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The Box - November 2014 USA PDF
The Box - November 2014 USA PDF
Vol.
%(5
129(0
Issue 3
The Box Magazine is printed bimonthly in the U.S.A. 2014 by Active Interest Media,
Inc. All rights reserved. Reproduction 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
CONTENTS
NOVEMBER 2014
FEATURES
26
DEPARTMENTS
8
CROSSTALK
Research, News, Technique
16 EXERCISE ANATOMY
Muscle-Up
58 COMMUNITY SPIRIT:
CrossFit Faces
Leveling Up
Bed, Box and Beyond
66 WOM
30-30-30
48 NUTRITION 101
Performance isnt just built in the
box, its also built on the plate.
By Matthew Kadey, MS, RD
FOLLOW US ON:
/THEBOXMAG
@THEBOX_MAGAZINE
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.
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6 THE BOX NOVEMBER 2014
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AVERAGE DOESNT
LOOK AT THE INGREDIENTS
Delicious, Whole-Food-Based
20G Protein Blend
*Based upon air-dried fruits and vegetables. ^Our products are tested by an independent third party lab for genetically modified material and test below a 0.9%
threshold. This product has been tested by HFL Sport Science, a world-class anti-doping lab, for over 145 banned substances on the 2014 World
Anti-Doping Agency (WADA) prohibited list via HFL skip lot testing protocol #ICP0307 and has been certified banned substance free. These statements have
not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462
or visit GNC.com for the store nearest you. 2014 General Nutrition Corporation. May not be available outside the U.S.
CrossTalk
NOVEMBER 2014
BY C.J. LOGAN
Perfection is
not attainable,
but if we chase
perfection
we can catch
excellence.
Rich Froning
CrossTalk
FUEL FOR
THOUGHT
day, especially around your workouts, will help you maintain energy
levels. Eat an appropriate pre- and
post-WOD snack of approximately
150 calories (depending on your
goals), and have a balance of protein and carbohydrates every three
to four hours to keep your energy
levels at their peak. A good midafternoon nosh could be a nut mix,
jerky and a piece of fruit or a small
salad loaded with veggies and
lean protein. Also, dont be afraid
to have two lunches. If you eat a
post-WOD snack at around 10:45
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lunch at around 2 p.m. is totally
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because its no longer lunchtime.
Listen to your body.
Melissa Gerharter, MS, RD, CSSD,
is co-owner of Joust Strength + Fitness, a CrossFit gym in Ann Arbor,
Michigan. She is also a sports
dietitian who counsels athletes of
all levels. She can be reached at
PHOLVVD#MRXVWWQHVVFRP
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CLUSTER
POWER
GEAR WORTH
GETTING:
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CrossTalk
DRINK
RESPONSIBLY
(MEANING LESS)
>> Think one night of hard drinking wont do you
any harm? A new study published in the journal
PLOS ONE begs to differ. Researchers at the
University of Massachusetts Medical School had
11 men and 14 women imbibe enough in one
hour to raise their blood alcohol content to 0.08
g/dl something many Americans do multiple
times every week. After testing subjects blood
samples over a four-hour period during the
experiment and again the next day, the UMass
team observed rapid increases in blood toxins
DWOHYHOVKLJKHQRXJKWRFDXVHLQDPPDWLRQDQG
tissue destruction. Gyongyi Szabo, M.D., Ph.D.,
one of the study authors, noted that even one
excessive drinking bout can induce potentially
harmful immune responses in otherwise healthy
individuals. Interestingly, women exhibited higher
levels of blood toxins than men in this experiment.
Regardless of gender, next time you meet friends
for happy hour, have one or two drinks, not four or
YHRUPRUH
20
PROCESSED
INFORMATION
THEBOXMAG.COM
CrossTalk
5-MINUTE FIX:
SQUAT CLEAN
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toes. Its tough to squat clean if your front
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using the traps (shrugging) is a common
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Practice from a hang: If the middle and/
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from the hang position. This allows you
to focus on the up-shrug and turning the
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down underneath the bar to the front-squat
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EXERCISE
ANATOMY
MUSCLE-UP
The muscle-up is a great upper-body movement to
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gymnastics rings. Although it can sometimes be very
challenging to acquire the strength and the skill to
perform the muscle-up, its actually a beginner-level
move for male gymnasts. In fact, they just call it getting
on the rings!
In the muscle-up, the athlete will go from a hanging
position beneath the rings to a position of locked-out
support above. Think of it as getting up and out of a
pool without the buoyancy of the water to assist you
and with the concrete deck replaced by a shifting pair
of rings. Nevertheless, the ring muscle-up provides a
unique stimulus and builds a ton of athleticism.
THE ACTION
Keeping your
knuckles together
and hands in close,
lean back slightly
and pull your
hands down to
your sternum.
By David Lipson3KRWRVE\5REHUW5HLII
X STARTING POSITION
Hang a pair of gymnastics
rings at about the height of an
outstretched arm overhead.
Place your hands on the rings,
establish a false grip and
assume a hanging position.
A false grip
provides more
leverage and essentially
means that you are holding
the rings right in the crook of
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OPUJOUIFmOHFST
To set it, place your wrists on
the rings, then wrap the thumb
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Flex your forearms to
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This
should be
the deepest
and hardest
pull you can
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THEBOXMAG.COM
Keep
your hands
in tight the
entire time.
THEBOXMAG.COM
Most people
struggle with either
the skill or the strength
requirement of this movement. If youre struggling with
the skill, practice holding the
false grip and rehearse the transition (keeping the hands in tight
and getting the head through
fast). If strength is the issue,
work pull-ups and dips
to build up baseline
strength.
BELT UP
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their lifts.
ith all the work CrossFit athletes put into their training,
its a wonder more of them dont show up at their box
with a weight belt. Weight belts may seem humdrum
compared to lashier itness gear like speed ropes and
Bosu trainers, but they provide a genuine anatomical and physiological
advantage. Its time to learn what they do and how to use them.
First, a quick anatomy lesson: The diaphragm divides the torso into
two compartments. The upper compartment, called the thorax, contains the lungs, heart, thoracic vertebrae and, more important, the rib
cage. When an athlete closes his or her glottis (holds his or her breath)
and performs a Valsalva maneuver in a heavy lift, intrathoracic pressure increases. But because the rib cage is solid and surrounds the thorax, the increased pressure doesnt expand this compartment outward.
Rather, the pressure is exerted back against the thoracic spine, stabilizing it and keeping the athlete upright.
FO
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INSIDE
THE BOX
Head trainer and owner Tyler Medearis discusses drop-ins, amazing weather and the new ways of CrossFit.
By C.J. Logan
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BOX STATS
FUNCTIONAL FEETNESS
Broad, general and inclusive isnt just a description of CrossFit, theyre also the
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warned: If you cant Rx the WOD, it wont be the fault of these shoes.
By Mike Carlson
SHOWN: Reebok
Nano 4.0
The shoe that launched the
CrossFit footwear category is back
with its fourth iteration of the Nano.
Lightweight and durable, the Nano
adapts to any WOD you throw at it.
Despite six stock colors to choose
from, Reebok also offers the option to
customize a pair, with hundreds of
color combinations available.
FIND: reebok.com
PRICE: $120
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SHOWN: Topo
Athletic Sant
A new entry into the market
is the Sant by Topo Athletic.
Breathable and light, the Sant
sports a micro-adjustable Boa closure
that lets you literally dial in the perfect
[>P[OP[ZUL\[YHSWSH[MVYTSH[LYHS
stabilizer and Velcro strap, the Sant
performs seamlessly when moving
between Olympic lifts and sustained
monostructural activities.
FIND: topoathletic.com
PRICE: $125
SHOWN: inov-8
F-Lite 195
A combination of a minimalist
running shoe and a functional trainer,
the F-Lite 195 by inov-8 can do it all.
The 3-millimeter drop is perfect for
natural-/Pose-style runners, and the low
and stable platform makes it ideal for
moving a barbell. A reinforced medial
section provides extra traction and
protection when climbing ropes.
FIND: inov-8.com
PRICE: $120
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B Y L I N D S AY B E R R A
PHOTOGRAPHY BY ROBERT REIFF
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AT THE CROSSFIT
GAMES, FISHERS
BEST TWO FINISHES
CAME IN EVENTS
THAT SHOWCASED
HER STRENGTH.
the SDSU gymnasium. CrossFit is my
college sport, she says.
Her schedule is like that of any collegiate athlete. I try to schedule most
of my classes on Thursday, which is my
rest day, Fisher says. But whatever my
schedule is, I train in the morning, go to
class, train again and usually have another class later at night. Like any oth
to go to the beach or shop with friends,
read Harry Potter books and bake
banana-nut bread and homemade pies
are her specialties. That, and anything
involving a barbell.
At the CrossFit Games, Fishers best two
Overhead Squat with a lift of 238 pounds
which she cleared 225 pounds. For some
perspective, the winners of the Overhead
Squat and Clean Speed Ladder, Kara
Webb and Elisabeth Akinwale, weigh
nearly 20 and 30 pounds more than Fisher, respectively. Im really strong for my
size, Fisher says. My strength is probably my biggest strength.
Coach Martin, though, also tips his
cap to Fishers composure, developed
over years of playing in front of large
crowds as a high school athlete. I think
Lauren is super mature as a competitor
for her age, whether shes standing on a
stage in front of a world championship
crowd for weightlifting or at the CrossFit games, Martin says. Shes very
composed, and the way she handles
her nerves and is mentally prepared is
often even more impressive than her
physical performance.
With Fishers ability to move weight,
thats saying a lot. T
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CRO S S F I T AT A N Y AG E
THE SPORT OF FITNESS MAY SEEM LIKE THE PLAYGROUND FOR THE
YOUNG, BUT AS ANYONE WHOS WALKED INTO A BOX KNOWS, ATHLETES OF ALL AGES ARE THROWING DOWN ON THE DAILY. STILL, THE
BODY CHANGES AS IT AGES, AND THE SMART ATHLETE IS THE ONE
WHO PAYS ATTENTION, LEARNS AND ADAPTS.
B Y L I N D S AY B E R R A
GREGG ARSENUK,
40, GUERRILLA FITNESS
C R O SS F I T M O N TC L A I R
IN NEW JERSEY
MOBILITY ISSUES IN
THE OLDER ATHLETE
ARE ONE OF THE
REASONS MUSCLE-UPS
ARE NOT PART OF THE
55-AND - OLDER WODS IN
THE CROSSFIT GAMES.
ITS SMART TO ADJUST
MOVEMENTS AND WODS
BASED ON MOBILITY
ISSUES THAT STEM
FROM INJURY OR AGERELATED PROBLEMS.
THE BOTTOM
LINE IS TO ASSESS
MOBILITY, DOCUMENT
PREVIOUS MOBILITYRELATED PROBLEMS
AND EDUCATE THE
ATHLETES ON HOW TO
MAKE THE NECESSARY
MODIFICATIONS.
B O B L E FAV I ,
5 3 , R I N C O N AT H L E T I C
CROSSFIT IN GEORGIA
MO BIL I T Y
CrossFits mobility guru and author
of Becoming a Supple Leopard: The
Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic
Performance.
es that everyone, no matter their age,
should maintain. But certainly, as we
get older, that becomes more and more
40s suffers from injuries like a rotator
al hypomobility; the normal movement
of joints will decrease and tissues will
become stiffer. The cumulative effect
of everyday life like sitting in a chair
34 THE BOX NOVEMBER 2014
HYDRAT I ON
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W E N DY R E O,
40, CROSSFIT NUTLEY IN
NEW JERSEY
I HAD MAJOR HIP SURGERY WHEN I WAS 30, AND I HAVE TO WORK TO MAINTAIN
MOBILITY. THAT MEANS TAKING LOTS OF FISH OIL, WARMING UP THOROUGHLY
AND BEFORE I WORK OUT, STRETCHING AND ROLLING OUT AFTER WORKOUTS, BEING DILIGENT ABOUT MOVEMENTS TO MAINTAIN RANGE OF MOTION AND DOING
YOGA A FEW TIMES PER WEEK. IT ALSO MEANS I HAVE TO LISTEN TO MY BODY
MORE. THERE IS NO SHAME IN DUMPING A BACK SQUAT, USING LESS WEIGHT OR
MODIFYING A WORKOUT IN SOME WAY IF IT WILL PREVENT A SPASM OR FURTHER
INJURY AND KEEP ME MOVING.
L I N D S AY B E R R A ,
36, CROSSFIT NUTLEY IN NEW JERSEY
METABOLISM
WA R M U P
COOL -DOWN
AND RECOVERY
On the other side of the WOD, a cooldown is equally as important, especially for the older athlete whose heart
younger counterparts. Another automobile analogy: If you run an engine
hot, then suddenly stop it, it can back
blood is preferentially directed to the
large muscles used for exercise with
less return to the brain, heart and lungs.
When youre done working out, a cooldown period helps return blood to the
heart and the body to its resting state.
Skipping a cool-down also can cause
lactic acid to build up more quickly in
the muscles and blood, causing fatigue
and soreness to set in faster. This can be
especially frustrating for older athletes
for whom recovery is already going to
be slower.
As we age, our hormonal levels decrease (see below), which causes cellular turnover to happen at a slower rate,
which means it takes muscle tissue longer to heal after it is broken down. Sleep
becomes more and more important; a
THEBOXMAG.COM
R YA N S O U T H E R N ,
35, NORTH PLANO
CROSSFIT IN TEXAS
H ORMONES
THE ENERGIZER
BONILLA
In September 2009, Toomas
Hendrik Ilves, the president
of Estonia, came to New York
City to address the general
debate of the 64th session
of the General Assembly of
the United Nations. Ilves,
then 55, did so, clad in his
trademark bow tie and rimless eyeglasses. But he also
wanted to work out. When
he strolled into CrossFit
NYC on West 28th Street, a
cadre of security personnel in
tow, the world leader asked
specically to be introduced
to one man, whom he had
long admired from afar: the
5-foot-7-inch, 160-pound,
baldheaded, white-bearded
Jacinto Bonilla, who in 2008
competed at the CrossFit
games as a 69-year-old.
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TIP
SCALE
THE
SAMPLE
WOD NO. 1*
Four rounds for time of:
50 squats
40 back extensions
30 push-ups
SCALING SUGGESTIONS
Four rounds can be reduced
to three, two or one.
BACK EXTENSIONS
WHAT TO SCALE
Virtually any element in a given WOD
can be scaled to make it doable and
effective for athletes of all ages and
fitness levels. Heres a quick rundown
of the different training variables that
can be tweaked.
Movements Any exercise in a workout
SQUATS
PUSH-UPS
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SAMPLE
WOD NO. 2
Complete AMRAP in
20 minutes of:
5 thrusters (95 pounds)
7 hang power cleans
(95 pounds)
10 sumo deadlift high-pulls
(95 pounds)
SCALING SUGGESTIONS
Workout time can be cut
from 20 minutes to 18, 15 or
less.
Drop load for each exercise
according to your strength
level (75 pounds, 45 pounds
or less).
In lieu of a barbell, use
dumbbells for thrusters, a
medicine ball for hang power cleans and a kettlebell
for sumo deadlift high-pulls.
Just make sure the equipment is all in the same area
to minimize downtime between exercises.
THRUSTERS
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COACHES CLINIC
Before guring out how to
scale, rst decide whether you
need to scale at all. If youre
training at a relatively serious
(hardcore) box where lots of
competitive CrossFitters train,
theres a good chance the
WOD on the whiteboard will be
too challenging for the average person. In this case, youll
likely have to scale. Ditto for
the typical guy or girl pulling
WODs from CrossFit.com.
However, many boxes these
days, recognizing that most
of their members arent rebreathing CrossFit competitors, design their WODs with
a more recreational athlete in
mind. In this case, you may not
have to scale as many workouts, if any. Some coaches,
like Drew McKenzie, actually
dictate how much each athlete
will scale rather than leave it
up to the individual.
For our all-levels classes, Ill
write the program so that our
average athlete should be able
to do it, he says. And then
Ill list max weights for each
individual the maximum
weights youre allowed to use.
So athletes arent allowed to
scale themselves; thats done
through the coaches.
Another great example of
coach-directed scaling is Conviction Training Facility (cross
thiltonhead.com) in South
Carolina. For every WOD, owner
and head coach Craig Hysell
offers four scaling options
in addition to the prescribed
workout: Levels III, II and I
(most to least difcult), plus an
Advanced substitution that
scales the workout up slightly.
ROWING
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BURPEES
DOUBLE-UNDERS
SAMPLE
WOD NO. 3
The Ghost
Six rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
SCALING SUGGESTIONS
Drop six rounds to four or
three rounds.
Decrease work intervals to
45 or 30 seconds each.
Do tuck jumps instead of
double-unders.
Increase rest time to two
minutes.
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Distance Running and rowing distances in a WOD are often left untouched, yet these are often the exercises to blame for zapping energy
stores prematurely in a workout.
This not only extends the WOD time
but also can wreck your technique
on other exercises. Building up your
running and rowing conditioning levels is the solution, but until that happens, consider cutting an 800-meter
run to 400 meters or drop two minutes of rowing to one minute when
either is part of a met-con involving
strength exercises.
SAMPLE
WOD NO. 4
WHEN AND
HOW TO SCALE
SCALING SUGGESTIONS
Use a 15- or 12-pound medicine ball.
Drop reps on cleans from 50
to 30.
Run 400 meters instead of
800.
RUN
MEDICINE-BALL CLEANS
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SAMPLE
WOD NO. 5
21-15-9 reps for time of:
deadlifts (225 pounds)
pull-ups
SCALING SUGGESTIONS
Decrease reps to 15-12-9.
Lighten the deadlift load to
135 pounds or less.
Do band-assisted pull-ups or
ring rows in place of kipping
pull-ups.
Cap the workout at eight
minutes.
PULL-UPS
workout should last, scale any variables necessary to ensure that you
can sustain activity for that length of
time without having to take any extended rest periods. (Disclaimer: This
assumes youre a relatively healthy,
stop and rest as long as needed or terminate the workout altogether if any
concerning discomfort, pain or other
Determine what aspects of the WOD
are likely to slow you down. If its an
exercise youre awful at, scale that
movement. If you have good technique
with an exercise but lack strength,
scale load. If neither technique nor
strength is an issue but conditioning
is (i.e., burpees, double-unders, box
total rounds and/or distance.
Not all timed workouts are created
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DEADLIFTS
CALORIES
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Eat the
right kinds of
carbohydrates
and THEYLL
KEEP YOUR BODY
PERFORMING
MORE LIKE A
SPORTS CAR than
a station wagon.
CARBOHYDRATES
and is essential for bowel health. A number of studies suggest that people who
consume higher amounts of dietary
iber are more likely to be lean. Thats
because iber helps slow down digestion, which functions to promote satiety
and prevent appetite-increasing drastic
swings in blood sugar levels, White says.
WHERE TO GET THEM: When it comes to
your carbohydrate intake, think whole,
unprocessed foods. These include whole
fruits, vegetables, potatoes, beans, lentils
and whole grains like quinoa, brown rice,
spelt and oats, White says. The best part
about foods like these is that theyre also
chock-full of essential vitamins, minerals
and antioxidants.
Dried fruits without added sweeteners are also a good energy source, but
the natural sugars in them are more
concentrated than in their fresh counterparts, so moderation is prudent.
We dont have to tell you that a tidal wave of less-than-healthy carbohydrates have in iltrated most American
diets. When food manufacturers strip
grains of their bran and germ (i.e., their
nutritional soul), what is left is basically
a pile of nutrient- and iber-void starchy
carbs that, when consumed liberally, can
contribute to fat gain and overall poor
health. Youll ind these compromised
carbs in all sorts of breads, crackers,
pastas and baked goods, often with
PROTEIN
Everyone talks a
lot about carbs, but
protein should not be taken lightly for
anyone aspiring to greater athletic
achievement.
WHY YOU NEED IT: The protein found in
your scrambled eggs and grilled rib-eye
is made up of strings of amino acids.
Its these amino acids that work to
build new cells and ix damaged ones in
your body. Among these cells are those
present in your muscles, which is why
dietary protein is essential for rebuilding muscle that is broken down during
arduous workouts. Without enough
protein, lean body mass growth (a key
to better power and speed) and recovery from exercise will falter. Dietary
protein is also essential for supporting
a healthy immune system to help keep
illnesses at bay, White says.
Beyond proteins muscle-friendly
role, a number of studies have shown
that higher-protein diets can aid in zapping fat. Protein unleashes an attack
on body fat in a number of ways. First,
proteins thermic effect of food, which
is the energy cost of (or how many calories the body expends when) chewing,
digesting, absorbing, transporting and
storing the food you eat, is higher than
that of fat or carbohydrates. In other
words, if you eat 100 calories each of
protein, fat and carbs, your body will
burn off more of the calories from
protein, making body-fat storage less
likely. Protein also has a high satiety
factor (meaning it makes you feel fuller
longer) because it impacts hormones
that regulate hunger, which is why research shows that higher protein intakes can dampen appetite.
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your buck, White recommends hunting down proteins with a higher socalled biological value. When a protein contains essential amino acids
(those aminos that cannot be made by
the body and therefore must be obtained from the diet) in a proportion
similar to that required by the body
for growth and repair, its considered
to have a high biological value. When
one or more essential amino acids are
scarce, however, the protein is said to
have a lower biological value. In short,
animal protein sources are of high biological value, but most vegetal protein
sources are not. Eggs have the highest
biological value of any food-based
protein, White says. Indeed, a study
in Nutrition Journal found that this
gold-standard protein can contribute to
improved muscle power and strength.
Red meat, ish, poultry, lamb and dairy
products like yogurt, milk and cottage
cheese are other edibles with a high
biological value. The best plant-based
protein sources include hemp, legumes,
160 GRAMS
PROTEIN
Interested in building strength and muscle? Aim to eat 1 gram of protein per pound of bodyweight.
NOVEMBER 2014 THE BOX 51
FAT
Monounsaturated Fat
Named for its single double bond in the
fatty-acid chain, monounsaturated fat
is considered to be a particularly hearthealthy fat. Monounsaturated fat offers protection against heart disease by
lowering harmful LDL cholesterol while
raising bene icial HDL cholesterol numbers, Scritch ield says. Research also
shows that a main mono fat called oleic
acid can impact gene regulation in a way
that promotes fat-burning metabolism.
Top sources: Nuts, nut butters, seeds,
avocado and various culinary oils such
as olive, canola, avocado and almond
Polyunsaturated Fat
By far the powerhouse fats in this category are the omega-3s, which have
Saturated Fat
While you dont want to go overboard
on this fat, emerging research is showing that saturated fat has been wrongly
vili ied as the ultimate health pariah.
Case in point: A large review of studies
published in the Annals of Internal Medicine determined that the link between
saturated fat and heart disease has
largely been overblown. Further, a study
in The American Journal of Clinical Nutrition determined that individuals who
replaced saturated fats in their diet with
high-glycemic carbs like white bread
and sugary drinks experienced an increased risk of suffering a heart attack
during a 12-year study period.
Some dietary saturated fat is essential
for the production of hormones, including testosterone, which is the primary
anabolic hormone in men. Lauric acid,
the saturated fatty acid in the Paleo favorite coconut, appears to have strong
anti-bacterial properties and, because of
its unique structure, is also more likely
to be burned for fuel than stored as lab.
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THEBOXMAG.COM
Trans Fat
This killer fat is proof that man cant
reign supreme over nature. Trans fat
was created as a replacement for saturated fat to enhance the lavor, texture and shelf life of certain processed
foods like margarine, shortening and
baked goods. Research is now clear
that unlike naturally occurring saturated fat, regular intakes of just small
amounts of trans fat can spike the risk
for diseases, including diabetes and
heart disease. Whats more, researchers in Denmark found that people with
higher levels of trans fat in their bodies were more likely to be overweight.
Mercifully, thanks to regulation by the
Food and Drug Administration and
laws that vary from state to state, the
amount of trans fat found in packaged
foods and restaurant fare has been
steadily dropping in recent years. Still,
you should scan ingredient lists on
packaged foods and online restaurant
menus for hydrogenated oil, which is
code for trans fat.
HOW MUCH: A single gram of fat
10-15%
Monounsaturated
Fat
10%
Polyunsaturated
Fat
5-10%
Trans Fat
Saturated Fat
BREAKFAST
Male
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508 calories, 23 grams
protein, 58 grams carbs,
23 grams fat
Female
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336 calories, 14 grams
protein, 48 grams carbs,
13 grams fat
THEBOXMAG.COM
MORNING SNACK
Female
cup plain 2% Greek yogurt
1 tablespoon hemp seeds
Male
cup plain 2% Greek yogurt
2 tablespoons hemp seeds
cup sliced strawberries
LUNCH
Male
4 ounces chicken breast
1 cups cooked quinoa
2 cups steamed broccoli
avocado
660 calories, 53 grams
protein, 75 grams carbs,
17 grams fat
Female
3 ounces chicken breast
1 cup cooked quinoa
2 cups steamed broccoli
avocado
503 calories, 40 grams
protein, 56 grams carbs,
15 grams fat
AFTERNOON SNACK
Male
1 large apple, sliced
1 tablespoon almond butter
217 calories, 3 grams protein, 34 grams carbs, 10 grams fat
Female
1 small apple, sliced
2 teaspoons almond butter
144 calories, 2 grams protein, 23 grams carbs, 6 grams fat
PREWORKOUT SHAKE
Male
1 cup milk
1 medium banana
1 scoop whey protein
Female
1 cup milk
1 small banana
1 scoop whey protein
THEBOXMAG.COM
POSTWORKOUT SHAKE
Male
2 scoops whey protein (mixed with water)
170 calories, 40 grams protein, 2 grams carbs, 0 grams fat
Female
1 scoop whey protein (mixed with water)
85 calories, 20 grams protein, 1 gram carbs, 0 grams fat
DINNER
Male
5 ounces wild salmon
1 medium baked sweet potato
salad:
2 cups spinach
1 medium carrot, chopped
1 small red pepper, sliced
2 teaspoons olive oil
splash balsamic vinegar
542 calories, 36 grams
protein, 39 grams carbs, 27
grams fat
Female
3 ounces wild salmon
1 small baked sweet potato
salad:
2 cups spinach
1 medium carrot, chopped
1 small red pepper, sliced
1 teaspoon olive oil
splash balsamic vinegar
348 calories, 23 grams
protein, 30 grams carbs, 16
grams fat
TOTALS
Male
2,683 calories
221 grams protein (33 percent of calories)
275 grams carbs (41 percent of calories)
94 grams fat (32 percent of calories)
THEBOXMAG.COM
Female
1,843 calories
147 grams protein (32 percent of calories)
205 grams carbs (44 percent of calories)
60 grams fat (29 percent of calories)
PALEO KITCHEN
SWEET N
SAVORY ROASTED
BUTTERNUT SQUASH
This simple, nutrient-dense side dish offers the ultimate comfort food. Whether
youre looking for Paleo-friendly preworkout carbohydrates or youre in need of a
veggie option to accompany dinner, this recipe wont let you down.
BY ELKE S. NELSON, PH.D. PHOTO BY ROBERT REIFF
THEBOXMAG.COM
Ingredients:
40 ounces (10 cups or about 2.5 pounds)
butternut squash (peeled and chopped
into large chunks)
2 tablespoons grass-fed butter, ghee or
coconut ghee
1 teaspoon Himalayan pink sea salt
1 teaspoon pumpkin pie spice
teaspoon cinnamon
Preheat the oven to 450 degrees. Add the
squash to an ovenproof casserole dish
with a lid. Add butter, ghee or coconut
ghee to the squash, either in multiple tiny
slabs or by melting it and pouring it over.
Sprinkle the seasoning on the squash,
cover and place in the oven. Cook for 45
minutes to an hour, depending on desired
consistency. Mix the cooked squash
(carefully if you dont want to mash it
together) to evenly distribute the juices
before serving. Serves 6.
THEBOXMAG.COM
COMMUNITY SPIRIT
CROSSFIT FACES
Meet the people who are quietly (and not so
quietly) inuencing the world of CrossFit.
BY MIKE CARLSON
ALLISON MOYER
Allison Moyer
THEBOXMAG.COM
RYAN FISCHER
COMMUNITY SPIRIT
LEVELING UP
A NEW MINDSET
As his Level-1 certication test draws near, our writer nds that the mental challenge of transitioning from student
to coach might be what trips him up.
BY JAMES TOLAND
and instruction that sometimes make the difference between
T
THEBOXMAG.COM
COMMUNITY SPIRIT
COPULATION
BEFORE COMPETITION?
BY ABI REILAND
www.tsh.com
www.ironmind.com
IronMind
STRONGER MINDS, STRONGER BODIES
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Next
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Weight Management.
Management.
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research that
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can result
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management with
with long-term
long-term
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results.
#NextStep
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available exclusively at
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30-30-30
One barbell, three moves, 90 reps. Can you break four minutes in this fast and furious workout?
By Isaiah Rhodes, NSCA-CPT
Setup: Use one bar. To Rx, men use a 45-pound bar with a
25-pound plate followed by two 10-pound plates on either side,
so as the WOD progresses, you can easily shed the weight. To
Rx, women use a 45-pound bar with a 10-pound plate on either
side, followed by a 5-pound plate, followed by a 10-pound plate.
Scale: To scale for this workout, set your bar up so that you are still
able to descend in weight as the movement changes. Start with
your heaviest weight and end with your lightest. The weight you
choose should not be more than 75 percent of your one-rep max.
COACH SAYS
Fried shoulders. Torched legs. Seeking bucket. If you feel like
these are the marks of a solid WOD, then youll love this workout,
developed by John Harris from CrossFit Murrieta in California.
Here, youll start out with a heavy, fundamental strength builder
the overhead press for 30 will-sapping reps. From there,
youll lower the weight slightly and knock out 30 front squats
a temporary reprieve for your shoulders, although holding the
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cleans, a move that requires perfect synergy between your nowfatigued legs and delts. But take heart a further reduction in
weight helps you motor through your reps without compromising
your form.
DEGREE OF DIFFICULTY
Technical: 6
Metabolic: 8
Volume: 5.5
Strength: 5
OVERALL: 6.13 (out of 10)
CLASSIFIER
Firebreather: 4:00 or less
Excellent: 4:01-6:00
Good: 6:01-9:00
Fair: 9:01 or more
3. FINISH IT: Go
all out on the last
30 power cleans,
Harris says. Use the
lighter weight to your
advantage. This is
where you can make
up some time. T
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the owner of
CrossFit Murrieta
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California. He also
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in powerlifting and
Olympic lifting and
has 10 years of
law-enforcement
experience.
THEBOXMAG.COM
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