W
WHITE RHINO
Guest
Well well well, what do we have here...a crossfit section......well, I wrote an article on crossfit...thats pretty brutal. I could post it, but....well I wouldnt want to rub you crossfitters the wrong way! lol
Oh Shoot
W
WHITE RHINO
Guest
fuck it...here it is!
My wife wanted to go crossfit this weekend. I was insulted....I am well know trainer in this region and I proclaim CROSSFIT SUCKS!!! It promotes bad form and injury.
CrossFit sucks. Period. There is nothing else to it. Yes, I know there are probably thousands of women out there saying "OMG. What are you talking about? CrossFit is like so totally bitchin." If you are someone who thinks this, you need to continue reading. If you are someone who performs CrossFit workouts, you need to continue reading. If you are someone who just wants to gain some knowledge, you need to continue reading.
CrossFit has swept the nation over the past couple of years as one of the biggest training fads there has ever been in the industry. People have fallen in love with the idea of a fast, high intensity workout that they think will fix everything for them in an instant. However, there are many things CrossFitters do not know or ever realize about their training.
Reason 1: The majority of CrossFit coaches out there are simply not qualified professionals.
That's right folks. Pretty bold statement, I know. The fact of the matter is, pretty much any Joe Schmoe out there is capable of becoming a CrossFit Trainer. All it takes is a weekend long course with a 50 question multiple choice quiz to become certified. You are not required to have any type of education or background in the field prior to becoming certified. Compare this to the rigorous demands of gaining any certification through the National Strength and Conditioning Association and there is no comparison. The truth which underlies here is the fact that we have unqualified people off the street who have a random degree in Art or some other weird shit teaching people olympic lifts. "Hmmm....You know I just woke up this morning and decided it would be really cool to teach people terrible form so they can hurt themselves." Sure, there may be some decent CrossFit coaches out there I do not know about but, 99% of these so called "coaches" do not have the slightest clue about anything they are preaching. They have no idea of proper technique, how to program design (besides downloading workouts from the internet), how to coach effectively, and have no idea how to even begin to describe what energy systems or principle/capacity they are training.
Reason 2: Olympic Lifts are not meant to be done for an infinite amount of reps or against a clock in a rushed manner.
Olympic Lifts consist of the clean, jerk, and snatch. The two competition lifts consisting of the clean and jerk and snatch. These lifts require the strictest technique and form and the right training. When effectively designing a program, any good trainer or strength coach knows that power exercises always ,always, always comes first before anything else (i.e. You would never want to do max effort deadlifts or squats or train for endurance and then go perform heavy sets of power cleans or snatches). If this is done, you are setting yourself up for fatigue neurologically and muscular. Take this sample CrossFit Workout of the Day. Perform 6x3 of max effort deadlifts followed by 3 snatches, 6 pushups, and 9 jump squats continuous for 15 minutes. Or if that is not enough for you then.....run 1 mile, 155 pound Clean and jerk for 21 reps, run 800 meters ,155 pound Clean and jerk for 21 reps, run 1 more mile. Wow, I think I just got dumber. When performing any type of Olympic Lift, most likely you are training for power. Training for power occurs in rep ranges of 1-5 at a relative 30% of your maximum with rest periods of 2-5 minutes in between sets. Performing more than this will only set your nervous system up for fatigue and induce bad form or injury.
Reason 3 : CrossFit is not functional so stop claiming it is.
When working with any client, the first concern should be to properly assess them and find out what muscular imbalances they have, postural faults, and what type of movement patterns they have. There are six basic movement patterns: squat, lower pull, upper pull, press, locomotion, and rotation. Then all of these can be split into either unilateral or bilateral (i.e. BL=squat, UL=lunge). Now, the most common things I see in people who come to work with me is quad dominance, poor glute medius function, weak obliques, and kyphosis with upper trap dominance. From these come about bad movement patterns and the inability to properly move through the hips, stabilize their trunk, and stabilize their knee. The glute medius is a very important muscle on the side of the hip which holds many important actions. The one we will focus on here and in the video below is knee stabilization. If the glute medius muscle is weak then the result will be a lot of shifting and uncontrol at the knee. Keep these in mind when watching the video below. The lady in the blue has terrible knee stabilization and her knees caves in everytime as she lands and comes up from the squat. The lady in the black has terrible stability and extension in her thoracic spine and is continually letting her thoracic spine cave over. Not to mention, the fact that these problems worsen as they perform rep after rep after rep and the "coach" just stands there and says "more speed." Give me a break.
Reason 4: Adding speed to bad movement patterns and form is BAD.
As mentioned previously, the majority of the population out there have terrible habits. When someone does not know how to effectively stabilize their trunk or knee, or even move through the hips for that matter, then why in the world would you have them running, jumping, and performing Olympic Lifts. If you spend some time on the internet you will come across photos and videos of CrossFitters squatting onto their toes through their quads, deadlifting with a rounded back, and performing some kind of a weird attempt of a clean while practically falling on their face. If someone does not know how to perform these basic movements, then how do you expect them to perform a power clean. When adding speed to these inefficient patterns, you become unaware of what your body is doing and are only setting yourself up to strain something, or tear an ACL. Before teaching anyone to clean or snatch, I first must coach them on how to properly squat and pull. After mastering unilateral and bilateral variations of these movements, then I would first need to teach the person how to perform a High Pull and then maybe a Hang Clean. A High Pull is a good way to incorporate the triple extension through the ankle, hip, and knee before progressing someone to a clean.
Reason 5: Plateau, Plateau, Plateau
Add on the first four reasons and now we have the term "plateau" come into play. What is plateau? Plateauing can come about from over training, staleness, and just stupid ineffective training programs. "I've done the same workout everyday for the past 2 months. Why am I not seeing anymore results?" Within the first few weeks of a new training program, initial adaptations are made through the nervous system. Your nervous system is better prepared to handle the overload and can effectively recruit the right muscle fibers. After a few weeks of doing Workout A, your body becomes used to the workout and is no longer being applied any type of overload or progression. Therefore, you hit a brick wall and regress. In terms of CrossFit. We will talk about over training. Over training can occur from a multiple of ways. Not enough rest, too much stress, too much work, monotonous training, etc. CrossFit in no way teaches their CrossFitters anything about the proper way to train or rest. When working out, we create small micro-tears in our muscle fibers which induce adhesions, scar tissue build up, and inflammation in our fascia lines. This is why we feel sore 24-72 hours after working out. When giving your muscles an insufficient amount of time to recover, you are just continually depleting your muscle tissue. Also, CrossFit mainly applies high intensity circuits which take a serious toll on the nervous system. In order to contract a muscle, we need our brain to signal our motor units to excite the muscle and engage the binding process through troponin and myosin to contract the muscle. When our nervous system becomes fatigued, our muscles can no longer contract effectively or be prepared. Therefore, performing crazy, max effort workouts too many times per week will deplete your muscle tissue and fatigue your nervous system. We become stronger at rest when we let our body realize the adaptations we just provided it with. This is why many CrossFitters plateau out after about a month or so and stop seeing continual gains in their training.
If you are still along with me on this lengthy article then you just won a prize. Not really, but that would have been nice.
So, the next time you are thinking about diving into CrossFit. Please DON'T. Get help from a qualified professional and train HARD and SMART.
My wife wanted to go crossfit this weekend. I was insulted....I am well know trainer in this region and I proclaim CROSSFIT SUCKS!!! It promotes bad form and injury.
CrossFit sucks. Period. There is nothing else to it. Yes, I know there are probably thousands of women out there saying "OMG. What are you talking about? CrossFit is like so totally bitchin." If you are someone who thinks this, you need to continue reading. If you are someone who performs CrossFit workouts, you need to continue reading. If you are someone who just wants to gain some knowledge, you need to continue reading.
CrossFit has swept the nation over the past couple of years as one of the biggest training fads there has ever been in the industry. People have fallen in love with the idea of a fast, high intensity workout that they think will fix everything for them in an instant. However, there are many things CrossFitters do not know or ever realize about their training.
Reason 1: The majority of CrossFit coaches out there are simply not qualified professionals.
That's right folks. Pretty bold statement, I know. The fact of the matter is, pretty much any Joe Schmoe out there is capable of becoming a CrossFit Trainer. All it takes is a weekend long course with a 50 question multiple choice quiz to become certified. You are not required to have any type of education or background in the field prior to becoming certified. Compare this to the rigorous demands of gaining any certification through the National Strength and Conditioning Association and there is no comparison. The truth which underlies here is the fact that we have unqualified people off the street who have a random degree in Art or some other weird shit teaching people olympic lifts. "Hmmm....You know I just woke up this morning and decided it would be really cool to teach people terrible form so they can hurt themselves." Sure, there may be some decent CrossFit coaches out there I do not know about but, 99% of these so called "coaches" do not have the slightest clue about anything they are preaching. They have no idea of proper technique, how to program design (besides downloading workouts from the internet), how to coach effectively, and have no idea how to even begin to describe what energy systems or principle/capacity they are training.
Reason 2: Olympic Lifts are not meant to be done for an infinite amount of reps or against a clock in a rushed manner.
Olympic Lifts consist of the clean, jerk, and snatch. The two competition lifts consisting of the clean and jerk and snatch. These lifts require the strictest technique and form and the right training. When effectively designing a program, any good trainer or strength coach knows that power exercises always ,always, always comes first before anything else (i.e. You would never want to do max effort deadlifts or squats or train for endurance and then go perform heavy sets of power cleans or snatches). If this is done, you are setting yourself up for fatigue neurologically and muscular. Take this sample CrossFit Workout of the Day. Perform 6x3 of max effort deadlifts followed by 3 snatches, 6 pushups, and 9 jump squats continuous for 15 minutes. Or if that is not enough for you then.....run 1 mile, 155 pound Clean and jerk for 21 reps, run 800 meters ,155 pound Clean and jerk for 21 reps, run 1 more mile. Wow, I think I just got dumber. When performing any type of Olympic Lift, most likely you are training for power. Training for power occurs in rep ranges of 1-5 at a relative 30% of your maximum with rest periods of 2-5 minutes in between sets. Performing more than this will only set your nervous system up for fatigue and induce bad form or injury.
Reason 3 : CrossFit is not functional so stop claiming it is.
When working with any client, the first concern should be to properly assess them and find out what muscular imbalances they have, postural faults, and what type of movement patterns they have. There are six basic movement patterns: squat, lower pull, upper pull, press, locomotion, and rotation. Then all of these can be split into either unilateral or bilateral (i.e. BL=squat, UL=lunge). Now, the most common things I see in people who come to work with me is quad dominance, poor glute medius function, weak obliques, and kyphosis with upper trap dominance. From these come about bad movement patterns and the inability to properly move through the hips, stabilize their trunk, and stabilize their knee. The glute medius is a very important muscle on the side of the hip which holds many important actions. The one we will focus on here and in the video below is knee stabilization. If the glute medius muscle is weak then the result will be a lot of shifting and uncontrol at the knee. Keep these in mind when watching the video below. The lady in the blue has terrible knee stabilization and her knees caves in everytime as she lands and comes up from the squat. The lady in the black has terrible stability and extension in her thoracic spine and is continually letting her thoracic spine cave over. Not to mention, the fact that these problems worsen as they perform rep after rep after rep and the "coach" just stands there and says "more speed." Give me a break.
Reason 4: Adding speed to bad movement patterns and form is BAD.
As mentioned previously, the majority of the population out there have terrible habits. When someone does not know how to effectively stabilize their trunk or knee, or even move through the hips for that matter, then why in the world would you have them running, jumping, and performing Olympic Lifts. If you spend some time on the internet you will come across photos and videos of CrossFitters squatting onto their toes through their quads, deadlifting with a rounded back, and performing some kind of a weird attempt of a clean while practically falling on their face. If someone does not know how to perform these basic movements, then how do you expect them to perform a power clean. When adding speed to these inefficient patterns, you become unaware of what your body is doing and are only setting yourself up to strain something, or tear an ACL. Before teaching anyone to clean or snatch, I first must coach them on how to properly squat and pull. After mastering unilateral and bilateral variations of these movements, then I would first need to teach the person how to perform a High Pull and then maybe a Hang Clean. A High Pull is a good way to incorporate the triple extension through the ankle, hip, and knee before progressing someone to a clean.
Reason 5: Plateau, Plateau, Plateau
Add on the first four reasons and now we have the term "plateau" come into play. What is plateau? Plateauing can come about from over training, staleness, and just stupid ineffective training programs. "I've done the same workout everyday for the past 2 months. Why am I not seeing anymore results?" Within the first few weeks of a new training program, initial adaptations are made through the nervous system. Your nervous system is better prepared to handle the overload and can effectively recruit the right muscle fibers. After a few weeks of doing Workout A, your body becomes used to the workout and is no longer being applied any type of overload or progression. Therefore, you hit a brick wall and regress. In terms of CrossFit. We will talk about over training. Over training can occur from a multiple of ways. Not enough rest, too much stress, too much work, monotonous training, etc. CrossFit in no way teaches their CrossFitters anything about the proper way to train or rest. When working out, we create small micro-tears in our muscle fibers which induce adhesions, scar tissue build up, and inflammation in our fascia lines. This is why we feel sore 24-72 hours after working out. When giving your muscles an insufficient amount of time to recover, you are just continually depleting your muscle tissue. Also, CrossFit mainly applies high intensity circuits which take a serious toll on the nervous system. In order to contract a muscle, we need our brain to signal our motor units to excite the muscle and engage the binding process through troponin and myosin to contract the muscle. When our nervous system becomes fatigued, our muscles can no longer contract effectively or be prepared. Therefore, performing crazy, max effort workouts too many times per week will deplete your muscle tissue and fatigue your nervous system. We become stronger at rest when we let our body realize the adaptations we just provided it with. This is why many CrossFitters plateau out after about a month or so and stop seeing continual gains in their training.
If you are still along with me on this lengthy article then you just won a prize. Not really, but that would have been nice.
So, the next time you are thinking about diving into CrossFit. Please DON'T. Get help from a qualified professional and train HARD and SMART.
- EG Cash
- 84,001
Many interesting points! Number 1 point is Crossfit is a FAD...period. I've had this discussion with many people. However, Crossfit is a viable workout Regimen. But, and I mean a BIG ASS BUT, you have got to go at it with extreme caution. Crossfit is built around Olympic moves, yes. But, there are many, many, moves in the Crossfit Regime that are perfectly fine to perform. Crossfit is all about Effort x load x time. Take the weight you can handle, and perform your routines with that. THERE IS ABSOLUTELY NO REASON TO LIFT SO HEAVY YOU ARE GOING TO HURT YOURSELF! That is the problem with Crossfit.....EGO!! That's not to say we don't have that problem in Bodybuilding, we just don't have the high impact moves in Bodybuilding.
What about the trainer certifications mentioned? Rhino is right on....many are completely Unqualified to teach and train Crossfit....but to single them out is a little Hypocritical. There are twice as many so called trainers in Bodybuilding that have absolutely no business training or teaching my dog how to take a shit outside much less how to properly do wide grip Barbell rows.
Bottom line is this...I personally am not a Crossfit guy. I do see the advantages to some of the workouts and moves, but you, the trainee have to make the final decisions about who you let train you and what weights you are going to throw around. Because just like Rhino said...Crossfit WILL breed injury if you don't properly prepare and are ready for this kind of workout.
What about the trainer certifications mentioned? Rhino is right on....many are completely Unqualified to teach and train Crossfit....but to single them out is a little Hypocritical. There are twice as many so called trainers in Bodybuilding that have absolutely no business training or teaching my dog how to take a shit outside much less how to properly do wide grip Barbell rows.
Bottom line is this...I personally am not a Crossfit guy. I do see the advantages to some of the workouts and moves, but you, the trainee have to make the final decisions about who you let train you and what weights you are going to throw around. Because just like Rhino said...Crossfit WILL breed injury if you don't properly prepare and are ready for this kind of workout.
W
WHITE RHINO
Guest
VERY TRUE....lots of bogus bodybuilding trainers too.....and nutritionist...(ask Rock). The kipping pull up is what kills me, I had one girl, I said "why not do a real pull up, you actually use muscle exertion and not momentum, she replied " I cant do a real pull up" SMH.
Hey now, no call outs. I actually did alot of that to myself. I'm not a nutritionist by any means. I have no business there at all LOL
I love the crossfitters that always want me to come to their class, mostly instructors who are actually friends. When I tell them I can't afford the injuries, they are like "WHAT" . then all i gotta do is ask why they are limping and the back of their knees are bruised with blood. Oh, well we did 100 DL's the other day and ran 4 800's and 50 squat jumps. I just say "Thanks for making my point"
I love the crossfitters that always want me to come to their class, mostly instructors who are actually friends. When I tell them I can't afford the injuries, they are like "WHAT" . then all i gotta do is ask why they are limping and the back of their knees are bruised with blood. Oh, well we did 100 DL's the other day and ran 4 800's and 50 squat jumps. I just say "Thanks for making my point"
W
WHITE RHINO
Guest
Sorry for the call out brother! ???
lol, I was refering to the nutrition part as the yo yoing carb bs....I want to do an article o nthis but it would take weeks to finnish and cite with sources.
lol, I was refering to the nutrition part as the yo yoing carb bs....I want to do an article o nthis but it would take weeks to finnish and cite with sources.
J
jurgensplurgen
Guest
splendid article rhino, im going to have to borrow it for some friends to read. Maybe print it and post it on the trainer board at the gym
Sent from my LG-MS770
Sent from my LG-MS770
- EG Cash
- 7,392
cross fit fucking sucks dick... I fucking hate the shit....
- EG Cash
- 7,392
maybe if it was not such an over dramatic style of working out. I cant stand it when they drop the weights liek it was some massive number yet they had 25lb rubber plates on each side... maybe I am worng in my judgment
- EG Cash
- 84,001
There are quite a few facets of Crossfit that are absolutely excellent! For instance, KB Swings, DB Push/Presses, Tire flips, Box Jumps, Hang Cleans (not super heavy), etc... These are all great for finishing complexes at the end of a workout instead of say 45 min on the tread mill.ODINSBLOOD said:
Now, don't get me wrong...when it comes to those videos you see all the time, throwing the weight down, yea...you're absolutely right. But, just like any work out routine, when done properly it's a great "tool" for changing something up to bust a plateau.
W
WHITE RHINO
Guest
Remember fellas...in this article Im calling out CROSSFIT....not CROSSTRAINING,
Crossfit, is a brand, a fad, and a wonderful new revenue stream for orthopedics and physcial therapist.
Crossfit, is a brand, a fad, and a wonderful new revenue stream for orthopedics and physcial therapist.
J
jurgensplurgen
Guest
It's the Scientology of workout philosophies. Take your money, demand rabid fanaticism, and toss you like an asian midget when you're all used up.
Of course maybe I'm just too pussy to hang with those tuff guys.
Of course maybe I'm just too pussy to hang with those tuff guys.
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