The two faces of CrossFit

Some amazing Oly lifting from Joelene at the FS Postal comp on Saturday.  Backed up with some big powerlifting and a 3rd place finish!

Some amazing Oly lifting from Joelene at the FS Postal comp on Saturday. Backed up with some big powerlifting and a 3rd place finish!

Today's post is brought to you by the letters F.R.E.D.

When I first started CrossFit 18 months ago I, like many others, felt I had found a way to workout that was different to the usual gym session, gave me goals to move better and allowed me to work on my strength and other aspects of training-all wrapped up in one handy package!  As I became slightly more experienced it gave me a focus that allowed me to step back from rugby without losing the competitive aspect I needed to continue to train - I was going to be the next Froning!

However with experience I have come to realise that, as awesome as CrossFit is, it is just one of many types of training (and that I am not going to become the next Froning).  Whilst it resonated with me, it may not with the next former rugby player or mum of three.  It is just one tool to be used to get people off the couch!

This brings me to the main body of this post.  I have accepted that I am not going to the Games as an athlete.  As a result I have had to take a step back and reflect on why I began using the CrossFit method.  Away from the competitive side of things, it provides an outlet to move better, eat better, learn new skills and generally be better at life. Greg Glassman's definition of fitness in 100 words ends with "regularly learn and play new sports."  CrossFit is a fantastic tool to allow us to do this - in fact I truly believe this statement should be at the start of the definition.

The CrossFit Games is a fantastic event and it is awesome to see how far the human body can be pushed-We are nowhere near our potential.  It is also the main advert for CrossFit.  As a result, in the same way rugby players want to be All Blacks and hockey players want to become Black Sticks, CrossFitters are drawn to becoming "The Fittest on Earth."  This has bred the CrossFit athlete who do it to become better at CrossFit.  Unfortunately, as with any sport, if you do too much it can become unhealthy.  Do you find yourself constantly at the physio, shoulders like sandpaper, glass in your hips?  Do you have to regularly modify your training because a certain movement pattern causes you pain?  Constantly tired?  These are all signs of training too much.  If this is the case have a look at why you started CrossFit.  Was it to get to the games or to allow yourself to live a full, healthy life?

At the risk of sounding like a leftie hippie take a step back and have a look at whether you are really enjoying your training.  If you are and it is helping you improve who you are and allowing you to have a full, fit life, that's awesome!  Competition is a great tool to test yourself and one of many reasons why we train.  But.....if it is making your life miserable have a think about those goals and see if they align with why you first started this great sport.

Lastly think on this.  Who is fitter?  You who can do 15 unbroken muscle ups and overhead squat 100kg but struggles to get out of bed in the morning and hobbles around for an hour before warming up.  Or the mum of three who CrossFits 3 times a week as part of a balanced exercise program, hasn't got a pull up yet but is fitter than she's ever been and able to spend her day at work, before coming home and spending the evening playing with her kids.

We program and provide for EVERYONE here at CFNZ/RCF09 regardless of their goals.  This is just a reminder to think about what those goals are, and/or what they should be.

FITNESS

A.
Front Squat
3 x 5, heavy
Broad Jumps
3 x 1.1.1.1.1

B.
10 Ring Rows
10 Pushups
10 Russian Swings
5 sets not for time

C.
Single Arm OH Situps
2-3 x 8-12 e/arm

A.
2 Hang Power Clean + 2 Hang Squat Clean
5 sets, building

B.
100m Run
10 DB Power Clean and Jerk
E2M x 4 sets

C. Opt Finisher
Farmers Walks
2-3 x 100m

A.
Pushpress
3 x 5, heavy
Single Arm DB Row
3 x 6 e/arm

B.
10 Burpees
15 Slamballs
10 Sandbag Front Lunges
50m Sandbag Front Carry
AMRAP in 10mins

C. Opt Finisher
30 Banded Good Mornings
30 Face Pulls
2-3 x

7/5 cal Airbike
10 Ring Rows
15m Waiters Walk e/arm
30 Hand to Hand Russian Swings
7/5 cal Row
10 OH Situps
15 Plate GTOH
30 SDHP
7/5 Wallwalks
10 Battle Rope Jumps
15 Medball Cleans
30 Medball Kayaks
AMRAP in 30mins
Split Squat
3 x 12 e/leg, building
Rope Climb
3-5 sets x 1-3 reps

B.
10 Hanging Knee Raises
10 DB Snatch
10 Slamballs
10 DB Box Step Overs
AMRAP in 12mins

C. Opt Finisher
DB T-Pushups
2-3 x 10-16 reps

PERFORMANCE

A.
Front Squat
3 x 3, heavy
High Box Jumps
3 x 1.1.1.1.1

B.
6 Strict Pullups
9 Ring Dips
12 Russian Swings 40/28kg
5 sets not for time

C.
Single Arm OH Situps
2-3 x 8-12 e/arm

A.
Squat Clean
5 x 1.1.1

B.
In 90sec
10 Burpees
Max reps Squat Clean 60/40kg
Rest 90sec
3 sets

C. Opt Finisher
Farmers Walks
2-3 x 100m

A.
Pushpress
3 x 5, heavy
Single Arm DB Row
3 x 6 e/arm

B.
21-15-9 Pushjerk 60/40kg
21-15-9 Pullups
63-45-27 Double Unders

C. Opt Finisher
30 Banded Good Mornings
30 Face Pulls
2-3 x

Atlas stone or Deadball shoulder
8 at 45/25kg
6 at 55/35kg
4 at 65/45kg
2 at 75/55kg
AMRAP in 7mins

Rest 5mins

Backwards Sled Drags
100m at 20/10kg
75m at 30/20kg
50m at 40/30kg
AMRAP in 7mins

Rest 5mins

Double Russian Swings
30 at 20's/12's
20 at 24's/16's
10 at 28's/20's
AMRAP in 7mins

Split Squat
3 x 8 e/leg
Rope Climb
3-5 sets x 1-3 reps

B.
1. 15 TTB
2. 15/10cal Row
3. 20 Wallballs
Alternate EM x 12mins

C. Opt Finisher
DB T-Pushups
2-3 x 10-16 reps

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