CrossFit Workouts: What is Wrong With CrossFit?
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What exactly is wrong with CrossFit Workouts?
Recently I posted a short article on menn.is, criticizing CrossFit and the mistakes that I feel they frequently make in their workout design.
There Goes The Lower Back!
I pointed out why I think it’s not suitable for athletes and why it can be outright dangerous for any trainee, the injury risk being unreasonably high in many cases.
It seems to have upset a lot of people, especially “CrossFitters” (I wonder why?) 
They obviously have a different opinion in the matter, and I respect that.
To clarify:
I do not mean to step on anybody’s booties, and the last thing on my mind would be to try and damage their business.
I honestly believe that the media attention will actually be beneficial to their attendance, if anything.
Anyways, this is my professional opinion, I can back it up, and I stand by it.
Here’s the 1st part of the Post(s)
I would never let my athletes do crossfit workouts!
Why not?
Very simple! The workout design –like what type of exercises as well as in which order– is frequently faulty/totally incorrect, so much so that there’s a unreasonable high and unnecessary injury risk.
The fundamental idea in Crossfit is quite good and proper:
A high intensity interval set-up can be very useful for fat loss.
But you want to employ safe and effective exercises for this, NOT for example a Power Snatch doing 50-100+reps!
That’s just asking for personal injury. There’s a very good reason why the really skilled lifters –Olympic Weight Lifters– who’ve been doing this since forever and a day, NEVER exceed 6 reps on explosive lifts.
In these long sets, power is not developed –you basically train to become slow– and you’re likely to hurt the lower back, the shoulder and even the knee.
So to put it differently, if you use safer and appropriate exercises which are just as effective or even more so, and a correct workout design, this sort of training can be really quite good.
I personally know several sportsmen who got seriously injured doing Crossfit workouts, and apparently there’s some legal cases outstanding over in the states at this time, due to this.
Specifically for athletes Crossfit is something I would have to totally advise against!
For fitness fanatics on the other hand –using the actual safer exercises– it’s maybe fine.
Mark
P.S.
You can see Árni Ísaksson do it the right way here in this post:
Why not simply do some strongman stuff, circuits and intervals, like Árni?
They’re even better yet at fat burning and, with correct know-how and application, are really very safe.
Part II
CrossFit Workouts, Cross Fit and Why I Don’t Like It, Part II
By Mark
The other day I’ve spoken my mind about Cross Fit, why I cannot recommend it for athletes, and why I would caution civilians too.
A lot of the crossfit trainers/schools were not happy with this; strange but true! 
So today I want to go into a little more detail on what exactly it is I take issue with and why, attempting to present a fair and balance view.
BTW: those who made fools out of themselves by contacting menn.is and demanding the article be removed, I have this to say:
“Free Country, Free Press, Freedom of Opinion? Excuse me? Thank you so very much.”
Crossfit is a phenomenon, it’s huge, and continues to grow.
That for a very good reason: it works.
I’ve said it before, and I’ll say it again: the basic concept of crossfit workouts is good, I actually LIKE the concept and use it myself.
The High Lactate set up is great for fat burning and a good –if general– fitness shape.
And that ties right in to #1 …
1.Why Cross fit is not for athletes:
It’s way too general to be beneficial for sports, it will not improve sports performance by any great margin: it’s just not specific enough.
That must be understood by athletes. Then there’s the unnecessary injury risk …
2. When you do what is essentially High Intensity Interval Training with resistance implements (weights and such), you should use the right equipment and exercises for the purpose.
This kind of training creates extreme fatigue: high lactic acid levels, and consequently dizziness, clouded vision and nausea can and usually do result.
Some exercises, like Power Clean, Power Snatch and Front Squat are difficult to do right and are injury prone at the best of times. Perfect form is essential, even more so than in most other movements.
Do them under those training conditions and you’re just asking for injuries, period.
Why not use exercises that are totally safe for the purpose?
And that are as effective or even better?
Like Sled/Prowler work, Medicine Balls, Sandbags and Body Weight stuff like Burpees for example.
In English:
Provided you’re clear that crossfit workouts will not make you a better football or handball player, and if you use the appropriate exercise selection and order –with a professional workout design– I’m all for it.
It will get you into a good shape and burn fat very effectively.
Just be careful and do it right.
Fair enough?
Mark
P.S.
Please leave your thoughts in the comment section y’all, both crossfit-lovers and -haters alike! (I’m not a hater, by the way!
P.P.S.
If you want to find out how to train right, eat, supplement, and even short-term fast properly for optimal leanness and health, you can check out my complete system: the Temporal Synergy Method. Fast Results Guaranteed!
Mark
19 Comments
Leave a Reply
Very interesting article here on Crossfit, I know it’s all the buzz now in the field! Thank you for sharing
Thanks Deborah, for the feedback!
Much appreciated!
Mark
Editor’s Note: the following is a comment by a CrossFit-Lover and has been edited to conform with the friendly spirit of this Blog:
“Mark, you’re GREAT!
I love you!
I used to love crossfit, now I hate it, Thanks for enlightening me!
THANK YOU MARK!!!!
OK, OK, so I wrote that. How did you know?
Following is the real comment, just slightly edited (replacing the rudeness with more civil terminology) …
“It’s quite inappropriate to criticize something that you are obviously not familiar with enough to even explain what it is.
“A high intensity interval set-up can be very useful for fat loss.” – This is NOT the basic concept of CrossFit as you argue, quite far from it actually. CrossFitters do not give a stuff about what burns calories and what does not.
Actually this would come closer to defining it: Constantly varied functional movements performed at high intensity that deliver a fitness that is, by design, broad, general, and inclusive.
Bad excercise selection and failing to scale movements to you ability is your fault (or your trainer’s) NOT the program’s fault.
The fact that some personal trainers are bad trainers does not make personal training bad. Also, since you were talking about injuries, I’d like to point out that the injury rate in CrossFit is actually way lower than in sports like football, basketball, handball etc.” Comment End
Hey GG! (no email? No url?)
Thanks for submitting your comment!
I respect your opinion.
Mark
Before I say anything I would just like to let you know that I have been crossfitter for a little over a year now, and love it.
That being said…I thought you article was very interesting. As a college athlete, I completely agree that if one were to follow the crossfit mainsite strictly…it would not be nearly as beneficial for an athlete as following a sports specific program be. But, in reality, crossfit isn’t for people that train for a specific sport. It is for the 90% of people that stopped playing sports in high school, and have a 9-5 job that involves sitting behind a desk all day.
In my opinion, the crossfit idea has been around forever. People have been doing interval and circuit training for years, but no one thought to market it to the masses until Greg Glassman did. So for someone to bash crossfit…it means youre bashing interval/circuit training in general. The thing that people need to realize is that Crossfit, and the ideas behind it, is great…it’s the TRAINERS that arent very good!!!!
Anyways, I enjoyed your article…but before you start bashing you should try it some time. Also, Check out Crossfitfootball.com
Thanks Pete,
nice comment; I enjoy that!
)
(G.G in the above comment, could that be Greg Glassman? Honored!
The basic underlying principle of CrossFit is great to get in good shape quick and drop a lot of weight in a hurry!
What I take issue with is faulty program design –by the trainer or within the actual program/workout itself– that carries a unnecessary and pretty big potential injury risk.
If you use the right exercises in the right order etc., then there’s nothing wrong with it.
Have a Good One,
thanks!
Mark
What is next?? shovel fit??? where you dig a hole as fast as u can until you puke??
Heehee, LoL!
ShovelFit, good one!
Thanks Gulli!
Mark
I do think a properly programmed Crossfit workout is very effective, however there are a ton of CF gyms out there that do not have coaches that are experienced enough in proper technique.
My concern is the assumption that a Level 1 CF Certification to some means they are free to coach without the proper learning period to gain experience to help the many that come to CF with little to no experience. So I can absolutely see why you think it may be dangerous.
But don’t throw the baby out with the bathwater! There are also many CF gyms out there that are great — the coaches are experienced and demand proper technique. You, the customer, need to demand it.
steph h
I am far from an “athlete”, I am a wife and mother of 2, and I do Crossfit. I really enjoyed reading your opinion of CF, and I tend to agree with a lot of the statements you made. I go to a CF gym, because the workouts are quick, and effective and I really enjoy the high intensity. I have had great physicial results, and have dropped minutes off my 5K time, just from incorporating CF. I do however agree with you that some of the movements are dangerous if you do the prescribed weights. I tend to use very little weight and focus more on form and speed and that has worked out well for me. I think it is a perfect workout for an average person like myself, as long as you understand your limitations, and do not try to use too much weight, which could easily result in injury. I wished this was stressed more by the trainers. Thanks for your input!
Kris,
thank you, too!
It’s good to hear from exercise enthusiasts who do think for themselves.
Like I said, if the program design is correct, this can be quite safe and very effective.
Mark
Hi Mark,
Thanks for writing this article! I’ve been doing research on Crossfit, just to see the pros and cons and decide if I want to try it out. I was diagnosed with piriformis syndrome about a year ago, and after a bout of physical therapy, I’ve healed up very nicely, but I am still wary to try something TOO intense. (I currently rock climb and do various types of cardio). After reading up on things, it really does seem like as long as you have a good, qualified trainer watching out for you, and you are really careful about weights and form, that Crossfit could do some great things. I especially liked Kris’s comment above about how she focuses on form and speed, not weight! I think I’ll try her method
Hi Christine, thanks for the comment!
Yeah I think if you do it like Kris, and have a good trainer, you should be fine!
Re the piriformis syndrome, have you ever considered a qualified a.r.t. therapist?
I have learned this myself for my athletes and it really is the most effective soft tissue treatment I have ever come across (and painful as heck!
)
You can find a practitioner in your area on their site: http://www.activerelease.com/providerSearch.asp
Good Luck!
Mark
So what are your thoughts on the Beachbody Products that came out.
Hey Edward!
You mean the P90X?
It’s alright, for general fitness anyways…
Mark
Trying to lose weight by using a high intensity training system is no better than using pills, fad diets, excessive running or any other means. You become addicted to the weight loss program and must stay on it or you will gain the weight back. The right way to lose weight is to watch your calorie intake. Excessive addictive exercise does not burn fat it causes stress and other physiological maladies that cause weight lose. Also the fact that olympic weights are used for exercise purposes does make someone a weightlifter just because they do snatches and clean & jerks. CrossFit does not promote precision of motions. Without learning how to lift with precise body mechanics of motion you cannot direct strength development, and you cannot develop or maintain precise motions when going to maximum efforts. It’s never how much weight is lifted or how heavy or long the workout is, it is only how the weight is lifted that matters. The how much can only come through precision.
Hey Jim,
thanks for the comment!
I want you to know that yours is # 1000, somewhat of a milestone!
So congrats and thanks again for your input!
Mark
Hi Mark.
Nice thoughts on this crossFit fad thats around these days.
I must admit that i share your thoughts on this matter.
Where i work out they run a crossfit gym aswell, and many of times i have found myself standing outside the crossfitroom and watching these classes…and thinking damn these classes are going to mess upp someones back or knees, i mean seeing a bunch of out of shape middleaged people doing very high intensity high rep olympicstyle lifts with horrible form and way past their exhaustion point, i must admitt that it does not look pretty at times..
As well i have spoken to a couple of phys. therapist and what they all say is that this crossfit fad is a gods gift to them, they are all getting huge amounts of crossfit related injuries in their work these days..I hink that these clases are likely to big for the coaches to be able to watch that everyone is training with correct propper form.
Ps. like your writings very informative stuff.
Hey thanks Guðjón, much appreciated!
Yeah what can I say, that’s what it looks like and that’s how come this post…
If only the exercise selection and order etc would be better –safer and even more effective exercises to boot– it could be pretty good you know?
Thanks again for the comment,
Mark