Strength: Press, 3 X 5 (If you missed Monday, Back Squat, 3 X 5)
Weighted Chin Ups , 3 X 5
Conditioning: 5 Minute AMRAP of:
10 DB Thrusters
10 Ring Rows
Rest 3 Minutes
5 Minute AMRAP of:
15 Ball Slams
10 Box Jumps
I started to practice CrossFit at the end of 2004 when I found the main site while searching the web for workout ideas. I had been lifting in my basement (squatting, benching, pressing, and doing pull ups) and running 3 days a week. My first CrossFit workout was “Chelsea’; every minute on the minute for 20 minutes do 5 pull ups, 10 push ups and 15 squats. I lasted 10 minutes. From that day forward I did CrossFit 3 days on and one day off.
In Sept 2005 I flew to California for a 3 day cert at Brand X Crossfit taught by Greg Glassman, Nicole Caroll, and Mike Burgener. The emphasis on practical skills, technical proficiency, and intensity of effort was superior to that offered by any ACSM, NSCA, YMCA, or university course I had taken. The people who founded CrossFit impressed me as dedicated, informed, impassioned, and bent on reforming the present state of physical training. Although I doubted that many people would want to train this way, I was convinced that “continuously varied, random workouts performed at a high intensity” was the best way to train. I went to many more CrossFit certification workshops, and was one of the first to be certified as Level 2 (no longer offered). At the Level 2 cert., Glassman told us that in the next five years CrossFit would dominate the fitness world. I thought he was delusional. I was wrong.
I opened Gunx CrossFit in 2009. A 1,000 sq. ft. barn with no plumbing or insulation provided a place to train for a small, dedicated group who helped Gunx to grow through word of mouth. My intention was to offer intelligent training based on basic barbell lifts, Olympic lifting and simple gymnastic and bodyweight exercise.
The CrossFit Games started in 2007, and with ESPN and Reebok’s backing have become monsterously popular. I think the Games’ popularity has altered the nature of CrossFit training. What was once an efficient method of general physical preparation has become games-specific training. Unless your goal is to become a Games athlete I think doing prolonged Hero workouts, Olympic lifts, and heavy deadlifts for time is counterproductive. CrossFit’s popularity has brought an increasing amount of criticism of sloppy, possibly dangerous exercise technique. Experts such as Mark Rippetoe, Greg Everett, Robb Wolf, and Dan John have severed their ties with CrossFit because of what they see as CrossFit headquarter’s intolerance of any criticism and the perceived emphasis of exercise quantity over quality.
While I appreciate what CrossFit has done to popularise barbell training, I want the gym to offer more than CrossFit. I want Gardiner Athletics to be known for expert instruction in all areas of physical training: the slow lifts, Olympic lifts, bodyweight exercise, mobility, and endurance exercise. I want people to train at Gardiner Athletics even if they have no interest in CrossFit. GA will be the home of Gunx CrossFit. In addition it will be a Starting Strength Gym (Mark Rippetoe’s endorsement) and an East Coast Gold facility (one of the largest Olympic Lifting Clubs in the US).
I am dedicated to providing comprehensive training with the finest instructors in the Hudson Valley, and I look forward to working with everyone who comes to Gardiner Athletics seeking strength, power, agility, and fitness.