CrossFit's Programming Pitfall
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- Опубліковано 22 чер 2017
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I love the term "functional fitness" because it can literally mean anything. I'm going to open a gym that teaches proper t.v watching techniques. At my gym we'll focus on the following 3 techniques to optimize YOUR t.v watching abilities:
1. Couch positioning in relation to the t.v. When the spine remains in the proper position during these hours of inactivity you'll build functional seated strength to withstand even LONGER periods of t.v watching bliss in the future.
2. Remote control. Channel surfing can be taxing on the wrists after a few hours. To avoid carpel tunnel I'll teach you how to properly hold that remote and press those buttons without using too much energy. We need that energy to digest the thousands empty calories you'll consume during these wasted hours of t.v watching.
3. Kitchen Distance. Who starts an ultra marathon in a calorie deficit? NOBODY, that's who. Keep that fridge and cupboards full of calorie dense garbage close, you'll need that inefficient coal to fuel your train engine of laziness.
You have a makerting talent
The best thing crossfit boxes did was throw out the crossfit HQ WODs. They weren't getting anyone stronger and had ridiculous injury rates.
Snore Lax - I agree.
2 years from the future. Agreed 100%
jater 10 what’s a HQ wod
@@bigbass6473 WOD is Workout of the Day, as designed by Crossfit's headquarters, or HQ.
I remember when Crossfit was just becoming popular and they had t-shirts joking about rhabdo. It was rarely called anything other than "Crossshit" in the S&C community.
This is a great video. Thanks for sharing. I CrossFitted for 4+ years and one day I realized I had significantly stalled...in everything. And not because I wasn't diligently attending or giving it my all. It's because the programming was lazy (in my opinion) and was geared towards breaking you down instead of building you up. The things I couldn't do four years ago, I still wasn't good at and the things I was pretty good at it I had gotten to a point where I was no longer progressing. I think many CrossFit gyms do not emphasize periodization for all skills, not just weight lifting. The concept of scalable doesn't mean it's scalable for your progression, it instead seems focused on just getting you through the work out in the quickest way possible.
You made my day with this comment! A lot of people are misunderstanding the argument I'm trying to make and you hit the nail on the head!
Your experience exactly mirrors mine and it was why I left CrossFit to do my own thing. I realized that I wasn't going to get better at, for example, handstand pushups, if i only did them once every 2-3 weeks. Same goes for other movements I just wasn't good at. Every now and then, the gym would start a Wendler cycle and you could see some improvement but real improvement only came for me when I did my own programming.
@@zacktelander You were talking about these things from a Olympic Lifter perspective. But IMHO the problems with the Single Mod. crossfit programming extends to anonther important component of training of any multi-sport athlete...and that is genreal athletic development in speed and power: single rep medicine ball throws, jumps, sprints and agility drills following the repetition method => full recovery between reps (like the 1min per 10m rule in track and field sprinting. A 30m start is followed by a 3minute rest). Training that you would see a lot in Track&Field, Rugby or American Football. As strong and well conditioned top-notch competing CF athletes are, they are mediocre at best in the sprinting and jumping department. The broad-jump record in the CF games by Nate Shraeder was 9 foot 9 inches. That is the best of the alledgely 50 fiittest men on the planet! In the 2023 NFL draft you have to scroll down a lot to get to the first participant who jumped the same distance. And this isn't about specialization. A guarantee you that the majority of decathlete will jump a longer distance. In my prime as a basketball player and combat sport athelte (I am talking really really amateur level "weekend warrior" stuff here) I could jump a longer distance! And I credit the lack of propper periodized, full-recovery-stop if your movement gets slower-single rep work for the rather mediocre performance of elite CF athltes in that domaine (of course, genetics play a roole here, and crossfit as a competitive sport does niot select for these type of athletes). And of course there are exception: every box, coach and athlete is different. But still I think that is missing in a lot of CF programming.
I've always said that crossfit is great if you already have a solid base in working out \ fitness, because you already know your weakness, know how and what to work to get better at something.
If you're a novice or a beginner, it just becomes some over the top HIIT
Honestly to me it seems like their programming is a complicated way of saying 'Do a bunch of random bullshit real fast.'
And for most people that's far better than chasing numbers with bad form and no spotter in a globo gym.
it will be interesting to see the young man and woman coming up purely training in CF. A lot of the top CF athletes have huge backgrounds in other sports, which makes measuring CF difficult if you are comparing athletes on the elite level.
Absolutely agree with you. No way that a CFer having no proper Weightlifting training since their childhood or adolescence, can compete in A sessions in Oly games. As long as CF has not changed.
vfxforge Wuff.., best comment I've seen here. Exactly what you say, Froning was a baseball player and a fireman afterwards, Bridges was a Navy seal, Matt Fraser almost made it to the Olympics as weightlifter.. and so goes the list.
But there are a lot of teenagers that started Crossfit where I'm from, and now with 22 and 23 they got stuck with CF programming. CF is fun to do it sometimes.., but not to do it as a main workout regimen.
They havent yet and they wont for the same reasons. Shit programming.
I could not agree more! I have the exact same opinion!
vfxforge funny enough , my previous box, there was a girl who’s been doing CrossFit since she was ten years old. Her parents have done it for eight years and she has progressed through the programming with them. Her technique and mobility is on point, probably from years of correctly progressing through mechanics, etc. She has never competed competitively in any other sports. The outcome: she puts up competitive times at her current gym in CrossFit gym and has actually been to the games a teenager.
However the last two years she has been at a box that, while doing traditional CrossFit, has extra work which the competitive athletes do afterwards and is all programmed by the owner, who has history in strength and conditioning, strongman, and competitive CrossFit. He programs blocks of training and had 1RM weeks every so many months.
My point: CrossFit alone can produce some amazing athletes, but there HAS to be some periodizing behind the “variation.”
I've literally been saying this for years!!! There is very little exercise science behind CrossFit. I just graduated with a degree in Kinesiology. I have 4 years of strength training under my belt. I’m not an expert. But I know a few things. I start my Masters in the fall. I can't tell you how many papers I had to write on this subject and how many people I've had to put through training during my undergraduate. There are 5 general principles of training: individuality, specificity, reversibility, progressive overload, and variation. As Zack said in his video, they don't talk about periodization. The principle of variation is not what exactly what CrossFit describes. The principle of variation, also called the principle of periodization, first proposed in the 1960s, has become very popular in the area of resistance training. Periodization is the systematic process of changing one or more variables in the training program-mode, volume, or intensity-over time to allow for the training stimulus to remain challenging and effective. Training intensity and volume of training are the most commonly manipulated aspects of training to achieve peak levels of fitness for competition. Classical periodization involves high initial training volume with low intensity; then, as training progresses, volume decreases and intensity gradually increases. Undulating periodization uses more frequent variation within a training cycle.
For sport-specific training, the volume and intensity of training are varied over a macrocycle, which is generally up to a year of training. A macrocycle is composed of two or more mesocycles that are dictated by the dates of major competitions. Each mesocycle is subdivided into periods of preparation, competition, and transition. CrossFit programing never talks about this concept.
In fact, in 2014 when I was going to Red Wolf CrossFit in Huntington Beach, the programing was lacking. We only max squatted 1 time in 6 months! How the hell does one expect to get stronger or more efficient at back squats when it’s performed only one to two times per year? CrossFit needs to change.
Brian Nichols OK I'm a beginner I've been working out for like.. 7 months ish and have never tested my 1rep max. I just sloooowly keep increasing my 5x5 Max, should I be maxing out or what
Brian Nichols smh dude lol I have a degree and also coach CrossFit and there's tons of science behind it. GO to the level 1 before you say anything you don't understand because that's really what you're doing. I won't sit here and argue with you. You need to go to the seminar and you'll get a better understanding. Also would love for you to meet some of my exercise science and kinese professors at my old college who love CrossFit. Or some of my buddies from my gym who are already in their masters and understand why CrossFit is ideal. Until you go to the seminar yourself though you won't get it
1327j Let me try to untangle your argument a little bit. It sounds like you’re saying CrossFit is the end all be all of strength training. It also sounds like if anyone spends $1000 on a two-day course to become “certified” in CrossFit then, that person is an expert in CrossFit and are more than qualified to teach other people about strength and conditioning, including CrossFit. Next, you’re saying that if anyone disagrees with this philosophy (despite educational backgrounds) is stupid and their opinion on this subject is invalid. I think that sums up you’re argument. Please correct me if I’m wrong. I’m open to other people's viewpoints no matter if I agree or disagree with that viewpoint. Also, you never actually told us what you’re degree is in.
In response - there is no single method that is best. There is no magic formula. CrossFit has very little science at all. If you disagree, please provide your peer-reviewed journal, books and any other such scientific research to support your claim that ‘there’s a ton of science behind’ CrossFit. Furthermore, how much science is really being taught in a 2-day period when one attends a CFL1 seminar in the first place? Not saying that you can’t learn a lot in 2-days. How can anyone cram down enough knowledge in 2-days and think they are qualified to teach anything? I still feel like my 4-year degree in Kinesiology doesn’t even qualify me to teach strength and conditioning, nor being a Certified Strength and Conditioning Specialist from NSCA. But, I know after spending very little time at a CrossFit box, you get that sense that you know everything and are more than qualified to teach other people. The 2008 Fittest Man on Earth, Jason Khalipa said it best, “Anyone can do CrossFit. But, CrossFit isn’t for everyone.”
Additionally, I would never claim that CrossFit doesn’t have benefits. I like CrossFit. It’s fun. I watched Rich Froning win his 4th straight Fittest Man on the Earth in Carson. I was there! I myself enjoyed CrossFit for 6 months. But, at a certain point after paying nearly $1000 of 6 months of CrossFit I realized how lacking it was, especially the supposed “programming.” Also, CrossFit is a GPP not really great at any one thing. I didn’t want to pay that much money for something that I felt I wasn’t getting my money’s worth. That was in 2014. In 2015, I went back to school to get my undergrad in Kinesiology. Graduated in May of this year. After such time now, I don’t feel like I have all the answers. I know CrossFit definitely doesn’t have all the answers. Which is why I start my graduate program in Biomechanics next month. At which time I still feel that I won’t have all the answers. Because I’m devoted to a lifelong journey of learning as much as I can in exercise physiology, biomechanics, strength and conditioning, biogenetics etc. Again, there is no single method that is best.
Additionally, I’ve listened to countless hours of Coach Glassman, read many “articles” on the CrossFit Journal’s website and watched CrossFit level 1 seminars on UA-cam. He definitely gives the appearance of using the scientific method but, ultimately falls short. As I stated previously, they don’t ever talk about periodization which (is arguably the most important aspect in strength training) has been used extensively since the 1970s to improve athletic performance in profession sports like the NFL. On the other hand, science itself is not the answer to the question of fitness. Rather, it’s simply the logic behind attaining repeatable, valid results. Also, shout out to Dr. Andy Galpin. I will be studying under his guise at Cal State Fullerton.
In summary, CrossFit isn’t really about using exercise science to build a fitness revolution, it’s more about using sex to sell the image of CrossFit. Also, instead of relying on information from your ‘buddies’ from the gym, how about you go out and actually acquire your own knowledge? Lastly, CrossFit is a brand and not a scientific method. This is why so much time is spent marketing CrossFit. I’m mean how many people want to read Galen’s Hygiene when they can just rip off their shirt, throw some heavy weights around and post it on Instagram?
I have been doing crossfit for 8 months now and I we back squat at least once a week and go for PR every 6-7 week - so don't know what your saying about doing back squat 1 or 2 times per year - my box actually does the Wendler 531 program for all the lifts we do one lift before every wod
Full disclosure, I did Crossfit for almost 3 years and enjoyed it. I bailed when I felt I wanted to have specific goals and methods for training and couldn't apply them while doing the normal program where I was going. I also got tired of Greg Glassman being sue happy and not walking the talk, and of what a tool Dave Castro is. I felt like they didn't care about the long-term safety and health of their games athletes at all. Ezra, sounds like you have a great box. All Crossfits aren't that way. The one I went to had a spectacular strength coach when I left, but before her their programming was a bit scattered and there wasn't much to the strength aspect. I went 5+ days a week and one of my major complaints was that, until the latest strength coach came around, we never did specific lifts on any sort of regular schedule. How can you progress if you are deadlifting once every 2 weeks, and when you do it's just higher reps as part of a WOD? Sure, you get overall fit and strong, but I got to the point where I wanted something different. I do miss the social and supportive aspects of Crossfit, they definitely get it right there. I love that you can go to essentially any box anywhere and be welcomed with open arms.
My personal experience when it comes to programming is this: Too random to be affective.
needs more love
Effective
Variance and random are not the same thing. A good CrossFit program will be thoughtfully created and implemented.
Especially with regards to recovery of muscle groups.
speaking from personal experience, crossfit can be a fun way for those who have no specific goal in mind and who just want to improve their “fitness” in the broadest sense of the word. if you’re out of shape or overweight or untrained to start, then it will absolutely help you, but it will never make you an athlete
Slow down, perfect reps, way less reps, separate strength training from cardio, only lift what you can carry. That would be at start crossfitters
Overall, I feel many CF gyms and coaches attempt to 'break' the athletes with the workouts, rather than 'build' them. Every day is a test, they want to leave beat up and broken. Rest and recovery is not given consideration.
This is most likely coaches not having programming fundamental concepts you talked about - overload/deload, accumulation/intensification, yearly program structure, etc.
The goal of CF is not to break the athletes. The goal is to make them better functional movers. Yes CF gets a bad rap from bad coaches and people trying to do CF without a coach, and them having no idea what they are doing. This is NOT the norm. I have been do many different gyms and have not seen this. Once in a while I see a coach that could be more present or actually coach more. But it has been proven that adaptation is achieved by constantly varied, functional movement, performed at high intensity. HI is key. The only way to achieve this is by adding in a time domain. If someone is told to do 30 clean and jerks, that is easy because they'll take 15 minutes to do it. Tell them to do the work as fast as possible then they just did it in 2 minutes. This concept is crucial to athleticism. Now this brings up the point of losing form under fatigue. I'm not arguing this happens. This is where threshold training occurs. This is where the magic happens. When form starts to break down, reel your athlete in. make corrections to their movement. Once form is good tell them to go faster until form starts to break down, then correct, then continue this cycle. We want to strive for perfect movement when performing activities of daily living. We, however, cannot and should not always have perfect form during our high intensity workouts. If you do then the workout no longer has intensity,
Tim Newton bad form, terrible technique, and favoring quantity over quality are the norms in CF. Even the "gymnastic kip" they brag about, is not really a gymnastic kip- it is just a CF kip- gymnastic kip requires extreme body control and flexibilty, and it takes months of months of training to be executed properly; but it CF it happens in one single session.
Dave Earle Fortunately I dont believe many CF Gyms that operate will last another decade. The grasp that CrossFit has is slipping and shrinking. I will expect that Affiliates will either improve and adapt, ultimately being better or fail.
Well said!
Dave Earle that's why you see rabdo.
I agree. Crossfit is evolving and Crossfit HQ is stuck in the past.
This comment is more valid than ever
nice video, i think you hit the nail on the head. i’m on the US national team for sprint canoe and my coach has us do a variety of dryland training, some of which includes what people will say are crossfit workouts (Cindy, Fran, Murph, Annie, tabattas, etc) coupled with strength training (with progressive overload and all the things you mentioned). it appears to have worked quite well
I did CrossFit for a year a loved it. But I agree with this video.
CrossFit is basically the combination of community and you ending up in a puddle of sweat at the end of the hour. You feel like you put in a good effort (which you likely did) and that makes you feel awesome. Then you have the community: lingo, inside jokes, games, and a common language. It’s a killer combination and when you add the franchise aspect of the business you get this huge success. I’m thankful for it as it got me in the habit of exercising. I’m now in my 40s and in the best shape of my life. But I no longer do CrossFit.
4:37. Enough said.
This is one of the best online critique video on CrossFit I've seen. Thumbs up! 👍
It really comes down to the coaches. I've been to three different CF gyms, and the level, expertise and attention to detail can vary widely. If one is interested in doing CF/Olympic and strength lifting, shop around, not all CF gyms are equal. A coach that recognizes a person's capacity and scales to their level, is a good coach. A good coach wants you to perform at your highest intensity but never ever to sacrifice form. After three gyms, I found one that balances all of these. I am getting stronger with less injury downtime, finally, and that alone says it all.
When people ask me if I crossfit, I tell them, "kind of." I do high intensity and Constantly Varied etc. but I do it with form, take breaks. and when I doFunctional Movements.. I make sure form and everything must be on point, and no rush.
I really like this argument, however! There is a fundamental issue that is not being addressed here. The vast majority of CrossFit gyms cater for the general public and not competitive athletes, or even semi-competitive amateurs. It is, mathematically speaking, simply a fitness program designed to improve its client's health and wellbeing. As a gym owner myself I can tell you that the vast and overwhelming majority of clients simply want to lose weight, get in shape, look better naked, and hang out with their buddies at the gym. Therefore we are talking about clients who do not attend on a regular schedule, at consistent times. My underlying questions is this:
How can you program effective periodisation for clients who do not attend on a regular pattern?
There is another issue here as well. True periodisation is not commercially viable for group exercise classes offered to members of the public. They want to work up a sweat, have fun, and see gradual results. We all know that real training is hard, and weightlifting is especially brutal. Of course someone could operate a lucrative serious lifting gym, but that is a separate business model entirely.
Ensure proper mechanics, keep your clients safe, keep challenging them, and keep it fun. That is how you help Jo Public.
My own opinion is that true "heavy" days are not appropriate for your typical gym goer. Sure, program some moderate/heavy lifting, but maximal testing outside of any periodisation is just asking for trouble.
I see what you mean. I started Crossfit over 3 years ago. For the longest time I figured that otjer Crossfit gyms were like ours. I have learned that they are not. The owner of our gym posts two workouts every day. One is a HIIT type of workout. Any barbell work is light weight and scaled as needed. The other side of the gym is more focused on getting stronger and better at all of the lifts. Almost every day there is a 15-20 minute strength session on the board followed by the workout of the day. Members are not allowed to "graduate" to the strength side until they have completed a 3 session lifting fundamentals course.
You can go back and forth to either side, but he asks that you stay with one side or the other for each week so that the programming if one does not interfere with the other.
General fitness yes, but I would have to disagree with your assessment. What about members who do come regularly and want to see increased improvement? Single modality such as running program to build endurance and overall strength. It is proven to that increasing your mile from let's say an 8 min mile to a 6 min will increase overall performance including strength. Olympic Lifting as a single modality programming should be a focal point of crossfit programming. Technique is great, but how do you develop, replicated good technique that continues with you throughout your crossfit experience? It just doesn't happen unless your member is doing the extra work at their home gym or outside crossfit hours. I do believe most members want to see overall improvement. In an hour period it is not enough time to ingrain muscle memory for movements like the snatch. I recommend that all crossfit gyms do a survey once every 6 months or once every 3 mos to get a gauge on what your members want or asking members how to make their experience better. I have been doing crossfit for 2 1/2 years and actually had to leave my gym to improve on gymnastics movements and Olympic lifting. I have a great engine, but I was stagnant in my snatches and clean & jerk. I plateaued at 185 snatch and 255 clean & jerk. A whole year and I was only able to improve my 5 lbs. I asked for extra programming I could do and they never really got back to me except that they were going to add more oly to our programming. I am still waiting.
He literally addresses this.
@@bobbybobby7971 literally
Great video liked and subscribed after watching the rest of your content!
Keep it up, cheers!
Thanks! Your subscription means a lot!
Excellent breakdown - very well done, you were spot on.
That was a perfect breakdown of the level 1 seminar in like 2 min. I totally agree with your critique. The individual gyms have moved past the organization for a while now.
Cool style. Looking forward to more. :)
Ha! Love seeing Bompa's book in the background. Maybe Castro should read it.
As a crossfitter, I agree. I'm happy to be part of a good "box" that not only will scale people if the movements aren't appropriate but also allows me to follow both hypertrophy and strength lifting programs in Open Gym. In regular class, we almost always do our lifting on its own day, as otherwise it's too rushed.
Compelling argument and as a past “crossfitter” i agree whole heartedly with your opinion. Well spoken ( and unbiased statement. (As always)
I go to crossfit gym as well as have a membership at a traditional gym. I plan my week out each sunday to determine which days I will go where (fortunately the crossfit gym i belong to posts the workouts for the week, they also provide other options like "barbell workshops" which is just lifting, "run club", and HIIT workouts, as well as open gym time). While I wouldn't solely focus on crossfit as my training program, I love peppering in 2 or 3 crossfit style workouts per week just to sweat and push myself form a metcon standpoint. On other days I weight train, do mobility work, swing kettlebells. Diversifying is key for me. It took years for me to figure out the right mixture for me. However, at the end of the day, if you're being active and moving, you can't really go wrong.
I have a friend who constantly tries to get me to do CrossFit with him. I just really started to take working out and getting into better shape seriously a year ago (been loving it btw). My friend does fit several of the CrossFit stereotypes as in he always talks about it and seems to think it is the only training method out there. What he doesn't seem to understand is my goals are not the same as his goals. I am training solely for strength and size (up 23 lbs since last year woooo).
I ask him "ok if I go, what muscle groups will we work?" and his answer is always a "well that's the beauty of it you never know"... ok how does that help me? Random exercises that would screw up my training program that I wouldn't know until I am there don't help me. In addition to that I have tendonitis in both knees and a chronic back pain. I need to take things in turn at the speed I know I am capable of going at. Going for reps in a time frame is not and never will be for me and every time he shows me what they did there is part of the routine that is a "race" to get the most amount of reps in for several exercises in a time frame.
Also, if you looked at him and looked at me you would assume he is the stronger for the two. He has been doing CrossFit for 4 years now, I started weight training last year. My back squat started at 90lbs 3x5 last March, I am now up to 240lbs 3x5. He just this month reached a 200 lb back squat.
Different goals need different programs and I wish the crossfitters I interact with on a daily basis would understand that if a program works for you it might not be what I am looking for.
Hi Zack, I started CrossFit roughly 6 years ago when I was 12. I love the aspect of mixing up fitness and the community CrossFit brings, so I don’t really want to leave the sport although weight lifting is super tempting. But with regards to the one part or downfall that you discussed here in this video, what would you suggest I do then when it comes to lifting?
Great video. I very much agree with the points raised in this video.
I did Crossfit for several years and found that on occasion the programming was less than progressive. The rep ranges chosen in the WODs had no real function other than to simply throw a number in, so seem very arbitrary.
I however was lucky enough to have be in a Box where one of the coaches was a Strength and Conditioning coach. This meant we would often end up getting a lot of good quality programming focusing on periodization and deloading. I found this was the main part of the programming that I responded to.
I found that I got a bit fitter doing the standard Crossfit programming, but that it lacked a clear focus and I didn't really see and actual results from the standard programming (like a bigger back squat etc), definitely not the results I would expect from a methodology that tag line is 'Forging Elite Athtletes'
I actually ended up leaving Crossfit for my own programming and found greater results this way, by following a focused, goal oriented training plan.
Great video. Thank you for pointing this out!!!!!
I am a die hard crossfitter. This channel is SPOT ON. I won't quit CrossFit but I will change the way I do it.
I did crossfit for about 2 years and was reasonably good and it was a ton of fun! Made lots of friends got in really good shape. I also spent a fuck ton of money and got injured often. Nothing big just little tweaks here and there like a little knee thing or elbow thing. Often enough to get annoying. And i ended up finding that I loved having all those friends, and the skills i learned after the wod just hanging out like walking on my hands and ring muscle ups. In fact I never really like the wods. They just hurt. Reminded me of when I was in track in high school doing the mile at regionals thinking why am I doing this I'm about to be in pain for 5 minutes and probably come in last place on a saturday.
I think crossfit is too ambitious. I like the idea, get comfortable doing all types of movement with all types of apparatus because you don't know what life will throw at you while also getting in good cardio shape without just running. However it usually turns into a jumbled mess where everything seems random especially bc the coach has a plan for the week where everything gets trained, but not everyone comes in everyday and misses different days. So each person gets different parts of their fitness trained or they come in too often and get overtrained and blah blah.
So I just took the things I enjoyed: rowing, running, jumprope, assault bike, and calisthenics and just do those on my own and I save lots of money and time. I do miss the community aspect though
I spent two years in a strict bodybuilding program, and put 10 lbs of muscle on. no movement was ignored in training. I then tried CrossFit to see about it. my cardio was off slightly, but otherwise I was ahead of many devotees who had trained as long as I had.
Zack, first of all thanks for all of your works! You channel is awesome source of info and motivation.
Re this video, i'd challenge you specifically on your statement on 3:50.
I my experience most of "athletes" are interested in performing all sets of exercises at "good enough levels", improving their DL, snatch etc comes as secondary if not 3-4 goal. In my box maybe 5% of all athletes can perform all exercises basic - double unders, ring dips, hs pushups, run mile for under 6:30, snatch + cj>160kg?
Weightlifting is top of the pyramid, really cherry on pie in CF, where base is clean diet >> cardio >> moving our own body (gymnastics) >> only then comes moving objects (WL) >> and then comes competing.
So for most 95% ppl doing CF initial improvement comes from just improving underlying basis of this pyramid, rather than focusing on specific WL technics.. I think over time most of my friends tend to "graduate from CF" after some time and move into WL more and more. But i think its great! They are coming there after getting decent result in cardio and gymnastics..
Personally, I am now doing 2 days of WF, and 2-3 days of CF and very happy w it. I dont care much about my progress and dont compete, rarely going over my 80-90%, though my results are slowly improving (but i dont really care that much)
Once again your content is great and all makes sense but it should not be part of CF LVL 1, maybe it should be L2 or something. Its already too much info at L1 for somebody brand new, and its but its a good fundamentals, NOT everything you will ever need to know about CF. Introducing cycles WL training in CF LVL1, in a book that starts with how to eat clean, would be like teaching physics in kindergarten. You can, but why? We will get there, but lets learn how to count to ten first :)
With huge respect for your work and thanks again for your channel!
vlad0123459 excellent points and I totally agree. Learning how to clean, snatch and dead loft may take up your first year or more just on technique. Your 1 rep max goes up not from strength, but from form. Down the road you'll start focusing on actual muscle strength gains.
I'd also add that weight lifters focus solely on making 1 rep max gains, which is still important, but it's much more important in crossfit to develope stamina and strength. You might be able to clean 400lbs, but that do ant mean you'll great at something like Grace. Crossfit is far less about moving a max load, and far more about moving a medium load many times.
vlad0123459 I meant to add this analogy and put weight/crossfit lifting in similar terms as sprinting. A max rep is like a max sprint. That would be the 100m's. But crossfit is more like the 800m. And having 100m speed doesn't make you a good 800m runner. It helps to work on that aspect, but more so you need to work on keeping up 80-90% effort over a minute or two as opposed to a 100% effort over ten seconds.
The main issues I can see in CrossFit programming is- a lack of horizontal pulling, overuse of the shoulders- specifically pressing and a lack of specific glute training.
I've always looked at Crossfit as really good for GPP.
I like your channel . Keep it up
You make complete sense. I am not fitness expert but I do appreciate any type of strength training. The problem with crossfit is I feel that it is too much work for very little gain. I think there is too much variety that you don't give enough time to gain specific areas. For advanced lifters that can deadlift 500 plus, squat 500 plus, bench 350 plus, military press 225 plus, they could go into this sport and do decently because they are already strong. They could maintain strength and gain a new type of endurance but if it was the other way around, if you started out weak, you would make some gains but it just isn't the same as powerlifting, Olympic lifting or even a bodybuilding routine in terms of gaining muscle and strength.
Interesting and constructive criticism. I like the fact you have acknowledged that in most Crossfit gyms there's good emphasis on technique, varied programming and a high level of coaching.
However, in my own experience I also take PT classes to work on Olympic lifting as well as strength for DL's and squats.
I occasionally train in the company of a crossfit Coach; I once asked him how he goes about prescribing rep/set/load ranges... on 3 attempts he couldn't answer my question.
Ah the life of a lefty, that wrist curve is next level, no smudging here mate. Oh and great video
New #1 fan over here. GOOD SHIT!!!!!
Yeah, I couldn't agree more. I've recently dived into Juggernaut Training system, and they first made me aware of the principles you are talking about. I think that the poor methodology is more ubiquitous than you think. I think the reason Matt Fraser is the current fittest man on earth is not because of his capacity, it's because of his methodology. He came into the sport with extensive training in Oly. lifting in which he had to learn all of the principles you described: functional overreaching, overload, deload, periodization, hypertrophy etc. The meaning? His results and level of transference of strength in compound & oly movements is off the charts. Unfortunately, most CrossFit athletes competing will never actually see their potential because their programming is a clusterf*ck. It simply doesn't have enough specificity or take these principles into account. So in many ways, several of the sports best athletes are leaving their careers to chance. With all that said, once CrossFit programming because less stupid, and incorporates these principles, we'll see the mastery of the sport is just going to go way way up
Every CrossFit athlete that reachs the cut to go to The Games splits its training in strength, endurance and skills as happens in any other sport. They do their progressive lifts, their cardio and so.
Every athlete that even thinks about reaching the regionals will have to do that. I'd say standard programing is designed for the average Joe, so I don't really see the pitfall.
Buran01 i confirm that. personal experience
Is all about force production. The goal in CF isn't being able to lift the highest weight or to run the fastest (or any other task that requieres specialization), but to deliver the max amount of joules in the least amount of time (or in a limited set time) and to do it without gassing. So far, CF did more to promote lifting weights and training (specially for women and potato joes) than athletic clubs and conventional gyms.
Ben Daulton mate what am I even reading. There are 10 modalities which the "FITTEST ON EARTH" happen to excel at. Highly paid athletes like Usian bolt or Tiger woods. They are the best at sprinting and hand eye work. But give them another task which acquire work in another domain. They might fail. And yes.. and more so if you gave them more than one task a day to excel at. You can get to elite level athlete... You have to work towards it. That is how every top sportsman gets to where they are. By hours and hours of beating on their craft. I assure you now if these other "highly paid athletes" you were thinking of when you wrote that comment would attest to such a skilled competition. They most probably wouldn't fair too well.
I agree with everything that was said in this video. That doesn't happen often. One thing I could say is that the level one seminar is over the course of one weekend. You could easily spend a weekend talking about programming. I visit a lot of crossfit facilities and I see a lot of Crossfit Affiliates using Wodify. When a gym uses Wodify, it becomes easy to see what you did the last time you did any given monostructural movement and move forward from there. Kudos on the video. I thought it would be another unhinged look at Crossfit. The critique was spot on in my opinion. Most boxes program better than what the level one seminar suggests.
Training crossfit for preformance or just for allaround fitness is two way different styles of training. I think they should adress that more at the Lvl 1 seminars. Agreed 100% with what you say. GR8 vid!
Im starting at crossfit coming from a strength training on basics. Im a noob but the strongest one with 200 on bench, same or a bit more on squat and 260 on deadlift. This place is really focused on WL and the standard cardio WOD.
For now Im using it to learn how to squat, this 2 coaches have really high stardards on form, but the schedule is a nonsense. I know that Im still a noob, and maybe Im just used to follow a linear progression and having it work.
Maybe Ill switch to WL like you did.
Nailed it!! Even as a proud CrossFitter myself, I totally agree with you. Most of my CrossFit friends, especially those who Coach, just do not understand the concept of Strength building. The Sport & the Methodology has evolved since the days of that "Nasty Girls" Video, but a lot of the basic principles of programming are just not passed around to these L1 folks.
Hey I'm a crossfitter and still agree with what you're saying! I think Crossfit is a lifestyle... But it's just the core/base of what we do. Using "body building" or hypertrophy training, olympic weightlifting training, and much more you can ultimately build a strong Crossfitter. People have such a fixed mindset on what they identify themselves as an athlete and their training methods. You're right that solely Crossfit's approach is not enough to build the best athlete!
I agree with your statement, I've been doing crossfit for some time and I love it. I do recognize some flaws in the programming structure at times and it depends on the head coach's view. However, that does not refrain coaches and head coaches to further learn and observe how to better program
"However, that does not refrain coaches and head coaches to further learn and observe how to better program"
That is absolutely true. I have had wonderful programming experience with many CF coaches because they are so interested in furthering their knowledge. Why can't CrossFit promote further learning like this early on like in the L1 cert? If they do it should be more explicit.
Thanks for the comment!
Those principals of weightlifting you mentioned (deloading, hypertrophy etc) are talked about in the specialization courses. You did the level one seminar. It's not meant to be the all-in-one, now you know everything there is to know course.
We do Wendler cycles frequently at my box to systematically improve strength.
Well thought out video. But I came into crossfit from body building. But that is because of I want to be a Pararescueman and wanted workouts with quick cyclic turn over and very high workload. Yes I will agree you will get run into the ground but I'm training for the job I want so I don't mind. But I often incorporate bodybuilding workouts (atleast 3) into my training. So hypertrophy training, drop sets, lots and lots of time under tension. But since I've started crossfit my bench has went up and so has my back squat and front squat.
Bodybuilding made me damn near immobile (my personal issue) and I wanted to learn how to use my body in more than one way and crossfit has helped me achieve that. In crossfit you don't max very often but that seems like a personal problem because I personally try to max out on my lifts every month.
I feel like it just comes down to personal preference, some people look at crossfiters and say 'look at these weirdos doing gymnastics and lifting weights in the same workout.' And choose to complain about it rather than try it. Some people that I've seen are close minded and not willing to try something different when it comes to strength training. I use to talk shit about it until I tried it.
Plus half these motherfuckers doing crossfit have ass form, form over weight is key.
I could see that happening. In my gym the programming usually focuses on a big lift for every couple months. So we will do front squats once a week for two months and work towards building a good base to be able to deload and then hit a 1rm. Then once that is over with, we switch to another lift and so on. I like it, cause I can track myself getting stronger at the lifts each week. Pardon me also, I don't really know the correct terminology cause I'm still new to everything. Just wanted to throw another perspective out there.
How would you mesure a class progress? Or a crossfitters progress? If his/she is not a "athlete"
The guy in the thumbnail, looks so deep into crossfit.
This rings true for me. With a good background in athletic conditioning, I made good gains in cf my first year. After that though i just stalled and had increasing issues with my shoulders and knees. In particular it seemed there was a lot of repetition of basic movements like thrusters and wall balls that were too similar and did not allow days for recovery. I also noticed that those people doing well in cf had the time and money( through extensive supplementation) to be able to stay for an extra hour or two every day and do mobility and accessory work. If that's what it takes to make a program work, then it ain't working.
Lots of equations and analytic info. You've clearly spent some time thinking about it. But at the end of the day it's not that always that complicated for many of us. We want to burn some calories in a setting that beats the hell out of going to a standard gym, and to be able to do something they couldn't do a few weeks before. The group setting and coach just giving you some extra motivation.
what should i read to learn to program gymnastics and weightlifting together (no crossfit here but want to do both)?
very good information thanks
Contrast with the conjugate method, wherein strength, power and hypertrophy are developed week to week through a highly structured, yet individualized system with a premium on efficient technique. No random RXs there.
Luke Eaton so true. conjugate method is what crossfit wishes it was
Wow. Louis Simmons from Westside Barbell was quite involved in CrossFit a while back, and CrossFit described here aligns perfectly to the conjugate method. The problem here is that CrossFit is doing crazy random workouts to complement the heavy workouts BUT Westside is restricting their heavy lifting to static strength powerlifting, and their accessories are entirely built around supporting those static strength exercises. It’s not backsquats followed by kipping pull-ups and running around.
A closer comparison would be maximal load strongman events. You wouldn’t follow a 500 pound yoke carry with snatches, pushups and running. But this seems to be the aim of WODs. Aerobic max efforts don’t blend well with Max effort heavy work... and if you don’t try to make things blend together nicely then you don’t develop different qualities at once, you prevent the body from optimal adapting.
The periodization is all about the head coaches, if they think in progressive overload and put it into training for macros and micro cycles it can be done, not effective as a pure athlete, but effective for healthy and to show progress for the members, one hour of crossfit isnt enough to build a strong base for compare with pure athletes like weightlifting or gymnastics athletes, but you do have a point, some crossfit gyms have no periodization because you have to put everything in the macros and micros in a way that everything will be good, not excelent but good, this will make you work very hard as a headcoach, put one thing in mind, Mathew Fraser and elite athletes of crossfit train 2 or 3 times a day, to develop cardio, weightlifting and gymnastics, they are super humans because they train a lot. For the crossfit comunity I have to say, be a begginer weightlifter, gymnast and runner and be healthier than any professsional on their sport, the benefits from every sports without going down to bad knees, back and some times wrist pain for weightlifters, bad joints on wrists, knees and shoulders from runners,swimmers and gymnasts, I know that not every one does have an injury, but we do know that elite sport is not healthy so your video have to aproach how to choose a good crossfit gym with a good headcoach that can aproach good classes with good form for weightlifting before load, bases of gymnastics before rings and muscle ups. I love your work and your dedication Zach, a hug from a crossfit coach here in Brasil, keep with the good content, I learn a lot , thanks. Filipe Morette
would you please help me how to create program for strength?
I think the majority of issues that get brought up when people talk negatively at crossfit are coming from people that generalize it a little too much. I personally love weightlifting but i am an active duty Marine and have relatively high requirements physically that are almost completely cardio related, so i had to find a training style that fit my needs. I do "crossfit" but my programming is essentially me following a well put together weightlifting program (i currently follow calstrength) and i will follow up my weightlifting sessions with a short and intense metcon that involves movements that i need to excel in my career (pullups, sprints etc.) If you program crossfit intelligently and gain the knowledge to do so then i dont see any fallbacks of it.
The level 1 is to be a trainer. They mention this is the basic min understanding for programming. That in order to do it right there are more certifications needed. The primary goal of the level 1 is am introductory course and bare min requirements for instructing a class. Level 2 is where you get a coaching cert. One where you learn how to program. After going through the level 1. There simply isn't enough time to educate everyone effectively in bringing someone from nothing to bring a pro in coaching. It's why I love how at the end they stress and repeat "this is just the beginning or your training. You have taken the first step to being a trainer. Continue your education and don't stop here. This isn't enough." it is easy to be super critical of CF if we only look at the level 1. It's like judging someone on their first day of work. You are very correct though in this is not enough to set up the coaching. I'd encourage you to actually attend a level one seminar. Youtubing it isn't enough to grasp everything you get from it. Love the video. I'd criticize crossfit on even opening the can of worms of explaining the programming without explaining it fully. It's risky to teach that way.
Do think "Periodization" is better than the sports version of the book for just strength training? I own and have read the book on your desk and I feel that I have gotten more out of other sources such as Zatsiorsky or the Juggernaut Training Systems book and videos. For example, I don't recall reading about relative intensity the way you described in one of your previous videos.
The JTS book was a bit too much on the simple side though.
KattySoFatty I'd say so. I only have the sports version because of my last job in collegiate sports. I believe there are only slight differences between the two. JTS is very legitimate and proven and it's also an ebook that I have read countless times.
the competitive nature of cf workout generated "crossfit slop" which is acknowledged even by their top-tier competitors. I have even heard the argument made that poor form makes you work harder, and is therefore acceptable.
totally agree with the competitive nature of CF. It's prevalent at every CF gym.
I would disagree with this comment. Across multiple gyms in multiple locations across the country, I have had coaches either stop me in the middle of a workout, or pull me aside after a workout to specifically work on form and technique. Form and technique is emphasized to the nth degree at the gym I go to for the specific reason that poor form has long term consequences. In no gym have I heard that poor form or bro reps are acceptable.
hellishangel2444 your experience has been fortunate, and atypical.
I would say my experience is the norm, if you look at the majority of gyms that emphasize this kind of programming they emphasize form. Unless you have been to all 13,000 affiliates in the entire world and can somehow refute that.
hellishangel2444 Good point, my experience only extends to the individuals I've spoken to who left crossfit due to injury, or sought legitimate coaching on lifts they wanted to improve. Confirmation bias gets me again.
Well, it seems like they built their principles without taking into account the principles of strength training. I would love to hear what you have to say about the "The Hopper".
I enjoyed watching your video. I have thought that CF has its place in exercise/fitness, but not in collegiate weight rooms because of the programming I've seen. The ultimate goal from what I've seen is not sports performance, which is why I stopped doing it. It wasn't bad, just not right for me.
I fckng love this channel
I slightly agree but it seems like crossfit wants to achieve passively through the rest of the workouts. Crossfit programming really does have an advantage of programming through individual boxes because they work directly with the lifters. The movement of crossfit came out to address overall fitness, so i do think they work to achieve strength indirectly through the rest of their programming. If you want to be the best then you break down the programming to your specific needs and goals.
The main problem with crossfit is the overemphasis on raw strength. If you can't deadlift 250kg/550lbs snatch 130kg, clean 160kg, you basically can't do well at crossfit. This emphasis on brute strength, specifically powerlifting, weightlifting and strongman, over speed, agility, athleticism, and endurance means that they really are not the fittest on earth. They have amazing strength endurance, but they run, swim, cycle, etc. like complete amateurs due to having to be so huge for the strength movements. If the weights were lowered to about 2/3 of what they are now, it would encourage smaller people to compete who actually have that athleticism and endurance that would be worthy of the "fittest on Earth" title.
David Cullum Spot on mate. CF should ditch the Olympic movements in general because that has nothing to do with being "fit". The athletic movements define true fitness, which is why the winner of the decathalon at the Olympics is rightfuly labelled the fittest person on Earth.
@PoeticJustice05 you do realize that decathletes are on average 190lbs for men, which is extremely similar to the bodyweights of male crossfit athletes... decathletes also spend most of their time in the gym lifting weights in various ways. They do a ton of Olympic style lifting to develop power and if they exchanged their shot put time for squat time they could post up good one rep maxs as well. Its about developing all of your energy systems and the proper skill work for various activities. Decathletes drop the necessary skill work needed for perfecting OLY lifting and powerlifting and instead put that skill work into running, jumping and throwing. Kinda like how a strongman practices throwing kegs or lifting oddly shaped objects in addition to deadlifting heavy in the gym. Strongman don’t have very good one rep Maxs on squats or deadlifts for their bodyweight compared to powerlifters because they squat and deadlift differently. They use those lifts as training tools. Resistance training is the foundation to all sports that require some form of strength, which is most sports. Im no fan of crossfit but their top tier athletes dont really do crossfit. The reason why they seem to "suck" at swimming and cycling is because crossfit is to varied technically. They have to practice technique for oly lifting and running instead of using oly lifting as a way to develop strength and power to use while running, not because they are to heavy. Look at elite military special operations units. Those guys are huge and incredibly strong and yet can run 6 minute miles all day at 220+ lbs. Its because they train properly and practice running technique and dont worry about their oly lifting technique or deadlift technique that would net them the greatest one rep max...
I agree with most of your views as for me I'm 41 and feel crossfit is to harsh for my ageing body but still a fantastic sport but for me too much wear and tear.
4:11
the science is more than anecdotal although I can vouch for singles only training for deadlift leading to big gains. here is my logic.
lifting heavy is about muscles firing at optimal timing and contracting maximum muscle fibers in the lift. how ever many muscle fibers were contracted for x amount of weight, x+any amount of weight will contract more muscle fibers. so if you do 350lbs for 2 and 360lbs for one, do 360lbs. its the weight that forces perfect execution.
next thing to consider is the amount of rest between workouts and deadlifts. if you squat and dead heavy every week your burring the candle at both ends. I train once a week, one push and one pick. had a pretty long go at it.
I do Crossfit and I have my fair share of complaints about it. But, I also love it. I played a collegiate sport and when that period of my life was over, simply running and performing bodybuilding movements wasn’t satisfying me anymore. Crossfit is the most efficient solution ive found that makes me feel athletic, challenged, and helps me see strength and size gains. As far as programming, Id argue we do have a week to week programming that helps us to see gains. We may not deadlift every monday consistently, but we do hit every movement, such as the deadlift, or squat, or clean, snatch, at least 1 to 2 times a week, if not more. When you perform these lifts, you should have no choice but to challenge yourself. If you want to go for a 1RM, then you do, and next week you can hit a 70% or 80% 1RM and build back up in the following weeks to hopefully hit a new one. Same with other things like a mile run, or max set of strict pullups-freaking challenge yourself. Like any other sport, you challenge yourself day in and day out, and you make gains.
Crossfit remind me of the Roman Empire. It has a central figure such as Dave Castro, but it is literally spread all over the world, and every single crossfit gym will work differently than the next. I don’t think its fair to judge Crossfit if you’ve
A) never tried it wholeheartedly
B) to judge it as a whole
Ive absolutely hated some gyms that Ive visited while loving others, including the one I currently attend, and that is only in South Texas alone. As a wholewide sport (and if you dont want to admit its a sport, then as a worldwide training regimen) youre bound to encounter a slight lack in unity. The point of Crossfit is to train everything to be very well rounded. Luckily, some movements tie into others. The deadlift will help your clean, etc. My advice is give it a try. By the way, I do still perform bodybuilding movements daily. It helps how I perform in Crossfit.
2:16 what was the point of dividing the exercises into categories?
if any combination of categories (even with itself) are allowed for couplets and triplets they could just have said "here are all the exercises, pick 1, 2 or 3 of them and call it a WOD"
Thumbs up for being a lefty!! ;)
I tested the waters in crossfit once. The instructor demoed all the movements with good form then proceeded to encourage max reps at the expense of form. Needless to say I didn't go back.
The biggest misconception in the entire fitness industry is actually easy to state: what does fitness mean? Fitness for what?
Sports are extremely specialised in terms of: movements, energy systems, and skills.
CrossFit does not have any definable goals, ergo it is not a sport.
A 100m sprint has a goal. A very simple goal. As does a 42.125km race. Both require fitness, but completely different training approaches.
CrossFit is so commercially successful because it feeds on the ignorance of its patrons and gives them a product that they like, much like cigarette manufacturers.
Gerhard Symons it preys on the ignorance of people. What I don't understand how the hell did it take off?
Because of its power of aggregation, and also because people doesn't want to do repetitive stuff (that actually work), but instead they want to "have fun", by doing those sort of wacky circuits.
Because Crossfit is fun. It's just not effective.
I’ve just come across Zachs video, and I’ve just come across this comment. I’ve done my fair share of gym work, 1-2 sessions a day, 5-6 sessions a week, but I am in no means an expert when it comes to program building/creating. I simply gym, and workout, becuase I enjoy it. I’ve just come across CrossFit, and it’s really the only ‘thing’ I do now. I don’t go to a generic body building gym anymore, becuase I just don’t feel like it. I do agree with you that CrossFit isn’t a sport necessarily, but I don’t understand your willingness to bash people who do CrossFit, and say they are ignorant. When I did generic lifting, I just became tired of planning every single session around chest, arms, back, legs, core, push/pull, etc. And if you say ‘it’s becuase you weren’t motivated enough obviously’, you’re absolutely right. I can now walk into my CrossFit session, look at what’s on the board and I’ll know I’ll be completing a good workout session that tests/challenges me. If I feel like some part of my body is lacking in strength/size I’ll do a couple sets by myself after the class, but that’s quite rare.
Gerhard Symons Obviously you have never done Crossfit. Successful crossfitters are in far better shape than just a typical gym rat. Not even close.
Not cross fit related but about the book on your bench top the periodisation book is it worth the read?
absolutely. It's my bible for sports performance programming knowledge.
is this book actually the same as the original "Periodization" by bompa? (its color is red/grey) or are there any differences?
Maximilian Ninnig think of it as a rerelease of the same book or later version. There are slight differences as the one I have leans more towards sports performance specifically. Any version of "Periodization" is a great read.
I'm having this problem at my box... Where can I find a good CF box or at least a coach that knows his stuff in Mexico City?
Wait, so crossfitters call their gyms "boxes"? I'm just learning this and it's just another reason not to fuck with it.
great analysis. thanks. new sub here :-)
The pro cross fit athlete follow a rigorous methodology and programming what you describe is for the casual cross-fitter. The pro athlete and there coach will follow what Dave Castro post on the main site to have a hint of which new skill they need to train like peg board, strong men odd object stuff or new gymnastic move...
That was the crossfit basic model, there has been a large shit to a strength biased crossfit and adding to that a conjugate bias. Meaning that in addition to the WOD you do a strength portion that follows the conjugate method. You probably watched an old video, Castro hasn't done seminars in a long time. The focus of crossfit from the get go was to put all the information out there and they would find the best method as a larger community through shared information.
LOVE this! I had a very brief time as a "Crossfit" coach - (I say "Crossfit" because they claimed to be moving away from Crossfit...that's the only reason I agreed to coach there). Turns out, they still use the same garbage programming they did when they were officially a Crossfit gym. I was actually told I was correcting people TOO MUCH during class! The manager said "If it doesn't look like they're going to die doing what they're doing, leave them alone." Needless to say, I don't work there anymore. I got into this industry to help people get better, not take their money and watch them get injured. Walking out sore or in pain every day doesn't mean the workout is good...hopefully, one day, these "coaches" learn how to train properly.
totally agree! spot on.
Hey real question! Why dont you ever see weight lifters deadlifting? Seems if they can clean alot of weight deadlifting would be just as natural to them as the squat
Most of the crossfit I've seen starts with a heavy strength set of exercise, then they do conditioning. The place my wife tried did it that way as well. I didn't know that wasn't official Crossfit programming.
Agreed. Awesome video bud
im a crossfiter and some of what you say is relavent. i do feel that i dont need as much max strength training as that type of training is not what i prefer. must of what i like are AMRAP,s. i feel that you achieve more functional fitness from series of movements.
just a quick suggestion. i notice you use allot of paper to jot down notes. have you ever considered a writing pad for your mac, to reduce the paper waste? take a look at options for mac pad. the typical price for those units range from $33 to $100.
Good video. What's the music? Groovy as hell
Thanks! I actually got it from the UA-cam audio library. Free copyright-free music is hard as hell to find! Saw you subscribed. Appreciate it!
As a long time military member who is spent most of his adult life staying in shape exercising and eating healthy. My conclusion about CrossFit is that it is basically a cardio session with weights. Works for some people but I avoid it like the plague. It all comes down to what are your goals. If your goal is to limit damage to your body make muscle gains and stay healthy and get strong then I would avoid CrossFit.
That explains why so many first responders and navy seals have found their way into crossfit ... oh, wait ...
Definitely some valid points on main site programming. But, like you said, most good CrossFit gyms do run progressive strength cycles throughout the year in addition to offering powerlifting and Oly classes separately. Also, a good coach or a good programmer won't just throw random movements together for a metcon. There should definitely be thought given to what is paired together, weight, reps, etc. Unfortunately, there is a much higher percentage of people working in gyms that were just willing to get their L1 and are total shit at "coaching" or programming than people who are legitimate coaches. Im very fortunate at my gym to have excellent coaching but other gyms I have been to don't have a single knowledgable coach on their entire staff.
I have a friend who goes to a crossfit gym that programs like this
CrossFit has always been a program that specializes in not specializing. As a crossfiter, if I want to have a dramatically better back squat, I need to get on a squat program, in addition to 3 wod's per week. There will not be a dramatic increase in any person's strength gains if they are doing pure crossfit. The training simply doesn't do that. It'll help you become better at "life" which I think is the desire of the majority of crossfiters.
Thanks for the comment! I don't want to argue with the methodology of CrossFit because, for the most part I agree with it. However CrossFit and CrossFitters are very goal oriented in nature. Because after all CrossFit is scalable measurable and repeatable. As soon as you orient your fitness around any goal, it becomes training, and thus periodization (at even the most basic level) must occur. The issue I have with CrossFit HQ is that when they hear the words Periodization or Progressive overload they believe that it conflicts with the very nature of CF and thus they take a hard nosed stance against it. Too ignore progress and periodization is to ignore the track you will take to your goal. The way that strength training is presented in the video, via the single modality work, is incredibly sloppy and not very clear cut. I'm just looking for more when I criticise CrossFit HQ, not a complete overhaul.
I don't know that CrossFit doesn't believe in periodization or progressive overload given pretty much anyone that knows anything about strength knows that's how it's gained. CrossFit rather provides the daily tests (online) for people to test that. It may be a heavy lift or a metcon but they are simply constantly varied tests which challenges anyone looking to truly test their fitness. I think that's why you see more boxes having a specific program defined rather than simply what's posted online as the WOD. The L1 seminar discusses how to break up the pieces to challenge all energy systems in a given week. Weightlifting is one piece of a much bigger puzzle. While I think there would be value to discussing it further, the seminars would have to be longer in length which ultimately dips into their profits.
This is probably the best comment yet. I think your final sentence is the hard truth answer to my question, "why isn't there more?"
Nailed it. I do Crossfit twice a week at the moment but the other 3 days I powerlift and run once a week. I know the powerlifting helps Crossfit and I know Crossfit helps my powerlifting - and both help my running. This works for me.
I doubt it, looking at it at a strictly corporate point of view, lowering the quality of its seminars for the purpose of cost cutting goes completely against Crossfit HQ's business model. If they wanted to go deeper into a subject, they would find a wake to make it profitable. Isn't this what the further levels and other courses they run are for?
Been doing crossfit for 3 years now and I completly agree with you, by the way Greg Glassman hates the crossfit games, I think he's aware of Castro's vision
Agree with you Zac
All of this is pertinent to crossfit as a sport but not all pertinent to crossfit in its original use and the use most people want from it. If you are trying to be as fit as you can be under continuous and unplanned performance requirements with little impact to your daily operations then your concerns are very different.
There's a reason LEOs and military have nearly universally adopted a crossfit training regimen. I remember the year USMC Recruit Training Depot San Diego put in a crossfit specific gym and added crossfit equipment to the main gym. I remember when SEALFit was born.
I used to follow only the main site training. My workouts were no longer than 30 minutes usually and I was still running 21 min 5ks, 30 strict pullups (42 butterfly), 415 lbs squat, 3:12 Fran. 3 days on and 1 day off. None of this doing a metcon and then a strength routine. I did the wods as prescribed. If the weights were heavy then I did it slower and it was a strength workout. When I got stronger those wods became metcons. I never subbed weights unless I just couldn't do the lift - even if I had to do one rep and stop and repeat.
I know no other method of spending less time working out with max benefit. And there's a reason operators do it. So you can argue the concept all you want. The performance is what matters. And those whose life depends upon it have chosen.
American army is not the only army in the world, their are other corps of other countries stressing much more on the endurance for soldiers. And if USMC adopted some training methods, it's not crossfit, because crossfit has invented nothing. Oly weightlifters in some countries do cross training exercises every day. Then, when you want to define what is fit, don't forget fitness is not what Crossfit HQ defines, it is different for everyone. Fitness is a subjective concept, not a clear goal.
Kevin Partridge operators do NOT do CrossFit. Nobody in the military does. The military is starting to hire strength coaches, who train professional athletes in the NBA, NFL, NHL, MLS, etc to train their soldiers. They train nothing like crossfitters and it is highly specialized to their needs. CrossFit is a fad and a cult, military special operations train like professional athletes using specific, periodized, training programs.
Programming is covered more indepth at level 2 course