A Newbie's Information to CrossFit: eight Issues To Know Earlier than Your First CrossFit Exercise

This guide will tell you everything you ever wanted to know about CrossFit but were too scared to ask (including, "Is CrossFit good for losing weight?").

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Many of the trainers in our The online coaching program consisted of CrossFit trainers or gym owners. That's why we do this best: Help people start weight training with confidence and without injury.

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CrossFit can be AMAZING … for the right person with the right CF coach.

Fortunately, this guide will help you figure out those two things!

In this beginner's guide to CrossFit, we're going to cover:

Let's get in right away!

What is CrossFit?

CrossFit is advertised as a "sport of fitness".

CrossFit is a training philosophy that trains people of all shapes and sizes with ever-changing, high-intensity functional movements to improve their physical well-being and cardiovascular fitness in a harsh but accepting and encouraging environment.

Here is the definition of CrossFit from the official website:

CrossFit is the premier strength and conditioning program for many police academies and tactical surgery teams, military special forces, martial arts artists and hundreds of other elite and professional athletes worldwide.

Our program offers fitness that is broad, general, and inclusive by nature. Our specialty is not specialized.

Fight, survival, many sports, and life reward this type of fitness and, on average, punish the specialist.

CrossFit claims that a person is as fit as they can master the ten general physical skills: cardiovascular / respiratory endurance, endurance, strength, flexibility, strength, speed, agility, balance, coordination, and accuracy.

Or talk to the nerd – CrossFit is a training program that builds strength and stamina through extremely varied and challenging workouts.

Each day the training will test a different part of your functional strength or condition, without specializing in any particular thing, but with the goal of building a body that is capable of practically anything and everyone.

CrossFit is very different from a commercial gym … and not just because you won't find ellipticals, weight machines, or Zumba.

Not that there is anything wrong with any of these things. We work with our coaching clients to find the exercise style that best suits them.

If you want to combine strength training with other fun exercises …

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Can beginners do Crossfit? (8 things to consider)

According to the CrossFit site:

This program “Is designed for universal scalability and therefore the perfect application for every committed person, regardless of their experience.

We used the same routines for the elderly with heart disease and cage fighters a month before TV fights. We scale load and intensity; We don't change programs. "

This means that every day everyone who comes to CrossFit is required to have a specific workout (you will often see this as "Rx'd").

Instead of having one workout for older women and another for hardcore athletes, there is ONE workout every day that is fully scalable based on your skills.

For example, if your workout calls for barbell squats at 135 pounds, but you can only do barbell squats (45 pounds), start here.

If you are injured and unable to squat at all, a similar movement is substituted. If the number of reps is too high for your current skill, it will be decreased.

As you get stronger and more experienced, work on doing the exercise as directed.

While CrossFit is for everyone, it certainly isn't for everyone. In this blogger's humble opinion, CrossFit is perfect for some types of people:

# 1) Beginner in weight training – – If you've NEVER trained weight (or only trained on machines) before, CrossFit is a great place to start (assuming you have a great trainer that I'll cover shortly).

You will learn how to do all the major exercises in a super supportive and non judgmental environment. You may even find that … CFSP … you love weight training!

# 2) People who are looking for support and community – For me, this is the appeal of CrossFit: Every CrossFit gym has a really close-knit community spirit.

They are not just a member payment to them. You are a person in need of support.

When nerd gyms show up (don't think it won't happen!), I'll be inspired by CF in how members support and engage each other.

# 3) fitness fanatic – You know the people who like to exercise every day and feel like something is missing when they don't?

The way CrossFit is structured, you work with regular consistency.

The general protocol is 3 days on, 1 day off, but many CrossFitters end up in the gym more often. It is addictive.

# 4) masochists – I mean that in the nicest way possible. CrossFit often rewards people for completing a workout in no time.

This means that a lot of times you will find yourself in situations where you will put 100% of your effort into finishing a workout, exhausting yourself, and forcing yourself to fight through.

# 5) Former athletes – CrossFit has built-in teamwork, camaraderie, and competition.

Almost all workouts have a time component where you either have to complete a certain number of repetitions of exercises in a certain amount of time or the time is fixed and you need to see how many repetitions you can do of an exercise.

You can compete against people in your class and see online how you fared against the world's best CrossFit athletes. There is even an international competition for those who really get involved.

There are some people who I don't think CrossFit would be as beneficial for, but that doesn't mean they won't enjoy it:

# 1) specialists – CrossFit prides itself on not specializing, which means anyone who wants to specialize (like a powerlifter) will not get the best results following the standard CrossFit training plan.

If you want to be good at a particular activity, that's where your focus should be.

# 2) Sport-specific athletes – Like the specialists, it is better for athletes who train for a sport to find a trainer who is trained to excel from athletes in their specific sport.

Each sport has specific movements that require certain types of strength in certain muscles.

CrossFit prepares you for anything, but only improves your specific sport skills if you train for those specific sport skills! Many athletes combine CrossFit with sport-specific workouts (see e.g. CrossFit Football) in their off-season to condition themselves. However, this is up to the coach of each sport.

# 3) Solo Trainer – Some people, including myself, love to train alone: ​​my training is my meditative time every day. CrossFit is a group training, which means that you do not have the opportunity to do your own tasks.

If you are someone who likes the CrossFit IDEA, But you like to train alone and you still want expert guidance and accountability …

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Let us help you get strong every step of the way! Learn more about our online coaching program:

How dangerous is CrossFit?

In short, yes, CrossFit can be dangerous.

But that can be said of literally any sport or exercise.

Or drive a car.

Or with a Q-Tip.

In the wrong situations, with the wrong coaches, and for a person with the wrong mindset, CrossFit can be dangerous:

1) During a CrossFit workout, you will often be asked to do a series of strength or endurance exercises as quickly as possible, or as many repetitions as possible in a given amount of time.

Because of this, it's REALLY easy to sacrifice form to get out of your workout faster. If someone doesn't detect you or ask you to keep your form correct, you are in trouble.

When it comes to strength training, improper form (especially at high speeds with heavy weights) is the FASTEST way to get seriously injured.

When a CrossFit gym is run by inexperienced and unproven coaches – which definitely happens – these things happen and they happen a lot.

2) CrossFit attracts a certain type of person – namely, people who exert themselves so hard that they actually cause bodily harm. Ask a CrossFitter if they met "Pukey the Clown" and they will likely tell you yes.

Because of the nature of the competition, the motivating atmosphere, and people's desire to perform well, many people in CrossFit often push themselves beyond their personal limits (which can be good) … but often they push themselves too far.

I totally understand.

My first CrossFit experience three years ago almost puked myself because I wanted to finish with a good time.

Last year I did another CrossFit workout that I hadn't properly prepared for and pulled out 100 pull-ups quickly … and I ran around with T-Rex arms for a WEEK because I couldn't physically stretch them.

No joke.

3) In some extreme cases, with a VERY small portion of CrossFitters (or similar types of exercise programs), an incredibly serious condition called rhabdomyolysis can occur.

When people push too hard, too much, too quickly, their muscle fibers break down and are released into the bloodstream, poisoning the kidneys.

At CrossFit, some trainers refer to this as "Uncle Rahbdo," although it's not funny or entertaining.

Here you can read all about the condition and the problems it can cause. This usually occurs with ex-athletes who haven't exercised in a while and come back to prove something and end up working at a higher intensity than their body can handle.

So, as with any activity, You can have people who like to push themselves too far, too hard, too fast, and too often.

Unfortunately, the nature of CrossFit (where this behavior can be encouraged and supported by the wrong trainer) can put you in serious danger if you don't know when to stop or have a trainer to tell you when to stop.

Personally, I find that these issues are more likely to occur with individuals than with the CrossFit system as a whole, but it is the nature of CrossFit that attracts these people and encourages them to behave dangerously.

If you like the idea of ​​strength training but are a little worried about getting started with CrossFit, I hear you.

We help people like you with our 1-to-1 online coaching program. We create training programs tailored to your experience and adapt them to your progress.

We do video form reviews, you can send questions to your coach and much more.

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What does a CrossFit class look like?

Let's say you want to take a CrossFit class but don't know what you're getting into!

You can try a class for free at virtually every CrossFit gym around the world. Therefore, contact your local gym to find out what dates and what time newbies train.

This is how CrossFit classes are usually structured:

  1. Introductory course – For people who have never tried CrossFit. Usually there is a quick overview and then a basic workout for body weight movements. Then they will talk to you about joining. These are usually free.
  2. On ramp / elements – If you want to take part in regular CrossFit training, you will most likely need to complete the On Ramp / Elements course. The purpose of these is to teach you the nine basic movements of CrossFit and everything about proper form. No matter how experienced you are, these are valuable and well worth the time and money. Even if you think your squats, deadlifts, and / or overhead presses are in perfect shape:
    It's amazing what can be fixed when you have a trained pair of eyes watching you do this.
  3. Regular lessons: This is what you are probably used to seeing or hearing. A regular CrossFit course lasts between 45 minutes and an hour. Everyone starts at the same time, there are instructors running around to help and keep track, and everyone is mutually supportive and probably swears a lot.

Most CrossFit gyms split their classes into three or four sections:

  1. Dynamic warm up – Not jogging for 5 minutes on a treadmill, but jumps, jumping jacks, skipping ropes, squats, pushups, lunges, pull-ups. Functional movements, stretches and mobility work complement the movements that you will perform during training that day.

  2. Skill / strength work – If it's a strength day, work on a pure strength movement (like a squat or deadlift). If it's not a strength day, work on a skill and try to improve, e.g. B. Single Leg Squats or Muscle Ups:
  3. WOD – the workout of the day. Here you will be asked to do a certain number of repetitions of certain exercises as quickly as possible, or you will have a set time limit to do as many certain exercises as possible.
  4. Cooldown and Stretch – Either as a group or you can stretch out alone. This would also be the time for people who were using too much pressure to throw up in a trash can and stretch their abs.

How to Find a CrossFit Gym

So let's say you want to try a CrossFit class or maybe go to a CrossFit gym.

If you happen to live in a city, there are likely more than a dozen CrossFit boxes near you.

Why not think a little more than choosing the one that's closest to you? It's not like picking a commercial gym – the community and the trainer are so darn important.

First and foremost, you need a gym with competent, experienced trainers.

You should be able to see who the trainers are and how long they have been teaching, including their certifications, on this CrossFit gym's website – not the main CF page -.

Here's a quick rundown of what you can see from coaches:

  1. CrossFit Level 1 – an ANSI accredited certification. This means that the person attended a weekend course and passed the exam. You learned the basic moves, how to scale each move, but not really much more. There are no details on how to deal with injuries, anatomy, etc.
  2. CrossFit Level 2 – – This is the next level of level 1 and involves far more thorough training in coaching.
  3. Certified CrossFit Level 3 Trainer – This applies to trainers who have passed both Level 1 and 2 certification courses as well as a CrossFit-specific exam.
  4. Certified CrossFit Level 4 Coach – Given after an assessment / assessment of the skills of a trainer and the highest level of certification available.
  5. Special seminars – These are one to two day courses on specific topics such as gymnastics, Olympic lifting, and running.
  6. Other non-CrossFit certifications from personal training organizations, powerlifting programs, kettlebell programs, etc.

CrossFit is big money these days which is why so many gyms are open across the country. Make sure you research who your trainers are and whether they actually have coaching experience.

The other important thing to check is the PROGRAMMING!

CrossFit programs can be really random, and an inexperienced trainer can inadvertently program back-to-back workouts that use the same muscle groups in the same way, leaving you insufficient time to recover.

Each CrossFit gym's website usually has a blog that posts the workout of the day.

Check out the gym you want to check out and see what they usually do. Obviously, if you are doing high rep cleanings for three days in a row, you are not programming well.

Or if you watch with heavy shoulder movements every day for a week, be careful!

Remember, most CrossFit gyms allow you to take a class for free. If you have some around you, give them a try before making your decision.

Go to each one and make a note of the other members:

  • Do they support each other?
  • Did they introduce themselves and welcome you?
  • During the training, were the trainers nice and practical with their advice?

A good community can be critical to success. Hence, it is very important to choose the right gym that suits your personality and situation.

If you're not sure how to find the right gym, or need help with nutrition and form reviews while trying to figure this out …

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Can i do CrossFit at home?

Every day, CrossFit.com publishes the workout of the day (or WOD) that can be done at home, at a commercial gym, or at a CrossFit gym.

Each CrossFit gym also publishes its own WOD, which may be different from the CrossFit.com website. If you can find a local CrossFit website that you like but isn't visited full-time, it's more than okay to follow their workouts.

The best news is that the workouts are sent for free to anyone who is interested.

CrossFit gyms can be prohibitively expensive. If you love CrossFit but want to save money, you can join in at your home or office gym, provided you have the right equipment.

Often times, you will come across situations where you cannot complete a particular workout because you do not have the right equipment. Do the best you can and keep track of how you've made your changes for tracking purposes.

Now there are a few challenges as you pursue CrossFit at home or alone at the gym:

  1. Nobody is checking your form – CrossFit requires a lot of incredibly specific movements. If you start at home alone, you will never know if you’re getting them wrong and you can seriously injure yourself adding to the weight you work with.
  2. Lack of community camaraderie – A HUGE part of CrossFit is the supportive community aspect that comes with every gym. I guarantee you would finish a workout a few seconds (or minutes) faster if 50 people were shouting your name and cheering you to the finish line.
  3. You probably don't have all of the gear – If you work out at home, you probably don't have a full squat rack, bumper plates, kettlebells, medicine balls, etc. So you'll often be creating your own workouts which are modified versions of the online versions. Also, you may not be able to jump and toss your weights around like CrossFitters normally do ????
  4. You'll want to buy all of the equipment – The more you do it, the more you want to get it right. This may not cost as much as an actual box, but it will cost you.

Even with all of these negatives, you could be saving a ton of money every month if you didn't go to a gym. So I'm not blaming you – just be smart.

If you're someone who wants to work out at home or doesn't have access to a CrossFit gym you can trust, There are two things to consider:

  1. Make sure you get your exercises right so you don't develop bad habits.
  2. Personal accountability (someone to check you in and cheer you on)

We have focused on both challenges with our 1-to-1 online coaching program.

Our coaches work with clients to create training programs tailored to their situation and goals, and review their exercises with their clients via video (to make sure they are not harming themselves). P.lus, your coach will come with you, no matter where in the world you are!

Let's review your form and create a custom strength training routine for you!

What is a CrossFit workout that I can try?

One of my favorite CrossFit first time workouts is a benchmark workout called Cindy.

It's an easy body weight range (We love training courses at NF) and can be done virtually anywhere – the only equipment you need is a pull-up bar. It's a favorite for on the go and shorter versions (3 laps) are often used for warming up.

Cindy is 20 minutes AMRAP ("as many rounds as possible"):

This means putting 20 minutes on the watch and then doing as many laps as you can (AMRAP) of 5 pull-ups, 10 push-ups, and 15 squats before the time runs out. There's no scheduled break between rounds – once you've finished your 15 squats, start doing the pull-ups again.

Now let's look at each movement and how you can zoom out if needed.

5 pull-ups – You're allowed to flip these (which is a useful skill if your goal isn't pure strength). If you can't do regular pull-ups, you can do banded pull-ups, chair-assisted pull-ups, or jumping pull-ups instead.

Don't have a pull-up bar? Do rows with body weight.

10 pushups – The standard CrossFit push-up is chest to deck. However, if you can't do this, you can substitute knee pushups or wall pushups.

15 squats – This is a simple, weightless squat.

There are other variations of this workout for beginners as well. Some examples are:

AMRAP 20min:
3 pull-ups
6 pushups
9 squats
AMRAP 12min
5 pull-ups
10 pushups
15 squats
AMRAP 12 min
1 pull-ups
4 pushups
7 squats
AMRAP 10 min
1 pull up
4 pushups
7 squats

Sound too easy? Go faster.

While you are getting strength benefits from this workout, the goal of this workout is to provide greater metabolic conditioning. Therefore, you don't want to make the movements more difficult here (e.g. switch to push-ups with a dive bomber).

Some of the other benchmark workouts can be found here.

And if you want a fun series of workouts to follow in the gym or at home, let us create a bespoke workout solution for you! We'll even help you eat better so you can achieve your goals:

Achieve your goals quickly and safely with our coaching program! Learn more:

Frequently asked questions about CrossFit:

# 1) "Why is CrossFit so expensive?"

CrossFit has group classes. Think yoga classes – they typically cost $ 10 to $ 20 each. It's not like a regular gym with hundreds of members walking in, using the elliptical for 20 minutes and going home – there is a trainer teaching the class.

# 2) “Is CrossFit just class? If I want to work out in addition to my CrossFit classes, do I need a separate gym membership? "

Yes, most CrossFit gyms are only group classes. Some CrossFit gyms have "Open Gym" lessons – but not many are open from 5am to 11pm like your local commercial gym.

# 3) "Do I have to eat the Paleo Diet when doing CrossFit?"

Absolutely not. Paleo is the CrossFit recommended diet, and many CrossFit gyms have paleo challenges – but you don't have to (and I've never let them work on me).

# 3) “What is a kipping pull-up? Isn't that cheating? "

A kipping pull-up is a form of pull-up in which you swing your body and use the momentum and hip drive to get your body on the bar.

It's not a cheat because it isn't meant to be the same exercise as a dead hang pull-up.

Some workouts require a dead hang pull-up – and these do not involve tilting.

# 4) "Will CrossFit Make Me Lose Weight?"

When you work hard and change your diet. Diet accounts for 80% of success or failure. However, combine a healthy diet with CrossFit and I bet you will look better, get stronger, and feel better within 30 days.

However, if you eat like trash and do CrossFit, your results will vary. That is why we preach that our main focus is on your diet!

# 5) "What about workout girl names? Why do people say things like," We're doing Mary at CrossFit today! "?"

CrossFit has so-called "benchmark workouts" with female names (they also have "Hero WODs", which are named after fallen military / police / fire service personnel).

The reasoning behind CrossFit is, "… anything that leaves you flat on your back and is only able to draw you back for more at a later date undoubtedly deserves naming." (CF Journal – Issue 13, September 2003)

Here is the list of ladies and what their workouts are.

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Is CrossFit Right For Me? (Advantages and disadvantages)

The benefits of CrossFit:

  1. Great community aspect. Unlike a commercial gym, you get to know the people at your pits. Most gyms have trips that many people go to. There is always a feeling of teamwork and camaraderie.
  2. Constant coaching and support – In a commercial gym, you have no idea whether you are doing an exercise properly or not. While it's not a 1: 1 workout, with every workout you have a trainer to help you.
  3. If you don't show up, people not only notice but call you and ask where you have been. The only time anything happens at a commercial gym is when you miss a session with your overpaid trainer.
  4. Level up – Because you can track how much you lift and how many reps and sets you do, you can see constant improvement. You can also advance at your own pace and slowly work your way up to the prescribed workout.
  5. Humble yet encouraging – Yes, you may finish your workout lying on your back, but you feel that you have achieved something if you finish a workout faster than the last time.
  6. Competition – It is amazing how far you will take yourself when you are surrounded by other people cheering you on and competing with you.
  7. It introduces SO MANY people to weightlifting, especially women Who would have never tried to get off the treadmill and weight training. It's like gateway training – you learn what you love and can specialize further from there.
  8. It's a good opportunity for former athletes who like to compete. After you've done competitive sports in high school and college, suddenly there's nothing to participate in – CrossFit gives people that opportunity.
  9. You will find out what you are made of. CrossFit can be lousy, but it can also teach you how to overcome mental barriers, build mental toughness, and so much more.
  10. It builds great bodies (looks great naked). While so many women say they want that "toned" look and try to achieve it with hours of cardio, these bodies are built every day in CrossFit gyms. Seriously, while her goal is performance rather than aesthetics, take a look at a serious CrossFit athlete and tell me she doesn't look amazing!
  11. It builds up good muscle endurance and all-round fitness – Your body is prepared for almost every sporting situation through intelligent CrossFit programming.

The negatives of CrossFit:

  1. Not good for specialization – You get good at many things, but you don't get great at any particular thing. If you want to be a great power lifter or athlete, you are better placed to find a sport specific trainer.
  2. Lack of consistency – You rarely do the same workout twice, which makes it incredibly difficult to track your progress. You could crouch for a week and be disappointed, but that's because you destroyed your legs with 150 "wall balls" two days earlier.
  3. Strange programming – As you will read in another review later in this article, I disagree with some of the workouts that are mandated in some CrossFit gyms. For example, some workouts may require high repetitions of snatches; These are Olympic lifts that require perfect shape to be successful. Doing 30 reps is a surefire way to sacrifice form and dramatically increase the risk of injury.
  4. Price – CrossFit boxes can be two or three times the monthly cost of a commercial gym. This only applies to group lessons and not to using the facilities whenever you want.
  5. A bad coach can REALLY cause problems – You make advanced movements that often take months to learn to act properly. With heavy weights, this can lead to terrible injuries. Make sure you have a great trainer who won't push you into anything!
  6. Almost anything is possible for the time or most repetitions which means the shape will start to slide in order to finish faster. This can be fixed with a trainer … but I still find it a problem.
  7. You begin to speak a language that nobody understands – Talking to a CrossFitter is like speaking to someone in a foreign language. CrossFit people often forget that no one outside of CF understands what half of the things they say mean. So they exclaim successes or successes and explain how quickly they did certain exercises … but they don't realize that nobody really cares!
  8. You can get addicted! This can be done for either the pros or cons depending on how you look at it, but I know a lot of people who started going to a CrossFit and now all they do or talk about is CrossFit. After a month or two, good or bad, you may be married to your CrossFit gym and community.
  9. Some CrossFitters drink WAYYY too much Kool-Aid. You will meet CrossFit people who think CrossFit is the be-all and end-all, and anyone who doesn't do CrossFit is a jerk. If you can do 20 pull-ups, after doing 25 handstand push-ups and running 400 yards, they can do 22 and them faster than you can. I tend to dislike elitists, no matter what they are elitist about, and CrossFit is no exception.

Depending on where you fit on this Pro vs Con list, your decision is likely to be whether CrossFit is right for you.

If you like CrossFit's IDEA but are unsure whether it is right for you, we help people like you through our 1-on-1 coaching program. We create custom training programs, offer video form reviews, and provide nutritional advice so you can safely achieve your goals!

Let our trainers support you with strength training! Learn more about our coaching program:

More reviews and articles on CrossFit

If you're new to CrossFit, you might not know that it's an INCREDIBLY polarizing topic.

When you have 15 minutes to kill, a quick look at this anti-Crossfit timeline (created by someone who really doesn't like CrossFit) will explain why so many people are pissed off about it.

We tracked down some other articles, some biased, some not, that explain much of the background and explain why CrossFit is the way it is.

I loved this review of CrossFit from 70 & # 39; s Big which I found to be incredibly fair and very objective. The fact that the author starts with “Hint: Read EVERYTHING Before You Attack Me” shows you how tough some CrossFitters can be.

While this article is long, it does a great job of explaining why CrossFit is the way it is. It comes from a man who has a CrossFit II certification and who spent a few months on the main website after training. This paragraph summarizes the appeal of CrossFit:

CrossFit can be fun, especially if you're a person who has been doing something physically challenging since exercising or ever.

Athletes enjoy it because it offers the difficulty their training had. Unathletic people like it because it makes them feel athletic.

People who have never had a good social group experience like it because even when they're crazy, CF communities are always positive, supportive, and good-natured.

CF brings people together and lets them compete every day in a society that stays out of competition. The challenge creates an increased self-esteem that develops into an elitist.

… Forum addicts take pride in the fact that they believe that other populations cannot do what they can. They revel in the fact that they were injured in CF. They want to push so hard they throw up.

This only reflects a percentage of the CF population, but the worst part of a population will create the stereotype.

I have a couple of issues with CrossFit. Conditioning often does not bring optimal stress and is superfluous.

There is no real element to constant strength training. At high intensity it has a frequency that is far too high and almost always leads to injuries.

It doesn't follow a logical application of stress to adjust … but CrossFit gets people to do something, rather than nothing.

It also gets the exercising population to do something better than 45 minutes on the elliptical.

… It's a nice gateway to other forms of training and the people are always great.

This T-Nation article also goes into depth about the potential dangers of CrossFit and tracks down some big names to make their contributions:

Alwyn Cosgrove notes that this programming can be dangerous “anywhere”: “A recent CrossFit workout consisted of 30 reps of snatches weighing 135 pounds.

A snatch is an explosive exercise designed to train strength development.

Thirty reps is endurance. You are not using explosive exercise to train endurance. There are more effective and safer decisions.

Another was 30 muscle ups. And if you can't build muscle, do 120 pull-ups and 120 dips.

It's just coincidental. that makes no sense.

Two days later, the program consisted of five groups of five in push jerk with maximum load. This doesn't look too healthy for the shoulder joint if you only did 120 dips 48 hours ago. "

Mike Boyle adds, “I think high-rep Olympic lifting is dangerous. Be careful with CrossFit. "

Turned off after reading CrossFit?

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Final thoughts on CrossFit

Team NF's Staci, who did CrossFit for many years, wrote our Strength 101 series and is now a competitive powerlifter (and NF trainer):

First, I'm obviously a fan of CrossFit. I do this regularly and have my CrossFit Level 1 Trainer certificate, but I haven't started CrossFit and it's not all I do – so don't think I'm completely biased here ????

I think if you can find the right box, CrossFit is a great choice for a lot of people.

It's different every day so it never gets boring, someone writes your workouts for you so you don't have to think about them, and it's fun.

When I don't show up, people notice and ask where I was.

You can do things that you wouldn't do on your own. I would never run or row alone – but when it's in the WOD I have no choice.

Plus, I'll be doing things that I would never have done before (like yoga classes or a Saturday afternoon with mountain sprints) because I know it will help me have a better time on a WOD later.

My biggest problem with CrossFit is that there is no quality control across all boxes. All it takes to start an affiliate is to pass the CF-L1 course and pay an affiliate fee of $ 3000. Once you are a partner, there are no check-ins or anything; You just have to pay the fee every year.

I've been to 13 CrossFit gyms on my travels now and while most of them were great, I was terrified by the quality of some of them.

I would absolutely love it if CrossFit took some of the money they are making now as it becomes more mainstream and invest in a quality control system.

Personally, I fight regularly because I'm much more interested in heavy weight training than anything else – and I'm one of those people who really like seeing very linear graphs and results for my workout, and I want to specialize.

I find it very difficult to create training plans because with CrossFit you never know what's next.

I am fortunate to have a trainer who works with me and also allows me to do my own strength training and the WODs to work around it.

It works? What is your goal? When it comes to getting in better shape or losing weight, it works. However, it's not a magic panacea pill – like any other exercise program, you'll get what you put into it.

So i think you should try Of course, if you want and aren't afraid to put in a little work to get what you want.

And here are my thoughts. I'm just a nerd who loves weight training and I'm the sucker who wrote this article:

I understand the appeal and I love the community aspect … but it's just not for me.

I like to feel like I've just had a great workout, but I don't like wanting to die at the end of every workout – I know that is how I would feel at the end of any CrossFit workout because of my competitiveness.

The main reason for me not to be a CrossFitter? Aside from my crazy itinerary … I LOVE working out alone.

I know that at CrossFit I would be part of a team training and would get upset all the time because I'm not as good as the guy next to me.

From a programming standpoint, I disagree with some workouts (mostly high-rep Olympic lifts), but I understand that there are GREAT CF Trainers out there who create amazing programs.

I love that people are starting barbell training and heavy lifting because nothing makes me happier than watching guys squat and women deadlift ????

As with anything fitness-related, a good trainer can mean the difference between a great and a dangerous CrossFit experience.

I think everyone should try (your first trip is free) and decide if it is for you. If you decide it's not for you, that's fine!

I admit that CrossFit is not for me and I have no intention of ever going to a CrossFit gym, but I have no problem with others doing it when they are enjoying it and are safe.

However, when the day comes that I open nerd gyms (and it will happen), I'll take a lot off CrossFit from building a great, supportive fitness environment and community … something you won't find in everyone commercial gym.

My final advice: if you're interested, give it a try. If you can afford it and enjoy it, keep doing it. If you can't or can't afford it, don't. And feel no less than a person because of it. I will still like you.

If you're someone who thinks like Staci and me and you're looking for a Yoda that can help you get strong without going to a specific gym or taking classes at specific times, check out our 1-to- 1 coaching program!

Let us help you start weight training today! Find out how we're changing lives:

Any questions about CrossFit?

Good sir, it took a while.

Thank you for taking the time to work it through as Staci and I spent several weeks researching, writing for hours, and having many conversations to put this post together.

I'll be giving one final mention there for our Nerd Fitness Coaching program, where we bring NF trainers together with busy people like you:

  • We create your training programs and adjust the intensity to your progress.
  • We offer video form reviews to ensure you are making every move correctly.
  • We'll help you maintain your diet to meet your goals.

Let us help you get strong the RIGHT way! Learn more:

If you've read this far, I recommend you.

You have just read 6,500 words about CrossFit, which means you are probably serious about taking your fitness into your own hands.

All you have to do now is act.

Let's go! Get a workout, a CrossFit gym, or no CrossFit gym NOW.

If you don't know where to start, start here. You can do it right in your living room.



Special thanks to CrossFit Newton and Mandy Baker Photography for permission to use their photos.

Gif Source: Kipping Pull-up

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