Night and day... or effective versus a joke.

So, I was reluctant to post anything this weekend, because I don't have any media.  I need to do better about taking pictures and movies, but I don't want to be a tourist in my own life, ya know?

Anyway, after a lot of thought and some painful weekend WODs, I wanted to share some often-made, completely unoriginal, yet somewhat humorous and validating observations.  This all started the day after my CrossFit Total PR and the nasty Air Force WOD (see two previous posts), both of which completely kicked my butt. 

On Friday, instead of breaking into our small groups for command PT we had a large group "cardio kickboxing" class led by a Navy civilian Morale, Welfare, and Recreation (MWR) facilitator.  I am plenty familiar with these classes and the usual Navy command PT session, so I showed up early to do Stephen (5 rounds for time: 30 GHD situps, 30 back extensions, 30 toes to bar, and 30 stiff legged 95lb deadlifts).  It was absolutely wicked and I didn't finish before muster time.  Ah, the Navy... Now, I am going to put out a disclaimer right now: I am thankful for the gym facilities on Naval Base Kitsap (NBK).  The employees are generally professional and friendly and I am very appreciative that they allow us such a significant level of flexibility with the equipment (we haul around barbells into racquetball courts, throw medicine balls against walls, monopolize several pieces of equipment at once, and often corner off an entire section of the gym floor space, etc.).  Sooooo, thank you NBK gym staff for being awesome.

Movin' on... This cardio kickboxing workout was a total joke.  Putting aside the fact that the majority of the requisite movements were totally ineffective (just because you put people on a Reebok balance board doesn't make unweighted, imaginary punches in any way functional or intense), there were no standards.  Looking around, not only were people truly getting nothing, except wasted time, out of the ordeal, but the lack of standards and proper observation and training created a ripe opportunity for injury.  It is amazing to me that the gym staff (not only at NBK, but all "globo style" gyms) is so afraid of CrossFit and that they seem to think it is so dangerous.  CrossFit, under the correct supervision and training, is far and away more safe than the vast majority of activities undertaken at this facility.  Football and basketball are both played daily and produce far more injuries.  Even this cardio kickboxing class is more dangerous than what we do in our small CrossFit group. 

For example, let us look at squats: There really is one correct way to air squat.  There may be some acceptable variations, but there is only one ideal, perfect, squat form.  I am glad to have been instructed on this by professional trainers at Kitsap CrossFit, and I find myself extremely critical of squats after receiving such great coaching.  The facilitator of this cardio kickboxing class looked more like she was bowing than squatting during the movement demonstrations.  I have to say that, with the exception of our CrossFit group members, who were total troopers for putting up with a less-than-CrossFit-workout, the squats were pretty bad around the rest of the group.  Incorrectly executed squats can spawn terrible injuries, especially in the back and in the knees.  I will make a bold statement: A series of unevaluated squats that repeatedly permit things such as a bent back, knees far in front of toes, etc., are far more of a threat than any properly trained and observed movement in CrossFit.  CrossFit instructs fundamental movements and coaches people through these exercises with proper form, which prevents a lifetime of cumulative injuries doing basic daily tasks.
Upper cut that!

Ok, that was a rant.  Apologies. 

The story has a happy ending (G rated).  That same day I went home to my totally awesome home garage gym and did Stephen (the whole thing this time), which was brutal on my abdominals and took 23:30 even with some slight scaling (feet on floor after each toe to bar movement).  Saturday, I got up a whole lot earlier than I normally would have on my only weekend with no gigs and no school.  At 8:00am Derek, Joel, and I went to the "Bring a Friend" Day at Kitsap CrossFit, and brought along a colleague from work, the spouse of another coworker, and Joel's girlfriend.  What a great time!  Great WOD that I fully intend to steal in our PT group at some point!

We divided up into 4 groups of 4 and, while only allowing two people to work at a time, performed 100 ring rows, 200 burpees, 300 situps, and 400 squats, each seperated by a 200 meter group run.  At just under 24 minutes, our group got second place, but it was a great effort by everyone and a load of safe fun.  It was a night and day set of experiences and totally reaffirmed my evaluation of CrossFit and the methodology promoted by its founders. 

Next post will have some pictures of great CrossFit moments.  Promise!