The thought of writing a blog about CrossFit crossed my mind when a fellow trainer asked me if I was a CrossFit trainer. I asked, What is a CrossFit trainer? He told me that I trained in the CrossFit style and I did it correctly. I was really shocked by this. There is a CrossFit style? Most of you probably would say" yes." The reason that I don't associate myself with it is because I have been doing these things most of my life. For those of you that don't know what CrossFit is let me explain. CrossFit is a training style that incorporates total body movements in a circuit format often the length is dictated by time or number of reps. They use jump roping, power/olympic lifting, ropes, sleds, kettlebells, long runs, and pullups in their circuits. Usually they will put together a circuit with a specific number of exercises and reps. The fastest time that you can complete it is recorded and you progress by beating previous times. A sample circuit might be:
6-8 deadlifts
15-20 box jumps
10-15 kettlebell swings
8-10 bar to chest pullups
6-8 overhead squats
Not exact but just for example so you can get the picture. All of these exercises take extreme coordination and use a lot of muscle to complete. CrossFit has become so popular that it is hard not to find a studio on some corner in your city. How about the CrossFit Games now aired on ESPN2? Wow! I don't want to sound like a hater but I just want to offer my opinion on the subject. I don't want to get any comments by people that use their style of training. I know that there are numerous success stories out there and quite sure they have changed tons of lives in the process. My thing is that I don't see how you can put a label on something that has been done for years.
Is CrossFit right for you? If you are a person who is extremely competitive and athletic, then maybe it is. You most definitely have to take some things into consideration although. First, can you deal with constant soreness and muscle fatigue? Training in this fashion is very repetitive and breaks down muscle tissue fast helping to hypertrophy the muscle as well. Common aches and pains will accompany this transition. Also, joints seem to break down from this repetitive stress as well. Knee, elbow, neck, and back discomfort are common with this type of training. Are you looking to build bulky muscle or lean muscle? With this type of training, you are moving a lot of weight especially in the power lifting exercises. This helps to promote strong muscle but often time very bulky muscle. So all you ladies out there that don't like big thighs and rounded shoulders, this is not going to work for you. Anyone that is trying to lean out may want to stick to circuit training that doesn't involve moving a lot of weight. I know people are going to say that doing a overhead snatch with 55lbs is not a lot of weight. Think about it. If you do 8 snatches that equals 440lbs and 10 is 550lbs total lbs moved. That was the requirement for women in the day 1 exercise program for the CrossFit games. I can't even get most of my female clients to lift 15lbs without complaining that they are going to get too big let alone 55. Are you going to be able to sustain an intense pace? It takes a lot of heart to get through some of these grueling circuits. Most people just don't have that kind of intensity to pull this off. I'm just being honest. You should also be honest with yourself. Even if you get through circuits consistently, can you continue to train consistently to keep seeing results? For most people, that will be "no." It's hard enough to keep people consistent with their training as it is without taking the intensity level up to CrossFit standards.
Don't get me wrong. I think the CrossFit games are an awesome display of athletic talent. I am even considering trying out for next year. I just don't think you can expect people to train in this intense, ballistic, repetitive style without injury. I can't see the average person being able to train this way and it be beneficial to their health and well being. I still believe that a personalized training program to meet your specific need is the best way to go. If your specific needs requires CrossFit then so be it. Most people are just not at the fitness level to want or need to challenge themselves in this fashion. I most definitely use all the exercises and then some that CrossFit does but I use them with my clients in a more structured organized manner to meet their personal fitness levels. I don't think CrossFit has a personal approach. Form is definitely lacking in the lifts and I think too much emphasis is put on weight. If you are doing it already, I wish you nothing but injury free success. If you are not, make a wise decision about what is right for you. Don't get caught up in the fad! If there is one thing to take from them is to incorporate more total body exercises and lifts into your circuit training. Keep the heart rate up and burn those calories! As always, much success to everyone. Be functional, be inspired, be transformed, beFIT Chicago!
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