Haters want to hate....

First let me say that I don't know anything about this guy.  He could have a Phd in Physiology, doesn't matter.  The only reason why I am not going to spend anytime tearing him apart is I believe that my time would be better utilized informing on WHAT IS CROSSFIT?? 

Now let me say that the objective to CrossFit is not to beat you to a pulp!

The objective is to promote versatility and variation in your programming.  Yes, certain training sessions will leave you feeling rather depleted.  On the days when that happens, that was the point!  If you are training at a facility that is being programed by an experienced, educated individual, you should notice that certain days you leave the gym (I absolutely refuse to call it a box) feeling as though you did not do enough.  On those days, that was the point! Balance in programming is of the utmost importance!

The people who have been following me for a while know that I have been doing CrossFit since 2003 and CrossFit Endurance since it's inception in 2007.  In this short time CrossFit has grown a great deal.  It has evolved, almost into a legitimate sport.  I say "almost" because it does not have a sanctioning body and while it does offer top competitors an opportunity to win money, there is little regulation of any kind.  CrossFit HQ would do more to create legitimacy by testing competitors for performance enhancing drugs than offering a substantial prize purse for winning "The Games." 

 I digress.  What is Crossfit?  What was it's initial intent behind it?

In the early days, CF was conceptually a way to improve the strength and stamina of already athletic individuals, mainly gymnasts.  I discovered it while at a special operations medical course.  The ideology behind it made perfect sense to me.  At the time I was serving as a U.S. Army Ranger.  In this line of work, you never know exactly what you are going to encounter, similar to my previous profession as a Fire Fighter.  This concept of "Constantly Varied, Functional Movements, performed at high- intensity" spoke to my hobby as an MMA fighter as well.  For me it was a a way to prepare for reality, a reality that was "constantly varied" and quite often "performed at a high-intensity."  However, after coaching thousands of athletes over the years I have come to know that CrossFit has a much wider appeal.  Why?  Why would a stay at home mother of 3 have any desire to follow a fitness program designed for gymnasts and elite special operations warriors?  Furthermore, why is it as effective for her as it is for me??

It's all about the programming!!   and because soccer moms are Bad ASS!

It works when programed responsibly.  Mr. Comb-over, like many critics, will see exactly what they want to see and nothing else.  Sure, I could hop on youtube and enter "cage fight" watch a couple of videos of amature athletes slapping each other like old women on black Friday.   From there I assume that all cage fighters are uneducated Neanderthals that are,  "a bunch of dudes who like to get their noses broken while rolling around hugging one another and contracting ringworm."   (Credit http://swinglinecrossfit.com/)   But we all know that more goes into it than that!  For those who are truly dedicated, there is a level of near obsession. In both disciplines there are individuals who spend countless hours dissecting current standards and redefining the most effective way to train.  CrossFit, like MMA has grown very very quickly.  This rapid growth has led to complacency.  Training protocols should vary based on the athlete.  The responsibility of the coach is to find out what protocol each athlete should follow and have them plan their own training accordingly.  A well rounded CF program for an intermediate level athlete should include;

• One longer steady aerobic based training event every 6-9 days. (10k run, 45min bike ride) 
• Power focused lift every 5-9 days. (Build to a 1 rep max dead lift) 
• Skill focus training events done multiple times each week at low intensity (Olympic lifts-light, double unders, ring work, ext.) 
• Body weight based "MetCons" performed 1-2 times a week at a high intensity/short duration (2-5minutes).  1-2 times a week done at moderate intensity/longer duration (15-35 minutes)      (Push ups, pull ups, sit ups, air squats, ext)

This protocol would not necessarily be appropriate for the "Elite" athlete or someone who's primary focus is endurance sports.  It would also not be appropriate for someone who is new to Crossfit.  If you are paying to attend a CrossFit gym, one of the perks is having a professional coach at your disposal, use them!!  You should be able to go to your coach, provide them with your goals, and your current fitness level (if they don't already know what it is) and ask them what training sessions are appropriate and how to modify them if needed.  If they can not provide you with that information, it may be time to start looking for a new place to train.  

If CrossFit is ever going to be respected on a the level with other professional sports it is the responsibility of the governing body to properly educate their trainers.  It is the trainers job to properly educate their athletes.  Sadly, too many "coaches" just don't take the time.  They get certified, open a gym and start programming workouts without a clue.  This causes problems for everyone!  I am fortunate to be a part of a gym that values responsible programming and furthermore educated coaches.  I know that they are not all on that level. 

Bottom line-

Is CrossFit dangerous? It sure is! If being programmed and coached by someone who doesn't know what the hell they are doing, you bet your sweet ass it is dangerous

Does CrossFit work?  It sure does!  If being programed and coached by someone who knows what the hell they are doing, you bet your sweet, hot, bounce a quarter off that lulu lemon wearing ass it works! 

Final thought:

This I know to be true....  CrossFit has done more to physically prepare your U.S. Military, local and federal law enforcement, fire and EMS service members to keep you safe while you sleep in your cozy little bed at night than any other fitness concept in history.    Hey thank you CrossFit, I love freedom!