What is Fitness? Free CrossFit Journal Download

[Q.]

From the CrossFit Home Page:

CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.

Download Here

Q. says, check it out!!!

[RacerBill]

I totally agree -- I downloaded this and printed it off a few months ago, and I re-read it on occasion. This is probably one of the best and most comprehensive definitions of "fitness" I've ever seen, and it's a good read.

[dos]

WOW, I never knew the cross-fitters were such fans of Barry Sears' Zone diet principles? Interesting.

[Lost Dog]

Thanks. That was a good read.

I'd like to play that Hooverball game that they write about.

[TennesseeGentleman]

Thanks Q. I've picked several good things from your posts.

[kuri]

Hmm, I need to reread that. Thanks Brad.

[Q.]

Originally posted by kuri:
Hmm, I need to reread that. Thanks Brad.

LOVE your avatar! Too bad you can't hear me doing the sound effects for it!

[Q.]

Lifted from another fitness forum and attributed to a Coach Sommers... don't know any more but this is pretty awesome:

I would like to share the following former post of mine. It is in no way meant as a challenge to any of the fine numbers or accomplishments posted here; but rather to share the story of one man's outstanding accomplishment and to perhaps inspire you to continue on your own quest for excellence.

"This past March I had the opportunity to visit with Mako Sakamoto; personal coach of 1984 Olympic Gold Medalist Peter Vidmar and four time National Champion in the late 1960s. Coach Sakamoto is still in ridiculously good shape and is nearly 60 years old. His secret? He has been training every single day for the last twenty years. Yes, you read that correctly; Coach Sakamoto has trained every single day for twenty years now. Now what makes this interesting is that is that he has seemed to instinctively followed phases of "loading" and "unloading" in his training (in basic terms loading and unloading refer to inter-mixing hard and easy days).

Has his training been effective? When Peter was training prior to the 1984 Olympics, Coach Sakamoto would also do handstand pushups (HSPUs) with him and the other athletes. They were able to do 18 full range free balancing HSPUs on the parallel bars; Coach Sakamoto did 19 (anytime that I discuss HSPUs they will always be the free standing on parallel bars shoulders to hands version, not the head to the ground or partial reps unless otherwise specifically noted). After the Olympic Games, Peter and the other athletes stopped their HSPU conditioning; but Coach Sakamoto continued on. Gradually over time he continued to improve; in a few years he had reached 48 consecutive HSPUs. In a few more, 100. This continued to build until he was able to set his all time record eight years ago of 163 consecutive HSPUs. 163 HSPUs at 50+ years old!!! It is important to note that he remained in the handstand for 30 minutes during this feat.

Today at 58 years old, he can still perform 75 continuous HSPUs with ease.

[Marykaa]

Both the Cross Fit Journal and Coach Sakamoto totally inspiring!

Thanks Q !

so much to learn and do...

[Buk]

Originally posted by dos:
WOW, I never knew the cross-fitters were such fans of Barry Sears' Zone diet principles? Interesting.

I know a little about your diet principles, but what are your thoughts, about the quality and performance, of a Zone diet for athletes? What kind of principles, for performance principles, would you most want to see your athletes following?

[I. Kay]

Originally posted by Q.:
Lifted from another fitness forum and attributed to a Coach Sommers... don't know any more but this is pretty awesome:

I would like to share the following former post of mine. It is in no way meant as a challenge to any of the fine numbers or accomplishments posted here; but rather to share the story of one man's outstanding accomplishment and to perhaps inspire you to continue on your own quest for excellence.

"This past March I had the opportunity to visit with Mako Sakamoto; personal coach of 1984 Olympic Gold Medalist Peter Vidmar and four time National Champion in the late 1960s. Coach Sakamoto is still in ridiculously good shape and is nearly 60 years old. His secret? He has been training every single day for the last twenty years. Yes, you read that correctly; Coach Sakamoto has trained every single day for twenty years now. Now what makes this interesting is that is that he has seemed to instinctively followed phases of "loading" and "unloading" in his training (in basic terms loading and unloading refer to inter-mixing hard and easy days).

Has his training been effective? When Peter was training prior to the 1984 Olympics, Coach Sakamoto would also do handstand pushups (HSPUs) with him and the other athletes. They were able to do 18 full range free balancing HSPUs on the parallel bars; Coach Sakamoto did 19 (anytime that I discuss HSPUs they will always be the free standing on parallel bars shoulders to hands version, not the head to the ground or partial reps unless otherwise specifically noted). After the Olympic Games, Peter and the other athletes stopped their HSPU conditioning; but Coach Sakamoto continued on. Gradually over time he continued to improve; in a few years he had reached 48 consecutive HSPUs. In a few more, 100. This continued to build until he was able to set his all time record eight years ago of 163 consecutive HSPUs. 163 HSPUs at 50+ years old!!! It is important to note that he remained in the handstand for 30 minutes during this feat.

Today at 58 years old, he can still perform 75 continuous HSPUs with ease.

Mr. Miyagi could do 164. RIP Miyagi-san!

[dos]

I know a little about your diet principles, but what are your thoughts, about the quality and performance, of a Zone diet for athletes? What kind of principles, for performance principles, would you most want to see your athletes following?

buk, how i eat is not how I tell my athletes to eat since I am on the far end of that extreme eating spectrum (for ethical reasons). I do, however, feel that while the zone % prescriptions are well withing the normal % ranges, some of the 'bad' foods to avoid (due to the glycemic index) are pretty silly. Carrots being the silliest. I think the GI is not a real valid reason for dumping entire groups of foods considering that there is no proof that high blood glucose causes weight gain and obesity.

[Chris Correia]

Originally posted by dos:

quote:

---

I know a little about your diet principles, but what are your thoughts, about the quality and performance, of a Zone diet for athletes? What kind of principles, for performance principles, would you most want to see your athletes following?

buk, how i eat is not how I tell my athletes to eat since I am on the far end of that extreme eating spectrum (for ethical reasons). I do, however, feel that while the zone % prescriptions are well withing the normal % ranges, some of the 'bad' foods to avoid (due to the glycemic index) are pretty silly. Carrots being the silliest. I think the GI is not a real valid reason for dumping entire groups of foods considering that there is no proof that high blood glucose causes weight gain and obesity. [/quote]That aspect never made complete sense to me either, Dos. However, the best progress I ever had losing weight and keeping energy while being very active was when I followed the Zone guidelines very strictly for three months about two years ago. But I can't speak to any muscle gain or retention issues because that wasn't my focus at the time.

[dos]

Yeah, Chris, the reality is that a 40-30-30 diet fits well within the ADA's % guidelines so it isn't really considered a low carb or high protein diet. The big 'catch' for Barry Sears was/is his 'miraculous' understanding of the GI foods and their 'evil ways' (sells books at least). I think with diet, it always come back to common sense. We all know what is good and bad...it's a matter of doing the right thing.

[Chris Correia]

Originally posted by dos:
Yeah, Chris, the reality is that a 40-30-30 diet fits well within the ADA's % guidelines so it isn't really considered a low carb or high protein diet. The big 'catch' for Barry Sears was/is his 'miraculous' understanding of the GI foods and their 'evil ways' (sells books at least). I think with diet, it always come back to common sense. We all know what is good and bad...it's a matter of doing the right thing.

It is "low" carb, compared to the average US diet; that, with the emphasis on veggies, fruits and whole grains, and well as healthy fats, just makes it solid. The protien formula is a bit low compared to a lot of what one reads; I think it's something like .85 or .9 grams of protein per pound of LEAN body mass. His guidelines suggest you eat like that all the time, regardless of activity level (perhaps a bit more cals for an athlete or very athletic/active person). So, for me at 5-5, 155ish, my daily cals would always be about 1800. Definitely on the low side. But, since I don't follow that all the time, maybe that's why I have too much fat on me.

Based on your eating lifestyle (vegan?) what does you daily macronutrient and cals look like?

[dos]

My diet is around 5,000 kcal per day. I usually eat around 200 grams of protein which comes out to around 15% of my total calories (this is the whole 'high protien' deal where 15% is actually considered 'low' but my total grams is pretty darn high based on my total calories). I normally eat around 15% fat (I try to eat more but I am a long-time fat-phob...still battling). The rest comes from pretty solid carbs. I tend to get a TON of fiber just because I eat so many fruits, veggies, legumes, beans etc.

I tend to eat a bit more protein just because I rely on lots of incomplete sources. The reality is that we should all use the 'lean mass' equation when figuring our protein needs. @ .9 grams per pound of lean body mass I would be close to 190 grams per day so I am pretty close.

Chris, your calorie intake is quite low considering you probably train pretty hard.

[Chris Correia]

Originally posted by dos:
My diet is around 5,000 kcal per day. I usually eat around 200 grams of protein which comes out to around 15% of my total calories (this is the whole 'high protien' deal where 15% is actually considered 'low' but my total grams is pretty darn high based on my total calories). I normally eat around 15% fat (I try to eat more but I am a long-time fat-phob...still battling). The rest comes from pretty solid carbs. I tend to get a TON of fiber just because I eat so many fruits, veggies, legumes, beans etc.

I tend to eat a bit more protein just because I rely on lots of incomplete sources. The reality is that we should all use the 'lean mass' equation when figuring our protein needs. @ .9 grams per pound of lean body mass I would be close to 190 grams per day so I am pretty close.

Chris, your calorie intake is quite low considering you probably train pretty hard.

That's all you eat in a day? LOL

That's good to hear your affirmation of that lean mass/protien ratio.

Of course, the question of debate is how much of the rest should be fats and carbs? Might was well follow the zone, more or less. Then there are those crazy Spider Sport guys/gals. Milko said something about them following 50% fat in another topic here. And those folks and lean and muscular.

The one part of Barry Sear's stuff that I've wondered about is the optimal hormonal functions resulting from eating in the "zone." The researc h seems sparse at best, and his "elite athlete" example in his first book is completely anecdotal and uncontrolled. But it's an intriguing concept. How many people know what is an eiconasoid?