Oh God…I just started mentally listing why I do not like Crossfit and I got a headache.
IF you go to the Crossfit website, you will find the description of what Crossfit is:
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
This is the first paragraph and it only qualified later on to support why it is so awesome:
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
Remember how Eric has always said that there are two things that happen while designing routines and workouts?
(a) The coach has the goal of the athlete in mind and then builds a program based on that while taking into consideration current stats, experience, knowledge, ability, blah blah blah..
(b) The coach has a routine in mind already and shoves it in the trainee's face and the trainee has to build his or her goals around this ready-made program.
Where do you think Crossfit falls?
CrossFit is explosive shit made popular because it has been packaged under the category of "hardcore".
You mentioned Louie Simmons professing hardcoreness? Dude…CrossFit takes that to a whole new level!
Crossfit used to be something else in 2006. I went into the archives to dig this up…From August 2006 (when I first came across CF), this is an example of two workouts:
Clean 1-1-1-1-1-1-1-1-1-1 reps
That looks fairly simply and strength-specific, right? It is essentially 10 singles.
Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders
the workout before that (again: 2006):
Front Squat 3-3-3-3-3-3-3 reps
another conditioning day:
50-40-30-20, then 10 rep rounds, for total time of:
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
In a very very loose way, CrossFit was basically:
Day 1 = Maximal Strength (they did doubles and triples too)
Day 2 = Conditioning
Day 3 = Off / Running
Day 4 = Maximal Strength or Explosive Strength - Oly lifts, etc were done for singles largely
Day 5 = Conditioning
Day 6 = ???
Day 7 = Off
This makes sense..
Fast forward to 2011 November:
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
A Sots press is done by doing the back squat and then pressing the weight overhead at the bottom position (making it into an Overhead Squat except you just pressed the weight over your head while hanging in the bottom position).
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
100 Wallball shots, 20 pounds, 10'
Run 400 meters with a 45lb plate
I'm done copy pasting the WOD's…go to the site and have a look if you care.
This stuff is good but you have to put this into consideration with the "We are fucking hardcore people!" attitude plus the "Best Strength and Conditioning" PLUS….."You will have a 750 DL in 2 years" backdrop.
There is a reason why CF is trashed by me.
As for my statement "Crossfit can be anything" I really meant that. Remember all that conditioning stuff I used to do? Any one of those things can be a WOD and if I arrange it in some manner so as to have it repeat in say regular intervals (for me to compare numbers) and as long as I had leeway to progress via density or reps or both or whatever - hey it IS crossfit!
But, from all the trash talking, CF does have a good exercise database: http://www.crossfit.com/cf-info/excercise.html
We used to refer to it some 4-5 years ago.
And Eric will add to this that there have been people who have gotten CrossFit certified and done something completely different.
But CrossFit used to be about getting strong and fast. Now CrossFit is marketed to make money, to promote their sponsors disguised under the brand of Strength and Conditioning with Olympic Lifts done in circuit fashion all the while promoting getting maximally strong at the end of a time period.
That is why it is a joke.