental hy-

giene, heart disease and brain func-

tion. Through his sampling, he noticed

an incredible trend: The higher the

vitamin content of a regions butterfat

(the fatty part of milk), the lower the

mortality from pneumonia and heart

disease among its population.

It took years of unsuccessful attempts

to identify vitamin K2; initially, some

thought these remarkable health re-

sults were the work of essential fatty

acids, and later others suggested it was

the omega-3 eicosapentaenoic acid at

play. But the characteristics of these

fatty acids didnt quite match K2. For

example, fatty acids are abundant in

cod-liver and plant-seed oils; K2 is not.

Fatty acids are unable to change iodide

into iodine; K2 is. In fact, Price initially

used a test that measures conversion to

iodine to identify Activator X in his sam-

ples. Interestingly, this test had been

used for decades in other parts of the

world, where the chemical structure

of the K vitamins had been discovered

However, as a consequence of language

barriers and a relatively poor state of

technology, separate discoveries of the

same vitamin had gone unnoticed.

BIOCHEMICAL BREAKTHROUGHSTo dig deeper into biochemistry, K vi-

tamins collaborate with proteins called

carboxylases to add negatively charged

carboxyl groups to other proteins. The

addition of a negative charge to these

proteins enables them to bind calci-

um, which has an equal and opposite

charge. Think magnets the nega-

tively charged protein attracts posi-

tively charged calcium. Proteins that

rely on vitamin K for activation to bind

calcium are referred to as K-dependent

proteins. Importantly, K2 works syner-

gistically with two other fat-soluble vi-

tamins, A and D. While A and D tell cells


to produce certain proteins (like one

called osteocalcin, which is involved in

building bones), K2 activates these pro-

teins by giving them the ability to bind

calcium. In the case of osteocalcin, vi-

tamins A and D signal cells to produce

it, but it needs activation by K2 before

it can properly organize deposits of cal-

cium salts in bones and teeth. The same

goes for another protein, called matrix

Gla protein (MGP), which protects ar-

teries from hardening.

Price demonstrated many of these

functions through experiments. In one,

-

ing feed that lacked certain nutrients)

and found that those that consumed

butter rich in vitamins A and K2 had a

lower mortality rate compared to those

that ate butter rich in A alone. He also

found that cod-liver oil (a rich source

of vitamins A and D), could correct

-

ciency diet, and this effect was doubled

with the addition to their diet of butter

oil that was particularly high in K2.

Price went on to show that this cod-

liver-oil/high-vitamin-butter-oil mix-

ture could effectively treat signs of phys-

ical degeneration, like dental cavities.

Get this a 14-year-old girl reportedly

healed 42 open cavities by taking the

oil mixture three times daily for seven

months. To try to explain this, Price

conducted studies on saliva and K2 and

found that K2 affected the composition

of saliva and, in particular, the behavior

of the mineral phosphorous, making it

move into teeth in some subjects. K2

also reduced the amount of bacteria

in saliva. These observations, among

many more, led to an appreciation for

vitamins A, D and K2 and particular-

ly the ways they collaborate when it

comes to the growth and mineralization

under the enamel of teeth.

There are more examples of just how

critical K2 is to health. Consider this:

Healthy arteries do not contain the in-

active form of MGP (the protein that

prevents arteries from hardening), but

atherosclerotic arteries do. And this:

People with the highest levels of circu-

lating inactive osteocalcin exhibit more

hip fracture. But when fracture-prone

Japanese subjects with osteoporosis

were given high doses of K2, they exhib-

ited completely reversed bone loss and

reduced evidence of fractures. (Remem-

ber, MGP and osteocalcin are dependent

on vitamin K2 to be activated.) Similarly,

when scientists evaluate patients with

kidney stones (which are clumps of cal-

cium that form in the kidneys or blad-

der), they notice a trend toward higher

levels of the inactive K2-dependent pro-

tein responsible for preventing calcium

crystal formation. And scientists have

found that men with the highest intake

of K2 cut their risk of death from coro-

nary heart disease in half, as was seen in

the Rotterdam Study.

light on K2 intake and cancer. For ex-

ample, a study of more than 11,000

men suggested that increased K2 (but

Vitamin K2 is preferentially used by most tissues to activate other proteins and escort calcium to appropriate locations like to bones and teeth rather than soft tissue or arteries.


http://THEBOXMAG.COM

Vitamin K1 is 10 timore prevalent thanK2 in typical diets,humans are far bettabsorbing K2 fromthan they are K1.not K1) intake could reduce the risk of

prostate cancer by 35 percent, with the

prostate cancer. This is all pretty re-

markable stuff.

DEALING WITH DEFICIENCY

lowing a healthy lifestyle doesnt

necessarily mean youre consuming

the green tissues of plants, embedded

within the membranes of specialty

organelles called chloroplasts. Inside

process of synthesizing glucose from

sunlight (aka photosynthesis). K1 is

typical diets, but humans are far better

at absorbing K2 from food than they

are K1. For example, plenty of people

are regularly consuming K1-rich green

sorb about 10 to 15 percent of the K1

of spinach yields 17 percent and 50

grams of spinach yields 28 percent.

In other words, less is more when it

comes to K1 because of our poor abil-

You might be thinking that this should

OK so long as youre consuming a lot

of K1 to make up for it, and consum-

ing less K2 might not be concerning

sorb it when you do eat it. Thats great

is not regularly eating foods with no-

table amounts of K2. And although the

entists estimate that the small amount

of K1 that can be absorbed daily (200

the skeletal system, regardless of how

Therefore, its essential that we get suf-

studies show that K2 is at least three

bones and that consumption of K2 (and

not K1) is associated with reduced risk

of coronary heart disease.

EAT YOUR K2Now heres the good news: You can

pretty easily enhance your K2 con-

sumption by eating fermented foods

and fats from grass-fed animals. K2 is

found in the butterfat, organs and fat

es, which are rich in its precursor, K1.

Because K2 hangs out in the pancreas

thought to be the richest animal sourc-

organs, brains, cartilage and possibly

pass on grass-fed cow brains, whip up

a pot of bone broth instead; bone, too,

is likely to be richer in K2 compared to

the more common cuts of meat.

butters from around the world, and

commercial butter from grain-fed cows

way to tell whether your butter is rich

orange color, which comes from the

beta carotene associated with K1.

If eating land animals is not your

thing, K2 also can be obtained from cer-


Finding K2

-

FOOD AMOUNT OF K2 (micrograms per 100 grams)

natto

57

9

8

5

*Egg yolks in the Netherlands have twice the amount of vitamin K2.

anaerobic bacteria, which contrib-

ute K2 to fermented foods (like natto, which is fermented soybeans, and sau-

erkraut) and produce the vitamin in the

gut though questions remain about

the bioavailability of K2 produced in

the gut. On the other hand, K2 absorp-

tion from natto, which contains the highest concentration of K2 of any food

measured, approaches 100 percent.

The daily dosing recommendation for

K2 is 45 to 185 micrograms for healthy

adults who are not taking anti-blood-

clotting drugs (anticoagulants). Plus,

if youre taking calcium supplements,

its important to get adequate K2 to

ensure the calcium is going to the right

places. One popular way to increase

K2 intake is to take the cod-liver-oil/

high-vitamin-butter-oil concoction that

Price used to such remarkable effect.

This mixture also provides vitamins E,

A, D and conjugated linoleic acid, mak-

ing it a somewhat one-stop-shop sup-

plement, and several companies sell it

ready-made.

commercially available in two pre-

dominant forms menaquinone-7

(MK-7) and menaquinone-4 (MK-4),

which are produced by bacteria or

in animal tissues, respectively. Little

is known about how MK-7 and MK-4

variety is generally recommended.

Supplemental MK-7 is made from nat-to extract, whereas MK-4 is synthetic and not derived from animal sources.

Therefore, to increase your intake of

MK-4, your best bet is to consume real,

grass-fed animal products rather than

supplements. For those of you who

do pursue K2 supplementation, keep

in mind that it is a fat-soluble vitamin

and therefore must be taken with food

in order to be adequately absorbed.

Dont worry too much about being lib-

eral with your K2 intake because peo-

ple given extremely high amounts of

the vitamin over three years showed

no adverse reactions.

K2 absorption from natto, which contains the highest concentration of K2 of any food measured, approaches 100 percent.

THE BOX BOX


PALEO KITCHEN

REESES PEANUT BUTTER CUPSThis dairy-, soy- and gluten-free snack is proof that when theres a will, theres a way. If youre in need of an indulgence or want to bring a conversation starter to your next potluck, whip up these heavenly bites of chocolate and almond butter. Better yet, store a bunch in your freezer so that you can pop one to kick that next dessert temptation. And you thought Paleo was no fun!BY ELKE S. NELSON, PH.D. PHOTO BY ROBERT REIFF


Food

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Ingredients: 1 10-ounce bag Enjoy Life dairy-free

semisweet chocolate mega chunks

tablespoon coconut ghee or coconut oil

12 tablespoons or cup almond butter

(crunchy or smooth)

baking pan. Place the pan somewhere

near the stove-top so that it is convenient

to transfer ingredients into the cups.

Fill a small saucepan a little less than

halfway with water and place over high

heat until it reaches a boil. Place a metal

bowl on top of the saucepan and reduce

the heat to medium. Add chocolate and

coconut ghee to the metal bowl, stirring

constantly while the ingredients melt

together. Once melted and thoroughly

mixed, carefully transfer 1 teaspoon of

it fully covers the bottom. Making sure to

continue mixing the chocolate often so that

it doesnt burn, add tablespoon almond

the chocolate layer. Lastly, add another

teaspoon of the melted chocolate on top

of the almond butter, dividing remaining

chocolate evenly among the cups. Using

the top of each cup so that the chocolate

entirely covers the almond butter.

freezer. The cups will be ready to eat after

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COMMUNITY SPIRITCROSSFIT FACESPersonal expressions of CrossFit from around the globe.

BY MIKE CARLSON, NASM-CPT, CFL-1

Im scared of everything. Im scared

the passenger in a car driven by her

The doctor described it to her as being

one month after the accident.

the depth was there. It had improved

KRYSTAL CANTU

one of the few moves that she hasnt

(who appeared on the cover of The Box

Pho

to b

y Je

rry

Can

tu



In 2011, Chicagos Shebnem Ince was named a top sommelier

by Food & Wine magazine. Its a massive honor in the wine world, with only seven oenophiles receiving the accolade

each year. It should have been the crowning moment of a

proud career, but Ince couldnt enjoy it. It was a time in my

life when I was not active and the most unhappy, she says. It

was a big deal, but I was not in a great place.

Ince started in the wine industry in 1987 in her fathers

house wine expert at Perman Wine Selections. The life of a

In my late 30s, I had fallen to whatever you fall to when

you are making excuses for yourself, says Ince, who had

been a dancer and swimmer in her youth. CrossFit brought

balance into my life and made me a physical person again. I

had been kind of separated from physicality for a long time.

It was hard to achieve that balance, but I am now in a place

where Im pretty happy with how things are going.

In pursuit of a balanced life, Ince and a friend decided

to CrossFit across the French countryside earlier this year

during a work trip to that countrys wine region. It became

the womens aesthetic is very lean and very small and the

girls in the box dont put any weight on their bars, Ince says.

[My friend] Jenny and I are both like 59 and are Amazons,

so when we loaded up our bars, they were like Whoa! What

is going on? Ince speaks very good French but found that

most of the exercises were called by their English names

the squat is le squat. Even so, the movements in CrossFit

are universal and transcend language barriers. At one stop

on their tour, they completed workout 14.5 of the CrossFit

Open at the Reebok CrossFit gym that is two blocks from the

Louvre, then crushed a massive oyster tower and two bottles

of Sancerre.

with the disciplined work ethic of functional exercises per

formed at high intensity might seem like worlds colliding.

However, Ince believes that her exercise habit has made her

more of an aberration in the wine world than her wine habit

has in her CrossFit world. I dont know if I go to a pretty al

coholic gym, but no one is freaked out by any drinking, says

I think people just like to work hard and play hard.

SHEBNEM INCE

Pho

tos

by J

ohn

McA

rthu

r


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SNATCH + SKIP SPRINTTwo movements highlight this power-focused met-con. Grab a rope and a barbell and prepare to get fried.

By Isaiah Rhodes, NSCA-CPT

the double-un e , i ,

DEGREE OF DIFFICULTYTechnical: 9Metabolic: 8Volume: 6.5Strength: 8OVERALL: 7.8 (out of 10)

CLASSIFIERFirebreather: 8 minutes or less

:01-10 minutes1-12 minutes-15 minutes

1. USE IT AS A FINISHER: This is a very manageable amount of 50 snatches, especially with reducing weight every succeeding round, Conde says. I recommend doing

after a strength session that may have involved some heavy squats, pulls or presses.

2. STRATEGIZE PLATES: To help with faster transitions when reducing the weight after each round of snatches, I recommend placing 15-pound plates closest to your hands followed by three 10-pound plates so you simply need to take each plate off instead of having to replace a full 45-pound

plate with a 35-pound one, and then a 25-pound one to a 10 and a 5-pound plate, he says.

3. PICK A GOOD ROPE: Use a rope with a lighter cable if you can, so as not to fatigue both your shoulders and forearms, Conde

especially for the higher-rep rounds of snatches. Adjustable cables can be found at crossrope.com.

Jeredan Conde is a CrossFit

Fit weightlifting trainer. He is the head coach and general manager of Touareg CrossFit in Dubai, United Arab Emirates.

When you see a whiteboard with only two exercises

might even think about how lucky Rich Froning is for

exercises allow you to feel like a pro putting a hurt on a WOD, but this met-con designed by Touareg CrossFit owner Jeredan Conde is a big slice of humble (Paleo) pie: snatches and double-unders, two movements that demand power and extreme coordi-nation over two minutes, much less 10.

This is a fairly fast and classic couplet combin-ing a weightlifting movement with a fast-paced cardio movement, Conde says. The only rest the athlete should get is from transitioning between the two move-ments and taking plates off the barbell before begin-ning the next round of snatches.

Give this workout a go, and if you can break eight

COACH SAYS

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