SWOD 3 x 5 Front Squat Competition SWOD : Every 30 secs 2 Reps at 80% of 1rm for 6 mins
WOD 6min AMRAP 8 Plate V UPs (45/25) 4 Pistols R & L
1min rest 6min AMRAP 15 Air Squats 10 Abmats Beware of the Crossfit Haters Here’s My Rant! When you start CrossFit….EVERYONE has an opinion. Your bodybuilding brother that says the weights are too light and the guys are small, your overprotective friend that warns you will get hurt, etc. Common Gripes: 1. Crossfit is torture…why would you make yourself do that? For one…no one, especially not myself, can make me do something that I don’t want to do. Is Crossfit challenging? of course it is – that is what I LIKE about it…if it was easy, everyone would do it…and like my mother always said in response to the age old “but everyone else is doing it”, “well you’re not everyone else”. 2. Crossfit is expensive. You’re telling me…I’m the one paying for it…I’m paying for a coach to make sure that I am performing lifts and exercises with perfect form, the use of equipment that I cannot purchase/most gyms do not have and to be surrounded by a team of people committed to excellence. I am fortunate enough to be in a financial situation where I can afford Crossfit and I understand that it is not feasible for everyone. One of my favorite sayings is, “if you can’t invest in yourself, what can you invest in?”. 3. Crossfit is too intense. Perhaps it is too intense FOR YOU and that’s perfectly fine. If you’re afraid of trying new things, Crossfit is not for you. If you like to make excuses about things being too hard, not for you either. Crossfit CAN be for anyone. You do not have to be an elite athlete to do it. You do not have to have any previous knowledge of olympic lifts or other Crossfit movements (they teach you that in a class via a systematic series of progressions). 5. My Friend’s/Mother’s/Aunt’s/Cousin’s Brother got hurt/hated doing Crossfit. Everyone is different. Did YOU get hurt doing Crossfit? Did you attend for a few weeks and hate it? If so, your experience is unique to you and I’m happy to hear it and also sad that you didn’t like it as much as I do, but that is ok – but unless you yourself have experienced it for yourself, I don’t want to hear about it. People get hurt doing all sorts of things. I know a member who pulled a hamstring at Zumba – does that mean no one should do Zumba ever again? Any DECENT Crossfit box has instructors that are not only certified in Crossfit but also personal training etc. and have the background to correct form and take the precautions necessary to prevent injury.