So let me just say that there is a lot of hatred towards CrossFit online, and I'm not here for that. I think that if you have an exercise system that you enjoy and does not injure you, you should go for it. CrossFit fails on that second part quite a bit, but hey, if people keep coming back for more, I'm not going to stand in their way.
But CrossFit Defense is a bunch of bullshit. CrossFit isn't going to help you fight. It'll help you keep in shape (if you don't injure yourself), but you should only use that health to run away in a fighting situation. That should be the beginning and end of CrossFit Defense.
Unfortunately, it is not. Let's go to the website description to see what is CrossFit Defense:
CrossFitters train for the unknown and unknowable, but elite fitness does not guarantee personal safety. If CrossFit is the study of human movement, CrossFit Defense is the study of human movement as it relates to violence, fear and aggression. Athletes are taught close quarter skills and combines fun, dynamic, and effective drills that are extremely effective for anyone of any age who may have to defend themselves.
Could someone please explain to me how CrossFitters training for the unknown and unknowable? Like, is the unknown discovering what is the shittiest pullup imaginable. I also enjoy that they train "effective drills that are extremely effective." I want to give them a damn participation award for that phrasing.
On top of this, they have this image on their website:
video to take a deep dive into this ocean of shit.
This first gif appears to be some moron named Traver (what a CrossFit name) talking about something dumb, but the important part is going on in the background, because there's some amazing self-defense going on.
Now it's time to address one of the big problems that came up in their video, over and over again: Palm strikes. This system apparently only uses palm strikes, and that is an excellent sign that it is bullshit. Will a palm strike hurt? Yes, but you know what hurts more than a palm strike? A fucking fist. It's not that complicated. There's a reason you don't see guys in the UFC choosing to hit guys with their palms. So why doesn't Crossfit Defense use the far better fist method? Because you can't throw a fist at a medicine ball without hurting your hand, and if you had to wear gloves or wrap your hands, and at that point, you wouldn't be able to market it as a Crossfit class.
But at least they're showing good technique to generate power with those palm strikes? Well, yeah, as long as you keep your hips as stiff as possible and try to lunge into your strikes.
They then spoke about how fights are unpredictable so you need to train as if you are in a natural fighting stance. They then show getting in their natural stance.
Clearly CrossFit Defense has it all. It combines asinine technique with along with giving people enough confidence that they may be dumb enough to actually use it. Here's basically all of CrossFit Defense in one gif.
2. Um, I don't know what he's trying to show in that choking clip except the choker has no idea how chokes work, so I guess if you're going to get attacked, hope that they try to do something they've never done before?
3. For some reason, half of this video shows how to defend against somebody who wraps their arms around your neck from the front. This never happens in a real fight, because there is no logic that would lead a person to attack that way. But it does lead to the most "Oh shit" moment of the video as, in, oh shit, a worthy technique. He's going after the dude's eyes. That is a really good strategy. But then of course he switches to a a weird forearm crossface instead which is not nearly as effective. (Note: If you know nothing about fighting, just look up the mixed martial arts rules. If you do everything that is banned in MMA, you'll probably do alright, because the shit that is banned in MMA is dangerous and/or super effective).
So do not believe in CrossFit Defense. It will not help you. There's a good chance you get injured from CrossFit, and a 100% chance that it will not help you if you need to defend yourself. Would you like to find a good workout where you can learn how to defend yourself? They actually have that. It's called mixed martial arts. Here is the perfect tagline for CrossFit Defense: Run for your life; your shitty pullups won't save you.