2.13.15 Box Brief

Valentines Day Partner WOD & Party

On Saturday, February 14th, bring in your Valentine or partner up with someone at the Box for a great Valentine’s Day themed workout and party. Our very own Chef Paul will be bringing in appetizers and we will have a mimosa and bloody mary bar for your post WOD cool down. Normal class times 8:30 and 9:30am. Party to follow after each WOD, babysitting available for each WOD.

CrossFit Open Clinics

Sunday 2.15.15

Pull Up & Muscle Up Clinic
Location – CrossFit R5
10:30 – 11:30am Pull Up Clinic
11:30am – 12:30am Muscle Up Clinic
No need to sign up in advance. Just show up! Join local Gymnastics Coach Beck Caplan for 2 gymnastics clinics focusing on CrossFit most complex movements.

Saturday 2.21.15

Rowing and Double Under Clinic
Location – CrossFit R5
12-1pm Rowing Clinic: Join CrossFit R5 Athlete and Bulgarian Olympic Rowing Team member Val Gospodinov as she instructs you on proper form and gives out tips on efficiency.
1-2pm Double Under Clinic: Step into the ring with Coach Jenn as she gives her one of a kind hands on Double under clinic. Throughout the hour you will work on proper and effective jumping form.

Sunday 2.22.15

High Repetition Olympic Lifting Clinic
Location – CrossFit Main Line
11-12pm High Repetition High Repetition Snatch
12-1pm High Repetition Clean and Jerk Clinic
No need to sign up. Just show up!! Coach Erik Miller (USA Weightlifting Coach) will be dropping by to give a 2 hour clinic on how to efficiently approach the high repetition olympic lifting required in the CrossFit Open.


In 1954 psychologist William Herbert Sheldon characterized all possible body types according to a three number scale that ranged from 1 to 7 for each of three somatotypes: endomorph, mesomorph, and ectomorph. A pure ectomorph would score 1–1–7. That is 1 for minimum endomorphy, 1 for minimum mesomorphy and 7 for maximum ectomorphy. Similarly the pure mesomorph was 1–7–1 and the pure endomorph was 7–1–1. Described briefly, the three body types cited were the thin (ectomorphs), the fat (endomorphs), and the muscular (mesomorphs).

Sheldon believed these physical characteristics also influenced personality. Sheldon over-stereotyped his three categories, to the extent that perhaps more people did not fit into them than did. I will not enter into that debate, but I will discuss how the categories affect weightlifting since this has fascinated weight people for decades.

Body morphology in weightlifting is very evident, and very important.Many beers are consumed debating the ideal lifting body type. Muscular is considered a given, but someone can always point out a muscle-less wonder who was a world-beater.

Many people think they can immediately categorize a body type. That guy is fat; therefore he is an endo. His friend is thin; he’s ecto. Another is a bodybuilder; therefore he must be a mesomorph. Right? Is it all that simple? Not necessarily. As is often the case the pop culture gets these wrong. Often examples are mentioned. Our late friend Vasily Alexeev (in the video below) will be given as an example of endomorphism, based purely on his large belly. That belly actually was the result of a diet that tried to pack as much muscle as possible on his somewhat ectomorphic frame. Click here to read more