Friday, 07.03.09: Tabata 20:10x8

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3+ Hours After CrossFIt Main Site WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10x8

 Rodger from Northwest CrossFit, Rx'd Murph.. 42 and freakin rocking!

A call to all who care about fitness... The San Francisco weekly has decided to post this CRAP!

Let them know how you feel!

 

 

Post Distances and Speeds To comments:

Run and Endurance Certifcations

Okinawa, Japan, July 4th-5th 2009

Leavenworth, Ks July 18th-19th 2009

Bellevue, Wa July 18th-19th 2009

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20 Comments:

1. Maybe it is not CRAP - as an advocate of Crossfit and it's benifits surley even the most hardend trainer understands the perils of not scaling workouts and just throwing people into a new reigeme. I scale Crossfit workouts for newbies for at least two weeks and allow them to build up to it. There is to many trainers out there that don't have the required knowedge and base their training principles on how they have been trained previously. Cross fit is fantastic and works wonders for all body types, but one must scale workouts or risk injurying people.
Comment by Simon O'Regan — July 1, 2009 at 8:30pm
2. Simon-- It is total CRAP--Kelly Starrett has an incredible background and reputation in the PT and CrossFit worlds he understands more than most and he and the SFCF staff absolutely scales wods when people begin and for as long as needed. When I attended a clinic of his he spent time with everyone who was seeking to talk individually with him and we were there upwards of 2 hours after the clinic had concluded. The level of knowledge, quality of instruction, and standards that Starrett embodies are second to none. Kelly Starrett is an outstanding coach who looks at the entire picture of a situation not just one aspect and has an open mind on the situation. He takes a personal interest and impacts an individual's life in a positive way which is a rare quality that many have given up these days. I've contacted him and received a reply within the same day. He absolutely cares and takes an interest in everyone he comes in contact with.

Comment by Kaitlin — July 1, 2009 at 9:32pm
3. Did the 20/10 as "striders" morning. Got the Volkslaufe 20k tomorrow so used it to stretch me out. Great interval set for any sport.
Comment by Brad Williams — July 2, 2009 at 3:35am
4. simon, Starrett is exactly what kaitlin said. And it is complete crap, and might be followed by a lawsuit.
Comment by bmack — July 2, 2009 at 3:49am
5. I've known Kelly before his crossfit years. The guy dedicates his life to being the best he can in whatever he chooses to do: kayaking, physical therapy, husband and father of two. Being one of the top and best regarded coaches in our community is no different!
Comment by marco — July 2, 2009 at 4:43am
6. people need to be eased into crossfit. it is an amazing workout and the benefits incredible but you need to BE ABLE to continue to crossfit. it becomes impossible to do so if you live a non-active or even a slightly active lifestyle. it is very intense. very. and if one starts to take on the WOD it becomes even more so. this should be a long term commitment to health and contentment. not a 0-60 attitude. once your fit..crossfit fit. go for it. until then stay the course and slowly rise to the awesome potential of these workouts.
Comment by george in montreal canada — July 2, 2009 at 5:02am
7. I think it is a real struggle for Crossfit facility owners. I see this at at GFCM. Gregg and the coaches stress again, again and again that people need to scale the workouts, start slow, etc. They also require people to go through a foundations program before starting classes. And then people are constantly trying to lift more weight than they can do properly, etc. The coaches will make them stop and strip weight during a workout when they see it. But you can't see everything all the time. People need to take responsibility and know their limits. Would you blame the regular globo gym if you went in and tried to run 5 min miles on the treadmill and went flying off the back?
Comment by Michele — July 2, 2009 at 5:35am
8. It is when personal responsibility is no longer a factor that we loose our freedom as individuals. Starrett has never put someone in harms way, and interestingly enough, the same day this was posted he educated 75 inner city youths on how to squat, tumble, and do handstands.
Comment by bmack — July 2, 2009 at 5:50am
9. It's just another example of people not taking responsibility for themselves. It's the Nanny Nation we have become. It's bullshit.
Comment by CJ — July 2, 2009 at 6:00am
10. look people need some kind of guidance and they come to the crossfit gyms like any other place for that guidance. it's all well and good to say people need to take 'personal responsibility'. but then what are these gyms for other than making money? people unfortunatley need, want, crave to be guided. some more than others. they walk in thinking this is gonna do it and it will but they must be educated. there are ALL walks of life out there. its a long slog but slowly With Progression!!! they will get there. not everyone is into pondering their workouts.
Comment by george in montreal canada — July 2, 2009 at 7:02am
11. bmack, I sure hope that Starrett sues. The author of the article doesn't have any proof that CF leads to more rhabdo cases than other programs. Without data to back it up, it borders on slander. I've been at numerous globo gyms and in my experience they take no extra precautions to keep a client safe/protected so I don't think it's appropriate to single out CFSF.
Comment by John M — July 2, 2009 at 7:17am
12. And to add on to that, I don't think Starrett is being careless...I don't think that article gives us the full story. BS.
Comment by John M — July 2, 2009 at 7:18am
13. #10, not sure why "personal responsibility" needs to be put in quotation marks -- as if it were something absurd? Does anyone here belong to a CF or other gym where they are not receiving any guidance? If so, get a clue and take care of yourself by splitting immediately. Or better yet, how about just asking for it? A woman who knows she has 7 pins in her wrist from a previous injury should know better than to push herself beyond what that injury will allow. Is it that strenuous to use your brain in these situations? Stupid.
Comment by CJ — July 2, 2009 at 7:30am
14. George-- There is alot of guidance in CrossFit gyms, the main goal of SFCF and most if not all CrossFit gyms is not simply making money it more about changing people's lives for the better. The opportunity for personal training in addition to the instruction in group classes is available but requires the person to actively take the necessary steps in getting that scheduled.
Comment by Kaitlin — July 2, 2009 at 7:41am
15. C2: 106,100,99,97,95,97,97,98
Comment by Nicholas Burgett — July 2, 2009 at 11:57am
16. KStar is without a doubt a great trainer. This person's "Mary" story doesn't really add up. There was no way she could have done HSPUs and probably not pullups and it mentioned squats not pistols, so I'm guessing she either did in fact scale, or the article author got it wrong, or someone's just lying. The article's obviously very biased here and way slander-ish. That said, there was still some kind of communication breakdown here. Rhabdo is some seriously fucked up shit. She probably had never heard of it before, few of us had on our first time crossfitting, and though she signed a waiver saying something to the effect that "by working out here you're taking your life into your own hands", it needs to be made very clear to someone on their first day the dangers that can happen, more than just "yeah we're fucking intense here, you dont like it you can go home". Crossfit is fucking hard and is something your body has to adapt to, it's easy for us to judge since we're adapted. But the fact that she did (if she did) get rhabdo, something went wrong. Not saying it's SF's fault. Like it's been said here already, it's difficult to watch everybody all the time, they're adults and need to take self responsibility as well (after it's explained what they're responsible for doing), but it still needs to be a lesson to those of us who train newbies, it can happen and we need to keep a close eye on it.
Comment by J Turnage — July 2, 2009 at 2:50pm
17. Unfortunately most everyone posting on this blog has never met Kelly. If you have, then you would know that the statements published in the article were taken waaayyyy out of context. She interviewed Kelly for one hour and then decided to take bits and pieces of that to turn it into an article of her own agenda. Unfortunately, that's called journalism today. However, all clouds have a silver lining and CFSF and Kelly will turn this around into something awesome. This is just another chance to "flush" all the bullshit out there out in the open.
Comment by Brendon Mahoney — July 2, 2009 at 3:27pm
18. Obviously it is crap... It comes out of San Francisco, like Pelosi
Comment by Cory D — July 3, 2009 at 8:17am
19. "But Starrett, who is a licensed physical therapist, said in a recent interview that "the responsibility lies absolutely with the athletes." Starrett's gym is now in its fourth year of operation. He says he's seen four cases of rhabdo during that time, but, he added, "I guarantee that we will have more cases of rhabdo in the future." "

Forget the he said, she said part of the article, this quote doesn't sound any alarm bells?

The single most important responsibility of any strength coach, personal trainer, or Crossfit trainer is to prevent injuries in their clients. Four cases of Rhabdo in four years is an epic fail, regardless of how Starrett is beatified by the Crossfit community. You want to talk about personal responsibility, let's start by talking about Starrett's responsibility to his clients to prevent injury.
Comment by Ian J — July 3, 2009 at 10:17am
20. Ian--Starrett's comment that more cases of rhabdo will happen in the future (which was probably was taken out of context) is based on the fact it is and always will be a possibility, it is something people need to be aware of, and he is being realistic about the situation. Not that he wants to see it happen, but it may still happen even with precautions taken to prevent it. He said in the future which could be in the next 5 or 10 years not necessarily in the next few days, months or whatever. If he denied the possibility of it occurring he would be criticized for not acknowledging possible risks and situations that could develop for a new client. No this does not sound any alarm bells because 1) he is being realistic about the situation-- it is a possibility, not everyone knows how to listen to their body and know when they are doing too much at too high an intensity or too fast, not everyone (such as one of the examples in the article) lets the trainers know of former injuries or current conditions that may impact their ability to do certain things. Another variable is the client's current fitness level and what they have been doing leading up to that point. These are not things the trainers would know unless the client tells them of the situation including all the details. 2) The client is the only one who knows how they are being effected by what they are doing and knows their background/history. They are given things to do based on their answers to what has been asked and discussed. Starrett and his staff do take the necessary precautions to prevent injuries to their clients. Starrett does take personal responsibility with his clients and has done more than than most to improve a client's current situation. He takes a personal interest in those he comes in contact with and positively impacts all he works with. My respect of Kelly Starrett is based on personal experience at a clinic with him and the contact I have had with him following.
Comment by Kaitlin — July 3, 2009 at 1:57pm

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