Sweet Feet’s Big Heart

Will Johnson is a man of many talents. The 26-year-old is the starting fullback for the Pittsburgh Steelers, as well as a devoted husband, philanthropist and CrossFit athlete.

Johnson is a member of CrossFit Charlotte, where he trains with coach and owner Andy Hendel, who was a linebacker with the Miami Dolphins in 1986. Hendel brings his football experience to Johnson’s CrossFit training.

“We did rope climbs, muscle-ups, handstand push-ups, pull-ups—all the body-weight stuff. … You can’t take a barbell on the field,” Hendel says of training Johnson, nicknamed “Sweet Feet” for his agility skills.

The work has paid dividends for Johnson’s football career, and he signed with the Steelers in 2012.

“Within a month’s time, I was seeing huge results in my body,” Johnson says. “I saw all of my numbers drastically increase, bench press went through the roof, and that’s a lot of the reason why Coach (Mike) Tomlin signed me that day.”

Earlier this year, Johnson used his success to help a family in need. When he heard the story of 11-year-old McKenzie Flohr’s fight against leukemia, Johnson didn’t hesitate to help.

“I didn’t grow up in the most fortunate or wealthiest family … so I feel like with this platform I have now, I’m in a position where I can help others and give back where I can,” he says.

With the help of a few friends, Johnson raised US$6,000 to help with the Flohr family’s medical expenses.

Video by Mike Koslap and Michael Dalton.

5min 59sec

Additional reading: “CrossFitter Signs With Steelers” by Andréa Maria Cecil, published April 27, 2012.

6 Plank Variations to Test Your Core Strength

Planks don't have to be static. This classic exercise gets an upgrade with these six creative options.

Planks are effective for all athletes, regardless of age, gender, or level of athletic ability. The plank’s power to improve core strength and balance and develop better upper and mid-body static strength makes it an essential part of any serious fitness regimen.

When performing the plank, it is crucial that you maintain proper form and technique. Improper form can not only lessen the effectiveness of the exercise, but may also cause injury. Here is what you should focus on:

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The Power of 5-Minute Practice Snacks

No time to train? Take small, frequent breaks and before you know it you'll be practicing ninety minutes a day.

One of the most common obstacles to training is a lack of time to practice, play, move, or whatever you want to call it. In various stages of my life, I’ve had the same problem, or at least the same perception of not having time to train. Being the obsessive type, I’ve figured out some interesting ways to get practice in, and today I would like to share one of my favorites.

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SS Weekly Report November 2, 2015

The Starting Strength Weekly Report 2015-11-02: Topics from the Forums: “Advice on handling lifters at a first meet” and “Non-responders.” This week Under the Bar: Fall results. View report in browser View report archive var addthis_config = {"data_track_addressbar":true}; News AnnouncementsThe Starting Strength Fall Classic meet overall winners are posted. Congratulations to top placers Jordan Feigenbaum, Erin Stanton, and the Westminster Strength & Conditioning Team. Submit your images to enter this month’s Under the Bar prize drawing. Articles From the archives: Rip on the critical nature of Deep Squats. SS Coaches’ Updates & Blogs ”I’m not flexible enough to squat” - Nick Delgadillo takes on another common misconception. Matt Reynolds takes on Biceps Tendonitis in a guest post with Art of Manliness. Read about Arya’s perseverance and progress at Black Iron Training. Under the Bar Week 2 of Starting Strength at a body weight of 210 Crystal had just started squatting the bar. Week 70 of Starting Strength at a body weight of 141 she deadlifted 262.5lbs. Read her story: Report #1, Report #2 [photo courtesy of Crystal Riner] Chris Kurisko sits as head judge at the Starting Strength Fall Classic meet in Chicago. [photo courtesy of Chris Kurisko] Nikki of Fivex3 Training went 9/9 at the Starting Strength Classic last weekend. She hit PRs on all three lifts, including this 325lb squat. [photo courtesy of Emily Socolinsky] Inna Koppel with a 270lb deadlift, a 10lb meet PR, at the Starting Strength Fall Classic at Crossfit South Gantry in NY. A big shout out to Ellen Stein for her meet-day coaching. [photo courtesy of Inna Koppel] Leah Lutz was coached by Jordan Feigenbaum to 147.5/77.5/152.5, for a 377.5kg/830.5lb total at the 2015 USAPL Raw Nationals. She won 2nd place in the 72kg M1 division, 18th in the Open. [photo courtesy of Lenny Feigenbaum] Elesha Nichole deadlifts 275lb for a PR at the 2015 Starting Strength Fall Classic in Chicago. [photo courtesy of Karl Schudt] Laurie, another Fivex3 Training lifter, presses 92.5# for her 3rd attempt at Starting Strength Classic 2015 at Westminster Strength and Conditioning. [photo courtesy of Emily Socolinsky]

Dispelling Hydration Myths With Dr. Mitchell Rosner

On Feb. 20, 2015, experts came together at the Park Hyatt Aviara Resort in Carlsbad, California, for the 2015 CrossFit Conference on Exercise-Associated Hyponatremia, organized by the HEAT Institute. Among the speakers was Dr. Mitchell H. Rosner of the University of Virginia School of Medicine.

In his talk “Drinking in the Data: Fluid Intake and Health,” Rosner disproved several urban myths by explaining that some common hydration guidelines come with little to no scientific backing. For example, many have heard they should drink eight 8-oz. glasses of water a day, but Rosner said the “eight-by-eight prescription” has no scientific basis whatsoever.

Rosner also dismissed the lay-literature claim that people need to drink ahead of thirst.

“It’s really, I think, hard to imagine that evolutionary development somehow left us with a chronic water deficit that has to be compensated by artificially forcing fluid intake. It makes no sense,” Rosner said.

Rosner concluded there is “scant evidence” to support hydration guidelines that state arbitrary and high fluid intake improves health. While some very specific medical conditions might be alleviated by increased fluid intake, Rosner said it’s very concerning that members of the general public mistakenly believe the thirst sensation cannot adequately prevent dehydration.

Video by CrossFit Media.
Edited by Eric Maciel.

23min 4sec

Additional reading: “Drink According to Thirst, Scientists Advise” by Andréa Maria Cecil, published June 29, 2015.

3 of the Best: This Week's Top Articles, Vol. 5

These pieces have caught your attention throughout the week. So here they are in one place for you to consume, digest, and enjoy.

Welcome to our brand new weekend roundup, Three of the Best! Every Sunday, we'll post up Breaking Muscle's top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy.

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Zoodles: A Delicious, Gluten-Free Pasta Alternative

Are you craving your family's famous Italian dishes? Try spiralized vegetable noodles as a replacement.

When I first decided to embark on a food-as-medicine lifestyle, I gave up gluten. The results were so drastically positive I could not deny it was my poison. But when you’re 100 percent Italian and live in Philadelphia, not preparing and eating the Sunday homemade pasta is almost impossible.

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