a good idea on paper and then some1 made shit of it !!!

my description of crossfit !!!

i think the underlying principles are great compound movements very litle if any work conducted sitting down variety in the rep ranges yes great variety in exercise selection yes bucket loads of squats yes deadlifts yes running ??? sleds kettlebells yes great but but but BUT

MASSIVE FLAWS IN MY MIND !!!

CROSSFIT ACCORDING TO MURPH

1 any snatches or cleans over 5 reps you use dumbells or kettlebells or SANDBAGS or from the blocks
2 beginners dont do more than reps of 3 in the snatch clean or jerk with the bar and no more than 5 reps in squat or deadlift with the bar
3 ANYONE OTHER THAN BEGINNERS no more than 10 reps in the deadlift if you wish to do so you may use the trapbar only under strict supervision of some1 that is not a complete idiot !!
4 box jumps when done the person must step off the box if you jump you will be pushed over and kicked repeatedly on the ground
5 you must do a rowing movement every day and not on a concept two it must be of the dumbell, barbell, kettlebell, horizontal, tbar or cable variety
6 you must add some pull throughs, glute hams, reverse hypers to your programme
7 KETTLEBELL SWINGS = GOOD IDEA
KETTLEBELLS SWINGS WITH A BEGINNER THAT CANT GET IN THE RIGHT POSITION= NOT A GOOD IDEA
8 you will add some more single leg work to your programme and not those unbelievable quad dominant pistol thingy ma jigs .... lunges, bulgarians, lunges, 1 legged rdls, lunges and maybe some lunges if you want ????
9 you will get in condition to run not the other way around !!!!!
10 adhere to the previous point as it really should have been higher up on the list !!!!


YOU MUST NEVER EVER DO THE CLASSIC LIFTS OR DEADLIFT OR PROPER SQUAT AFTER DOING CONDITIONING !!!!

YOU WILL GET STRONG AND THEN YOU WILL CONDITION

YOU WILL NOT USE THE BARBELL FOR CONDITIONING UNLESS IT IS FRONT SQUAT OR FRONT SQUAT TO PRESS