CrossFit King of Island Park WOD Blog: WOD - FRIDAY, SEPTEMBER 27TH 2013

PERSCPECTIVE ON THAT STUPID RHABDO ARTICLE

I HAVE A FEW PROBLEMS WITH THIS ARTICLE. THE FIRST BEING THAT SOMEONE THAT HAS AN AWFUL EXPERIENCE WITH CROSSFIT GETS MORE PRESS THAN THE TENS OF THOUSANDS OF PEOPLE WHO ARE POSITIVELY TOUCHED BY CROSSFIT. SECOND. CROSSFIT DIDNT REINVENT ANYTHING. WE DIDNT COME UP WITH A PUSHUP. WE DIDNT INVENT THE CLEAN AND JERK AND SURE AS HELL DIDNT INVENT RUNNING, ROWING, KBS, GYMNASTICS, AND PULLUPS. IT IS SIMPLY A METHOD OF COMBINING METHODS OF FITNESS INTO A SMART AND EFFECTIVE REGIMEN FOR GENERAL FITNESS. NOTICE I SAID THE WORDS SMART AND GENERAL FITNESS IN THERE. I AM SICK OF THESE ASSHATS WITH A BUNCH OF MONEY, GO GET A WEEKEND CERT, OPEN A GYM AND THINK THEY HAVE ANY RIGHT TO TRAIN AND GIVE ADVICE TO PEOPLE. THE REAL ISSUE IS PEOPLE DONT KNOW ANY BETTER. THERE IS NO WAY OF SOMEONE KNOWING THAT A GYM IS GOOD BECAUSE EVERYONE AND THEIR COUSIN HAVE THESE RIDICULOUS WEBSITES STATING HOW MUCH OF AN EXPERT THEY ARE AT TRAINING. WHAT THE ARTICLE DOESNT EXPLAIN IS THAT THERE ARE ABSOLUTELY HORRIBLE GYMS OUT THERE. JUST LIKE THERE ARE GOOD AND BAD PERSONAL TRAINERS. THERE ARE PEOPLE OUT THERE THAT DONT HAVE A CLUE HOW TO PROGRAM, THAT DONT HAVE ANY CLUE HOW THE HUMAN BODY WORKS, BUT GO LISTEN TO SOMEONE TALK FOR A WEEKEND, GET A PIECE OF PAPER, WATCH A COUPLE YOUTUBE VIDEOS AND ALL THE SUDDEN ARE EXPERTS ON THE TOPIC AT HAND. IF THE GYM HAS TRAINERS THAT CONTINUALLY GO AND FURTHER THEIR EDUCATION, ATTEND SEMINARS, READ BOOKS, GET EXPERIENCE WITH INTERNSHIPS UNDER GREAT TRAINERS, HAVE HUNDREDS AND HUNDRES OF HOURS GETTING CRITIQUED THEMSELVES, GET CRITICISM FROM ACTUAL EXPERTS, AND ARE IN A CONSTANT METHOD OF LEARNING TO BETTER THEIR COMMUNITY THEN YOU ARE IN A MUCH BETTER ATMOSPHERE TO AVOID RHABDO OR INJURY IN GENERAL. MORAL OF THE STORY, DO SOME RESEARCH, TRAIN WITH PEOPLE THAT KNOW WHAT THE FUCK IS GOING ON, TRAIN WITH SOMEONE THAT UNDERSTANDS A CLIENTS LIMITS, TRAIN IN AN ATMOSPHERE THAT IS SUPPORTIVE BUT SMART, AND HAVE SOME PERSONAL RESPONSIBILITY TO GO OUT AND FIND A PLACE THAT HAS THESE THINGS. IT HAS TURNED INTO A "WHERE CAN I CROSSFIT THE CHEAPEST" WHEN IT SHOULD BE "WHERE CAN I TRAIN WITH THE BEST, THAT WILL MAKE ME THE BEST I CAN.

SEANS DOCTOR AND MORE INTELLECTUAL WRITE UP!

SEANS WRITE UP! - CLICK SEANS LINK!

STRIKER GETTING SOME CF KIDS LOVE!

CASEY, JOSH AND JILL FRONT SQUATTING! BY THE WAY MY PIC TAKING IS BETTER THAN SUPERCLEARY. JUSTTTTT SAYIN.

WARM-UP
400M RUN
2 MIN PLANK HOLD - 65/45
20 STRICT PULLUPS
REVEW AND DRILL SNATCHES
REVIEW AND DRILL ROPE CLIMBS

STRENGTH
15 MIN TO FIND 1RM OF GIANT SNATCH COMPLEX:
1 HIGH HANG SQUAT SNATCH + 1 ABOVE THE KNEE HANG SQUAT SNATCH + 1 BELOW THE KNEE SQUAT SNATCH +1 SQUAT SNATCH
* CANNOT DROP BAR*

WOD
21 T2B
21 HAND RELEASE PUSHUPS
2 ROPE CLIMB (SUB - 10 RING ROWS)
15 T2B
15 HRPU
4 ROPE CLIMBS (SUB - 20 RING ROWS)
9 T2B
9 HRPU
6 ROPE CLIMBS (SUB - 30 RING ROWS)