I see a lot of press about the harmful effects of crossfit. I don't like it. I feel like it comes from those who do not think too much, or who are too stubborn to get out of their own comfort zone. I want to try and let people know the results I have seen, and what my take on their comments are. So over the next week or so, I'm going to go into some of the common criticisms of the CrossFit program and give my take on the criticism and where I think it may have originated.
So here is one I hear from people who are into the traditional go to the gym and do 10 reps of like 5 different exercises.
"Doing high reps at such heavy weight is really bad for you"
Yes...Yes, you are right, doing extremely high reps of a heavy weight CAN be bad for you. But let's clarify 2 things real fast.
1. Not every workout is high reps and high weights. In fact, if you have a trainer who knows what they're doing, then they will carefully look at the number of reps before choosing the prescribed weight. Here are 2 examples of that. First is a dead lift example. In a workout with 15 reps in a row for 5 rounds, my trainer at the time (Mike) had a prescribed weight of 225lbs. BUT he MADE each person do 5 reps of whatever weight they chose to make sure they kept their form..if he thought you could not keep your form through the workout he MADE you take weight off. He was very careful not to hurt you and hurt your form. It kicked me down to 185 lbs, which as I'm sure you know is not an extreme DL weight. The second example is a recent workout. Molly created a workout where there were a large number of snatches. The prescribed weight...75 lbs for males. Surely it could be made heavier, but again, there was a large number of reps done so to be safe it was kept moderate to light. And during that workout, the presiding trainer (Evan) was all over me to make sure my form was solid. And that is a good thing.
2. When there are heavy weights involved, they are usually done separate from the WOD. We start most workouts with a strength session in which we practice our movements. Sometimes we do weights that are close to out 1 rep max, but the number of reps is low (usually 3). So we practice our form at low weights and higher reps.
Now, I should have prefaced this with "If you have a good trainer" then this should be the case. Crossfit is not just about lifting heavy weights as fast as you can. It's about becoming fit.
There is one exception to this. The pro's. The guys you see on ESPN. They are at a whole different level than those of us that are simply trying to become as fit as we possibly can.
So please, no more about how crossfitters are doing things all wrong. Because I can walk into any gym across the country and show you 10 "normal" weight lifters who do way more wrong than we ever have.
Strength: 5x65%; 5 x 75%; 5+ x 85% Back squat. Then 3 x 70%; 3 X 80%; 3+ x 90% push press
500 m row then 2 rounds of:
30 Jumping Lunges
20 KB Snatches
10 Turkish Get-ups
Time: 18:57 (I think I did too light a KB)
cash out: 500m Row Time: 1:42.9 (PR by 0.1 seconds)