151221 - CrossFit, Front Squat Medley | Cost/value.

Last night I went to the movies for the first time in a long time. I got to see The Force Awakens and it was a great movie. Thanks to some unnamed asshat on the internets, I knew a pivotal scene ahead of time, but other than missing out on the suspense of that moment, I was pleasantly surprised at how well Mr. Lens Flare did. 

While I was paying my $9 for my ticket, I thought about the cost/value of that prospect. I briefly groused (to myself) about the rising cost of movie tickets, then ralized while walking out of the theatre, I got 2 hours of entertainment for $9 which is still a solid value.
I'd have spent that on one drink at the bar (two if I drank beer.) Even on the craziest night the Trailhead, not two hours' worth of entertainment. Eating out, that would have gotten me a nice Chipotle bowl (without guac because that's extra). With the way I eat would've lasted 5 minutes. 

We place value on things that don't really matter like the latest and greatest iPhone, or drone cameras and rims for our cars, and then complain about the cost of things that do. Like $4 free-range eggs, or $8 a pound grassfed ground beef or $60 fish oil that will make your life markedly better. 

CFNFC is the same in that sense. Lots of people will skimp on their fitness this coming New Year and try to get the best deal for a gym membership on Groupon or LivingSocial, rather than focus on the quality of the training. Even with our most expensive monthly CrossFit membership, it costs $6.5 a visit. For that you get challenging programming, a great community and the expertise of years of CrossFit training. On top of that, here, you get results. Results are the bonus. 

Because if results were the point, people wouldn't leave their fitness to Groupons. So next time your friends claim CrossFit is too expensive, point out that they're investing in their future, not just hopping on the resolution train. 

Front Squat Medley
From the rack, unbroken (not without rest, just not back into the rack) not for time
Max reps 185/135
Max reps 155/95
Max reps 135/75
Scaled
Max reps 135/85
Max reps 115/65
Max reps 95/55

rest as needed then:
Max reps deadlifts 185/135
If your back rounds, if you stay on the ground longer than a tap, if you drop the weight, you're done.