Why all the hate? Is it the methodology, or the results, or culture around it? My answer might just surprise you.
Coach Kevin Don breaks down the REAL issue with CrossFit, one of the most well-known, well-used, and well-critiqued workout methods.
Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.
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Hi, I'm Kevin Don, the Get-Fit Guy, and I'm here to share my accumulated decade of knowledge in the strength and conditioning industry with you to help you become the best version of yourself!
Unless you’ve been living under a rock for the last 10 to 15 years, chances are you’ve heard of, or even tried, CrossFit. On my side, I actually ran a CrossFit facility in Hong Kong over a decade ago, I have also trained alongside and personally coached several CrossFit Games athletes. So it’s fair to say I have a good handle on the methodology.
I often hear a lot of hate being directed at CrossFit—either from personal trainers or from people who might have tried it and decided it wasn’t for them. So why all the hate? Is it the methodology, or the results, or culture around it? My answer might just surprise you. Let me break it down for you, starting with… what IS CrossFit, anyway?
According to crossfit.com, CrossFit is defined as “constantly varied functional movement at high intensity.”
Let’s dig into that.
Here’s what they mean by “constantly varied”:
“…most of the time, you’ll see new workouts programmed every day: workouts with different movements, rep schemes, loads, and time domains. That doesn’t mean the workouts are random — CrossFit programming strategically varies the workout stimulus so you’re prepared for any and all physical tasks — but it does mean you’ll never get bored.”
“Functional movement” taps into a concept I’ve discussed on this podcast before. Here’s a quote from CrossFit:
“Have you ever picked something up off the floor? Sat down in a chair and stood up again? Placed items up on a shelf? If so, you’ve performed deadlifts, squats, and shoulder presses. In CrossFit, we train these types of movements because they are the movements life demands — whether we practice them or not. They are essential to independent living. ”
And finally, high intensity:
“No matter what you’re looking for from your workouts — feeling better, looking better, sleeping better, being stronger — intensity is the most effective way to get you there. In CrossFit, we focus first on moving well with consistency, and then we work on increasing intensity. If you’re working hard, chances are you’re getting fitter.”
So that’s what CrossFit says, but let’s look at how that actually plays out in practice. First, constant variance. I know that excitement and lack of boredom can increase the fun aspect and that can improve adherence to the regimen, but if you remember my previous episode on the difference between working out and training, we identified that adaptation in all organisms are specific to applied stresses. It’s called the SAID principle (specific adaptation to imposed demand), and when movement becomes too varied, we can't adapt and therefore we cannot improve. I have been in CrossFit gyms where people tell me they haven’t done a deadlift for 4 months and suddenly they appear in the program. That looks more like randomness than variation.
Now let’s have a look at functional movement. I think this is where we have to be able to separate buzzwords from reality. There are many of these hype words in the fitness landscape: superfood, primal, ancestral, and functional. Of course, there are movements, such as a squat, which will always have a function, but, for the general population, what's the function of a barbell snatch performed for 45 reps as quickly as possible? Or a handstand walk, or a ring muscle up?
If we look again at the SAID principle, we will be able to see that adaptations are specific. Barbell snatches will make you good at barbell snatches. A functional movement is, in my opinion, better defined as the intersection of a client’s goal and their current ability to express that goal. That is to say: if the goal is to run a marathon and the client can currently only run 5km before tapping out, then, irrespective of our narrative, handstand walks and kettlebell swings are NOT functional for this client because they serve no function for the goal. They don’t have any role in moving them from their current capacity forwards.
Finally: high intensity. Whilst it is true that in the CrossFit level one handbook, they discuss the concept of MCI (Mechanics then Consistency and finally Intensity), it's also the case that on your very first day, you will be expected to participate in the workout, which will be for time. As I discussed in the episode on program design principles, the base level of all training should be motor control (what CrossFit calls mechanics), but establishing this could take a serious time investment. Intensity shouldn’t come on day one. It’s also important to remember that the ideal zone to train is above the minimum effective dose but below the maximum tolerated dose. If the maxim is “intensity,” it becomes difficult to control the dose response because we are always pushing for the largest dose.
Now, this isn't to say that I disagree with the methodology and I personally know many CrossFit gym owners who do a fantastic job of implementing it. The issues stem from the fact that CrossFit is not a franchise—it’s an affiliate model. Each gym owner passes their basic certificate and then goes off and does whatever they want to. So you could go to 3 CrossFit gyms in the same town and have a totally different experience. One could be really into weightlifting and pushing clients into the snatch, the clean and jerk, and so on. Another could be more into training for health and be all about motor control and building a broad aerobic and mobility base. And the final gym could be highly competitive and looking to succeed in local and regional events. But they all just say “CrossFit” on the front door.
So to me, the REAL problem with CrossFit is that it's actually almost impossible to critique. If you go to a well-known fast food chain and order a hamburger in New York and then order one from their restaurants in LA, London, Tokyo, and Cape Town, the burgers will look the same and taste the same. It's a controlled, standardized product. CrossFit doesn’t work that way. Different gym, different product. Unfortunately, most clients don't have the ability to objectively review a gym because they aren't subject matter experts. But likewise, it's not fair for personal trainers and physical therapists to say “CrossFit makes no sense” or “CrossFit causes injuries” because with each gym doing things differently, this is a totally arbitrary statement. CrossFit doesn't cause injuries. CrossFit performed badly does.
So what can we do to improve our chances of selecting a “good” gym? Well, I would recommend having a look at how long they have been in business. Chances are that if they have been around 10 years and don’t have lots of bad reviews, then things are looking optimistic. I’d also drop in and meet the coaches. If they just want to fire you into a class, I’d say that’s a red flag. If, however, they ask about your sporting background, what you train currently, if you have any injuries, any limitations, what your goals are, etc., then these are all great signs. Finally, shop about. Most gyms will give you a free trial, so go along and see how you feel. Did they push you out of your comfort zone? Did you feel supported? Did you get help with movement? These are all things to look for.
Bear in mind that all of these fitness brands—CrossFit, Orange Theory, F45, Les Mills— can’t be defined as good or bad, they can only be defined as good or bad for your own personal goals. None of them should be demonized because they aren't doing anything new, they are just combining existing movements. Deadlifts and running aren't CrossFit, they are just deadlifts and running. You could do them in your garage and get hurt, but it doesn't mean your garage is now inherently dangerous. It just means that your training program wasn’t right for you.
I’m your host, Kevin Don. If you have a question for me, leave me a voicemail at 510-353-3104 or send me an email at getfitguy@quickanddirtytips.com. For more information about the show, visit quickanddirtytips.com, or check out the shownotes in your podcast app.