cfj_Jan08-fabn3ec.pdf

ISSUE SIXTY-FIVE

January 2008

Featured CrossFitter:

Jolie Gentry

page 1

Double-Leg Takedown

for Submission Wrestling

Becca Borawski

page 5

Sandbag Training

Brian Jones

page 8

Endurance Training

Brian MacKenzie

page 13

Coach Burgener Teaches

the Snatch, Part 1

Mike Burgener

page 16

Tribute to a Coach

Andrew J. Thompson

page 17

Double-Kettlebell Push

Press and Jerk

Jeff Martone

page 19

Productive Application

of Force

Greg Glassman

page 22

Pre-SOF Training

Part 2 - “Indoc”

Robert Ord

page 23

Partnering with a Martial

Arts Dojo

Matt Swift

page 27

Featured CrossFitter - Jolie Gentry

Row Corrections , Part 1

Greg Hammond

page 31

“CrossFit women rock!” This sentiment resonates with both men and women.

CrossFit women are redrawing the boundaries of performance and having a blast

doing it. In fact, their awe-inspiring performances have been instrumental in conveying

CrossFit’s eficacy to the free world’s military. It wasn’t the male ire-breathers that

did it. It was the women. As one Naval Special Warfare operator said, “It’s easy to

write off to genetics the performances of a CrossFit male, but it’s a whole different

ball game when a ive-foot-nothing, high school pottery teacher at the local hippie

high school cleans your clock.” That statement continues to resound across the

military and itness world.

Form for Runners, from

Head to Toe

Keysha McClenton-Benzing

page 32

Corporate Wellness

Jeremy Thiel

page 37

Where is Your Body

Weight?

The Key to Eficient Movement

Michael Collins

In this feature and interview, we learn a little more about Jolie Gentry, the winner

of the inaugural CrossFit games. We already know she can run, lift, row, pull-up, and

jerk with the best of them. Now see some other sides of her.

page 41

continued page ... 2

CrossFit Journal • Issue Sixty-Five • January 2008

Jolie Gentry

...continued

Jolie Interview

1. Explain your introduction to CrossFit.

For those women who are worried about bulking up, just take a

look at the CrossFit women who have been training for a while. I

don’t know why you wouldn’t want to look like them.

Two Santa Cruz County Deputies I met at Basic SWAT school in

September 2006 talked about this guy on their team who was “a

machine” and just ran circles around everyone else on their SWAT

team. They said that his name was Greg Amundson, and he does

this stuff called CrossFit. They knew I was interested in fitness and

said that I would probably like it. After I returned from school,

my teammate Darryl told me that he had just started training at

One World Gym in Union City where there was a cop who ran

CrossFit classes. The first day I walked in the door, I realized that

the cop he was talking about was Freddy Camacho. I’ve known

Freddy for years. In fact, he had been a student of mine in a group

cardio class that I used to teach at a martial arts school.

I always hear, “I have to get in shape before I can try that stuff.” I

hear it from both men and women. I just tell them that everything

can be modified and they will be surprised how quickly they will

start achieving their strength goals.

2. What, if any, were your biggest apprehensions

before your first workout?

I cannot recall having apprehensions prior to my first workout of

the day. I do remember that it was a 6:30 a.m. class and it was the

most intense workout I had ever experienced to date. I also recall

the others in the class asking Freddy, “Where in the hell did you

find this chick?”

3. What would you say to a woman who may be

interested in the program but has concerns like “I

don’t want to bulk up,” “I’m not strong enough,” or

“I’ll never be able to do that”?

CrossFit Journal • Issue Sixty-Five • January 2008

Jolie Gentry

...continued

4. What do you do for a living?

I am a police officer for the city of Newark, which is in the southeast

corner of the San Francisco Bay. I work patrol and I am a SWAT

operator for our on-call team. I am also the fitness specialist and

a Hazardous Materials/Weapons of Mass Destruction instructor

on the team. Basically, if there is some crazy biological weapon

released upon the city of Newark, I will help coordinate my team’s

response. I will more than likely recommend that we don’t go

anywhere near it! Unfortunately, they probably won’t listen to my

recommendation.

5. Why did you choose that profession?

I chose my profession for reasons similar to why I choose to

CrossFit. I enjoy the challenge. I love that I never know what to

expect. There is always something new and different to overcome.

I am never bored at work, and I need to be prepared for the

worst.

6. Do you think CrossFit has an empowering effect

on women?

Absolutely! Particularly when I see women lifting heavier weights

than men and hitting faster times. I know they feel good about

that. (Stef, you know I’m talking about you!) I think it’s empowering

even for the beginners who realize that exercises like the deadlift

aren’t scary things that they could never do. And I know many

women who never dreamed of doing a pull-up and now pull ten

in a row. Most men can’t pull ten in a row, so there’s definitely a

confidence that develops from being consistent with CrossFit.

7. What made you

choose CrossFit as

your primary means

of training?

I CrossFit because it

has completely changed

my body, and I love the

daily challenge. I am in

the best shape of my

life because of it. Being

a naturally competitive

person, I also enjoy the

sport aspect.

Pre-CrossFit modeling shoot

One year of CrossFit later

CrossFit Journal • Issue Sixty-Five • January 2008

Jolie Gentry

...continued

8. Some people seem to think that

physically outperforming men makes

a woman “masculine”--or at least less

“feminine.” What’s your take on that

assessment?

I adamantly disagree with that statement. It’s up to

the woman to decide if she wants to identify with

being feminine. I do not see it all being directly

related to her performance. Not all women

accent their femininity, and I don’t think that has

anything to do with how hard they train. I enjoy

being feminine because that’s just me. For me, it’s

entertaining to be a bit of a contrast. I like being

the SWAT operator with the French manicure who

can hang with the boys on the range and can have

just as much fun shopping with my three sisters.

Jolie’s stats

Jolie at work - Videos

“Fran”: 3:41 (65-pound thrusters)

“Helen”: 10:17 (35-pound kettlebell)

CrossFit Total: Squat 190, press 100, deadlift 235; total 525 pounds

Max pull-ups (single set): 40

Weighted pull-up (1RM): 88 pounds

Height: 5’4”

Weight: 124 pounds

Online Video

Bear Complex WOD

http://media.crossit.com/cf-video/CrossFit_TheBear.wmv

http://media.crossit.com/cf-video/CrossFit_TheBear.mov

Online Video

Snatch/OHS/Pull-up WOD

http://media.crossit.com/cf-video/CrossFit_SnatchOHSPullupWOD.wmv

http://media.crossit.com/cf-video/CrossFit_SnatchOHSPullupWOD.mov

Online Video

Diablo vs. One World

http://media.crossit.com/cf-video/CrossFit_NSCDiabloVsOneWorld.wmv

http://media.crossit.com/cf-video/CrossFit_NSCDiabloVsOneWorld.mov

Online Video

CrossFit Games Award Ceremony

http://media.crossit.com/cf-video/CrossFit_GamesTopCFrFemale.wmv

http://media.crossit.com/cf-video/CrossFit_GamesTopCFrFemale.mov

CrossFit Journal • Issue Sixty-Five • January 2008

Double-Leg Takedown for Submission Wrestling

Becca Borawski

This month we continue working with world champion grappler

Valerie Worthington. Valerie has trained extensively in both gi

(wearing the traditional kimono) and no-gi grappling techniques

and has chosen a few of her favorites to share with us.

To begin, both grapplers are in a standing ready stance, with legs

bent and elbows tucked in, prepared to drive forward or jump

back as quickly as needed. This position beneits greatly from the

development of a good powerful squat. Being able to move quickly

up and down, side to side, and forward and back keeps grapplers

safer from attack and enables them to mount a fast offense (photos

1 and 2).

Many jiu-jitsu schools, either because of size restrictions or because

a large focus of the curriculum is on the ground game, do not spend

much time working on takedowns. Frequently, grapplers interested

in competing in submission wrestling (sometimes also called no-

gi jiu-jitsu) have to seek takedown knowledge from wrestling

and adapt it to their jiu-jitsu game. The double-leg takedown we

present this month is one of the wrestling takedowns Valerie has

found to be useful in her matches.

When Valerie feels the timing is right, she initiates her takedown

by doing two things: coming up underneath her opponent’s hands

to trap them and, at the same time, stepping inward. She achieves

both of these movements by dropping her level. Essentially,

changing one’s level means raising or lowering the hips. It is not

leaning forward or bending over. She keeps her torso erect and

her hips underneath her, while dropping her hips down and in

toward Andy. At the same time, she is pushing her hands upward

underneath Andy’s wrists (photos 3 and 4).

Jiu-jitsu matches begin from the feet, with both opponents facing

each other, feeling each other out for a takedown. One of the

more common takedowns is the “double-leg” takedown, in which

the attacking grappler shoots in, traps both legs of the opponent,

lifts them off balance, and then drives them to the ground.

Photo 1

Photo 3

Photo 2

Photo 4

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: