CrossFit Journal - December 2012 Collection

7/30/2019 CrossFit Journal - December 2012 Collection

1/77

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2/77

0 n6

In}zwjca{ 7=07 IwnyyBj{, Jei% @ll Wjca{y Wfyfwrfk%

IwnyyBj{ jy wfcjy{fwfk {w`kfo`wd n IwnyyBj{, Jei%

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IwnyyBj{8 Bnwcjec Flj{f Wfl`{jneyaj}y

Gz Y`w` OiFrnz Kfifogfw 7=07

Safe znvw gvyjefyy }`w{efw jy znvw ljf }`w{efw, znv iè fq}fi{ ynof vejpvf ia`llfecfy%Y`w` OiFrnz nfwy ynlv{jney nw ` af`l{az wfl`{jneyaj} jeyjkf èk nv{yjkf {af gnq%

Oz avygèk, Hnae, èk J cn{ o`wwjfk je Ni{ngfw 7==:% Sf a`k gffe knjec IwnyyBj{ nw `gnv{ nef zf`w gfnwf sf cn{aj{iafk, èk 0= one{ay `{fw nvw sfkkjec sf n}fefk nvw nse `lj`{f8 IwnyyBj{ Iw`ji je Kfkaò, O`yy%

Bnw Hnae, nsejec czo a`y gffe ajy kwfò yjeif af s`y lj{{lf }ved je Jwflèk, ov{{fwjec {n ajoyfl je ajy Jwjya gwncvf

`y af kwfs bnnw }lèy èk }wn}nyfk y{`w{/v} i`}j{`l je o`{a il`yy% [ajy, n invwyf, s`y }wf/IwnyyBj{ k`zy, `y frjkfeifk

gz {af fllj}{ji`l èk yf`{fk wfyjy{èif oìajefy jeilvkfk je ajy f`wljfy{ kw`{y%

Invw{fyznbHnaeOiFrnz
http://journal.crossfit.com/http://journal.crossfit.com/mailto:[email protected]://www.crossfit.com/http://www.crossfit.com/http://www.crossfit.com/mailto:[email protected]://journal.crossfit.com/


3/77

Wfl`{jneyaj}y %%% !ine{jevfk*

7 n6





Rjyj{IwnyyBj{%ino

B`y{/nws`wk `gnv{ 06 zf`wy nw yn èk Hnae e`llz s`y `glf

{n yff ajy kwfò inof {n wvj{jne gz s`z n ` lj{{lf yfwfe/

kj}j{z, yfwjnvy avy{ljec èk cnnk nlk/`yajnefk cwj{% @ek

ylfkcfaòofwy% J ffl a`}}z {n gf ` }`w{ n j{y iwf`{jne%

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{jof gfjec èz a`}}jfw sj{a {af }wncwfyyjne n nvw gnq%

Sf a`rf denidfk knse ` inv}lf onwf s`lly, gwnvca{ ne` gvyjefyy }`w{efw, ajwfk {sn efs inìafy èk ivwwfe{lz

a`rf `wnvek 09= ì{jrf ofogfwy%

@y Jo yvwf oèz IwnyyBj{ `lj`{fy {fek {n kn, sf vyv`llz

{wz {n dff} {ajecy je {af inoovej{z% I`yf je }nje{8 Hnaey

}nkj`{wjy{ `lyn a`}}fey {n a`rf nvw czoy `y{fy{ H%[% {jof%

Nvw gvyjefyy }`w{efw cf{y ajy a`jw iv{ gz `{ lf`y{ {sn n

nvw ofogfwy san fj{afw nse nw snwd `{ ` y`lne% [af cvz

san ilfèy nvw ìjlj{z nvw ejca{y ` sffd `lyn a`}}fefk

{n ilfè èk hfwd ajy gnkz sfjca{ {af n{afw k`z%

J knvg{ èz n oz fqò}lfy `wf vejpvf {n nvw `lj`{f,

sajia, wèdlz, {awjlly of% [af }wnljfw`{jne n {afyf `ll

je {af òjlz gneky jy ynof{ajec J ineyjkfw nef n {af

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czofogfkkfk je ynof lfyyney Jrf lf`wefk je oz

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san lyn a`}}fe {n ya`wf {af yòf gfk% [af ony{ ngrjnvy

je oz ojek jy {af je{jo`{f }`w{efwyaj} j{yfl% Jk ljdf {n {ajed

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ne wfy}fi{, anefy{z èk lnrf% J ynof{ajec jy n sj{a

{af g`yf wfl`{jneyaj} n avygèk èk sjf, {afe {afwf jy

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wveejec ` gvyjefyy èk, n{fe{jofy, {af {wvf iwìdy

gfef`{a {af yvwìf y{`w{ {n yans%

Yn sa`{ {n kn>

[ df ` kff} gwf`{a, }jedjf/ysf`w ek an}f nw {af gfy{> En

s`z% @y IwnyyBj{{fwy, sf a`rf y{èk`wky% Sf iè yf{ ynof

ilf`wfw cwnvek wvlfy nw nvw avygèk/èk/sjf {fòy {n

`yyvwf {a`{ {afyf }`w{efwyèk {afjw `lj`{fyyviiffk%

Vyf Fìa N{afwy Y{wfec{ay èk @yyf{y

Je{jo`{f }`w{efwy vyv`llz dens ` ln{ `gnv{ fìa n{afw,

sajia iè }wnrjkf afl}vl jeyjca{ sj{aje {af gvyjefyywfl`{jneyaj}% Vyf znvw denslfkcf n znvwyfl èk znvw

}`w{efw {n kflfc`{f ifw{`je {`ydy {a`{ snvlk gf gfy{

vlllfk gz {af wjca{ }fwyne%

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gf `dfk, èk {afz `wf `ll

nrfw {af o`}%

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ynof lj{fw`{vwf, kf`l sj{aifw{`je iney{w`je{y vejpvf {n

gvyjefyy }`w{efwy san`lyn a`}}fe {n ya`wf

{af yòf gfk%


4/77


9 n6





Rjyj{IwnyyBj{%ino

Hnae gvjl{ nvw fe{jwf sfgyj{f gz ajoyfl% Af y}fe{ anvwy ne

ajy l`}{n} {z}jec je feklfyy y{wfòy n inkf {n iwf`{f sa`{

j{ jy {nk`z% J iè y`flz y`z J a`rf efj{afw {af }`{jfeif enw

{af ydjll yf{ {n kn {a`{gv{ J iè fkj{ ` glnc }ny{ {n ef`w

}fwfi{jne je `gnv{ {sn ojev{fy b`{% Hnae, nw {af ljf n

ajo, ièen{ y}fll }fwnwo% J iè{ o`df ` rjkfn one{`cf%

[af cnnk {ajec jy, J kne{ effk {n% Nvw kjrjkf/èk/inepvfw{ì{ji a`y kflfc`{fk ynij`l ofkj` èk frfejec il`yyfy {n

Hnae, sfgyj{f fkj{jec èk ofogfwyaj} oè`cfofe{

{n of, èk eèify èk onwejec il`yyfy {n nvw gvyjefyy

}`w{efw, Clfe% J nef n vy jy y{wvccljec sj{a ynof{ajec, kn

sf `yd nw afl}> Znv gf{% Gv{ yf{{jec v} ` kjrjyjne n l`gnw

g`yfk ne fìa n nvw y{wfec{ayHnae jy iwf`{jrf, J ò

cwòo`{ji`l èk cfefw`llz sfll/nwcèjxfk, Clfe jy cnnk

sj{a evogfwy`yyvwfy en nef s`y{fy {nn ovia {jof ek

fefwcz ne {`yd {a`{ ojca{ gf gfznek ajy nw afw i`}`gjlj{z%

Kflfc`{jec {`ydy g`yfk ne y{wfec{ay `lyn afl}y {n kfef

y}fiji hng wnlfy nw {af avygèk/èk/sjf {fò% [ajy jy

è jo}nw{è{ s`z {n y{`rf n `wcvofe{y wfojejyife{ n

jyyvfy {a`{ n{fe inof v} `{ anof8 Yn, safe s`y {af l`y{{jof znv kjk {af l`vekwz> Fo}{z {af kjyas`yafw! Bnw {af

ony{ }`w{, J dens fqì{lz sa`{ oz hng kv{jfy `wf sj{aje

nvw gvyjefyy, èk yn knfy oz avygèk% J ynof{ajec `jly

{n cf{ knef nw sa`{frfw wf`yne, j{y yjo}lf {n wfynlrf {af

jyyvf ffi{jrflz sj{anv{ èznef a`rjec {n cf{ oèjì`l%

N invwyf, a`rjec hng wnlfy yanvlk en{ gf è fqivyf {n

}`yy {af gvid fj{afw% J ynof{ajec effky {n gf knef nw

{af cwf`{fw cnnk n {af gvyjefyy, {afwfy en{ajec swnec

sj{a {`djec ynof jej{j`{jrf èk knjec j{ znvwyfl%

Bjek [ajwk Saffl

Rfwz n{fe, a`rjec ` {ajwk }`w{z jernlrfk je znvw gvyjefyy

iè }wnrjkf r`lv`glf ofkj`{jne èk }wnglfo/ynlrjec%[ajy iè jeilvkf gwjecjec ne èn{afw }`w{efw, ajwjec `

}wnfyyjne`l {n oè`cf znvw eèify nw yjo}lz yffdjec

nv{ ynofnef {n oè`cf znvw ivy{nkj`l effky%

J y`z {ajy ` gj{ {necvf/je/iaffd% Nvw gvyjefyy }`w{efw, Clfe,

jy kfijkfklz en{ ` {ajwk saffl4 af jy è je{fcw`l }`w{ n nvw

czo èk inoovej{z% Af s`y sj{a Hnae èk of wno {af

rfwz gfcjeejec, n{fe sj{a ` aòofw nw gwnno je aèk

`y nvw gnq frnlrfk nv{ n {af kvy{% Nrfw {af invwyf n {af

}`y{ zf`w, Clfe a`y ino}lf{fk {af Lfrfl 0 Yfoje`w èk a`y

gfinof en{ nelz nvw }`w{efw gv{ `lyn ` in/nsefw èk nefn {af af`k inìafy ne nvw y{`%

Sa`{ y{`w{fk `y ` avygèk/èk/sjf {fò a`y gfinof `

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gfef{{fk wno a`rjec Clfe ne gn`wk% Sf a`rf ìifyy {n

` {ajwk n}jejne, sajia {jof èk `c`je }wnrjkfy vy sj{a

jeyjca{ sf }fwa`}y snvlk en{ a`rf ineyjkfwfk n{afwsjyf%

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kjwfi{lz jernlrfy ynofnef san jy en{ }`w{ n nvw o`wwj`cf4

{a`{ vw{afw ivl{jr`{fy {af }wnfyyjne`l wfl`{jneyaj} oz

avygèk èk J `wf lf`wejec {n dff} sj{a fìa n{afw% @lyn,

gfi`vyf sf a`rf è fq{w` }`jw n aèky sj{a sajia sf iè

ya`wf {`ydy, Hnae èk J w`wflz ffl nrfwln`kfk% [a`{ }wnrfy

{n gf e y{wnenoji`llz }nsfwvl s`z {n y{`rf n gvyjefyy/

wfl`{fk y{wfyy%

En{ frfwz avygèk/èk/sjf {fò ojca{ gf je {af

}nyj{jne {n ajwf ynofnef {n afl} f`wlz ne je {af gvyjefyy%

Je {a`{ i`yf, j{ ojca{ gf vyfvl {n ine{ì{ lni`l `lj`{f

nsefwy {n ef{snwd èk gfcje gvjlkjec wfl`{jneyaj}y sj{a

ljdf/ojekfk jekjrjkv`ly san iè }wnrjkf nghfi{jrj{z nw

znvw in/}wfefvwj`l {fò%

Vyf znvw denslfkcf nznvwyfl èk znvw } w{efw {n

kflfc`{f ifw{`je {`ydy {a`{snvlk gf gfy{ vlbllfk gz {af

wjca{ }fwyne%

OiFrnz wfinoofeky znv snwd znvw sf`defyyfy je IwnyyBj{gv{ kjrjkf v} l`gnw ìinwkjec {n fìa nsefwy y{wfec{ay

safe wveejec ` gvyjefyy%

HnaeOiFrnz


5/77


; n6





Rjyj{IwnyyBj{%ino

Iwf`{f èk Wfy}fi{ Gnvek`wjfy

Wfw`je wno kjyivyyjec snwd/wfl`{fk {ajecy je ene/snwd/

wfl`{fk `wf`y% Jkfe{jz xnefy safwf znv èk znvw }`w{efwiè {`ld `gnv{ èz{ajec vekfw {af yve yn lnec `y j{ knfye{

wfl`{f {n gvyjefyy% @ xnef znv èk znvw }`w{efw jkfe{jz `y

nef je sajia {n kjyivyy gvyjefyy yanvlk gf n/ljoj{y {n

}fwyne`l jyyvfy%

[af ony{ ngrjnvy xnef safwf avygèk èk sjf yanvlk

`rnjk kjyivyyjec gvyjefyy jy {afjw anof nw, `{ lf`y{, ifw{`je

}`w{y n j{% Hnae èk J pvjidlz jkfe{jfk yfrfw`l en/bz xnefy

nw snwd {`ld sj{aje nvw anof% Je ì{, nvw fe{jwf inekn jy

n/ljoj{y sj{a {af fqif}{jne n nvw anof nif, èk frfe

{afe sf vyv`llz {wz {n s`we fìa n{afw j sf a`rf snwd {`ld

gfnwf sf gwjec j{ v}% J{y en{ {nn }lf`yè{ {n gf a`}}jlz

wf`kjec znvw `rnwj{f glnc nelz {n gf w`{{lfk nv{ n znv{jof gfi`vyf {afwfy è jyyvf sj{a ` ofogfwy iwfkj{ i`wk

nw ` efs nwkfw effky {n gf }v{ je nw jerfe{nwz% [wz znvw

gfy{ {n cjrf fìa n{afw ` af`ky v}%

Afz, ane, kn znv a`rf ` yfinek {n {`ld `gnv{ sa`{frfw

j{ jy {a`{ a`}}fey {n gf wfl`{fk `gnv{ snwd*> J Hnae jy {nn

gvyz s`{iajec IwnyyBj{ rjkfny nw Yney n @e`wiazf}jynkfy,

afll vyv`llz {fll of {n anlk n nw 7= ojev{fy nw yn% [n{`llz

ef% J {af o`{{fw jye{ vwcfe{èk ejef {jofy nv{ n 0= j{y

en{{afe {afwfy en effk {n je{fwwv}{%

Je `kkj{jne {n }azyji`l gnvek`wjfy, ineyjkfw yf{{jec

{fo}nw`l gnvek`wjfy `y sfll% Hnae èk J en lnecfw `llns

nvwyflrfy {n kjyivyy gvyjefyy kvwjec {af i`w wjkf anof

wno {af czo frfwz ejca{, `y sf nvek j{ s`ye{ afl}jec

vy sjek knse wno {af k`z% Nvw gflnrfk }jllns {`ld `lyn jy

wfyfwrfk nw }wjr`{f gè{fw% [n {af gfy{ n oz denslfkcf,

{afwf jy en snwd/wfl`{fk jyyvf {a`{ yanvlk gf kjyivyyfk je

gfk wjca{ gfnwf znv cn {n ylff}{`ld `gnv{ ofyyjec v}

wfy{ èk wfinrfwz!

Je `kkj{jne {n }azyji`lgnvek`wjfy, ineyjkfw yf{{jec{fo}nw`l gnvek`wjfy `y sfll%

Nvw kfijyjne o`djec jycfefw`llz onwf {fo}fwfk

gfi`vyf j{ kjwfi{lz jernlrfy

ynofnef san jy en{ ` }`w{ nnvw o`wwj`cf%

[af IwnyyBj{ Iw`ji {fò sj{a {sn/{jof IwnyyBj{ Còfyiaò}jney @eejf [anwjykn{{jw èk Wjia Bwnejec%

[n afl} dff} {afjw o`wwj`cf `y yviifyyvl `y {afjw `lj`{f,Hnae èk Y`w a iwf`{fk bwo gvyjefyy/wff xnefy `{ anof%

sss%y{njlnry{vk

jn%ino

Invw{fyznbHnaeOiFrnz
http://journal.crossfit.com/http://journal.crossfit.com/mailto:[email protected]://www.crossfit.com/http://www.crossfit.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://stoilovstudio.com/http://www.crossfit.com/mailto:[email protected]://journal.crossfit.com/


6/77


6 n6





Rjyj{IwnyyBj{%ino

Gz yf{{jec èk nllnsjec ilf`w gnvek`wjfy gf{sffe znvw

gvyjefyy èk }fwyne`l ljrfy, }`w{efwy yanvlk ek {afz

a`rf onwf pv`lj{z {jof nw {afoyflrfy èk onwf pv`lj{z

{jof {n y}fek sj{a fìa n{afw `y avygèk èk sjf% [af

fon{jne`l èk }yzianlncji`l gfef{y n {ajy a`wklz effk

fq}lè`{jne% J{y `lyn ljdflz {a`{ yf{{jec gnvek`wjfy sjll

jo}wnrf {af fijfeiz èk fiìz sj{a sajia ` avygèkèk sjf kf`l sj{a {afjw gvyjefyy%

Bnw fqò}lf, Hnae èk J nvek j sf {wjfk {n ynlrf è jyyvf

wfl`{fk {n {af czo je nef n {af en/bz xnefy sf a`k

fy{`gljyafk nw snwd {`ldf%c%, {af dj{iafe {`glfsf

vyv`llz snvek v} ffljec wvy{w`{fk èk cf{{jec y{vid% J

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@gnv{ {af @v{anw

Y`w` OiFrnz jy ` Lfrfl 0 IwnyyBj{ èk IwnyyBj{ Djky {w`jefw

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yv}}nw{ fìa n{afw kff}lz%

HnaeOiFrnz
http://journal.crossfit.com/http://journal.crossfit.com/mailto:[email protected]://www.crossfit.com/http://www.crossfit.com/http://www.crossfitcraic.com/mailto:sara%40crossfitcraic.com?subject=mailto:sara%40crossfitcraic.com?subject=http://www.crossfitcraic.com/http://www.crossfit.com/mailto:[email protected]://journal.crossfit.com/


7/77





Rjyj{IwnyyBj{%ino

Denid Y{vbb Nrfw[af vwcf {n gvjlk nw{y, {n hvo} ne {ajecy, {n iljog, ysjec, èk denid y{vb nrfw}fwof`{fy ony{ iajlkannk }l`z yife`wjny% Je IwnyyBj{ Djky, sf a`rf hvo},iljog èk ysjec }wf{{z sfll inrfwfk% Ens j{y {jof {n denid y{vb nrfw!

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http://journal.crossfit.com/http://journal.crossfit.com/mailto:feedback%40crossfit.com?subject=http://localhost/var/www/apps/conversion/tmp/scratch_2/CrossFit.comhttp://localhost/var/www/apps/conversion/tmp/scratch_2/CrossFit.comhttp://localhost/var/www/apps/conversion/tmp/scratch_2/CrossFit.commailto:feedback%40crossfit.com?subject=http://journal.crossfit.com/


8/77

KNCY a`rf gffe ` }`w{ nb

IwnyyBj{ bwno {af rfwz gfcjeejec%

]an{ncw`}afw Ojia`fl Gwj`e }v{y

ajy lfey ne {af kfyifek`e{y nb

@{afe`, {af nwjcje`l IwnyyBj{ knc%IwnyyBj{Hnvwe`l


9/77


10/77

]an{ny y{`w{fk wfcvl`wlz `}}f`wjec

gfyjkf {af IwnyyBj{%ino SNK je

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yo`ll neljef IwnyyBj{ inoovej{z

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ne {n} nb afw%


11/77

IwnyyBj{ Kjwfi{nw nb [w`jejec Ejinlf

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s`y efrfw ne ` lf`ya èk s`y frfw

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kfofènw { rfwz f`wlz IwnyyBj{

invwyf {a`{ yaf y`jk j{ s`y wf`llz

{af wy{ {jof J invlk yff saz }fn}lf

ojca{ ljdf kncy%


12/77

7=07 IwnyyBj{, Jei% IwnyyBj{ jy wfcjy{fwfk {w`kfo`wd nb IwnyyBj{, Jei% @ll wjca{y wfyfwrfk%

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je }f{ }nw{w`j{y, o`djec ajo {af

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je {af wvccfk gnqfy gn{a i`ll ano

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nb gn{a jy rfwz ovia `ljrf je Iwnyy

`lj`{fy ek c`w`cfy frfwzsafwf%

Bnw onwf jo`cfy, rjyj{

sss%ojia`flgwj`e}an{n%ino%


13/77


14/77

0 n3





Rjyj{IwnyyBj{%ino

@ Gjnofiaèji`l @e`lzyjy nb Wnsjec

Gz Hnfl W% O`w{je èk Gwzè Y{% @ekwfsy Iwnyy{ Ej{{èz Kfifogfw 7=07

]wn}fw innwkje`{jne èk yfpvfeijec n onrfofe{y sjll wfyvl{ je fijfe{,}nsfwvl wnsjec% Hnfl O`w{je ek Gwzè Y{% @ekwfsy fq}l`je%

Yjojl`w {n oèz onrfofe{y feinve{fwfk je IwnyyBj{, wnsjec wfpvjwfy }wn}fw {fiaejpvf {n o`qjojxf }fwnwoèif%

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wnsjec {fiaejpvf%

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OjdfS`wdfe{je


15/77

Wnsjec %%% !ine{jevfk*

7 n3





Rjyj{IwnyyBj{%ino

Je{fwfy{jeclz, {af cfefw`l innwkje`{jne n {af lfcy, {nwyn

èk `woy knfy en{ iaècf sj{a è jeiwf`yf je y{wndf w`{f%

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16/77


9 n3





Rjyj{IwnyyBj{%ino

Bnw {af }vw}nyfy n nvw y{vkz, sf è`lzxfk rf y{wndfy

n fìa ofogfw, {`dfe `{ r`wjnvy {jofy nrfw {af 7,===/

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vei{jne, Wnsfw 0y i`{ia }ny{vwf snvlk ony{ ifw{`jelz

ljoj{ {af ònve{ n }nsfw {a`{ iè gf }wnkvifk {awnvca

aj} fq{feyjne èk {af {wèyfw n }nsfw wno {af lfcy {n

{af `woy `y {afwf jy lfyy wècf n on{jne {awnvca sajia

{af aj}y iè fq{fek kvwjec {af wns%

Wnsfw@edlf

@eclf

Deff

@eclf

Aj}

@eclf

[nwyn

@eclf0 2: !23,30* 93 !9;,9:* 67 !;:,6;* 7%6 !7,;*

7 36 !3=,1=* 2= !66,29* 9= !71,90* 9= !71,97*

9 37 !3=,32* 63 !60,26* 97 !97,99* 7; !7=,73*

; 23 !2;,3=* ;= !92,;6* 73 !76,71* 79 !7=,72*

[`glf 08 @rfw`cf lnsfw/gnkz hnje{ èk {nwyn èclfy nwfìa n {af `{alf{fy je {af i`{ia }ny{vwf% [af r`lvfy je

}`wfe{afyfy `wf {af ojejovo èk o qjovo r`lvfywno {af brf {wj`ly e`lzxfk%

[af e`l èclfy n {af wnsfwy `wf cjrfe je [ glf 7% @c`je, ll

{af r`lvfy `wf `jwlz yjojl`w% G`yfk ne {af e`l èclf r`lvfyèk {af jej{j`l èclf r`lvfy, Wnsfw 0 cnfy {awnvca ovia

lfyy aj}/fq{feyjne on{jne% @lyn, Wnsfw 9 cnfy {awnvca lfyy

on{jne `{ {af èdlfy èk deffy {aè {af n{afw wnsfwy%

Je{fwfy{jeclz, Wnsfw 9 a`y lfyy bfqjgjlj{z je {afyf hnje{y% [ajy

jy ` }wjof fqò}lf n ongjlj{z jyyvfy ljoj{jec è `{alf{f

wno }fwnwojec fijfe{lz%

Wnsfw@edlf

@eclf

Deff

@eclf

Aj}

@eclf

[nwyn

@eclf

0 073!07;,09=* 02:!023,03=* 07:!072,097* /7:!/90,/73*

7073

!079,071*

027

!02=,029*

0;;

!0;0,0;3*

/;:

!/60,/;2*

9001

!00;,070*

0;2

!0;7,067*

091

!097,0;;*

/60

!/6;,/;3*

;099

!073,091*

03;

!023,031*

091

!096,0;0*

/9:

!/;6,/9;*

[`glf 78 @rfw`cf lnsfw/gnkz hnje{ èk {nwyn èclfy nw fìa n{af `{alf{fy je {af be`l }ny{vwf `{fw {af y{wndf jy bejyafk% [afr`lvfy je }`wfe{afyfy `wf {af ojejovo èk o`qjovo r`lvfy

wno {af brf {wj`ly è`lzxfk%

7% Wnsjec On{jne

[af of`yvwfy {a`{ kjwfi{lz {wèyl {f {n nrfw ll wnsjec

}fwnwoèif `wf {af }nsfw kfrfln}fk gz fìa n {af

gnkz yfcofe{y, {af innwkje`{jne n {afyf yfcofe{y èk

{af y{wndf lfec{a% [`glf 9 yansy {af `rfw`cf !wècf* n

{afyf r`lvfy%

[af o`cej{vkfy n {af deff, aj} èk flgns y}ffk `wfe{

`y jo}nw{è{ `y {afjw yfpvfeijec, fy}fij`llz gfi`vyf

{af bzsaffl yf{{jec s`y kjfwfe{ gf{sffe {af wnsfwy%

Jkf`llz, {afwf yanvlk gf è jeiwf`yf je y{wndf y}ffk `y

}nsfw jy {wèyfwwfk wno {af deffy {n aj}y {n `woy% [af

onwf fq}fwjfeifk wnsfwy kjy}l`zfk {ajy }`{{fwe sajlf

{af lfyy fq}fwjfeifk wnsfw yansfk ` }nnw }`{{fwe n

ljedjec {af deffy {n {af aj}y% [ajy jy ljdflz kvf {n {af }nnwi`{ia }ny{vwf, sajia ljoj{fk {af ònve{ n }nsfw {a`{

invlk gf {wèyfwwfk wno {af lfcy {n aj}y gfnwf wnsjec

frfe y{`w{fk%

[af o`cej{vkfy nb {afdeff, aj} èk flgns y}ffk

`wfe{ `y jo}nw{è{ `y{afjw yfpvfeijec%


17/77


; n3





Rjyj{IwnyyBj{%ino

Wnsfw

Y{wndf

Lfec{a

!of{fwy*

O`q

Deff

Y}ffk

O`q Aj}

Y}ffk

Flgns

Y}ffk

00%00

!0%0=,0%09*

712

!739,7:1*

7==

!019,70=*

761

!772,7:6*

70%96

!0%9;,0%92*

0:7

!016,7=9*

706

!0:2,799*

937

!9;0,;=9*

90%92

!0%97,0%;6*

77;

!011,7;3*

7;2

!777,722*

91;

!962,;=1*

;0%20

!0%62,0%2;*

77;

!7=:,799*

72;

!7;=,90;*

72;

!7;=,90;*

Vl{jo`{flz, {af }nsfw }wnkvifk gz {af wnsfw effky {n

gf {wèyfwwfk {n {af wnsjec oìajef% [af y}ffk n {af

y{wndf èk y{wndf lfec{a `wf cnnk jekji`{nwy n {ajy }nsfw

{wèyfw% Gfi`vyf {af bzsaffl yf{{jecy r`wjfk ònec {afwnsfwy, y{wndf y}ffk jy en{ ` cnnk of`yvwf {n ino}`wf

ònec {af wnsfwy%

Y{wndf lfec{a jy ` rfwz cnnk jekji`{nw n gèc nw znvw

gvid sj{a fìa }vll% [`ll `{alf{fy `wf `{ è `krè{`cf

gfi`vyf {afjw afjca{ e`{vw`llz iwf`{fy lnecfw y{wndf

lfec{ay% Wnsfwy 0, 7 èk 9 sfwf `ll ilnyf {n {af yòf

afjca{ !gf{sffe 62 èk 61*% Wnsfw ; s`y `}}wnqjo`{flz

20 èk {avy e`{vw`llz a`k ` lnecfw y{wndf lfec{a% @c`je,

Wnsfw 0 jy wnsjec je è jefijfe{ oèefw `y {af y{wndflfec{a jy pvj{f ` gj{ lfyy {aè {anyf n wnsfwy 7 èk 9 frfe

{anvca {afjw afjca{y `wf rfwz ilnyf% [ajy invlk gf èn{afw

yjkf ffi{ n {af ljoj{fk aj} fq{feyjne n Wnsfw 0%

Ino} wjyne Gf{sffe ]wn}fw èk Jo}wn}fw [fiaejpvf

[n vw{afw jllvy{w {f {af gjnofiaèji`l kjfwfeify je {af

yfpvfeijec n {af wnsjec on{jne, sf ino}`wfk ` lfyy

fijfe{ wnsfw !Wnsfw 0* {n è fijfe{ wnsfw !Wnsfw 7*%

Wnsfw 7 kfoney{w`{fy è fijfe{ onrfofe{ }`{{fwe je

sajia {af deffy wfìa {afjw }f`d y}ffk nllnsfk gz {af

aj}y èk e`llz `woy !{af k`yafk ljefy je Bjcvwf 7*%

HnflO`w{je.GwzèY{%@ekwfsy

Bjcvwf 78 Ino}`wjyne n deff, aj} èk flgns y}ffky n ` wnsfw sj{a }nnw innwkje`{jne èk yfpvfeijec n onrfofe{y!ynljk ljefy* {n wnsfw sj{a cnnk yfpvfeijec n onrfofe{y !k`yafk ljefy*%

[`glf 98 Wnsjec }fwnwoèif of`yvwfy% Deff, aj} èkflgns y}ffk wf je kfcwffy }fw yfinek%


18/77


6 n3





Rjyj{IwnyyBj{%ino

En{jif {a`{ `y ynne `y {af }wfrjnvy yfcofe{ gfcè {n

ylns knse {af efq{ yfcofe{ gfcè {n ìiflfw`{f% [ajy

`llnsfk {af wnsfw {n dff} jeiwf`yjec {af }vlljec y}ffk

{awnvcanv{ {af wns, sajia jy yanse je Bjcvwf 9% Wnsfw

0 kjy}l`zy ` ovia lfyy fijfe{ wnsjec }`{{fwe !{af ynljk

ljefy je Bjcvwf 7*% [af deffy èk aj}y onrf {ncf{afw, sj{a

gn{a }f`djec `{ `}}wnqjo`{flz {af yòf {jof% [af aj}y}ffk jy `lyn pvj{f ` gj{ lfyy {aè {af deff y}ffk, èk

{af `woy yans ` ovia onwf cw`kv`l jeiwf`yf {n }f`d

y}ffk% [af }nnw ineefi{jne gf{sffe {af deffy èk aj}y

veknvg{fklz jy lf`kjec {n ` yvgy{è{j`l lf`d`cf n }nsfw%

Je nwkfw {n yans ans }nnw innwkje`{jne {wèyl`{fy kjwfi{lz

{n wnsjec }fwnwoèif n nef y{wndf, {af y{wndf y}ffk

wno {af yòf y{wndf n Wnsfw 0 èk Wnsfw 7 je Bjcvwf 7

s`y }ln{{fk je Bjcvwf 9%

Bjwy{ n `ll, dff} je ojek {a`{ {af nrfw`ll {jof nw {af y{wndf

n fìa wnsfw s`y {af yòf99 wòfy nw fìa !{af

rjkfn s`y wfinwkfk `{ 9= wòfy }fw yfinek, yn {af }fwjnk

jy yljca{lz nrfw 0 yfinek nw {af y{wndf*% Znv iè yff {a`{Wnsfw 7 o`je{`jey ajcafw y{wndf y}ffk nw {af o`hnwj{z n

{af y{wndf èk ine{jevfy {n jeiwf`yf {af y}ffk `ll {af s`z

v} {n `gnv{ Bwòf 76% Wnsfw 0 jej{j`llz jeiwf`yfy {af y{wndf

y}ffk `{ ` lfyyfw w`{f, èk, onwf jo}nw{è{lz, {af y{wndf

y}ffk g`yji`llz lfrfly n ojks`z {awnvca {af y{wndf%

[ajy y{vkz kfoney{w`{fkans iwj{ji`l }ny{vwf èkinnwkje`{jne nb kjbbfwfe{

gnkz yfcofe{y `wf {nwnsjec }fwbnwoèif%

[n en yvw}wjyf, {af ojkklf }nw{jne n {af y{wndf jy

safwf sf snvlk fq}fi{ {af {wèyfw n }nsfw wno {af

lfcy {n aj}y `y deff/fq{feyjne y}ffk kfiwf`yfy èk

aj}/fq{feyjne y}ffk ìiflfw`{fy, sajia jy fqì{lz safwfWnsfw 0 kjy}l`zy jyyvfy%

HnflO`w{je.GwzèY{%@ekwfsy

Bjcvwf 98 Y{wndf y}ffk n ` lfyy fq}fwjfeifk wnsfw !Wnsfw 0, je glvf* èk ` onwf fq}fwjfeifk wnsfw !Wnsfw 7, je wfk*%


19/77


2 n3





Rjyj{IwnyyBj{%ino

Gjnofiaèji`l onkfl n }wn}fw yfpvfeijec8 %onr %sor

Yvoo`wz

[ajy y{vkz kfoney{w`{fk ans iwj{ji`l }ny{vwf èk innwkj/

e`{jne n kjfwfe{ gnkz yfcofe{y `wf {n wnsjec }fwnw/

oèif% Bvw{afwonwf, }nnw y{`w{jec }ny{vwf o`z en{ `llns

nef {n }wn}fwlz innwkje`{f ` onrfofe{% [ajy jy {wvf en{

nelz nw wnsjec gv{ nw oèz n{afw onrfofe{y `y sfll%

Jkf`llz, è `{alf{f yanvlk nivy ne inwwfi{ }ny{vwf èk

innwkje`{jne gfnwf snwwzjec `gnv{ {af ì{v`l r`lvfy

n {ajecy yvia `y }f`d deff, aj} èk flgns y}ffk% @e

je/kf}{a gjnofiaèji`l è`lzyjy n ` onrfofe{, yvia `y{a`{ }fwnwofk je {ajy y{vkz, o`z gf fq{wfoflz vyfvl nw

flj{f IwnyyBj{{fwy lnndjec {n ef/{vef {afjw ofiaèjiy je

r`wjnvy onrfofe{y%

Sajlf ony{ inìafy ojca{ gf `glf {n inwwfi{ fwwnwy je lfyy

ydjllfk `{alf{fy vyjec yjo}lf ngyfwr`{jney nw frfe rjkfn

wfinwkjecy, j{ jy n{fe kjivl{ {n }je}nje{ fwwnwy je flj{f

`{alf{fy san `wf }fwnwojec oèz n {af onrfofe{y `{

rfwz `y{ y}ffky% [ajy {z}f n gjnofiaèji`l è`lzyjy en{

nelz }wnrjkfy ` cfefw`l pv`lj{`{jrf kfyiwj}{jne n ans

{af `{alf{f jy }fwnwojec {af onrfofe{ gv{ `lyn }v{y

evogfwy {n j{%

Je oèz i`yfy, {af nelz evogfwy {a`{ `wf vyfk {n kfyiwjgf

ans è `{alf{f }fwnwoy ` onrfofe{ `wf {af sfjca{

lj{fk nw {af {jof {n ino}lf{f ` onrfofe{ nw yfwjfy n

onrfofe{y% [ df, nw fqò}lf, {af {n{`l {jof {n ino}lf{f `6==/of{fw wns% Ansfrfw, {af onwf jo}nw{è{ evogfwy

{anyf sajia vl{jo`{flz kf{fwojef {af sfjca{ lj{fk`wf

{ajecy ljdf aj}/fq{feyjne y}ffk nw }f`d g`wgfll rflnij{z%

B`vl{8 F`wlz `wo }vll%

B`vl{8 Fq{wfof l`zgìd%

B`vl{8 F`wlz aj} n}fejec%

B`vl{8 Nrfw/wfìajec je {af i`{ia%

OjdfS`wdfe{je
http://journal.crossfit.com/http://journal.crossfit.com/mailto:[email protected]://www.crossfit.com/http://www.crossfit.com/http://media.crossfit.com/cf-video/CFJ_RowingBiomechanicalModel.movhttp://media.crossfit.com/cf-video/CFJ_RowingBiomechanicalModel.wmvhttp://media.crossfit.com/cf-video/CFJ_RowingBiomechanicalModel.wmvhttp://media.crossfit.com/cf-video/CFJ_RowingBiomechanicalModel.movhttp://www.crossfit.com/mailto:[email protected]://journal.crossfit.com/


20/77


3 n3





Rjyj{IwnyyBj{%ino

Safe j{ inofy knse {n j{, {af cn`l n èz onrfofe{jy kfrfln} }nsfw je {af ovyilfy n {af gnkz èk {afe

{wèyfw j{ gf{sffe yfcofe{y je nwkfw {n fqfw{ nwif ne

è jo}lfofe{ nw yvwìf, sajia o`z gf {af aèklf n `

wnsjec oìajef, ` g`wgfll, ` }vll/v} g`w nw {af cwnvek%

Wfbfwfeify

0% Dlfyaefr R% [af ffi{y n y{wndf w`{f ne gjnofiaèji`l

}`wòf{fwy èk fijfeiz n wnsjec% Je{fwe`{jne`l

Yzo}nyjvo ne Gjnofiaèjiy je Y}nw{y, 0::2%

7% ]nllnid I, Hfedze [W, Hnefy JI, Jrènr` [K, èk

C`wlèk YH% Flfi{wnozncw`}az èk djefo`{jiy n

{af {wved kvwjec {af wnsjec y{wndf je flj{f fo`lfwnsfwy% Ofkjijef èk Yijfeif je Y}nw{y èk Fqfwijyf

;0!9*8 271/292, 7==:%

9% Wnyns F% @ ino}`w`{jrf y{vkz n wnsjec gjnofiaèjiy%

]wniffkjecy n {af 0::0 JFFF Yfrfe{ffe{a @eev l

Enw{af`y{ Gjnfecjeffwjec Inefwfeif, 0::0%

;% Yn}fw I èk Avof ]@% [ns`wky è jkf`l wnsjec

{fiaejpvf nw }fwnwoèif% Y}nw{y Ofkjijef 9;!07*8

176/1;1, 7==;%

B

@gnv{ {af @v{anwy

Hnfl O`w{je hvy{ wfifjrfk ajy ]a%K% wno ]fee Y{ {f je djefyjnlncz%

Ajy wfyf`wia { ]fee Y{`{f vekfw Kw% Rl`kjojw X`{yjnwydz nivyfk

ne ans {af ife{w`l efwrnvy yzy{fo ine{wnly onrfofe{y% Af

a`y ` y{wnec je{fwfy{ je y}nw{y gjnofiaèjiy èk snwdfk nw

yfrfw`l zf`wy nw ` ino}èz {a`{ y}fij`ljxfy je }fwnwojec 9K

è`lzyfy n oèz kjfwfe{ y}nw{y% F`wljfw {ajy zf`w, af {w`rflfk{n {af VY@ [wìd èk Bjflk [w`jejec ìjlj{z je I`ljnwej` {n

snwd sj{a oèz n nvw Nlzo}ji `{alf{fy `y {afz }wf}`wfk nw

{af Lnekne Nlzo}jiy% Wfife{lz af y{`w{fk ajy nse ino}èz,

Wq Onrfofe{, sajia y}fij`ljxfy je }fwnwojec gjnofiaèji`l

è`lzyfy n èz èk `ll onrfofe{y%

Gwzè Y{% @ekwfsy jy {af nsefw n IwnyyBj{ Ej{{èz je Y{`{f

Inllfcf, ]`%, èk a`y gffe jernlrfk sj{a IwnyyBj{ yjeif 7==;%

Af ivwwfe{lz a`y ` G%Y% je djefyjnlncz wno ]YV, ` o`y{fwy

kfcwff wno @YV, ajy IYIY ifw{jbi`{jne èk ovl{j}lf IwnyyBj{

ifw{jbi`{fy% Sj{a y{wnec {jfy {n {af ]feeyzlrèj` Y{`{f

Vejrfwyj{z, Gwzè jy snwdjec {n gwjkcf {af c`} wno {af gfy{

}wì{jify fo}lnzfk je oèz IwnyyBj{ gnqfy {n {af ì`kfojisnwlk {awnvca wfyf`wia èk `}}lji`{jne n yijfe{jbi k`{`%

OjdfS`wdfe{je

Je ` ynvek y{wndf, innwkje`{fk onrfofe{ n deffy, aj}y èkflgnsyje {a`{ nwkfwsjll }wnkvif {af gfy{ wfyvl{y%
http://journal.crossfit.com/http://journal.crossfit.com/mailto:[email protected]://www.crossfit.com/http://www.crossfit.com/http://www.rx-movement.com/http://www.rx-movement.com/http://www.rx-movement.com/http://www.crossfit.com/mailto:[email protected]://journal.crossfit.com/


21/77

0 n;





Rjyj{IwnyyBj{%ino

Ajca ne IwnyyBj{

Gz H`jof @w`yajwn Kfifogfw 7=07

Wjia`wk Ajk`lcn n ]fwv a`y o`kf j{ ajy ojyyjne {n iljog {af 0; ajcafy{ onve{`jeyne {af }lèf{, èk afy vyjec IwnyyBj{ {n }wf}`wf% H`jof @w`yajwn wf}nw{y%

[af snwlk n ajca/`l{j{vkf onve{`jeffwjec }nyfy ia`llfecfy8 iwìdy, yfwìy, wjcjk {fo}fw`{vwfy, y{nwoy, `r`lèiafyèk onve{`je yjidefyy, en{ {n ofe{jne {af wjyd n kfrfln}jec ifwfgw`l nw }vlone`wz fkfo`%

Ne nvw }lèf{, 0; onve{`jey `wf ajcafw {aè 1,=== of{fwy !72,7;3 {%* `gnrf yf` lfrfl% [afzwf dense `y {af 0;

fjca{/{anvyèkfwy, èk `ll n {afo `wf lni`{fk je {af Ajo`l`zè èk D`w`dnwvo onve{`je wècfy je @yj`%

@lljo`cfy8Invw{fyznbWjia`wkAjlk`cn


22/77

Ajca %%% !ine{jevfk*

7 n;





Rjyj{IwnyyBj{%ino

Wjia`wk Ajk`lcn, ;6/zf`w/nlk onve{`je iljogfw wno ]fwv,

sè{y {n iwnse `ll 0; }f`dy, èk afy iannyjec {n `{{fo}{

{af k`ve{jec iljogy sj{anv{ yv}}lfofe{`l nqzcfe%

[af ia`llfecfy n ajca/`l{j{vkf onve{`jeffwjec `wf n{fe

vedense ek vedens`glf, yn Ajk`lcn a`y ianyfe IwnyyBj{

`y ajy {w`jejec of{ank%

Bjekjec IwnyyBj{

Yjeif 7==2, Ajk`lcn a`y o`kf yfrfe fq}fkj{jney {n {af

Ajo`l`z`y èk a`y aflk nvw yvooj{y `lwf`kz8 Yajya`

]èco` !72,71: ff{* je 7==2, Ian Nzv !72,=:2 ff{* je

7==3, Oè`ylv !72,36= ff{* je 7=00, èk ony{ wfife{lz

@ee`}vwe` J !72,6;6 ff{* f`wljfw {ajy zf`w%

Ajk`lcn a`y wfifjrfk `s`wky wno ajy inve{wzy

Inecwfyy èk wno {af Ljo` Ovejij}`l Cnrfweofe{

nw ajy onve{`jeffwjec ìajfrfofe{y% Yfrfw`l ]fwvrjè

o`c`xjefy a`rf f`{vwfk Ajk`lcn, èk je Hvlz 7=07 af s`y

ianyfe `y nef n Yfrfe Yviifyyvl ]fwvrjèy gz ]nkfw

!sajia {wèyl`{fy {n }nsfw* o`c`xjef je ` y}fij`l fkj{jne

{n inoofonw`{f E`{jne`l K`z, {af inve{wzy jekf}fe/kfeif iflfgw`{jne ne Hvlz 71%

Af fogwìfy ` s`z n iljogjec i`llfk `l}jef y{zlf% J{ iè

gf kfyiwjgfk `y `y{ èk ljca{ èk knfye{ jeilvkf {af vyf

n yv}}lfofe{`l nqzcfe nwajca/`l{j{vkf }nw{fwy% [af y{zlf`lyn nwy`dfy {af qfk wn}fy èk y{nidfk iò}y n {af

fq}fkj{jne !nw yjfcf* y{zlf n onve{`jeffwjec%

J sè{ {n kn j{ oz gfy{ s`z, je {af gfy{ y{zlf, sj{a {af

gfy{ f{ajiy, Ajk`lcn y`jk n saz af iannyfy {n iljog je `

yfl/yvijfe{ oèefw%

Wfjeanlk Ofyyefw, {af wy{ oè {n `yifek {af 0; fjca{/

{anvyèkfwy, i`lly {ajy y{zlf wfeveij`{jne `l}jejyo%

Vl{jo`{flz, sa`{ af ofèy jy {a`{ {ajy ojejo`ljy{ s`z n

iljogjec jy f{aji`l `y j{ afl}y o`je{`je {af ve`yy`jl`glf

e`{vwf n {af onve{`je% Ajk`lcn sjll vyf lfyy {fiaenlncz

èk c`kcf{y, èk af nivyfy onwf ne kfrfln}jec ajy nse

ydjlly èk }azyji`l i`}`gjlj{jfyovia ljdf sa`{ cnfy ne je

` IwnyyBj{ gnq%

Ajk`lcn y{`w{fk k`ggljec je IwnyyBj{ je 7==1, gv{ j{ s`y

` y}nw`kji }wì{jif {a`{ a`k ajo knjec nii`yjne`l gnkz/

sfjca{ snwdnv{y ljdf Ijekz, Iaflyf` nw [`g`{` [ajy% @{fw

zf`wy n {w`jejec { {w`kj{jne`l czoy, Ajk`lcn, y}neynwfk

`{alf{f je ]fwv, s`y onwf ìivy{nofk {n inerfe{jne`l

of{anky n {w`jejec%

J fl{ rfwz y{wnec%[a`{y saz J ine{jevfk

{ns`wky {af {n}sj{anv{ y{n}}jec%

Wjia`wk Ajk`lcn

@{fw cf{{jec yfwjnvy `gnv{ IwnyyBj{, Ajk`lcn nvek

ajy y{òje` jo}wnrfk ineyjkfw`glz kvwjec ajy iljogy%


23/77


9 n;





Rjyj{IwnyyBj{%ino

Je Kfifogfw 7=0=, Ajk`lcn, san ljrfy je {af ij{z n Av`w`x

èk snwdy `y ` ajca/`l{j{vkf onve{`je cvjkf nw }`w{ n

{af zf`w, a`k gfinof ynofsa`{ òjlj`w sj{a ynof n

{af IwnyyBj{ lj{y, gv{ af invlk a`wklz wne{/ypv`{ ` g`wgfll

ln`kfk sj{a hvy{ 66 lg% [ajy s`y kvf {n ajy lìd n fqjgjlj{z

èk yljca{ }ny{vw`l dz}anyjy, sajia a`k gffe `ccw`r`{fk

gz i`wwzjec gìd}ìdy snwdjec `y ` cvjkf%J{ s`y en{ ve{jl wfife{lz {a`{ Ajk`lcn gfiòf {wvlz

joofwyfk je IwnyyBj{% Af y{`w{fk {w`jejec wfcvl`wlz je 7=00

`{ IwnyyBj{ ]fwv gfnwf ajy fq}fkj{jne {n Oè`ylv, yvooj{

af wfìafk je ` wfinwk {jof n 06 anvwy%

J fl{ rfwz y{wnec% [a`{y saz J ine{jevfk {ns`wky {af {n}

sj{anv{ y{n}}jec, af y`jk n ans af ianyf en{ {n wfy{ `{

Iò} ;%

]wf}`w`{jne {n [`df ne @ee`}vwe`

Kvwjec {af l`y{ pv`w{fw n 7=00, Ajk`lcn gfcè }wf}`wjec

{n `yifek @ee`}vwe` J, {af fjca{/{anvyèkfw sj{a {af

ajcafy{ kf`{a w`{f% N {anyf san `{{fo}{ @ee`}vwe` J,91 }fwife{ efrfw inof gìd%

@{ {af gfcjeejec n 7=07, Ajk`lcn vekfw{nnd ` 0=/sffd

{w`jejec }wncwò% Ne [vfyk`zy, Sfkefyk`zy èk

[avwyk zy, af kjk ` snwdnv{ n {af k`z% Af {nnd Onek zy

èk Bwjk`zy nb èk vyfk {af sffdfeky {n {w`je ajy ydjlly je

{af onve{`jey èk ìajfrf ìiljo`{jx`{jne, ` rj{`l ì{nw

`{ ajcafw `l{j{vkfy% Ynof sffdy af ydj}}fk ` wfy{ k`z èk

kjk IwnyyBj{ jey{f`k%

Ajy sffdfek iljogy sfwf `gnrf 02,=== {% èk `rfw`cfk

nvw anvwy fìa% Ynof{jofy af kjk ` yfinek snwdnv{joofkj`{flz `{fw ` onve{`jeffwjec/y}fiji {w`jejec k`z%

@{fw yviifyyvllz {n}}jec nv{ ne @ee`}vwe` J, Ajk`lcn

wfrjfsfk wfife{ }fwnwoèify èk inejwofk {a`{

{afwf s`y ` en{jif`glf kjfwfeif wno ajy }wf/IwnyyBj{

fq}fkj{jney% Gn{a `{ Oè`ylv je 7=00 èk `{ @ee`}vwe`

je @}wjl 7=07, af `yifekfk `{ ` ajcafw }ìf {aè frfw

gfnwf% Af iwfkj{y IwnyyBj{ sj{a afl}jec ajo wfìa

{afyf yvooj{y%

IwnyyBj{ c`rf of ` rfwz ajca lfrfl n {efyy% J{ c`rf of `ln{ n {wvy{ % Inekfeif safe iljogjec inofy je znvw

}azyji`l inekj{jne, Ajk`lcn y`jk n ans IwnyyBj{ afl}fk ajy

ofe{`l èk }azyji`l còfy%

L`y{ @}wjl, {afwf sfwf `r`lèiafy `{ @ee`}vwe`, gf{sffe

iò}y {sn èk {awff% @ iljogfw }fwjyafk je nef n {afo,

nwijec a`l {af wfo`jejec iljogfwy `{ nw `gnrf {af g`yf

iò} {n wfw`je wno `{{fo}{jec {n yvooj{% Nelz fjca{

kfijkfk {n i`wwz ne8 ` Avec`wjè, ` Ysjyy, {sn Ixfiay, {sn

Y}èj`wky, nef Jwèjè èk Ajk`lcn% N {af l`{{fw iljogfwy,

{sn n {afo invlke{ }f`d, èk n {af yjq san yviifyyvllz

wfìafk {af yvooj{, nvw iòf knse sj{a wny{gj{{fe

aèky èk ff{%

@{fw yviifyyvllz {n}}jecnv{ ne @ee`}vwe`J, Ajk`lcn wfrjfsfk

wfife{ }fwnwoèify èkinebwofk {a`{ {afwf s`y `

en{jif`glf kjfwfeif wno ajy}wf/IwnyyBj{ fq}fkj{jney%

Kècfw lvwdy { frfwz {vwe je {afyf ajca/`l{j{vkf iljogy, ekAjk`lcn nvek IwnyyBj{ c`rf ajo {af }azyji`l èk ofe{`l

inebkfeif efifyy`wz {n }wniffk%


24/77


; n;





Rjyj{IwnyyBj{%ino

Ajk`lcn `koj{y af fq}fwjfeifk ynof jeinerfejfeif8 af

a`k ` y{wnec }`je je gn{a ff{ sajlf kfyifekjec wno {af

yvooj{ gfi`vyf n {af /9= I {fo}fw`{vwf% Af a`k yjojl`w

yzo}{noy ne n{afw Ajo`l`zèy, gv{ af wfinrfwfk pvjidlz

{ajy {jof, sajia af `{{wjgv{fy {n ajy {w`jejec%

Nef n {af n{afw ia`llfecfy af ìfk s`y i`wwzjec

fpvj}ofe{% J{y en yo`ll f`{ gf`wjec {af gvwkfe n ` {fe{,` ylff}jec g`c, nnk, ` y{nrf èk inndjec {nnly, inndjec

vfl, s`{fw, wn}f, iljogjec ilò}y, ` iaècf n iln{afy,

}fwyne`l azcjfef }wnkvi{y, wy{/`jk dj{, jif `qfy èk onwf

nw {anvyèky n ff{ `{ `l{j{vkf% Gv{ gfi`vyf n Ajk`lcny

jo}wnrfk {efyy, af nvek i`wwzjec ajy 22/lg% gìd}ìd

ovia f`yjfw {aè ne }wfrjnvy iljogy%

En{ nelz kjk af fekvwf {af oèz gvwkfey, gv{ Ajk`lcn

`lyn wfljyafk je sa`{ ajy gnkz s`y `glf {n kn% @{ nef n ajy

onve{`je {w`jejec nv{jecy, af inefyyfk {a`{ af jy fehnzjec

ffljec ljdf af jy gfinojec onwf }nsfwvl {aè frfw%

Efq{ Y{n}8 Frfwfy{

Ajk`lcny gjccfy{ ia`llfecf `s`j{y ajo je O`wia 7=098

Frfwfy{, {af snwlky ajcafy{ onve{`je !7:,=7: ff{*% Af a`y

`jlfk {sn Frfwfy{ yvooj{ `{{fo}{y je {af }`y{, èk kvwjec

nef `{{fo}{, af a`k {n y{n} hvy{ 0,2;= ff{ wno {af {n}%

Safe J `wwjrfk `{ Iò} ;, {af yens inekj{jne s`y rfwz

g`k, èk J invlke{ y{`z èz lnecfw v} {afwf% J y{`zfk

je {a`{ `l{j{vkf nw 92 anvwy sj{anv{ nqzcfe èk {afe

e`llz kfijkfk {n inof gìd, af wfofogfwfk n ajy l`y{

Frfwfy{ `{{fo}{%

[af wf`yne Ajk`lcn ianyf {n inof gìd yn ilnyf {n

wfìajec {af yvooj{ s`y gfi`vyf af `ls`zy }v{y

y`f{z jwy{%

Ljf jy wy{% [af onve{`je sjll gf {afwf `ll {af {jof, èk J

iè cn gìd ez{jof, af y`jk%

@ez{jof nw Ajk`lcn ofèy {ajy y}wjec, èk afy an}fvlnw ` kjbfwfe{ nv{inof%

J {ajed {a`{ J dens oz gnkz ovia gf{{fw ens, èk J dens

sa`{ djek n {w`jejec J effk {n kn {n cf{ {af yvooj{ ne

Frfwfy{, af y`jk%

Safe af knfy `{{fo}{ Frfwfy{ je O`wia, ` cwnv} n

IwnyyBj{{fwy sjll fyinw{ ajo {n {af Frfwfy{ g`yf iò} ne `

06/k`z {wfd, safwf {afz sjll }fwnwo snwdnv{y `{ afjca{y

wècjec wno :,1== {n 03,9== ff{% Ynof n {afo wf lwf`kz

nllnsjec IwnyyBj{ }wncwòojec `{ ajca flfr`{jney, sajlf

n{afwy sjll gfcje {afjw ajca/flfr`{jne {w`jejec 0= sffdy

gfnwf {af fq}fkj{jne%

@l{anvca Ajk`lcn jy vyfk {n iljogjec ynln, af jy ens

inve{jec ne ` inoovej{z {n afl} `wwjrf `{ {af ajcafy{

}lìf je {af snwlk% Lj{fw`llz%

B

@gnv{ {af @v{anw

H`jof @w`yajwn jy è è{awn}nlncjy{ èk {af nsefw n IwnyyBj{

]fwv, sajia af n}fefk je 7==1% Af anlky IwnyyBj{ Lfrfl 0

èk IwnyyBj{ Fekvwèif ifw{jbi`{fy% @ wfiwf`{jne`l iljogfw,

@w`yajwn fehnzy fq}lnwjec {af gfefb{y n gn{a ajca/`l{j{vkf

iljogjec èk IwnyyBj{ èk jy ivwwfe{lz snwdjec ne ` wfyf`wia}wnhfi{ `gnv{ {af jo}ì{ n jo}lfofe{jec IwnyyBj{ {w`jejec `{

`l{j{vkf nw ene/iljogfwy%

Df{{lfgfll ysjecy `wf efrfw f`yz, gv{ jo`cjef knjec {afo`{ l{j{vkf%


25/77


Yvgyiwj}{jne jen {hnvwe`l%iwnyyb{%inoBffkgìd {n ffkgìdMiwnyyj{%ino

Rjyj{ IwnyyBj{%ino

Ysff{IaffdyAf`kpv`w{fwy

cky0 gèè`

0= wfk cw`}fy

ny

Y{w`sgfwwjfy iè gf vyfk je }lìf nb cw`}fy bnw gwjca{fw bwvj{ ièf%

kiny0% ]ffl {af gèè` èk yljif j{ je a`l lfec{a/sjyf% [afe iv{ j{

je{n yljify hvy{ vekfw /jeia {ajid%

7% S`ya {af cw`}fy èk {afe iv{ {afo je a`l lfec{a/sjyf%

9% @wwècf {af cw`}fy èk {af gèè`y je{n ièkz ièf

ya`}fy`y yffe je {af }ji{vwf%

Bwvj{ Ièf {wf`{

gz Yajwlfz Gwnse ek @lzyy` K`xf{

Ysff{ Iaffdy Af`kpv`w{fwy

nrrs

Anljk`z {wf`{y wf ll wnvek vy, ek {afz wf na yn {fo}{jec%

Y`{j`{f znvw iajlky ysff{ {nn{a sj{a {ajy ev{wj{jnvy èk

e`{vw`llz ysff{ {wf`{% [ajy wvj{ iwf`{jne jy `y inlnwvl `y{af {w`kj{jne`l ièkz ièf gv{ inofy sj{a wf`l ev{wj{jne`l

gfefb{y, fy}fij llz safe yfwrfk y }`w{ n g`lèifk of`l

sj{a `{y èk }wn{fje%

J{y frfe onwf ve safe znv lf{ znvw djky gvjlk {afjw nse

wvj{ ièf {wf`{%

ody 7 yrcy
http://journal.crossfit.com/http://journal.crossfit.com/mailto:[email protected]://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/http://sweetcheekshq.com/mailto:[email protected]://journal.crossfit.com/


26/77

0 n;

In}zwjca{ 7=07 IwnyyBj{, Jei% @ll Wjca{y Wfyfw rfk%IwnyyBj{ jy wfcjy{fwfk {w`kfo`wdn IwnyyBj{, Jei%

Yvgyiwj}{jne jen {a{{}8..hnvwe`l%iwnyy{%inoBffkgìd {nffkgìdMiwnyyj{%ino

Rjyj{Iwnyyj{%ino

Gwf`djec {af Izilf8 @ Zf`w L`{fw

Gz Ajl`wz @ia`vfw Kfifogfw 7=07

L`vwfe Lfyjeydjy sfjca{/lnyy y{nwz s`y nef n {af IwnyyBj{ Hnvwe`ly ony{ wfinoofekfky{nwjfy je 7=00% Sf i`vca{ v} sj{a Lfyjedyj {n ek nv{ ans yafy knjec nef zf`w l`{fw%

Je Kfifogfw 7=00, J swn{f è `w{jilf nw {afIwnyyb{ Hnvwe`l`gnv{ L`vwfe Lfyjeydjy 36/lg% sfjca{ lnyy

i`llfk Gwf`djec {af Izilf% Jey}jwfk gz Lfyjeydjy y{nwz èk

{af ìino}èz }an{n n afw je ` gjdjej, onwf {aè 16=

}fn}lf wfinoofekfk {af `w{jilf ne Bìfgnnd%

[af yòf one{a {af `w{jilf `gnv{ Lfyjeydj `}}f`wfk je

{afHnvwe`l, [af Efs Znwd [jofy }vgljyafk è `w{jilf i`llfk

[af B`{ [w`}, `gnv{ ans yjcejiè{ sfjca{ lnyy jo}ì{y{af gnkzy gw`je, ovyilfy èk of{`gnljyo, o`djec j{

fq{wfoflz kjivl{ {n dff} {af sfjca{ nb% @iinwkjec {n

{ajy `w{jilf, j ynofnef a`y gffe nrfwsfjca{ nw zf`wy nw

cnef v} èk knse je sfjca{ nw ony{ n ajy nw afw ljf,

{af gnkz fe{fwy ` vejpvf of{`gnlji y{`{f {a`{ gjnlncji`llz

y`gn{`cfy fbnw{y {n dff} {af sfjca{ nb%

Wfyf`wiafwy nvek {a`{ j ynofnef a`y gffe nrfwsfjca{

nw ovia n ajy nw afw ljf, {n lnyf sfjca{ èk dff} j{ nb, `

}fwyne ovy{ f`{ fsfw i`lnwjfy èk fqfwijyf `w onwf {aè

` }fwyne san o`je{`jey {af yòf sfjca{ e`{vw`llz%

HnydnZv

wj
http://journal.crossfit.com/http://journal.crossfit.com/mailto:[email protected]://crossfit.com/http://crossfit.com/http://library.crossfit.com/free/pdf/CFJ_Breaking_Achauer.pdfhttp://www.nytimes.com/2012/01/01/magazine/tara-parker-pope-fat-trap.html?pagewanted=allhttp://www.nytimes.com/2012/01/01/magazine/tara-parker-pope-fat-trap.html?pagewanted=allhttp://library.crossfit.com/free/pdf/CFJ_Breaking_Achauer.pdfhttp://crossfit.com/mailto:[email protected]://journal.crossfit.com/


27/77

@ Zf`w L`{fw %%% !ine{jevfk*

7 n;

In}zwjca{ 7=07 IwnyyBj{, Jei% @ll Wjca{y Wfyfwrfk%IwnyyBj{ jy wfcjy{fwfk {w`kfo`wdn IwnyyBj{, Jei%


Rjyj{Iwnyyj{%ino

Sa`{ `gnv{ safe znv {awns IwnyyBj{ je {af ojq> J s`y

ivwjnvy safwf Lfyjeydj y{nnk ` zf`w l`{fw `{fw kwn}}jec 36

lg% S`y yaf `glf {n dff} {af sfjca{ nb èk o`je{`je afw

af`l{az f`{jec a`gj{y èk snwdnv{ wnv{jef>

Yajb{jec Cn`ly

Sjeejec {af !sfjca{ lnyy* ia`llfecf je {af czo èk

!yffjec* {af `w{jilf je {af IwnyyBj{ Hnvwe`l s`y {af {j}/{n}

}jeeìlf n oz {efyy cn`ly, Lfyjeydj y`jk je Ni{ngfw 7=07,

`gnv{ ` zf`w `{fw afw `w{jilf `}}f`wfk je {af Hnvwe`l%

[af }fwjnk wno Ni{ngfw 7=00 {n O`wia 7=07 sfwf rf

one{ay n `sfynofefyy, Lfyjeydj y`jk%

Ansfrfw, yaf kjk feinve{fw ynof vefq}fi{fk }wnglfoy

`{fw wfìajec afw cn`l%

J{ s`ye{ `ll }nyj{jrf% J {anvca{, Ens sa`{> Jy {ajy `y cwf`{

`y J iè gf>@{ 9;, J s`y je {af gfy{ ya`}f n oz ljf, Lfyjeydj

y`jk% Yaf hvy{ s`ye{ yvwf sa`{ {n kn efq{, èk yaf `lyn

nvek yaf s`ye{ fe{jwflz {awjllfk sj{a {af lns evogfw ne

{af yi`lf%

J cn{ {n {af }nje{ safwf J s`y {nn {aje% Oz ìf lnndfk

nlk, yaf y`jk% Lfyjeydj nvek {a`{ sa`{ yaf {anvca{ s`y

{af o`cji`l sfjca{ n 066 lg% s`y en{ yn o`cji`l nw afw%

Lfyjeydj ìajfrfk afw sfjca{/lnyy cn`l èk jey{f`k n

ffljec y`{jyfk, yaf y`jk yaf fl{ `lony{ kjy`}}nje{fk%

[ajy jy j{, yaf {anvca{% J iè{ gf èz gf{{fw {aè {ajy%

Ansfrfw, Lfyjeydj y{jll a`k oèz IwnyyBj{ cn`ly {n

ìino}ljya%

J vyfk {n {ajed {af nelz cn`l {a`{ o`{{fwfk s`y ne {af

yi`lf, yaf y`jk% Sa`{ J lnrf `gnv{ IwnyyBj{ jy {a`{ znv sjll

efrfw o`y{fw j{% Frfe @eejf [anwjykn{{jw èk Wjia Bwnejec

iè lj{ onwf sfjca{, Lfyjeydj y`jk%

Yn Lfyjeydj o`kf ynof efs cn`ly {a`{ a`k en{ajec {n kn

sj{a afw sfjca{% Yaf y{`w{fk snwdjec ne ìajfrjec 0==

vegwndfe knvglf/vekfwy èk ` ovyilf/v} èk gfcè {af

Efs Zf`w sj{a wfefsfk nivy èk n}{jojyo%

[af @iijkfe{

[afe, ne O wia ;, 7=07, frfwz{ajec iaècfk% Lfyjeydj s y

wjkjec je {af gìd yf`{ n afw yjy{fwy i`w sj{a afw on{afw

je {af }`yyfecfw yf`{% @ kwjrfw iv{ {afo nb, èk {afjw i`w

yo`yafk {awnvca {af g`wwjfw je{n neinojec {wì%

Lfyjeydj yvbfwfk ` I7 rfw{fgw`f wì{vwf, {sn glìd fzfy

èk ` c`ya je afw af`k {a`{ wfpvjwfk yfrfe y{`}lfy% Afw

yjy{fw gwndf afw ecfw{j}, èk Lfyjeydjy ono wì{vwfk

ynof wjgy% Frfwznef s`y lvidz {n gf `ljrf, gv{ Lfyjeydj

invlke{ y{n} {ajedjec `gnv{ ans afw jehvwjfy snvlk

}wfrfe{ afw wno knjec IwnyyBj{%

@{fw yaf cn{ nv{ n {af any}j{`l, Lfyjeydj of{ sj{a afw

kni{nw% Yaf `ydfk ajo safe yaf invlk wf{vwe {n IwnyyBj{%

Sa`{y IwnyyBj{> {af kni{nw `ydfk%

@{fw yaf fq}l`jefk, af y`jk, Sfll, znv iè{ kn }vya/v}y nw

yj{/v}y nw èz{ajec {a`{ wfpvjwfy znv {n anlk znvw efid v}%

Lfyjeydjy af`w{ yèd%

J s`ye{ `glf {n kn {af {ajec {a`{ dff}y of yèf,

Lfyjeydj y`jk%

Yaf y`jk {ajy s`y {fwwjzjec nw ynofnef sj{a ` nnk

`kkji{jne% Bnllnsjec afw kni{nwy nwkfwy, Lfyjeydj y{`zfk

`s`z wno {af czo nw {sn one{ay%

Lfyjeydj ino}f{jec je ` IwnyyBj{ ino}f{j{jne one{aygfbnwf afw kfr`y{`{jec i`w ìijkfe{%

EjinlfOfcjll
http://journal.crossfit.com/http://journal.crossfit.com/mailto:[email protected]://crossfit.com/http://crossfit.com/http://crossfit.com/mailto:[email protected]://journal.crossfit.com/


28/77


9 n;



Rjyj{Iwnyyj{%ino

Safe yaf e`llz wf{vwefk {n IwnyyBj{, Lfyjedyj y`jk, J{ s`y

` avogljec fq}fwjfeif% @ll oz ]Wy sfe{ `s`z% J vyfk {n

gf `glf {n kn rf dj}}jec }vll/v}y, èk J invlke{ frfe kn

nef% J lny{ y{wfec{a èk J c`jefk 0= lg% J a`k {n dff} {flljec

ozyfl, Znv `wf `ljrf%

Lfyjeydj y}fe{ {af yvoofw gvjlkjec v} afw y{wfec{a%

Je Yf}{fogfw afw kni{nw c`rf afw {af `ll ilf`w, èk je

Ni{ngfw Lfyjeydj ino}f{fk je ` IwnyyBj{ ino}f{j{jne je

Nwlèkn% Yaf a`k {n yi`lf ynof n {af onrfofe{y, gv{

Lfyjeydj fl{ cw`{fvl%

J ò glfyyfk {n gf sfll fenvca {n ino}f{f, yaf y`jk% J

ffl ljdf J sne wy{ }lìf% Hvy{ yansjec v} s`y e jeiwfkjglf

ojlfy{nef nw of%

[ajy zf`w a`y gffe nef n cwns{a nw Lfyjeydj%

J vyfk {n hvkcf oz snw{a ynlflz gz {af evogfw ne {af

yi`lf, yaf y`jk%

Safe J wy{ cn{ je {nvia sj{a afw {n kn ` nllns/v} y{nwz,

Lfyjedyj y`jk yaf y{wvcclfk sj{a ffljec ljdf ` `jlvwf

gfi`vyf yaf kjk en{ dff} frfwz }nvek nb% [af ìijkfe{,

{anvca ` yf{gìd, c`rf afw ynof }fwy}fi{jrf%

J wf`ljxf {a`{ J ò en{ !` `jlvwf*, yaf y`jk% J cf{ gìd v}

fìa k`z, èk `{fw frfwz `jlvwf, èk J dff} cnjec% J {wz

{n lf`we wno oz ojy{`dfy yn {a`{ J iè cf{ gf{{fw {af

efq{ {jof, o`df {af efq{ wjca{ kfijyjne% J ò en{ 066

lg% èzonwf, gv{ {a`{ knfye{ ofè {a`{ {ajy l`y{ zf`w

s`y ` `jlvwf% J lf`wefk {a`{ 026 {n 036 lg% jy {af a`}}z

sfjca{ wècf, {af wècf n sfjca{ {a`{ J iè lnnd `{ oz

e`dfk gnkz je {af ojwwnw sj{a `kojw`{jne èk wfy}fi{

èk en{ kjycvy{%

Inoovej{z jy Dfz

Lfyjeydjy yviifyy èk {af ìino}èzjec IwnyyBj{ Hnvwe`l`w{jilf a`k èn{afw vefq}fi{fk yjkf fbfi{% Afw `lj`{f,

IwnyyBj{ @[], ajwfk Lfyjeydj {n swj{f {afjw efsylf{{fw, èk

yafy gfinof è jo}nw{è{ }`w{ n {af czo%

@b{fw wfinrfwjec bwno i`w ìijkfe{ èk ` bw i{vwfk rfw{fgw f, Lfyjeydj a`k {n wffr lv`{f afw cn`ly%

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Rjyj{Iwnyyj{%ino

]fn}lf lnnd {n of nw on{jr`{jne, yaf y`jk% [a`{ a`y

afl}fk of o`je{`je oz sfjca{% J anlk ozyfl iinve{`glf%

[af yfeyf n inoovej{z èk }nyj{jrf }ffw }wfyyvwf {a`{

a`}}fey jeyjkf ` IwnyyBj{ czo jy `{ {af af`w{ n IwnyyBj{y

yviifyy je afl}jec }fn}lf dff} {af sfjca{ nb%

Sf ljrf je è ferjwneofe{ sj{a nnk ivfy `ll {af {jof,

Wfe` Sjec y`jk je [af B`{ [w`}% Sjec afl}fk iwf`{f {af

E`{jne`l Sfjca{ Ine{wnl Wfcjy{wz, sajia {wìdy 0=,===

}fn}lf san a`rf lny{ sfjca{ èk df}{ j{ nb% Sjec y`jk

{a`{ ` }fwyney ferjwneofe{ a`y `y ovia è jo}ì{ `y

}azyjnlncz safe j{ inofy {n o`je{`jejec sfjca{ lnyy%

Sfrf {`vca{ nvwyflrfy nrfw {af zf`wy {a`{ nef n {af

s`zy {n wfs`wk znvwyfl jy sj{a nnk% J{y a`wk {n iaècf

{af ferjwneofe{ èk {af gfa`rjnw, Sjec y`jk%

[af inoovej{z `y}fi{ n IwnyyBj{ jy fq{wfoflz fbfi{jrf

`{ iwf`{jec ` af`l{az ferjwneofe{% J Lfyjeydj sfe{ {n `

Clngn Czo safwf yaf kjke{ dens ` ynvl, yaf ojca{ gf

{fo}{fk {n ojyy ` snwdnv{, f`{ }nnwlz nw ylìd nb% Jey{f`k,frfwz {jof yaf cnfy {n IwnyyBj{, Lfyjeydj yffy wjfeky san

on{jr`{f afw èk dff} afw anefy{% @ek yafy cn{ nrfw 16=

Bìfgnnd wfinoofek`{jney `y vw{afw jey}jw`{jne%

[af Efs Znwd [jofy `w{jilf }wfyfe{y ` y{`wd }ji{vwf n ans

kjivl{ j{ jy {n o`je{`je yjcejiè{ sfjca{ lnyy% @iinwkjec

{n wfyf`wia, {af gnkz `}}f`wy {n ca{ sfjca{ lnyy gz

gvwejec fsfw i`lnwjfy èk `l{fwjec {af gw`jey wfy}neyf {n

nnk% Lnyjec sfjca{ jy en{ {af fek n {af hnvwefz gv{ {af

gfcjeejec n ` ljflnec g`{{lf%

Gz yaj{jec {af fo}a`yjy wno {af evogfw ne {af

yi`lf {n {af evogfwy ne {af saj{fgn`wkgz nivyjec

ne }fwnwoèifèk gz }wnrjkjec ` yv}}nw{jrf

inoovej{z ek af`l{az ferjwneofe{, IwnyyBj{ iè afl}

jca{ {a`{ g`{{lf èk sje%

B

Yv}}nw{fk ek feinvw`cfk gz afw IwnyyBj{ inoovej{z,Lfyjeydj a`y o`je{`jefk afw af`l{az a`gj{y ` zf`w

`b{fw afw jej{j`l sfjca{ lnyy%

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Rjyj{IwnyyBj{%ino

@kkji{jne, Wfinrfwz èk IwnyyBj{

Gz @ekw` O`wj` Ifijl Kfifogfw 7=07

Wne Cflljy, wfinrfwjec linanlji ek }yzianlncjy{, y{`w{fk }wncwò{a`{ inogjefy flfofe{y n ` {w`kj{jne`l 07/y{f} onkfl sj{a IwnyyBj{%Inoovej{z, af y`zy, jy dfz% @ekw` O`wj` Ifijl wf}nw{y%

@gnv{ ` zf`w `cn, Xìay 3/zf`w/nlk gwn{afw nvek ajo lzjec ne {af nnw n {afjw }`wfe{y S`yajec{ne anof, }`yyfknv{ wno ` afwnje nrfwknyf% [sn sffdy l`{fw, ajy yjy{fw y`s ajo je {af g`{awnno sj{a ` effklf je ajy `wo%

[af 70/zf`w/nlk, san ydfk {a`{ ajy l`y{ eòf gf sj{aaflk, gfiòf `kkji{fk {n }`jedjllfwy `{ 02 {fw ovl{j}lf yvwcfwjfy{n wfonrf o`ljceè{ {vonwy wno ajy f`wy%

Y{`bIwnyyBj{Hnvwe`l

Wne Cflljy jy ` o`y{fwy ino}f{j{nw èk {af oè gfajek {af Je{fcw`{fk Wfinrfwz }wncwò%


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Wfinrfwz %%% !ine{jevfk*

7 nb2



Rjyj{IwnyyBj{%ino

Oz f`wy snvlk g`yji`llz glffk frfwz k`z, af y`jk% J a`knvw yvwcfwjfy nrfw {af y}ìf n ` zf`w {n wfonrf {anyf{sn {vonwy% @{fw fìa yvwcfwz, J a`k }`je }jlly {a`{ snvlk

l`y{ of ` one{a nw {sn%

Bnw {af efq{ zf`w, Xìa {nnd }wfyiwj}{jne }`je }jlly%

@{fw oz l`y{ yvwcfwz, J a`k {n jek n{afw s`zy, af y`jk%

J snvlk g`yji`llz jek }fn}lf san a`k }wfyiwj}{jneyn NqzIne{je%

Neif af nvek {afo, af snvlk }`z `y ovia `y +6= }fw

}jll, aèkjec nrfw onefz af f`wefk `{ ajy vll/{jof hng nwy{nlf wno ajy òjlz nw wjfeky%

Xìa y`jk ajy kwvc vyf kjke{ cf{ yfwjnvy ve{jl `{fw

ajca yiannl%

Ynof{jof `{fw ajca yiannl s`y safe J wf`llz {wèyj{jnefk!wno* wfiwf {jne`l {n vll/{jof, frfwzk`z vyf, af y`jk%

Safe Xìay yjy{fw {nlk {afjw }`wfe{y sa`{ yaf y`s je {afg`{awnno, {af inv}lf s`y pvjid {n yfek {afjw yne {n `

]ìji Ajlly [wf`{ofe{ Ife{fw je I`ljnwej`%

Nef n oz rfwz ilnyf wjfeky èk nef n oz invyjey

ì{v`llz sfe{ {awnvca ]ìji Ajlly èk sfe{ {awnvcawfa`g {afwf, Xìa y`jk%

[af {wf`{ofe{ ife{fw s`y nef {a`{ snwdfk sj{a Je{fcw`{fk

Wfinrfwz` }wncwò nvekfk gz wfinrfwjec `linanlji,}yzianlncjy{ èk IwnyyBj{ Còfy o`y{fwy `{alf{f WneCflljy% Je{fcw`{fk Wfinrfwz inogjefy {w`kj{jne`l `y}fi{y n

07/y{f} wfa`g sj{a IwnyyBj{%

@{ {af {jof, Xìa a`k ojqfk ffljecy%

Oz sanlf ljf s`y gvjl{ `wnvek lzjec èk iaf`{jec èk

y{f`ljec, af fq}l`jefk% [af nelz wf`yne J wf`llz sè{fk {ncn {n wfa`g s`y, ND, Jll cjrf j{ ` {wz% J kne{ wf`llz i`wf%

Af `kkfk8 Je ynof s`zy, J s`y an}jec {n kjf hvy{ gfi`vyf{af ljfy{zlf s`y yn ojyfw`glf% J effkfk {n cf{ ajca frfwz

07 anvwy%

[nk z, Xìa iwfkj{y {af }wncwò `y gfjec je{fcw`l je

dff}jec ajo `ljrf%

J snvlk gf kf`k nw je h`jl, af y`jk% J{ s`y hvy{ ` o`{{fw

n k`zy%

@e Jkf`

@ wfinrfwjec `linanlji ajoyfl, Cflljy y}fe{ kfi`kfyafl}jec `kkji{y wfinrfw%

Jrf `ls`zy dense {a`{ ynof nwo n fqfwijyf jy ` cnnkino}nefe{ {n wfinrfwz, af y`jk%

Je 7==1, Cflljy yne, san s`y je {af E`rz `{ {af {jof, {nlkajo `gnv{ IwnyyBj{%

Nef nb {af {ajecy {a`{y{wvid of joofkj`{flzs`y {af y{wfec{a nb {afinoovej{z je IwnyyBj{%

Wne Cflljy

Y{`bIwnyyBj{Hnvwe`l

Cflljy, ` wfinrfwjec `linanlji, gfljfrfy fqfwijyf jy ` cwf`{ s`z{n y{`gjljxf {af onnky n kkji{y%


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Rjyj{IwnyyBj{%ino

J s`y }wf{{z yvw}wjyfk gfi`vyf J {anvca{ af s`y je }wf{{z

kòe cnnk ya`}f, af y`jk sj{a ` l`vca% Sa`{ `wf znv{`ldjec `gnv{> [afwfy ` {efyy }wncwò {a`{y cnjec {n cf{znv je gf{{fw ya`}f>

A`rjec `ls`zy gffe {efyy nwjfe{fk, Cflljy {w`rflfk

knse wno L`df Bnwfy{, I`lj%, {n Yè Kjfcn {n s`{ia ajyyne kn IwnyyBj{%

Oz wy{ {anvca{ s`y, Af jy iw`xz {n {ajed J iè kn {a`{% Jo2=, Cflljy wfi`llfk% Gv{, efrfw{aflfyy, J kjke{ sè{ {n y`zen% Yn frfe{v`llz J cn{ je{n j{%

Af wf{vwefk anof {n ek {af ef`wfy{ `lj`{f% @{ {af {jof,j{ s`y IwnyyBj{ L`cve` Gfìa`gnv{ ` 96/ojev{f kwjrf%

Sj{aje fs sffdy, Cflljy gfcè a`rjec ljca{/gvlg onofe{y%

Nef n {af {ajecy {a`{ y{wvid of joofkj`{flz s`y {afy{wfec{a n {af inoovej{z je IwnyyBj{, af y`jk% @ek je

kf`ljec sj{a `kkji{jney, nef n {af gjccfy{ }wnglfoy jy{af jynl`{jne {a`{ }fn}lf a`rf% Yn èz{ajec {a`{ y}f`dy n

inoovej{z yv}}nw{ jy ` cnnk {ajec%

]lvy, Cflljy y`jk, fqfwijyf iè gf ` s`z {n y{`gjljxf onnk%

Densjec {a`{ j{ s`y ` cnnk yvgy{j{v{f n{fe nwofkji`{jne J y`s j{ `y ` rfwz jo}nw{è{ }`w{ n {af

wfinrfwz }jfif nw ynof, af y`jk%

@{fw `gnv{ ` zf`w n IwnyyBj{, Cflljy kfijkfk {n }v{ ajy

}wjr`{f }wì{jif ne anlk% Af a`k è jkf`%

Inìa Gy Y{nwz

Bnw Ojdf Gvwcfefw, `{alf{jiy s`y è `kkji{jne% @

}nyj{jrf nef, yn af {anvca{%

J s`y ` cnnk `{alf{f je ajca yiannl èk inllfcf, èksfjca{lj{jec èk yn ne èk yn nw{a, èk j{ gfiòf,nw of, J s`y kkji{fk {n snwdjec nv{% J s`y kkji{fk{n gfjec {a`{ O`wjef, fq}l`jefk {af 26/zf`w/nlk%[a`{ kkji{jne s`y }nyj{jrf {a`{y san J s`y% Gv{{afwf sfwf yn oèz n{afw {ajecy jernlrfk sj{a of%

[af lnec{jof Nlzo}ji sfjca{lj{jec inìa èknwofw En{wf Kòf nn{g`ll }l`zfw s`y yn ngyfyyfksj{a `{alf{jiy {a`{ safefrfw èz n ajy `rnwj{f{fòy lny{, af snvlk gfinof few`cfk%

J snvlk a`rf {awnse ` ièklf `{ {af [R safe

{af Ia`wcfwy sfwf lnyjec, Gvwcfefw y`jk% J En{wfKòf lny{ {af còf, J snvlk wf{ nw ` sffdgfi`vyf j{ s`y oz `vl{ {a`{ {afz lny{ {af còf%

[afe af y{`w{fk {n onw}a je{n ynofnef flyf%Safe n{afw kwjrfwy iv{ ajo nb je {wì, Gvwcfefwsnvlk l`z ne ajy anwe èk j} {afo nb sajlfyjovl{èfnvylz zflljec `{ {afo%

Gv{ j{ s`ye{ hvy{ è `{alf{jiy `kkji{jne {a`{ s`yi`vyjec Gvwcfefw {n ì{ je yvia ` oèefw% J{ `lyn s`yynof{ajec af wffwwfk {n `y ajy pv`ljfw%

Je {af y}ffia n @l/@ene Bòjlz Cwnv}y`Rjwcjej`/g`yfk je{fwe`{jne`l yv}}nw{ cwnv} nw

òjljfy èk wjfeky n }wnglfo kwjedfwy`pv`ljfw jy ` }fwyne san a`y ` }wnglfo sj{a`linanl nw èn{afw `kkji{jne%

J a`k ` pv`ljfw {a`{ s`y wvjejec nvw ljrfy, Gvwcfefwy`jk, wffwfeijec ajy òjlz% [af }wnglfo s`y ynfq{wfof {a`{ Gvwcfefw y`jk af iòf ilnyf {n djlljec{ajy }fwyne sj{a ajy g`wf aèky%

[a`{y safe ` iaèif feinve{fw sj{a Wne Cflljyiaècfk {ajecy% Safe Gvwcfefwy k`vca{fw, Y`cf,gfcè inìajec `{ IwnyyBj{ Jerji{vy je Yè Kjfcn,yaf of{ Cflljy, ` i`wffw }yzianlncjy{%

Inìa Gy y{nwz ine{jevfk

IwnyyBj{Wfkfo}{jne

Wfife{ y{vkjfy a`rf yanse {a`{ fqfwijyf afl}y`kkji{jne wfinrfwz èk iè frfe ojoji ynof n {af

fbfi{y kwvcy a`rf ne {af gw`je%


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Rjyj{IwnyyBj{%ino

@ Onwf ]wnnvek Fbfi{

Cflljy gfcè iwf`{jec sa`{ jy ens dense `y Je{fcw`{fkWfinrfwz, ` }wncwò {a`{ glfeky {w`kj{jne`l flfofe{y n `

07/y{f} wfinrfwz }wncwò sj{a {af IwnyyBj{ of{anknlnczn {efyy èk ev{wj{jne%

J{y ` s`z n je{fcw`{jec {af {wf`{ofe{ `y}fi{ n kf`ljecsj{a {af `kkji{jne èk ofe{`l jllefyy sj{a è fqfwijyf

}wncwò ljdf IwnyyBj{, af fq}l`jefk% [af fyyfeif nJe{fcw`{fk jy {a`{ j{ inogjefy ovl{j}lf kjyij}ljefy8 }azyji`l,

ofe{`l, fon{jne`l èk y}jwj{v`l, sajia jeilvkfy ev{wj{jne%[af je{fcw {fk `y}fi{ jy `ll n {anyf kjofeyjney%

[af Je{fcw`{fk Wfinrfwz }wncwò iè oèjfy{ j{yfl jer`wjnvy s`zy%

Sf a`rf }fn}lf je {wf`{ofe{ }wncwòy% ]fn}lf inofwno `ll nrfw {af inve{wz, Cflljy y`jk% Safe {afz lf`rf,sf sjll yf{ {afo v} sj{a ` gnq je {afjw efjcagnwannk,

`y sfll `y cf{{jec {afo yf{ v} {n cn {n off{jecy je {afjwinoovej{z% [a`{ ojca{ gf {afjw y{`w{jec }nje{%

N{afwy ojca{ yjo}lz ìifyy {af Je{fcw`{fk Wfinrfwzsfgyj{f èk cf{ ineefi{fk ne {afjw nse, af `kkfk%

@{ wfyjkfe{j`l ìjlj{jfy je I`ljnwej` èk [fq`y, [af nivy jyne {wvlz è je{fcw`{fk wfinrfwz onkfl, Cflljy y`jk%

Je `kkj{jne {n {af 07/y{f} }wncwò, `kkji{y wfifjrf k`jlzfkvi`{jne ne {af ]`lfn èk Xnef kjf{y, `y sfll `y IwnyyBj{%

[afwf jy ` yiafkvlf frfwz k`z {a`{ inrfwy {af sanlf k`z,

Cflljy y`jk%

Bnw {afjw snwdnv{y, `kkji{y `wf wfpvjwfk {n `kafwf {n `

{awff/ne.nef/nb, {sn/ne.nef/nb yiafkvlf%

@kkji{y je Je{fcw`{fk Wfinrfwzy wfyjkfe{j`l ìjlj{jfy snwd

nv{ `{ ef`wgz IwnyyBj{ `lj`{fy, ynof{jofy je }wjr`{fil`yyfy èk n{afw {jofy `lnecyjkf ofogfwy% [af wf`yne

nw {afjw rjyj{ jy df}{ inekfe{j`l%

Afy ` o`y{fwy `{alf{f, èk af effkfk ynof afl}sj{a {af Nlzo}ji lj{y, fq}l`jefk Gvwcfefw, sanlf`ky IwnyyBj{ Nlzo}ji Sfjca{lj{jec [w`jefw Invwyfy%

Y`cf {nlk ajo `gnv{ nvw y{nwz, èk {afe J a`k èn}}nw{vej{z {n {`ld {n Wne, ek af y{`w{fk yiannljecof `{ {a`{ }nje{%

Af `kkfk8 N invwyf, J kjke{ sè{ {n af`w èz{ajec`gnv{ {a`{ iw`}% [a`{ s`ye{ of%

[nk z, `{fw ef`wlz {awff zf`wy n sffdlz @l/@eneoff{jecy, Gvwcfefw y`jk af je{feky {n ine{jevfcnjec nw {af wfy{ n ajy ljf%

J{y djek n ljdf oz {afw`}z, af fq}l`jefk% Afll, J {ajedfrfwzgnkz je {af snwlk yanvlk cn {awnvca @l/@ene0=0% J {ajed sfk gf ` ln{ gf{{fw nb%

[af }wnglfo, af y`jk, s`ye{ hvy{ ajy yn/i`llfk

pv`ljfw% J{ s`y ajo%

J sfe{ {n @l/@ene off{jecy {n q oz pv`ljfw èk Jwf`ljxfk {a`{ j{ s`ye{ oz pv`ljfw {a`{ effkfk qjec%J{ s`y of {a`{ effkfk qjec, Gvwcfefw y`jk% J cn{{`{fll z`, safe J wy{ sfe{ {afwf, J iwjfk ljdf ` g`gz% Js`y avw{, J s`y kfr`y{`{fk, J s`y `yaòfk%

Cflljy, af y`jk, }wng`glz fekfk v} y`rjec oz ljf%

En nefy `gnrf `kkji{jne, Gvwcfefw y`jk8 Sfwf `ll`kkji{y, je oz nse n}jejne%

Ajy sffdlz off{jecy, af `kkfk, afl}fk ajo vekfw/y{èk ans {n gfy{ ljrf ajy ljf%

Safe J y{`w{fk cnjec {n @l/@ene off{jecy, J lf`wefkans {n gwf`{af, Gvwcfefw fq}l`jefk% J kne{ densèz{ajec% J dens ans J ffl% [af }wncwò a`y wf`llzafl}fk of in}f èk o`kf of ` gf{{fw }fwyne% J{yo`kf oz ljf gf{{fw% J{y o`kf oz o`wwj`cf gf{{fw% J{yo`kf oz wfl`{jneyaj} sj{a oz iajlkwfe gf{{fw%

Gvwcfefw yèc Cflljy }w`jyfy, y`zjec af a`y afl}fkyn oèz }fn}lf%

Je{fcw`{fk Wfinrfwz jy ll gnv{ {a`{{a`{ wfinrfwz,{wzjec {n gwjec }fn}lf san a`rf jyyvfy sj{a linanlèk kwvc `kkji{jne {n IwnyyBj{ yn {afz ièffl cnnk `gnv{ {afoyflrfy, Gvwcfefw y`jk% @ekIwnyyBj{ jy ` s`z n gwjecjec }fn}lf {ncf{afw%

Inìa Gy y{nwz ine{jevfk

[afz {ajed {afzwf o`zgf

cnjec {n s`ld ne {af {wf`kojll%En, en{ yn ovia%

Hfbb Avcafy
http://journal.crossfit.com/http://journal.crossfit.com/mailto:[email protected]://www.crossfit.com/http://www.crossfit.com/http://www.integrated-recovery.com/page/index.php?menu=about&page=about_integrated_recoveryhttp://www.integrated-recovery.com/page/index.php?menu=about&page=about_integrated_recoveryhttp://www.integrated-recovery.com/page/index.php?menu=about&page=about_integrated_recoveryhttp://www.integrated-recovery.com/page/index.php?menu=about&page=about_integrated_recoveryhttp://www.crossfit.com/mailto:[email protected]://journal.crossfit.com/


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CrossFit Journal - December 2012 Collection

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Transcript of CrossFit Journal - December 2012 Collection