CrossFit is all about constantly varied “functional” movement performed at high intensity.

Their definition of fitness is: “increased work capacity across broad time and modal domains” (CrossFit.com). To translate that into how people normally talk, that means the ability to do a butt-ton of work for various amounts of time in various amounts of ways. Whoever can do the most work wins at being the fittest.


Here’s a weight.
Here’s a rope.
Here’s a box.
Lift.
Climb.
Jump.

Who can do it the most in 15 minutes?

That sort of thing.

All pretty cool stuff, right?

Hard work is awesome. Our bodies are awesome. Winning is awesome. Triple victory.

This whole CrossFit thing was started by Greg Glassman, “over several decades ago” (CrossFit.com). I’m assuming that means more than 3 but less than 12.

Like any impressive movement, it started from humble beginnings and a strong propensity for hard work. As CrossFit expanded, it became increasingly important to standardize the practice. And so, CrossFit precisely defines their rules of movement:

  • Hips have to sink below parallel on an air squat.
  • Full extension must be achieved atop the box on a box jump
  • Hands off the ground on a (hand-release) pushup.

No big. All part of the logistics of maintaining an even playing field.

BUT, as sure as the grass is green, the winter is cold, and the ocean is wet: Movement + measurement = competition. And from these measurements naturally evolved a sport.

CrossFit-Games-2007-flier-791x1024(A tip of the hat to Crossfit Rise Above for posting.)

The Sport of Fitness was born.

CrossFit set out to increase work capacity over a broad time and movement spectrum and then evolved into a sport – The CrossFit Games. Whoever can produce the most work under the given circumstances is crowned the champion.

Faster. Longer. Harder. CrossFitter.

And so CrossFit is challenging as hell. The tough-as-balls nature of the sport attracts ultra competitive A-types and everyone is working their asses off.

So far, SO awesome (and we haven’t even gotten to the GOOD part yet.) Because the most magical part of CrossFit is that it’s become a community. An awesome community. A movement.

From the fitness program that is CrossFit, a enthusiastic crew of CrossFitters have emerged. Go to any CrossFit box and you’re sure to come across a friendly and welcoming band of dedicated fitness freaks. These folks are getting REALLY amped about exercise (how awesome is THAT???) and they’re happy to share their passion. Makes sense, when you think about it…

Anytime you bring a crew of people together to work ridiculously hard, good things happen. It’s why teammates on championship dynasties are so tight-knit, successful businesses create lasting friendships, and wing-men are fiercely loyal. Because doing tough shit brings people together.

SO…

CrossFit brings people together.

This is great. This is SO great.

CrossFit has taken the lifts we trainer geeks adore – the clean, the snatch, the squat, the chin up – and they’ve made a sport out of ‘em. This sport is attracting massive, national attention and it’s getting folks ridiculously amped about exercise. I can’t even tell you how excited that makes me. The world needs MORE of this.

Anyone who isn’t a hater will agree – CrossFit has done a lot of really awesome shit. Really, really, really awesome shit.

Go CrossFit.

But unfortunately the story gets a little more complicated. All that glitters is not gold. At least not pure gold. Because when you set up an environment that encourages people to push their body to the extreme, you have a responsibility to protect them. I’m going to say that again because it is vitally important:

When you set up an environment that encourages people to push their body to the extreme, you have a responsibility to protect them.

We’ve seen Spider man:

“With great power production comes great responsibility” (or something like that.)

We’ve also probably seen the YouTube clips…mismanaged execution of CrossFit is terrifying:

 

Terrrrrrifying.

But there are bad coaches in any realm and some athletes have no business doing CrossFit.

It’s common sense. CrossFit isn’t for everyone. Some athletes need specificity. If you want to get awesome at, say, lifting ridiculously heavy things (a worthy goal, in my book) CrossFit isn’t your ideal training program. Plus, there’s the fact that challenging a variety of strength qualities at the same time in an ultra competitive environment, while awesome for some, is downright dangerous for others. Kind of basic logic that nobody in their right mind could possibly disagree with.

Ideal programming for my Grandmother is going to be different than ideal programming for, say, an Olympic athlete.

HOLD THE PHONE!

…we don’t change programs…The needs of Olympic athletes and our grandparents differ by degree, not kind.

– CrossFit.com

Dammit CrossFit.

I‘m not going to romanticize the art of exercise selection or the importance of program design, but…actually that’s EXACTLY what I’m going to do. ‘Cause that shit’s important.

My Grandmother, bless her heart, has different needs than Michael Phelps. Phelps needed to win gold. My Grandma needs to watch the Golden Girls. And I wouldn’t recommend CrossFit to either.

In order to teach someone how to utilize their body towards its maximum potential, it’s not merely a question of load and intensity. To claim otherwise is a gross misunderstanding of, you know, everything.

But that’s not really my biggest concern with CrossFit. Because my Grandma doesn’t even know what CrossFit is. And I’m confident that common sense will prevail – different populations have different needs and that means CrossFit isn’t for everyone. Plus, an intelligent CrossFit coach can make all the difference in allowing for a huge spectrum of clients to find success with CrossFit.

So what’s my biggest concern?

My biggest concern with CrossFit is that there is a growing community of enthusiastic fitness freaks who want to get REALLY good at CrossFit. And if you want to get really good at CrossFit, just doing CrossFit is a BAD IDEA.

Huh?

CrossFit is designed to challenge every possible type of training – “the unknown and the unknowable,” as they say. That’s A LOT of shit. So much shit that we can’t even think up all that shit.

So if you want to be awesome at CrossFit, you want to be awesome at EVERYTHING (nothing if not ambitious.) You want to be well conditioned and resilient. You want to be strong. You want to be technically efficient. You want to be powerful. You want to kick in doors and ride unicorns at the same time. And if you want to be awesome at everything, the worst thing you could do is try to train everything…every workout…everyday…with no progression.

An analogy (if you will):

Let’s say you want get a law degree, a medical degree, a business degree, and a black belt – sort of the life equivalent of CrossFit. Would you study law for 10 minutes, study medicine for 10 minutes, study business for 10 minutes, and then do 10 karate chops? NO. It’s just not the most efficient way to learn.

What if instead you went to Law School for a while, then went to Med School for a while, then went the Business School for a while, then went to The Dojo for a while? I’m not saying you need to get your full degree or there can’t be some overlap, but you’d at least spend LARGE chunks of time studying and improving each aspect. Then you might circle back around and spent a little less time studying each aspect. Eventually, when you’ve mastered each aspect, you could practice them all in tandem.

I was taught never to criticize an idea unless you can offer a better alternative. So I wrote a training guide that accomplishes exactly this.

It’s 5 months of training broken into 5 different meso phases. It’s founded upon high level adaptive strategy. If you want to be awesome at everything, you train a few things A LOT of the time, and then move on to other things. Through smart programing and intelligent progression, you maintain previous qualities while shifting focus towards improving new qualities. It’s the principles that govern periodization which are the same principles that govern the development of human physiology.

Strength qualities and energy systems need TIME and FOCUS in order to improve.

In other words, CrossFit is not the best way to become a CrossFit Champion.

Here is a better answer…

 

btx-ebook-collage-n

===> BTX: BANDANA TRAINING EXTREME <===

*This article was originally written for Arnold Schwarzenegger. Published on schwarzenegger.com on July 23rd, 2013.

*CrossFit is a registered trademark of CrossFit Inc. They lose their shit whenever you mention their name.

LOVE CrossFit?
Hate CrossFit?

Let’s have an intelligent and level-headed conversation…PLEASE NO YELLING but I definitely want to hear what you have to say.

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  • Harkonnen

    I guarantee you’ll be hearing from the CrossFit legal team very soon. Good luck with that.

    • Sky Gal

      I agree. I get the marketing perspective, but it’s like walking on very thin ice when it comes to their policy.

  • will

    Crossfit can be cool, Glassman is an asshole, what else is new?

    • BandanaTraining

      Yea, CrossFit doesn’t like me very much right now.

  • Matt Colless

    I love reading your articles mate and agree 100% with everything you’ve said. Keep up the humour – love it!

    • BandanaTraining

      Well CrossFit doesn’t. Rut roh.

  • Jenny

    Dude, yes. DUDE! (sorry) YES!!

    • BandanaTraining

      Don’t be sorry. I like the enthusiasm.

  • Steve Jenkins

    CrossFit drafting C&D nasty-gram in 3… 2… 1…

    • BandanaTraining

      Nah. I hope we can resolve this issue like grown men.

      ….with dance fighting.

      • Steve Jenkins

        NOW we’re talking. Liberal use of “jazz hands” will win the day, my friend.

  • mego

    I agree and disagree. As a crossfit trainer myself I have seen a variety of athletes come in to check out crossfit. As with most exercises there are ways to scale according to the skill level of the person. As a, what I hope to be “good” trainer, I am not going to expect the same out put from the 60 yr old lady, who sits and knits all day, as I would a college football player. I would hope any trainer would see the needs that need to be met there. Maybe the lady just wants to be able to play with her grandchildren . There are ways to incorporate crossfit into everyones life it’s up to the trainers to make that happen. Obviously, I am pro crossfit, but I also agree that it isn’t everyones cup of tea.

  • Stronger

    Cross that needs to set parameters double bodyweight squat to want a half times bodyweight deadlifts before even a venturing into any other lips get strong first and killed it

  • Johno Bubb

    You can’t expect to be a world class power lifter while training for a marathon. This is common sense. For whatever reason this train of thought doesn’t seem to apply to CrossFit. Specificity is key to improving in ALL training areas. Get strong, get fit THEN CrossFit. Congrats Rob

    • BandanaTraining

      Well said Bubb. And thank you.

  • Big Johnson

    I worked at a university for a while as an intern in which the volleyball coach had quit using the strength and conditioning coaches for conditioning and started using Crossfit for their conditioning. Well needless to say the went from having no acl injuries the year before to having 5. IN ONE SEASON! I don’t care what anyone says all Crossfit gets you better at is Crossfit.

    • BandanaTraining

      Yikes. That’s no bueno.

  • Drew

    Bandana Training-vs-the fittest man on earth…DUN-DUN-DUNNN

    • BandanaTraining

      I like where your head is at.

  • CrossFitsucks

    I tried CrossFit. Didn’t really like it. Seemed they tried to push the same workout on me as someone who had been there for awhile. Clearly, I wasn’t as strong and didn’t have the correct form mastered yet leaving me to feel I didn’t belong

    • BandanaTraining

      Sorry to hear that you had such a bad experience & I hope you find something that works for ya.

  • Nickovski Jordanski

    Any company, or organisation that feels the need to take legal action because someone else has written an article they didn’t agree with needs to take a step back and look at there own morals….every one is entitled to their opinion and should be entitled to express their opinion if they like…the article suggests crossfit has a sound theory but there practices need a little work..its called constructive criticism if crossfit.com want to be angry at that then they clearly need help. Rob keep up the good work, your advice and articles are transforming how i live my life 🙂

    • BandanaTraining

      That’s so wonderful to hear. Let’s keep transforming together, shall we? =)

  • Dan Price

    Already posted on Arnold’s site, but just wanted to repeat what I said:

    Great article, loved it!

    My 2 main problems with Crossfit are that it can encourage bad form when people are trying to beat a set time – they get sloppy, don’t keep form and get hurt. But it’s like “hey, I beat my time by 1 second so it’s cool! Even though I can hardly walk now…”

    Also, it’s lost it’s way and now seems to be more about making money then encouraging fitness.

    Plus to me if you create something like Crossfit you should lead by example – yet look at Greg Glassman and how many of those workouts could he do?

    Yet look at Arnold with everything he’s archived and how he still looks today and I know who I would rather turn to for help, advice and inspiration.

    • Strong=Strong

      My argument is that you cant take some athletes that sacrifice form and put that to everyone. A buddy of mine goes to a Box, and I was talking to him about form one day. He told me that at his Box that you have to go through at least 2 months of training and show that you know proper form at at least ten reps to move into the actual classes, also the get no repped for bad form. On your other point look at it this way, do must football coaches look like they could still play the sport? I used to have the same issue with Glassman but the man is running a massive company and its not like CrossFit isn’t proven to work so why does he have to do it if he can lead it just fine otherwise.

      • BandanaTraining

        No, but you CAN make the argument that the education requirements for being a CrossFit coach borders on neglect. Imposing forces upon another human being’s body is a responsibility that strength coaches should all take very seriously.

        As for Glassman, I have no problem with what he LOOKS like. My concern with Glassman is that he is in a position of incredible power within the fitness industry and instead of leading with compassion and humility, he leads with aggression and contempt. He’s confusing influence with control. It’s just not how I would do it.

        • Mike Peiman

          Rob, I’ve been a CF trainer effectively for over 6 years – certified on paper for 4 years – and I agree completely with your article. I think you were generous in your kudos to CF and constructively accurate in your criticisms. I’m grateful to have found your site, I look forward to learning more about your programming, and I say thank you for calling it like you see it, and standing for your informed perspective.

          Especially, thank you for your comment above about leading with compassion and humility. The world as we know it needs more compassion and collaboration. CrossFit brands itself as “open-source fitness”, but I think is falling short on the spirit of that claim. I believe that with leadership comes responsibility, just as you said – ideally, with humility and compassion. Kudos to you.

          • BandanaTraining

            Yo Mike,

            I appreciate your kind words brotha. Yes, my entire exchange with CrossFit has been a powerful teaching tool for me…you know, watching them perfectly demonstrate how NOT to lead in this industry.

  • Bob

    Good article, and I agree with what you’re saying for the most part.

    However, it seems that you’re not too familiar with the way current games athletes and aspiring games athletes train. I have been a member of a crossfit gym for 4 years, and I can say with 100% certainty that games level athletes do not “train everything…every workout…everyday…with no progression.” Quick example: the gym I train at runs a competitor program which is 1 year long and deals with macrocycles…each cycle runs 3-6 weeks and focuses on a different thing during each cycle such as weakness training, raw strength training, gymnastics and metcon (deloading), olympic weightlifting, etc…I know programs like this are being run by multiple crossfit gyms across the country. I guess what I’m saying is that although you’re technically correct, you’re misinformed as to how people are currently training. They’re already doing what you’re suggesting.

    As for your twitter battle with Crossfit…what they’re angry with you for is your use of the term “xfittest” and marketing your program with the term Crossfit. That’s infringement plain and simple and you’re not going to win that battle. For the record I think Crossfit HQ can be as arrogant as I’ve seen anybody be, but they’re right on this issue.

    • BandanaTraining

      I agree with you Bob – CrossFit has set up a HUGE affiliate network. Some gyms are doing it very well and some gyms aren’t. But that’s a testimony to the intelligence of individual boxes. I’m adding to this pool of knowledge and setting myself up as a counterpoint to the WOD – no misinformation there.

      I disagree with you on the infringement issue. CrossFit is becoming a sport. On one hand they’re fighting for mainstream status and on the other hand they’re clinging for control. It’s like they want to own football.

      Nobody owns football. Except for Madden. He might.

    • BandanaTraining

      Bob,

      I disagree with you so much it makes my head hurt.

      I would NEVER claim that various boxes aren’t executing intelligent training programs with thoughtful periodization. They ARE because they agree with me (and science) – it produces better athletes. 3-6 week macro cycles that preferentially develop specific training parameters is called PHASE TRAINING. It isn’t called CrossFit. I’m not misinformed on how the top competitors are currently training and you seem to agree – it isn’t just with “CrossFit.”

      As for the infringement, it isn’t plain and simple. There is nothing about this that is plain and simple. Infringement is usually defined as “proof that there is likelihood-of-confusion about the origin of the defendant’s goods or services.” Do you think I’m CrossFit? Does ANYBODY think I’m CrossFit? I’ve been pretty straightforward about the fact that I’m NOT CrossFit nor do I have any affiliation with CrossFit. I wrote a training guide for CrossFit athletes with information that I pinned over for months. Information that I researched. Information that I interviewed other top-notch strength coaches about. It’s all my own work…my own words…my own workouts. Calling it “Xfittest” doesn’t constitute infringement anymore than the XFL infringed upon the NFL. Seems a little silly, dotcha think? Added to that CrossFit’s mind-boggilingly unprofessional approach and it’s pretty clear – they’re causing more harm than good.

      I love the fact that you love CrossFit and I love the fact that you’re surrounded by kick-ass coaches in a kick-ass box. That’s AWESOME. Truly. But when good folks like you come to the defense of HQ and then breeze over the fact that they have flaws that are serious, dangerous, & downright douchy you’re fighting the wrong battle.

  • Scott | MassNERDerer

    I think there biggest issue is also kind of what made them so successful. Overall lack of education for most of the crossfit community. Coaches allow the horrible lifts, as seen in 1,00s of videos, don’t understand programming, etc. Then the consumers have no education to do better, seek out better advice etc. Because no one has a clue, they all think it’s awesome. It’s sad and would be nice if educated people could take it over, modify it for different populations, but hey, I guess at least more people are exercising, even if the majority get injured?

  • Gregory Tyros Moran

    I like what you’ve said. It’s pretty much confirmed a good majority of what I believe about CrossFit and how it really isn’t as monitored as it purports itself to be.
    I am curious as to which spectrum you think CrossFit impacts the most. it’s always seemed like an endurance test for your intensity to me.

    • BandanaTraining

      Sure power endurance is their primary focus. Although they try to branch out to claim they challenge all aspects of fitness.

      • Gregory Tyros Moran

        I guess my question then becomes do you feel it does transfer and branch to other aspects or is it kind of over promising and under delivering?

        • Mike Peiman

          Gregory, my view is that there’s no substitute for maximum power as a stimulus. Whether it’s a 1RM lift, a typical CF WOD, or a marathon, the most power you can put into a given timeframe is the most potent stimulus you can put on your physical frame and energy systems. Quantifying and defining this is one of CrossFit’s greatest contributions to fitness.

          Wise training is to apply this knowledge within the limits of technique/biomechanics, individual limitations and needs, and ability to recover – this is the limitation I see in the way CrossFit’s business model works in the world. They strongly encourage a hierarchy of proper biomechanics, then consistency in proper biomechanics, then intensity – but the execution of this ethic is essentially unenforced due to the low testing standard (50 question multiple choice) for CFL1 certification, and the lack of oversight the affiliate model provides.

          CrossFit Affiliation is simply the purchase of the right to use the copyrighted name. If Rob had done that for Bandana Training, there would be no legal contention.

  • Ed

    I’m doing crossfit now for about about a month at age 60. I struggle with it but I’ve seen huge improvement and I lost 12 pounds. Amazing! Never thought I could do any of this stuff. Thank you, crossfit!

    • BandanaTraining

      Awesome. Thanks for sharing Ed and congrats on your success.

  • James

    are you not selling xfittest anymore

    • BandanaTraining

      Rebranding / repackaging / rewriting. Hoping to relaunch this Thursday. Sorry ’bout the delay.

  • Ariana

    I currently go to a box and love it.The box I go to works with you and will never make you do the prescribed weight or workout. We always tell people to scale back or do as much as you can. I have been to visit other boxes and will never go back. There are many boxes that make you do prescribed whether you can or not and do not tell you to listen to your body.

    I used to play sports all through high school and stayed in shape that way. Once I got into college, I was not playing sports so laziness and I met and became friends. I did play volleyball on a rec team for a while but was not the same. After college I joined a gym. It was good but lets be honest…to go to a gym and get a full workout you must be disciplined, and unfortunately, I was not. I hated the gym. So I decided to get a trainer. The trainer was great but we did the same workouts week in and week out so I was not getting results like a wanted and was wasting money. Since I cannot personally dedicate myself to a gym, I decided to try out Crossfit. And BOOM I became addicted. I am not one of the girls who pushes herself to the breaking point. I listen to my body and always adjust a WOD to how I feel, which is what our box always says to do.

    I do agree with many of your points, but as someone who Crossfits, I also see the benefits. Like a gym or any workout routine, as long as you listen to you body and take rest days when needed and do not push yourself to the breaking point you will get results and benefits.

    • BandanaTraining

      Ariana – Absolutely. There are numerous benefits to CrossFit. I’m so glad you’ve found something that you love and that works for you. That’s what is most important. All the best + keep up the good work + keep me posted on progress. =)

  • Gianpaolo

    I see CF as any other “class” in a commerical gym (spinning, aero-whatevers, etc). A workout with an unchangeable “script”. Managing as much people with the least PT time as possible.

    • BandanaTraining

      @disqus_OFhNTLv8cE:disqus – a good point. Group fitness can be a tough nut to crack – the game becomes helping MORE people without compromising the individual experience. Thoughtfulness, planning, and consideration all required.

  • #questioneverything

    So are you going to do the open, win at regionals and the games to show them they are wrong?

    • BandanaTraining

      Seems like the right thing to do, dunnit?

  • DanielAipa

    Ha! I definitely want to ride on the backs of unicorns. I too have my opinions on crossfit. Actually man of my friends are all into crossfit and have tried to get me to join the cult but it’s not for me. I usually tell people if you are looking for a great workout, need a team atmosphere to get you working, need a challenge, and make a lot of money (because it’s frickin expensive to train at crossfit gyms), and you just care about being in shape then go for it. On the other hand, I had a football player tell me he wanted to do crossfit to get in better shape for football, I just told him he’s an idiot and just wants to check out the hot crossfit chicks. He agreed. Nice write up bro. Aloha

    • BandanaTraining

      Thanks for the comment brotha. Athletes need specificity, no question about it. Keep kicking ass.

  • Jesus

    I didn’t create gyms for people to wear their skin tight rogue t-shirts and practice hang cleaning and handstand push-ups all day, just to create an average looking physique complete with quite a few injuries

    • BandanaTraining

      @Jesus has spoken.

  • pedro

    If I buy your book and follow your instructions can I still train at a CF facility or a regular gym would be better?

    • BandanaTraining

      Much thought was given to this. You can train at a box with only minor modifications to the program.

  • Alex

    You compare mental learning of 3 separate subjects to the learning of separate physical skills which I’m practice are all on a ladder and all back each other up and are learnt in order progressively, gaining skill and complexity as you progress. It is not a valid comparisson. Learning the various CrossFit skills develops the metabolic pathways FASTER than learning a single modality and moving to the next. This plus the fact the constantly varied factor provides a huge increase to adaptive response as the body slows its adaptation if it trains in a single modality from one session to the next and to the next and so on.

    • BandanaTraining

      @disqus_oY7E5OAvQd:disqus – thanks for sharing. I disagree with every single thing that you said, but I honestly appreciate that you posted your opinion. All the best brotha.

  • Will Speight

    I have been training at CF Coronado a little over 3 months now and have seen some amazing results. I have amazing coaches who in my opinion all care about safety, form and what not. I’m training for a triathlon and I know for a fact this is helping me get there. The strength training program that we had not to long ago put me at a whole new level of fitness. I think if someone wants to train xfit to be in xfit games or whatever…they should. You can’t go wrong with intense interval training, strength and conditioning. Cause that’s what it’s all about right?

    I don’t know if this along the lines of the blog but I wanted to share my opinion. I like your stuff bandana, and your true love for fitness. Great motivation.

    • BandanaTraining

      @willspeight:disqus – thanks for sharing. I appreciate your insight and the bottom line is simple – if it’s working for you, then you’re doing it right. Best of luck. Keep kicking ass.

  • Dave

    I want to know if the guys who really excel at the crossfit games train under the crossfit model all year round or, in fact, train via a periodised strength training model with mesophases built in which encompass long distance fitness training, high intensity training and then build in more “sports specific” training for the completion phase as they get closer.

    Have any of them documented this for publication?

    • BandanaTraining

      I promise you the best in the world aren’t leaving their program design up to CrossFit HQ. In fact, most boxes have a “competition” program that is much more akin to phase training.

  • Joshua

    I am at work right now. Rather then be a productive member of my team I have been reading your blog for the last 2 hours. Thanks a lot guy! Seriously awesome stuff though.

    • BandanaTraining

      haha – excellent. I’m happy to contribute to your general negligence. =)

  • deecee

    Great article. I’m basically your grandma, I’m overweight and out of shape. I believed the hype, that Crossfit is for EVERYONE! And went. After 2 classes, both supposedly beginner, where amazingly fit people performed Olympic feats while I had no idea what was even happening, I began to realize that I was in real real danger of injury. Common sense prevailed, I wrote them a giant complaint letter about the way their trainers handled someone who wasn’t already fit, and was refunded my money. Crossfit may be great for athletes but its is absolute bullshit to claim that it is in ANY WAY safe for an absolute beginner.

    • BandanaTraining

      I’m sorry about your experience Deecee. Hope you’ve found something that is working for you. If not, hit me up on social and let’s brainstorm. =)

  • Sean Morrissey

    Would crossfit work to help get myself into better shape, a healthier
    lifestyle and overall increase my lets move mountains bad-assery? of
    course. well would BOSSfit and bandana training help get myself into
    better shape, a healthier lifestyle and overall increase my lets move
    mountains bad-assery? well yea, of course. so now my choice is more of
    who I want to support. and so sorry to crossfit, but Rob gives sound
    advice and is knowledgeable, uber supportive, and gives out bro-hugz.
    yep easy choice. I recently purchased my Bossfit and will be kicking it
    off on Sunday. Afterwards I intend to post before and after pictures
    when it is all said and done! keep killin it Rob.

    Much love

    • BandanaTraining

      Can’t wait to hear about your progress Sean. Let me know if you have questions or I can be of any help.

  • Kurt Anthony Lightfoot

    Agreed. You are a great source of knowledge Rob. Never done Crossfit although I do incorporate cross fit style exercises in my routine -bodyweight/ kettlebells/ clubbells/ ropes/ tyres. There has been a surge in physio visitations since cross fit got a large following in our little town. Bad form is rife and sends shivers down my spine when I see people doing ‘Awesome PB’s!’ with crap form (more often than not)
    Signed up for your Bossfit package and looking forward to trying it out in the NY. Question: I do Boxfit 3 times a week (It is imperative for my well being and great release/ mental workout) can I continue doing these in tandem with your programme?

    • BandanaTraining

      Well, you can do whatever you want, but that IS going to be a lot of volume. BossFit is more about initially delving into specific training adaptations and working towards a more comprehensive program. That said, I would never want to take anything away that is working for you. You’re going to have to make a judgement call. Try it all and make adjustments from there. Cool?

  • Great stuff, dude. I’m in the “CrossFit is great” (for some) camp..too many unqualified trainers and coaches teaching garbage movements. Olympic lifts are all the rage and it seems every trainer out there feels the need to teach their clients how to perform them. Even when they have no fucking idea how.

    • BandanaTraining

      Yep.

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