CrossFit is some serious business, man. ….Or at least we CrossFitters think so.
Yet some portions of the fitness population seem to have other ideas about what we do in our CrossFit boxes! Here is a little spoof video I found floating around out there that appears to be designed to poke fun at our particular method of training:
It looks to me like the main point these Globo-Gym-goers focus on is our drive for speed. And because of this CrossFit focus on time oriented workouts, it is incorrectly assumed that we sacrifice form and technique for the glory of flopping around like spastic fish.
But those of us who have experience within this CrossFit Sport of Fitness know better than that, don’t we? We know that our three part credo is “Mechanics, Consistency, Intensity” … in that order.
I won’t waste much more of my breath in arguing all the points that I see others missing out on when they dog the CrossFit methodology. Frankly, I like to let the results speak for themselves!
Buy-in: Squat Clean and Jerk (push/split) – 6 x 2
- ramp up over the sets – focus on technique – get 3 sets at 70- 80% of your 1RM
- coaches work tech with those new to the movement – scale it as needed
4 rounds for time of:
- 200m row
- 15 kettlebell swings (35/55)
- 10 burpees
Zone 2 – scale weight of kettlebell as needed
Zone 1 – scale as needed
Cash-Out: Group stretch – lower body focus