"How I Made My Training Sustainable and Injury Free"

http://breakingmuscle.com/strength-conditioning/a-different-version-of-crossfit-how-i-made-my-training-sustainable-and-injury-

I read this story and thought "how ridiculous it is to suggest that there's any alternative to doing CrossFit as do or die, my way or the highway, full on, full out, go big or go home, kill yourself w CrossFit or die trying!!"

OK, obviously I'm kidding, the point of CrossFit is to make yourself more fit, and you don't have to kill yourself trying.  CrossFit's high intensity is scaled, the right amount of intensity is relatively high - relatively high for you.  The guideline I like is "better today than yesterday, better tomorrow than today."  You don't have to have a sub-3 minute Fran time to be a good CrossFitter.  You have to do Fran, and the other WODs, while striving for better movement, better effort, and trusting these process goals will deliver faster times.

The only thing I dislike about the article is the title, which implies Andy's interpretation wasn't always out there.  CrossFit has always been there for you to scale to your own ability, which is why 70 year olds, 20-something Games athletes and over-weight teens can all do the same WOD at the same time (by scaling the WOD to their ability and goals).

Another Chapter of "What's Your Excuse?"

"When Laurie Nelson was in high school, there were no women's sports. It wasn't until she graduated from college that college sports started for women. Once at Pepperdine University, where the 67-year-old is an associate professor of sports medicine, Nelson started the women's athletic program there.

"This year, she finished 10th at the CrossFit Games in the Masters Women 60-Plus Division.

"For about a year before she started the program, "she knew that CrossFit was not for her," says Mike Anderson, owner of CrossFit Malibu, where Nelson trains. Anderson explains that Nelson thought CrossFit was only for elite athletes, so while she encouraged others to go, she stayed away herself.

"She was 64 at the time and had a "bad knee" and a "bad foot," Nelson explains.

""I really, really had no experience with this," she adds."
http://community.crossfit.com/video/laurie-nelson-starts-crossfit-her-60s

I watched with pain as my grandparents degenerated in their late 60s, and I deeply believed they needed an appropriate fitness training system.  Now, here are folks, even non-athletes, proving the concept.  Incredible.

CrossFit Loses a Leader

"Sadly for Joe, he was the man we all loved to try and outperform.  Realistically, who knows a 57-year-old man who can usually physically outperform most athletes half his age in any task?

If Joe happened to join you during a WOD, undoubtedly you tried harder, pushed more and kept your
standards tight. That is motivation, plain and simple."
http://library.crossfit.com/free/pdf/CFJ_Lengel_Morran_2.pdf

Sounds like an incredible man and human being - fair winds and following seas on your journey!

My condolences to those who lost their father and their inspiration.

"Joe"
10 rounds for time of:
10 thrusters (95/65 lb.)
10 bar-facing burpees
10 pull-ups
57 double-unders

Kicking That 18 Year Old's Butt

"In 2008, a friend introduced Greaver to CrossFit at a Christmas party.

""What exactly my friend was in love with I wasn't sure, but it had something to do with weightlifting, doing everything as fast as you can and some main website," Greaver recalls. "I was curious about all this, so about a week later, I looked up this website she mentioned and I thought to myself, 'OK, I can at least try this if housewives and grandparents can do it. I really don't have anything to lose.'""

http://community.crossfit.com/article/girl-gone-wild-crossfit

What happened?

"She lost 50 pounds in nine months, and her body fat decreased from 35 to 12 percent.

"All of a sudden, I had a body better than back in my college soccer days. I was stronger and faster, too," she says. "To this day, it's still surreal that my 34-year-old self could kick my 18-year-old self's butt.""