A Weightlifter's Thoughts... CrossFit

FRAN!... DOUBLE UNDERS!... EMOM!...MUSCLE UPS!... These are words that would get you shot or shanked around some weightlifters. At our gym we just joke around as we try and find out how some of these varied high intensity functional movements will be useful during the Zombie Apocalypse.   In the vast three to five years that CrossFit has been popular it has received some rewarding as well as critical reviews from members of the Strength and Conditioning arena. Most of these critical reviews come from individuals who have never tried nor been around a legitimate CrossFit gym.
With this in mind I set out to write this post.  I wanted to explain CrossFit through a weightlifter's eyes.  I feel that the weightlifters from Faction Strength and Conditioning Home of CrossFit Memphis have a different approach to CrossFit and I wanted to explain to you the pros and cons that could come from it.
                     Pros:                                                                                                                                      Cons:

Train multiple energy systems.                           - Cost benefit analysis btw strength,conditioning,&genetics
Train multiple ways of muscular adaption                       - No one is going to be Rich Froning, it's genetics!
Resistance Training + Aerobic Training                                        - YOU ARE YOU! Play to that!    
 - Improves ability of heart, lung &
circulatory system to function under
high pressure & force.
Increase cardiac output, bone density
and neurological processes
Increase in mobility
Increase in flexibility

Now about Weightlifting in CrossFit; the following are some of the biggest problems I have seen with the relationship between Weightlifting and CrossFit.  This is not to say that every CrossFit athlete does these things.  In fact, most of the competitive CrossFit athletes go to Olympic Weightlifting Coaches for help when it comes to the Snatch, and Clean & Jerk. Makes sense right.  These are typically problem areas for newcomers, and recreational athletes. I don't want you all to think I am trying to knock you down.  That is not my intention at all.  You are good at what you do; I could probably not hold a candle to most people who do Fran, Grace, or any of the other female named workouts. However, I tell you these things out of respect for the greater good of your life, and CrossFit career.
                                                        
                                                           Technique is rather lost during:          
1. Rep Wods: People are more worried about getting a faster time and less about technique.
2. Long conditioning (after running, rowing, etc.) Wods: People are so under conditioned that they are using bad technique.
3. Ignorance: People tend to ignore technique all together because they think it doesn't matter.  They believe in the old football coach mindset that as long as the weight goes up and their max number goes up it's okay.
                                                           
                                                               How to Fix the Big Problems:
1.  Rep Wods: Make sure your set up and execution are perfect. Don't rush things and pull to early. Relax, become more efficient and your times will drop.
2.  Long conditioning (after running, rowing, etc.) Wods: Get in a better conditioned state. The biggest thing is that you don't get crushed by ninety five pounds. If you are getting crushed then drop weight until you are conditioned enough to lift it; you can add more conditioning into your program to help facilitate GPP (General Physical Preparation). The thing you have to watch out for with this is that recovery must be your highest priority.  Think baby steps with this method; you don't need to overdo things to see results.
3. Ignorance: For this, just grow a pair and eat a piece of humble pie.  No one is perfect.  You know that you are doing things wrong.  You know what the end result will be; injury, plateau, and anger.  So be an adult and ask for advice from someone who knows a little more than you about the subject. After asking for help LISTEN with an OPEN MIND to what they are saying and then DO IT. DO NOT BLOW THEM OFF WHEN YOU GO BACK TO YOUR OWN TRAINING WORLD! Lift how they lift do what they told you and for goodness sake TAKE WEIGHT OFF. Strength and fitness is not a who has the bigger...... game.  It is your personal journey and adventure to your own potentials.  So stop worrying how cool you look, how much weight you have, or how strong you look to the ladies and lift correctly.