From the CrossFit Brand X forums on how to approach today's WOD:

Everyone is a Big Dawg today. It is just a front squat with a ballistic press.

http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv

http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov

or for some stupid one arm thruster stuff you can check this out:

http://www.crossfitbrandx.com/index.php/forums/viewthread/6010/

If you haven't seen it already, a link posted today on the Mainsite comments about a CF Affiliate "resigning" their affiliation:

http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html

Interesting points for the bigger picture future of Crossfit...

What does everyone think?

Kirk - regarding the article you posted. I don't really post on the boards - i keep a personal journal to track my WODS. But as someone who's been doing CrossFit for about 4 months it is a bit scary when you start. We beginners, especially those of us who are overweight and need the help, put our faith in the idea that the trainers know what they're doing.

Honestly, I mostly work with Torch, Court, and Dan and they all seem like they know their stuff and I follow everything they say very carefully - but I am not at all surprised by the article.

article is very interesting. I have been to enough affiliates to agree. I tend to think that testing is important and level II should probably be the standard for affiliating. That said, I'm not level II. this comes mostly from me dropping in on places that do little more than beat the crap out of their members.

This is where I'd like to go for all those reading. I'm a resident firebreather. This comes largely from being 24 and having the ability to devote more or less my entire existence to fitness right now. That said, I've tried a lot of things and come through a lot to get here.

I achieved my BEST results and started blowing up my times when I took control of my supplemental programming. I came to CFNYC when we were much smaller. I had CrossFitted maybe a month prior to. I got a lot of form refinement, but little homework. I mean stuff like "you don't know what your posterior kinetic chain is. box step ups." This isn't a negative. This is normal. What I found however is that our community of trainers than and now constituted a brain-trust that, when engaged, gave me a lot of answers.

You need to ask yourself where you want to go as an athlete. There are a range of answers that we as trainers have to accommodate. Some people are happy going through the motions. Others aren't. We have 215 members we look after right now, many of whom are new to this thing. Remind us what you want!!! We want to get you there. Many trainers are trainers out some need for acceptance/authority. We aren't. We root for you.

Take initiative. Do your homework. Ask questions. USE US!!! I'm fortunate to work in a small enough setting where I can be more individual in what I do with my athletes. I cannot recommend the following enough. Be your own coach. Understand where you want to go. Ask questions. Experiment with how to get there. Be an athlete. The only place to go is up.

I'm a resident firebreather. NONE of you would have recognized me two years ago when I started. Done preaching.

I liked it better the first time, when it was called...
http://board.crossfit.com/showthread.php?t=35506

There are legitimate gripes here, but for many of the complaints that JP's proponents are rallying behind, there are reasonable counterpoints. I don't want to write too lengthy a post here, but I do want to touch on at least one major point.

"New CF gyms are bringing the average quality of affiliates down./There should be more stringent testing at L1 Certs."
There's no argument here that not all affiliates and L1 passers are equal. A more pertinent question is whether poorly interpreted CF is actually worse than no CF whatsoever. CF opponents would have you believe so. They'll argue that there are many, many other programs out there that are way more effective and bad-ass than CF (that's another debate altogether too). However, this argument is based on the assumption that the average person is aware of, has access to and can effectively learn, implement and practice these other programs. Well, if I knew of a better way to get fit and I could get to that training as easily as I could locate the nearest NYSC, then I wouldn't be at the Black Box. For the average person, these other "superior" programs are essentially purely hypothetical and are not viable alternatives. CF's expansion, even with issues of quality control, is going to be a step in the right direction for most of the population. For those who are already in an appropriate fitness program, and for whom switching over to CF would be a detriment: I'm happy for you, but who are you and how many of you are there?

Of course, this isn't only about business practicality and the concern that one's reputation and image is being tainted by being associated with a lower quality product. There's clearly emotion involved as well. It pains people with a cooler-than-thou attitude to see their tight scene being invaded. This is just snobbery and elitism. Sure, nobody likes posers, but don't try to tell me that some of the popular support for the resignation isn't just another way of beating your chest and shouting to everyone that you a) did CrossFit, or b) started hating on CrossFit long before everyone else did and therefore deserve a cookie for being so trendy before being trendy was trendy.

Andy Petranek's response:
http://board.crossfit.com/showpost.php?p=675754&postcount=9

Having read that post a few days ago, plus with the departure of Rip from doing the barbell certs at the end of this year, I see some truth in what he says. My problem is, what he says about crossfit however, is true for just about anything, especially in the fitness world. Anytime something starts to become popular, there is going to be the inevitable breakdown in what made it popular. Ive been around CF for a pretty long time now, and I have seen it grow. I mean the level 1 I went to a few years ago is different than the way they do it now. But adding a test, really wouldnt mean much (as anyone who has ever been to school in this country can attest to).

There is also, as Jeff mentioned, a high sense of snobbery in the CF world. And as more and more people join the ranks, this is going to be seen more and more. I have my own issues with crossfit, everyone should, as this is how the system continues to evolve. But I do find it pretty silly how some people, who tout the virtues of the program for a while, all the sudden hate it because things are changing. It just reeks of "Im taking my ball, and going home". I mean to me it seems better if you see an issue, then you fight for changing it, not pack up and leave.

And as for the whole BS level 1 isnt enough argument. Ive heard this a lot lately. Of course it isnt enough, but neither is some bs certification you can take online in 20 minutes. A trainer worth anything isnt going to be content with getting just that and saying their done. They will constantly try to grow as a trainer and educate themselves. If they dont, then they wont last long as a teacher. People can see past others BS after a while.

After reading Andy Petranek's response, I should have just said ditto... Exactly the points I was trying to get across.

Kirk - interesting read.

The guy has a lot of passion, although it seems to be misplaced (he seems really REALLY angry that someone else dares use the word "elite" with regards to fitness standards that he does not consider "elite"...). All the unneededly hostile stuff removed, he brings up some interesting points, although I feel that most of them were pretty ambiguous and he needed to be more specific (or perhaps my cold has dropped my reading comprehension level down a few notches.. this has a tendency of happening as well...).

As far as supplemental work, what is CFNYC's policy on it? I've wanted to work on shoulder press strength for a while now, as that is a major weakness of mine, but unlike Running, I can't exactly do shoulder presses/push presses at close proximity to home at my heart's content, which leaves me with two options - either work on it post-workout, or come in a second (i.e. in the evening) and get some reps in. I guess the question is: is this possible/allowed/up to the trainer that evening?

I will pick at the "brain trust" with this question though - anyone have a really good cold remedy they would be willing to share? This thing is slowly driving me nuts...

Interesting post. I'd agree with much but think Petranek's reply sums it up well. Thanks for posting Kirk and a belated welcome back.

Two Cents:

I think Crossfit is tremendous concept. The theory behind it is revolutionary and the people who gravitate toward it are commendable. However, like any treatise or poetics Crossfit should be treated like an organic entity in that it is bound to change, develop, evolve, and even devolve in some ways. This should come as absolutely no surprise to ANYONE, especially those that have been training with the modality for years.

The certification, I'm sure we can all agree, is really just an overpriced seminar. But as Hari savvily put it, that certification (i.e. requiring that all trainers have a level one) is the only real significant thing that HQ demands of its affiliates. Considering that the cost of affiliation is relatively low, HQ offers affiliates the opportunity to be largely autonomous outside of requiring level I certified trainers. But with that autonomy, affiliates are outfitted with an enormous responsibility (I'll get to that in a minute). While there are dozens of substandard certifications in the world that many fitness clubs use as a standard for hiring, there is something to be said for a dedicated, broad reaching academic and practical examination to ensure that trainers do possess some basic knowledge of anatomy/physiology/programming/kinesiology/etc.

Now to ensure that Hari doesn't hit me with the dreaded quotation mark response I must add this caveat: I don't care that Crossfit requires its trainers to have a level I certification. It's not my choice for spending my money but that doesn't mean shit to this argument. I think it's fine as long as the hiring affiliate can certify themselves that any coach in their facility possesses the skills to train. This means having hiring standards BEYOND the level I. Do coaches possess vital skills and knowledge that the Level I doesn't cover? Are said trainers going out and learning more on a regular basis? Can they bring something to the gym that doesn't make it's way onto the mainsite? The world of fitness is a huge realm that exists as indefinitely as any applied science and Crossfit is no exception to that. We should encourage creativity and specialization with our training. We should look for ways to apply what we learn outside of crossfit, and we should look for coaches who can help us do all of that safely regardless of who has issued the credential.

And now for something completely different (but in the vain of practical and specific application of general fitness):

http://www.youtube.com/watch?v=b-iTZJECJyE

One or both of two things motivate a business owner—any business owner— a desire to do a particular type of work and/or a desire to make a profit. I think it makes sense to view the author’s post through this framework.

It may be that the writer wishes to be associated with coaching at highly professional level, as he suggests; and that the existence of what he considers to be unprofessional CrossFit affiliates diminishes his satisfaction. The fact that he hears people outside of his affiliate refer to CrossFit in disparaging ways makes him feel that as an affiliate owner he is being brought down; that the perceived poor performance of other affiliates somehow diminishes his stature.

If I were in his position I would feel just the opposite. (I should make clear that I am not in his position. I hear almost only good things about our local affiliates, and what I hear inspires my partners and me to improve CrossFit NYC.)

If he is among the best at what he does, people will flock to him. The bigger the CrossFit market gets, the better it will be for the best affiliates. I don’t care if a dozen affiliates open in Brooklyn or Manhattan. Those who are serious will know which are the best, and the best will flourish.

(I use “best” to refer not only to the quality of facilities and coaching, but also to general business management. The restaurant with the best chef is not necessarily either the best or most profitable restaurant.)

It seems to me that there may be another reason for the author to be dissatisfied with CrossFit: Despite (because of) the proliferation of what he perceives as poorly run affiliates, he has been “crowded out.” He has failed to convince the marketplace that his affiliate is any better than the others. For him, being associated with CrossFit offers no competitive advantage. Therefore, he has chosen to reposition his business as a superior alternative to the local CrossFit affiliates.

This strategy is not without risk. Future clients will come primarily from those who are dissatisfied with and/or have a low opinion of CrossFit. It’s a niche that may be waiting to be filled, but I doubt it. I do not perceive the market of unhappy CrossFitters to be particularly large. Many of these people would already be coming to him, if they recognized his affiliate as superior to their own. Now, he will lose those people who are specifically looking for a good affiliate, i.e., the people he has drawn up until resigning from CrossFit.

I met the author at a Rippetoe Barbell Cert in Boston last fall. He’s a nice guy and a good coach. I wish him well.

oddball lunch time wod today.

185
205
225
235 fail
235 fail
230 PR by 5 lbs
235 fail
185

135-145-155-165-175-185-190PR-195F

Black Box (210,210)

155-175-195-205-215f-215f-195

weird shoulder impingement. left-overs from muscle ups i imagine

Wait...how do you leave Crossfit? I thought it was a cult. Don't you have to be rescued and deprogrammed?

135-155-175(f)-165-175 (stopped due to some weird shoulder pain)

so i don't think the neighbors underneath the black box would enjoy rob orlando doing this....

http://www.youtube.com/watch?v=KbKZCnQthfE&feature=player_embedded#

Not great today. 45, 45, 95, 115, 125F, 125F, 115

(4,2)

85-95-95-100-100-100-105(f)
I'm horrible at these. Good job to Sara H. for kicking my ass!
Cash out with xfit football wod: 21-18-15 kb swings (1.5 pood)/k2e/du
don't remember my time... Think it was 8:36

105 115 125 130 135 140 145

Made up the running, pistols and sit ups WOD out at Brooklyn tonight.

23:30

pistols were unweighted to 10 inch box with plates - such a goat of mine

115
125
135
140 (f)
140 (tie PR)
142 (PR)
150 (new PR - a mistake..thought I had 145 on the bar)

Thanks to Justin and Hari for the help.

Tabata burpees cash out.

Thrusters
[95x7]
[135x3]
[155x2]
[155x2]
185
205
215
225
235
240(f)
240 - PR

Old PR was 220

CFFB Cash Out
21-18-15
2 Pood Swings
K2E
Double Unders

5:10

195
215
225f
225f
225 PR by 5
235f
235f
Bar came too far in front on almost all the misses.

85, 95, 115, 120 (f), 120 (pr), 85, 85

Tabata burpee cash out

85, 95, 100, 100, 105(PR), 110(F), 107(F)

Cash out with Tabata burpees: started at 8, ended at 5.

Thanks for the shout out Sara C!!!

135, 140, 145, 150, 155, 158, 160 (PR)
(68,54), (55, 42), (61, 48), (5, 3)

Sophie! Rock it, girl!