5 CrossFit quotes to live (train) by….

katrine

Mechanics, Consistency, Intensity. CrossFit Journal
Not so much a quote, but an incredibly simple yet profound charter.  For all the grief CrossFit gets over unsafe movement, dangerous exercises, and injury, almost all of the negatives can be attributed to people not following this progression correctly and intelligently.  No coach worth their salt will take you to intensity without first teaching solid mechanics, and having you practice them consistently.  Physical Therapist Gray Cook says, "Don't add strength to dysfunction", which many of us are guilty of; striving to add weight and move faster without addressing mobility and improving movement..   Adding intensity to movement patterns you aren't competent in, is a recipe for poor progress, and unnecessary aches and pains. We've talked about a similar thing is a previous post HERE.

We fail at the margins of our experience - Greg Glassman
I love this one.  It applies to all things in the realm of physical fitness, but also outside of the gym.   If you've never done anything but run 10ks, you will be a poor sprinter, and also not very strong.  If you only pump weights, you will get tired walking to the mailbox.  If you only use nice shiny barbells, you might find flipping a tire, or lifting a sandbag tough.  Likewise, if you only interact with a select group of people, you might find public speaking terrifying.  It's good to test yourself.  There's growth in that.   But do your best to be ready for it.
CVFMHI - Constantly Varied, Functional Movement, at High Intensity - CrossFit Journal
Hard to beat this acronym for conciseness.  I particularly like it when it's amended to say RELATIVELY high intensity, because it is often taken at face value, and that immediately draws uninformed criticism.   High intensity is a relative term, it doesn't mean EVERY person should be smashing themselves into oblivion every workout.  It just means that a level of intensity high enough to bring about positive adaptation is obviously necessary.
At the end of the day, it's just exercise - Chris Spealler or Adrian Bozman.  
I'm not sure who said this.  I think perhaps Boz might have quoted Speall to me, and that's why I'm confused.  Either way, it's all too true.  It's incredible how much CrossFit can take over your life, obsession over lifts, benchmark times, your ranking against your classmates.  You tell yourself you are doing it for the right reasons, to be fitter and healthier, but the truth is you've let the competition side of CrossFit overtake all the other positive aspects.  It's worth a bonus quote, as we all need reminding of this occasionally, "make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam" - Pat Sherwood
“The strength and value of CrossFit lies entirely within our dominance of other athletes.” – Greg Glassman, CrossFit Co-Founder & CEO
It doesn't take much searching on the internetz to find a forum argument on the  accuracy of the winner of the CrossFit Games being crowned the Fittest On Earth.  But it really does boggle my mind to see how many trolls have a complete misunderstanding of the concept of fitness.  "I'd like to see Rich Froning play NFL", is not a clever argument...   The fact that Glassman had to define fitness himself after being unable to find a workable definition,  suggests that the concept has always been vague for people.  Fitness is increased capacity across broad time and modal domains. Simple.  Elegant.  And it deserves yet another bonus quote.
“We do your stuff almost as good as you, you can't do our stuff at all, and we do stuff neither of us does way better than you can.......”
 It's true, don't get mad internet trolls, just get fitter.......
FITNESS

A.

Back Squat

5 x 8, building

(allow 20mins)

HSPU negatives 3 x 5, or HS Hold 30-60 seconds.

B.

7 DB Hang Squat Clean

7 Russian Swings

14 Situps

AMRAP in 7mins

C. Optional Finisher

10 DB rows

10 Ring rows

10 Band pull-aparts

3 sets

PERFORMANCE

A.

Back Squat

3 x 5, all heavy

(allow 20mins)

Strict HSPU

3 x max reps

Alternate exercises, rest as needed

B.

7 TTB

14 Wall Balls 9/6kg

AMRAP in 7

C. Optional Finisher

10 DB rows

10 Ring rows

10 Band pull-aparts (like the Reverse Flye on Crossover Symmetry, holding each end of a band)

3 sets

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