More Crossfit than Crossfit

Two weeks ago, I ticked off a small slice of the Crossfit world when I posted this workout video on Facebook and asked for their feedback.

Amidst the constructive criticism and numerous questions, there were a few Crossfitters who took the time to offer the following opinions:

  • worst workout I have ever seen
  • that workout is retarded
  • stupid
  • fu*king stupid
  • useless, and
  • not as good as a wide variety of different Crossfit workouts (most noticeably the Murph)

Strangely enough, when asked, none of these commenters could offer a cogent argument as to why the workout was stupid and/or retarded.

No big surprise…amongst every group there are always a few jackasses.

But…the jackasses got me thinking.

They got me thinking about how Crossfit & Crossfitters have changed during the time that I have watched Crossfit explode in popularity.

When it began, Crossfitters thrived as an “us against the world” group of amateur athletes devoted to a pursuit of physical fitness that is, by design, broad, general, and inclusive.

Crossfit’s specialty was in not specializing.

Crossfitters believed that in combat, survival, many sports, and most importantly, real life ….this kind of approach to fitness is rewarded while, on average, the specialist – bodybuilding, powerlifting, runners, etc…are punished.

So, why is it that when I talk to Crossfitters, I am noticing an increasingly close-minded approach to fitness….an attitude that Crossfit and more specifically, the WODs… are the end-all and be-all of physical fitness?

Why is it that, instead of creating the world’s most complete athletes, the focus is shifting towards creating the world’s best Crossfitters?


And that’s where it would have ended….with me mulling over the evolution (de-evolution???) of Crossfit while sitting on my local Starbucks patio, drinking a mug of green tea, enjoying the summer sun and watching the girls walk by.


Except that I mentioned it to my buddy Amir – aka the guy who designed the 3 Minutes of HIRT workout circuit.


Perhaps not the brightest idea I have ever had.


Because Amir took the criticisms a little personal….and proceeded to:

  1. engage in a few days of online arguing with the Crossfit jackasses, and
  2. take out his frustrations on his personal training clients.

But, luckily for us, after a few days of brutalizing his clients, Amir decided to:

  1. Test himself with a bunch of the hardest Crossfit WODs, and
  2. Create a bunch of new (and more Crossfit-esque) workouts for your enjoyment.

Here is the first workout.

Note: I had to split the workout into 2 videos because youtube complained that the file was too big.

Amir’s time for the workout was 15 min and 59 seconds

The circuit consists of:

1 round of:

  • 2 x 24KG Kettlebell Snatch x 25 reps
  • Pistol Squats w/ lateral bench jumps x 30 reps
  • Switch Grip Pull Ups x 35 reps
  • Dynamic Fly Push Ups x 40 reps
  • 2 x 24 KG Kettlebell Snatch x 25 reps
  • Bodyweight Dips x 50 reps

And as you may have noticed, Amir’s workout partners were not always able to perform the exact same movements as Amir.

They modified the intensity of the exercises to suit their current level of fitness.

  • Pistol Squats became a 1-Leg Squat with the off leg positioned behind the body
  • Pull Ups became Supine Body Weight Rows off of a Smith Machine
  • And the freaky Dynamic Fly Push Ups became elevated yoga block Push Ups


So, give the workout a try and let me (and Amir) know what you think.

p.s. I left all the grunts & growns in the video for your enjoyment