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Carrie Klumpar 09-02-2006 10:52 PM

Issue 49 of the CrossFit Journal is out—it’s big and bustin’ with good material. Here’s a little synopsis of what’s in it.

• “Skill-Based Warm-Ups for Groups” -- Tony Budding talks about ways to warm up a diverse group while providing skill work and assessing their movement abilities.

• “Plyo Box with Slanted Sides” -- Lincoln Brigham presents full construction instructions for building sleek, stackable, shin-saving slant-sided plyo boxes. Plus directions for bombproof pulling blocks as a bonus. Try that at home!

• “Going Deep” – The indefatigable Mark Rippetoe delves into why full squats are not bad for your knees, with a few choice words for those who say they are. This man is on a crusade—and it’s both educational and entertaining to read.

• “Swing 2: The Other Swings” -- Roger Harrell’s gymnastics series continues. Last month he introduced the mechanics of gymnastics swings; this month, he develops that into basket, upper-arm, glide, and rope swings. With video.

• “Three Levels of Dumbbell Squat” -- Rutman is back! CrossFit’s favorite dumbbell coach, Michael Rutherford, gets in his own two cents on squat progressions, with DBs, of course, for trainees of all abilities.

• “Parkour Basics, Part 5: The Turn Vault and Cat Leap” -- Monkey man Jesse Woody cranks things up a notch this month, getting seriously vertical with the parkour turn vault and cat leap. Don’t try that at home—at least not without a lot of incrementally-progressing practice first.

• “Improving Running Mechanics” -- Track coaches Karl Geissler and John Baumann return to the journal with good advice and drills (demonstrated in video) on improving running mechanics, even for us non-specialists.

• “The Grinder: CrossFit FRAGO #2, ‘Carla’” – Another FRAGO (“Fragmentary Order” for those of us not accustomed to NATO document conventions), with full execution and logistics information for a workout mission dubbed “Carla.” Documentation your superiors won’t be able to poke holes in.

Check it out. Use the message board to post your comments, ask questions, or start related discussions. We want to know what you think.

Lynne’s CF FAQ has a list of the topics in each journal issue. And the back issues page also says what’s in each one.

(Message edited by Carrie on September 02, 2006)

Chris Goodrich 09-03-2006 07:09 AM

Thanks for another great issue! I'm having trouble finding the link to the video for the running mechanics article. Can you point me in the right direction? Thanks, Chris

Carrie Klumpar 09-03-2006 10:39 AM

Oh dear. Thanks for letting me know--it looks like the link is missing altogether from the .pdf. That's unfortunate, because the video really helps demo the drills described in the article. Argh.

Anyway, it's at

I'll get it added to the .pdf as well, so it's there in the archive and for anyone who hasn't already downloaded the issue. (Or re-downloads it once the fix is in.)

Big apologies for the omission.

Jesse Woody 09-03-2006 11:01 AM

Hey, while we're at it, the entire second half of my article (as well as the link to APK) seems to link to ****************.com for me.

Karl Geissler 09-03-2006 11:49 AM

I did not seem to get my edition. Whom do I need to email again for the link?

Carrie Klumpar 09-03-2006 12:34 PM

Lordy. Jesse, it looks like the APK link icon actually works properly, but the text is part of that weird second-half-of-the-article link. Sorry about that, folks.

I'll get the layout guru on the corrections asap.

Any other problems with this issue (other than subscription questions, for which you should send mail to, please e-mail me directly at

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