Archive for December, 2007

For the ladies…

Uncategorized | Posted by brianpcf
Dec 21 2007

Highly recommend checking out CrossFit Journal 57. Mark Rippetoe’s article “Sex, Appearance, and Training” has a great look at the results of men’s fitness vs. women’s fitness.

Note I said “results” not means to those results. Rippetoe’s assertion is that the training plan should be the same. But due to our basic physiological differences (most notably testosterone) women will never see the muscle growth that men see. A great shot at the modern “Globo Gym” and “Curves” mentality that women’s fitness should be structured differently then men’s.

Also, another interesting piece of the “gene expression” puzzle.

USMC Humor

Uncategorized | Posted by brianpcf
Dec 21 2007

Unrelated to CrossFit, but absolutely hilarious to the USMC O’s out there:

What is Fitness?

Uncategorized | Posted by brianpcf
Dec 21 2007

I have yet to see a more succinct and accurate definition anywhere ever.

The breakdown of its component parts is also foundational:

Cardio/Respiratory Endurance

What’s striking about this list, and what I learned from the Certification seminar in Pittsburgh last month, is how these ten items lay down between the body and the mind. The first four are physiological (the branch of biology dealing with the functions and activities of living organisms and their parts, including all physical and chemical processes), the last four neurological (the science of the nerves and the nervous system), and Power and Speed a combination of the two.

Now somebody in the yoga community please give me a more concrete definition of “Body-Mind” than that!?!?

100 Words on Fitness

Uncategorized | Posted by brianpcf
Dec 21 2007


Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

This is just something that needs to be constantly reinforced as it is the basis for everything else. A fundamental “law” of fitness.

Gene Expression

Uncategorized | Posted by brianpcf
Dec 21 2007

I love this post by Robb Wolf ( The influence of genes on all kinds of our “expressions” is something that I have paid far too little attention to.

I had actually read this a few weeks ago, but I was brought back to it by a fascinating look at John Elder Robison and Asperger’s Syndrome on the Leonard Lopate show ( Interestingly, he is related to Augusten Borroughs.

From the wiki – “Asperger syndrome (also Asperger’s syndrome, Asperger’s disorder, Asperger’s, or AS) is one of several autism spectrum disorders (ASD) characterized by difficulties in social interaction and by restricted and stereotyped interests and activities.”

As I read on in wikipedia and listened to the interview, this completely floored me. Not necessarily in relation to the disease itself but how it was expressed in its symptoms. What it described was basically a complete shutdown in the ability to process Neuro-Linguistic Programming. Having only a rudimentary theoretical understanding of this (but with some compliment of the practical) this seemed like a mini-eureka moment.

What’s interesting about the use of the term “theoretical” here is the fact that most of the literature I’ve read on the subject has been designed with mainly practical application in mind. Specifically Micheal Brook’s Instant Rapport, and Dale Carnegie’s How to Win Friends and Influence People.

But what that brings us to is that there is some fundamental gene expression that allows us to either communicate with our bodies or doesn’t. This is something that I will endeavor to explore in greater detail in this blog, though admittedly its application to CrossFit may be only slight.

What a long, strange trip….

Uncategorized | Posted by brianpcf
Dec 21 2007

Actually, I hate The Greatful Dead.

The purpose of this blog will be to consolidate CrossFit information that I have published through email to friends, associates, etc. It’s a way for me to keep track of what I put out and a way for you to have a consolidated space for information that you may find useful.

Anyway, I have been writing way way way too many emails to my friends about CrossFit. Many of them have been repeats to different people and I can’t keep track. So this is a way for me to get all the info I put out (which is usually ripped off other sites) into one place.