You have a makerting talent

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.

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.

And for most people that's far better than chasing numbers with bad form and no spotter in a globo gym.

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.”

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 KZfaq. 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.

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.

This comment is more valid than ever

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.

Thanks! Your subscription means a lot!

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.

"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!

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.

Luke Eaton so true. conjugate method is what crossfit wishes it was

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 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

Wait, so crossfitters call their gyms "boxes"? I'm just learning this and it's just another reason not to fuck with it.

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.

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.

Thanks! I actually got it from the KZfaq audio library. Free copyright-free music is hard as hell to find! Saw you subscribed. Appreciate it!

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...

Shannon Daly Crosshit is dumb...

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.

I doubt it. The people that go to the seminar have already solidified their following. They definitely aren't there to debate him.