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I used to do it a lot a few years ago, the workout of the day and all. But not anymore. Some of the concepts of Crossfit I like but others, not so much. Just do bodybuilding and weighlifting exercises now.


Seriously, don't do crossfit


How Crossfit forges elite failure


Today’s guest post is by none other than the highly respected, but always hard-hitting, Fit Jerk.

FJ Doesn’t beat around the bush nor water anything down. I share an affinity with FJ’s writing style and subject matter in many ways and it felt fitting when the subject of CrossFit came to the table, that I contact FJ and see whether he’d be interested in attacking the subject whilst simultaneously putting it to rest for the last time. Lucky for us, he said yes.

Here’s why you should avoid CrossFit. Take it away FJ…

So how does CrossFit Forge Elite Failure?

What’s one trend that bastardizes two of the world’s hardest and most respectable sports in one fell swoop, while simultaneously incurring a massive amount of injury the process? Yup, CrossFit (CF). And if you’re thinking about joining a Crossfit gym, are already at a Crossfit gym or have ever entertained the idea of this ridiculous new trend, then hopefully in the following paragraphs, I can provide you with a solution that is not only more effective and bad ass, but safer too. You’ll become stronger, sexier, and be able to lift for years to come while ditching that loyalty card for the local chiropractor.

Let’s first break down the identity of CrossFit because it has started to tie itself up with many things that it is NOT, thereby leaving people with with serious misinformation.

CrossFit is NOT Gymnastics.

I am more qualified to say this than any other coach you’ve probably come across. Why? Because not only did I do competitive gymnastics and power tumbling, I’m a Nationally certified gymnastics coach myself, first and foremost, and I say it proudly. CSCS certification? Don’t make me laugh. People would much rather learn a back flip while looking sexy than a deadlift. But we’re getting off track.

So why does CF feel the need to call itself “gymnastics based” and scar the sport I truly love? Because it was originally started by a gymnastics coach… and yes, he brings great shame to us all. Ask any legit gymnastics coach and they’ll get annoyed just hearing the name Greg Glassman (more on this f*cker in just a moment).

CF uses steals like, 3 or 4 conditioning drills and exercises from Gymnastics and voilà – all of a sudden you’re doing the sport, right? Not!

Doing a few pullups or muscle ups on rings does not mean you’re doing gymnastics.

Doing completely retarded and misinterpreted kip pullups does not mean you’re doing gymnastics.

Doing handstand pushups does not mean you’re doing gymnastics.

It just means you’re doing watered down gymnastics inspired conditioning. Doing actual gymnastics involves knowing skills on the floor, vault, bar, beam, rings, parallel bars and pommel horse. So please, next time someone ties CrossFit to gymnastics in ANY way shape or form, give them a swift kick in the face… from me.

Since when did sh*tty technique, haphazard (or downright dangerous) program design and sheep heard mentality become a good f*cking idea?

CrossFit is NOT for the elite

Nor does it create elite individuals, I might add. Since when did sh*tty technique, haphazard (or downright dangerous) program design and sheep heard mentality become a good f*cking idea? There is a reason why the “elite” athletes of the world don’t do Crossfit… And the ones that have tried it, quickly looked at themselves in the mirror and bitch slapped themselves back to reality.

I remember one WOD (workout of the day) which for reasons beyond my intelligent comprehension, recommended high-rep deadlifts BEFORE more high-rep C&J’s (clean and jerks). The person responsible for spreading such a mess to the population should be shot.

If you don’t know why the exercise order above was a bad idea, let me explain: Doing deadlifts before c&j’s is like building the foundation of your house on sticks and straws; no matter how much of it you use, eventually it will all crumble. Heavy, high-rep deadlifts fatigue your lower back rather quickly (since that’s one of the major muscle groups they work) and if you want to do a dynamic movement such as the C&J while staying injury free, it is imperative that your lower back is not already fatigued. This also the reason why it’s a bad idea to do deadlifts before squats – yet I’ve seen Crossfit gyms recommend that too. What a surprise.

Now you might see individuals that are in decent to exceptional shape who practice CF. But ask how many of them actually achieved their body with such a type of training and the answer is not many. A majority of individuals that seem “elite” or those that you see going beast mode at the CF games were actually already strong athletes and lifters before. It’s like those wrestlers and retired NFL athletes that make the jump to MMA. They didn’t get in shape by doing MMA type conditioning, it just seems that way because of what they are currently doing. Don’t let that confuse you. The “eliteness” of CF is an illusion and I have clients who were former CF’s that kept plateauing, to prove it.

CrossFit is NOT true Olympic lifting

Another problem with CrossFit is how much they love high-rep stuff. Now I wouldn’t mind if they liked high-rep pushups, pullups, squats etc., but its the fact that they love to combine Olympic lifts with high-reps, which is a recipe for disaster. One look at the number of lawsuits that have popped up against CrossFit recently confirms this.

Olympic lifts are highly complex movements that are best done in triples, doubles or singles. Visit a real Olympic lifting facility, and you’ll soon see that they don’t do 30 rep snatches. Why? Because at some point they figured out that it was a stupid idea. Instead, you’ll see them doing heavy singles and doubles.

This is not to say that Olympic lifters don’t practice high volume… oh do they ever! But they are intelligent about it by training in multiple daily sessions that last about 45 minutes. And judging by the truly insane amount of weight these athletes can manage along with the great shape they are in, I’d say their coaches know a thing or two. So why Greg Glassman decides to swoop in and recommend what clearly doesn’t work and deems it effective, is beyond me. Do you need anymore proof that CrossFitters are following in the footsteps of a moron?



GFE: Gull Friend Experience


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I started doing CF at the age of 58 after many years of being sedentary.  When I started I could barely lift an empty 45 lb bar.  6 months later I was 30lbs lighter, solid muscle doing 250lb dead-lifts and full rx wods, keeping up with 28 year old fire-fighters.


After 9 months I had to take a week off to travel for business.  My collegues were amazed at how I looked.  I was amazed at how much I hurt.  By the end of the week both of my shoulders had locked up.  My back hurt to the point that I could barely walk.  When I got back I had a full medical work-up.  I had 2 torn rotator cuffs that resulted in adhesive capsulitis (frozen shoulder), 3 torn disks in my lower back and inflamed knees.  As I regained my weight, my belly-button started to look like it was giving birth to a tennis ball...add an umbilical hernia to the list.


6 months of physical therapy got my shoulders working again.  Surgery fixed the hernia and as soon as I am fully recovered from that I can rebuild my core to help with my back.  From now on it will just be rowing and weight machines to keep some muscle mass and tone.


Crossfit is fun but be VERY careful.  I worked out 5 days a week and just thought the pain was normal.  The core culture pushes for over training and you can really mess yourself up.



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