More Crossfit than Crossfit

Two weeks ago, I ticked off a small slice of the Crossfit world when I posted this workout video on Facebook and asked for their feedback.

Amidst the constructive criticism and numerous questions, there were a few Crossfitters who took the time to offer the following opinions:

  • worst workout I have ever seen
  • that workout is retarded
  • stupid
  • fu*king stupid
  • useless, and
  • not as good as a wide variety of different Crossfit workouts (most noticeably the Murph)

Strangely enough, when asked, none of these commenters could offer a cogent argument as to why the workout was stupid and/or retarded.

No big surprise…amongst every group there are always a few jackasses.

But…the jackasses got me thinking.

They got me thinking about how Crossfit & Crossfitters have changed during the time that I have watched Crossfit explode in popularity.

When it began, Crossfitters thrived as an “us against the world” group of amateur athletes devoted to a pursuit of physical fitness that is, by design, broad, general, and inclusive.

Crossfit’s specialty was in not specializing.

Crossfitters believed that in combat, survival, many sports, and most importantly, real life ….this kind of approach to fitness is rewarded while, on average, the specialist – bodybuilding, powerlifting, runners, etc…are punished.

So, why is it that when I talk to Crossfitters, I am noticing an increasingly close-minded approach to fitness….an attitude that Crossfit and more specifically, the WODs… are the end-all and be-all of physical fitness?

Why is it that, instead of creating the world’s most complete athletes, the focus is shifting towards creating the world’s best Crossfitters?

.

And that’s where it would have ended….with me mulling over the evolution (de-evolution???) of Crossfit while sitting on my local Starbucks patio, drinking a mug of green tea, enjoying the summer sun and watching the girls walk by.

.

Except that I mentioned it to my buddy Amir – aka the guy who designed the 3 Minutes of HIRT workout circuit.

.

Perhaps not the brightest idea I have ever had.

.

Because Amir took the criticisms a little personal….and proceeded to:

  1. engage in a few days of online arguing with the Crossfit jackasses, and
  2. take out his frustrations on his personal training clients.

But, luckily for us, after a few days of brutalizing his clients, Amir decided to:

  1. Test himself with a bunch of the hardest Crossfit WODs, and
  2. Create a bunch of new (and more Crossfit-esque) workouts for your enjoyment.

Here is the first workout.

Note: I had to split the workout into 2 videos because youtube complained that the file was too big.

Amir’s time for the workout was 15 min and 59 seconds

The circuit consists of:

1 round of:

  • 2 x 24KG Kettlebell Snatch x 25 reps
  • Pistol Squats w/ lateral bench jumps x 30 reps
  • Switch Grip Pull Ups x 35 reps
  • Dynamic Fly Push Ups x 40 reps
  • 2 x 24 KG Kettlebell Snatch x 25 reps
  • Bodyweight Dips x 50 reps

And as you may have noticed, Amir’s workout partners were not always able to perform the exact same movements as Amir.

They modified the intensity of the exercises to suit their current level of fitness.

  • Pistol Squats became a 1-Leg Squat with the off leg positioned behind the body
  • Pull Ups became Supine Body Weight Rows off of a Smith Machine
  • And the freaky Dynamic Fly Push Ups became elevated yoga block Push Ups

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So, give the workout a try and let me (and Amir) know what you think.

p.s. I left all the grunts & growns in the video for your enjoyment

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  3. 2010: Get Fit, Lose Weight, Make More Friends and Revolutionize the Entire Health & Fitness Industry
  4. Health Habits Workout – Week 20 – Day 3
  5. 3 Minutes of HIRT
About healthhabits

Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, and a student of nutrition and exercise science. Since 2008, Doug has expanded his impact by bringing his real-world experience online via his health & fitness blog, Health Habits. Read more posts by Doug at Hive Health Media.

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Awesome thanks, I'll check them out! Should I start at Week 1 or just hop in with the latest workout?

week 1 - go to the facebook page and look at the "notes" section

Having just graduated from college I've found I have some time on my hands and I'm not as fit as I use to be when I rowed and I've been looking to get back into a good workout routine. These look like they'd kick my butt at my current fitness level but in general, would you suggest I look for a cross fit routine or something similar to get my body back into an overall fit form?

Crossfit is a great workout. You can also try my facebook workouts

I tend to go on and on when I write about Crossfit because there are so many good things and so many negative things that can be said about today's Crossfit. Therefore I will try to keep this brief. I did participate in my local Crossfit box for about a month and I do frequently read about Crossfit ideals, which doesn't necessarily make me qualified to write about it, but I think I am allowed to express my opinions.
Anyway, I think Crossfit is great but I also think the newer members are adopting more of a cult-like attitude than ever. Drinking the kool-aid and all that mumbo jumbo... it is a real turn-off for someone with an open minded mentality. I do think Crossfit is great for helping people to get fit. The WODs are great in most cases. I actually learned some decent info when talking to my local Crossfit trainer.
Personally I just think that Crossfit training isn't for everyone, although aspects of Crossfit training can be used by most athletes. Powerlifters, bodybuilders, and marathon runners will not necessarily benefit from exclusive Crossfit training. Tri-athletes, non-sport-specific athletes, MMA fighters, and people who are new to fitness can all benefit from Crossfit training, but even some of those people will need to train for their own specific skill development in order to meet their goals.
I have a vision where Crossfit, a regular gym with regular personal trainers and standard weightlifting programs, licensed Yoga instructors, kettlebell trainers, sandbag equipment, strongman implements (odd object lifting), and MovNat can all exist under one roof; where people and pick and choose what they want to prioritize; where trainers can recommend different aspects of different styles of training based on the client's goals; where beginner, experienced, and advanced athletes can choose to do their own thing or learn something new about a discipline they've never tried before.
I am all for open-mindedness when it comes to training. I'm all for constructive criticism. But honestly when what you have to say doesn't improve on the conversation, keep your mouth shut. Crossfitters need to learn to be introspective and quit knocking everything that doesn't come directly down the pipeline from their self-proclaimed gurus.

Watched the first video you mentioned. My criticism of why it would not belong in the realm of CrossFit is because you're not moving a large load, a long distance, and quickly. Also, range of motion is very poor for all exercises shown (ex. shoulder press was not completely overhead and hips never fully open). No doubt it's hard, but so is blinking as fast as you can for 3 minutes.
As for the More CrossFit Than CrossFit workout...looks good! Some lateral moves are needed in CrossFit.

Kevin..."No doubt it’s hard, but so is blinking as fast as you can for 3 minutes." - I actually laughed out loud reading that (I refuse to LOL)
Thanks for the comment & the feedback - all valid.
Not to pick nits (especially considering I was the one posting the video on a Crossfit Facebook page), but I am pretty sure that this workout was never designed as a "Crossfit" workout. I just caught Amir (guy with the facial hair) about to start one of his circuits and grabbed my camera...it makes me laugh to watch his victims.
Re the shoulder press exercise, would you consider giving it a try. I have played with that move a little bit over the past few weeks and depending upon when I press the bar during the move, the amount of core activity & overall difficulty can vary quite a bit. You can see as they fatigue that they jump on the box and then press the bar. If they try & press while jumping, things get more interesting.
To be completely honest, I like these types (Crossfit WODs as well) of workouts because they play against my natural strengths (lifting really heavy stuff) and force me to be a more complete athlete.
Thanks again for the critique - that's exactly what I was hoping for

I did leave plenty of positive feedback. I include WOD's in my routine. I never disrespect a fitness routine. Crossfit has great stuff. It's unfortunate that some people don't have a respectful mentality. There's are plenty of doushebags everywhere. "Lets take a picture with my shirt off doing an overhead squat, with my hands all chalked up wearing a skullcap. And now the same thing with me rowing and running". That's a fimilar doushebag.

So you picked out a few anonymous online jackasses and featured their comments? Why not take the time to respond to the "constructive criticism" instead?

Hi Latham
I had a great discussion/debate with the Crossfitters who were generous enough to offer their constructive criticism of the workout. These discussions happened on the Crossfit facebook pages where I posted the workout video.
My purpose for this article was to:
1. make the argument that the Crossfit ideal is being diminished in quality as the Crossfit membership (quantity) grows and,
2. express my hope that the intelligent members of Crossfit can re-assert some control over the direction of crossfit's evolution
What was once an open-minded, adaptive and unbelievably exciting fitness program is morphing into a close-minded cult of "extreme" douchebags.
I like Crossfit
I don't like douchebags

I've been doing Crossfit for a while and have been checking out their various pages, forums, etc over the years. This mentality is actually akin to "rock star fan mob thinking". Extreme fans of a single artist or band will rant on forever and ever how their favorite is the best in the business, and that no one ever has, or ever will, come close.
Crossfit has become extremely popular over the years because the programs are free over the net and that the workouts are truly challenging for most people. Unfortunately, many of the die hard Crossfit fans these days are "uneducated" when it comes to sports science (eg: how these workouts are created in the first place). They just know that they're hard and that they enjoy them. This explains why they usually can't give out objective arguments against any other exercise routine other than the fact that it's not Crossfit.
Anyway, great workout! Wow! I'll have to try out that scaled down version one time, as I'm sure that I can't finish the full version at my current fitness level (though I could try, hehe).