Tag Archives: crossfit

8 Reasons CrossFit is actually alright.

*Please note, even though I personally quite enjoy CF and have a respect for it, this will not stop me from roasting zealots to a crisp.
 
😂🤗
 
Don’t ask why I’ve picked 8 reasons, it was the first humber to pop in to my head.
 
I’m sure I can find 8 good things about it… 😬
 
Okay, here we go.
 
1 – Community
 
You’ll always be welcome in most boxes, not to mention that in the WOD’s or general training sessions you’ll have bunch of people cheering you on.
 
This is great for helping people overcome those perceived social hurdles and misconceptions of the gym being all about ‘Bro, it was all you.’.
 
The social events are pretty epic too.
 
2 – Variety
 
While this one kind of goes against a couple of fundamental training principles it keeps people interested.
 
This can help by teaching people that there is more to the gym than squat, bench deadlift.
 
Not to mention these days many have an attention span akin to that of ,SQUIRREL!
 
3 – Multifaceted Training
 
The original CF was based off of concurrent athletic training and aimed at making people fill out as many of their fitness stats as possible.
 
Essentially they wanted the all round athlete.
 
*Strength, power, mobility, flexibility, everything.
 
A great notion, and one that is achievable to a moderate level, however to really excel overall isn’t feasible for many because certain elements of fitness contradict one another, just worth remembering.
 
That being said, CF in my opinion gives most people the highest level of GPP of any training philosophy.
 
4 – Ladies what Lift
 
It’s more than fair to say that CF has single handedly changed the way ladies look at going to the gym.
 
Before it came along many were still stuck in the realms of endless cardio and scared of lifting anything heavier than 3lbs, less the turn in to Arnold instantly.
 
That’s to it’s intervention more ladies are lifting than ever before and getting much sought after results.
 
5 – Scaling
 
Simple as this concept is, it’s one many people would never apply on their own.
 
In a WOD or training session there will be a plethora of progressions, regressions and options so that everyone can get involved to some degree.
 
Talk about inclusion 💪🤗
 
6 – Friendly Competition
 
In every box you’ll have a healthy dose of ego to help push you along and give you new heights to aspire to.
 
You’d also be quite moved by some of the stories the members have and how in some cases CF literally save their lives.
 
7 – Multiple Coaches
 
In all good boxes you have a specialist in each area.
 
Weightlifting, gymnastics, PL, Rehab, etc.
 
The days of single coaches running everything are certainly numbered because no one coach can do it all and if there is one who claims to then you know to run immediately.
 
8 – It’s Always Improving
 
Regardless of all the stick we give CF it can’t denied that it is an ever evolving entity and is not set in stone.
 
While it is true that in some instances it did get a little bogged down (remember the endless met-con craze it had for a while, ugh, madness and all the injuries), it learns from its mistakes and always aims to improve on what it does.
 
It is by no means a fully realised system or philosophy, not yet.
 
However it’s far closer than some other training endeavours.
 
All in all joining a box is well worth your investment because of this little gem:
 
Bonus reason CF is actually aright –
 
Good boxes have coaches that care and program well.
 
Not the cookie cutter crap that went around for a few years, they have legitimate coaches that understanding periodisation, overload and all the other good progression elements.
 
These are the boxes that have those rare people who can program for an individual amongst the group.
 
That doesn’t mean a regression or scaling, it means they program for the person and that to me is the sign of something that is truly worthy of praise.
 
A program should ideally be made to fit the individual.
 
The individual shouldn’t be made to fit the program.
 
^^ That is the main thing to look for when choosing a box to join.
 
I’d say it’s time for you to now go along and see what 1-2 week free trials your local boxes offer.
 
I reckon you’ll enjoy it, even if you don’t want to admit it.
 
Enjoy,
Ross
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“Box Jump” – an abused exercise

“I have a 50 inch box jump” 
 
This is my face when someone claims this – 🤔🤔🤔🤔
 
Now while it is entirely possible, it’s not probable.
 
What most people have is a 50 inch tuck jump.
 
To have a legitimate box jump of that heigh yo’d be looking at a 40+ standing vertical jump, and that shits almost as rare as helpful retail staff at TK-Max.
 
It is easy to get movements confused.
 
I get it, the box jumps we see on the gram look impressive, they draw in the likes, however if you know what a good form box jump looks like you’ll know the difference.
 
We mistakenly think that the higher we stack the boxes the better it will be for us.
 
So very wrong.
 
Like terrible, really.
 
There are a lot of articles form well respected athletic coaches that are not he same page, I will google one and pick the first without reading it because I’m that confident if I search –
 
Real vs Fake Box Jump
 
I will get one.
 
 
Do you have box jumps in your training?
 
If so you might want to dig in to the form, just for the lol’s if nothing else.
 
I will leave you with two points to remember.
 
1 – Your hips want to stay above your knees when you take off and land, that is correct form, video yourself and check.
 
If your knee/hip angle chances dramatically from takeoff to landing on the box then I’m sorry, that’s not a box jump, it’s a tuck jump on to a box.
 
(I’m not really sorry).
 
2 – They are a power exercise (high velocity) and best served in sets of reps where you accelerate maximally, once speed goes you stop.
 
While you can use them for cardio you probably shouldn’t.
 
Bonus Point – Step down off the box, don’t jump down, unless you want increased risk of injury, then by all means fill your boots.
 
Enjoy,
Ross

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Thrusters for Fun

Not going to lie, I just smashed out a wall of text for a post elsewhere.

As such I am going to keep this one nice and short.

If you want to read the wall of text then head over to Gains Central 🤗

Below you’ll find one of my favourite lifts for getting in a solid session in less than 20min.

To be fair CrossFit paired it with pull ups and called their monstrosity Fran.

21-15-9
Thrusters – 95lbs
Pull Ups
Do it as fast as possible, lay down, die.

^^ When this was created it was based on the principle of 21 was the max amount of reps achieved (momentary muscle failure), then 15 was next, then 9 and so on.

These days people can hammer through Fran with little issue.

Anyway, enough about Fran, let’s talk about thrusters.

A front squat followed by a press.

This is a movement that hits pretty much everything.

Give me 20min and I can use this lift and nail myself with it.

Here are 5 options for a 20min thruster session (this includes the warm up).

1 – Rep Ladder OMEM

Say you load the bar with BW, do one thruster on the first minute, the two on the second, three on the third and so on, until you do twenty at the end.

If you miss the reps on a minute then take the next one as rest and start over with the number you failed on.

2 – Weight Ramp

Star tog off with the bar and then add 5-10kg, or whatever every set and go as high as you possible can.

If you miss set (do 3-5 reps per set), drop the load by 25% and start over from here adding weight as before.

3 – 30/30

Pick a load (you can increase it as you go if you wish, I like BW for this).

Do 30 seconds of thrusters, then rest for 30 seconds.

Repeat until 20min is up.

4 – Breathing Thrusters

You will pick a load, start off light.

Each set will be 20 reps broken down like this:

10 reps then stand and hold the weight, 5 deep breathes, 5 more reps, 10 deep breathes, last 5 reps, then drop the bar, add load and repeat for the remainder of the 20min.

5 – Time drops

Pick a load and do the following.

5min of continuous thrusters, then 3min rest.
4min of continuous thrusters, then 2min rest.
3min of continuous thrusters, then 1min rest.
2min of continuous thrusters, then lay down & die.

There you have it, a one movement wonder.

You don’t have to use thrusters, you can sue plenty of over movements, however there is something about this particular spawn of satan that hold a special place in my heart.

Much like sitting outside a coffee shop in the summer with a friend and laughing at elderly people who can’t parallel park with no remorse of hesitation, ah, good times.

Yep, I’m going to hell, meh, it happens.

Enjoy,
Ross

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A post for people who need a way to focus their time in training

Do you faff about in the gym?
 
Morning All,
 
While some don’t, the alarming majority do.
 
Not to mention in their faffing they simply cause feeling tired, rather than any form of meaningful progress or quality work.
 
Now while total volume (overload) is the main driver of most things progress related, there has to be some attention given to quality as well.
 
Keeping in mind that we want to get the most out of every gym session, there are many ways to do it, we shall look at two that have you working against the clock.
 
1 – Time Block & Rep goals
 
2 – EMOM (every minute on the minute)
 
Both have their uses to send a jolt of new life in to stagnant training.
 
Each also works on the principle of manipulating the Density/Work Capacity in your training (doing more quality work in the same time limit or getting the same amount done in far less time).
 
Time Blocks & Rep Goals (TB-RG)
 
Easy to create and even easier to apply.
 
Simply take a total number of reps you wish to achieve with a specific weight, then set a time limit in which to achieve those reps.
 
If you hit the reps in the time it may be prudent to increase your load on the exercise, yet say the reps were not hit in the time then this simply means you stay at that weight until you hit them.
 
Example: Squat x50 reps x140kg in 15min
 
🤗
 
EMOM
 
One way in which I have found this to work very well is with one exercise and a rep range to work in, that way you have a goal and definitive way to show when it’s time to progress the weight.
 
Example: Press x3-5 reps x50kg EMOM x15min
 
If the first time you do this you hit solid 3’s for all 15min, great, stay at that weight and aim for a mixture of 3 & 4’s, eventually you will hope to he hitting 5’s each min for the entire time. Once this happens increase the weight and start the process again.
 
😁
 
This style of training can also be very beneficial for those short on time that need focus.
 
You may find you can pair tow exercises in an A1/A2 fashion quite easily in the TB-RG, and while it’s not impossible to do in the EMOM it’s not the most optimal.
 
Here is an example of some 30min sessions (main work set, you’d have a warm up/warm down either side and perhaps some remedial work of say 2-3×15-25 reps for weak areas of postural work which may give you a total 45-60min session).
 
TB-RG: 30min (using agonist pairings for extra nastiness)
 
Pull Day –
 
A1 – Trap Bar Deadlift 50reps
A2 – Chin Up 50reps
 
Push Day –
 
A1 – Overhead Press 50reps
A2 – Dips 50reps
 
Leg Day –
 
A1 – Squat 50reps
A2 – Hamstring Curls 50reps
 
EMOM 2x15mins
 
Pull Day –
 
A1 – Deficit Deadlift 3-5reps
B1 – Pull Up 6-8reps
 
Push Day –
 
A1 – Push Press 3-5reps
B1 – Incline Press 4-6reps
 
Leg Day –
 
A1 – Squat 3-5reps
B1 – RDL 4-6reps
 
There are almost limitless exercises and variations you can do, just make sure you cover the full complement of human movement: Push-Pull-Hinge-Squat-Loaded Carry
 
Enjoy,
Ross

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