For those of you that may not be familiar with it, CrossFit is an exercise program that combines cardiovascular exercise with resistance training, gymnastics and skill-based movements. CrossFit is well known for its versatility – you will rarely show up to a CrossFit class that’s the same as one you’ve done in the past. Most CrossFit classes are run by 1-2 coaches and will usually consist of a strength or skill set, followed by a metabolic conditioning workout. The intensity of this workout will vary depending on your ability and what your coach wants the focus of that day of training to be. Although moderate-to-high intensity exercise and weightlifting are increasing in popularity, there still appears to be ongoing concerns regarding the “safety” and “difficulty” of CrossFit.
There is overwhelming evidence supporting resistance training and weightlifting for improving bone, joint and muscle health, among many other things. There is also extensive research to suggest that moderate-to-high intensity exercise improves cardiovascular health. Time and time again, I hear people complaining about how old or unfit they are, and that they could never POSSIBLY do CrossFit. Where has this stigma come from? Is it from watching videos and documentaries of the world’s best CrossFit athletes on social media? That’s like not wanting to go for a jog because you’ve watched Olympians run a 10k in under half an hour on TV. There are hundreds of people over the age of 50 turning up at their local CrossFit gym every day (and leaving completely in one piece, I might add). There are countless testimonials from people who have walked into a CrossFit gym for the first time, overweight and unfit, stating that CrossFit has completely changed their life.
If you have never tried resistance training or lifting weights, a great way to start would be to have an experienced coach guide you through each session. A good coach has the ability to regress any exercise to your level of ability, as well as provide you with feedback on your movement and form. Without a personal trainer, would you get this guidance and feedback in a regular gym?
Yes, there is a risk of injury, as with any sport. However, if you leave your ego at the door, move correctly with good form and follow the advice of your coaches, the risk of injury is no higher than any other sport. There is actually no evidence in the literature to indicate that weightlifting causes excessive injury. Injury rates in weightlifting are, in fact, less than many sports, including football, basketball, and gymnastics. The evidence suggests that injuries that occur in weightlifting are typically the result of overuse and poor technique. Some research has also suggested that the adaptation of your muscles and joints caused by weightlifting training actually reduces the potential for injury. Most CrossFit gyms also emphasise the importance of mobility and supplementary exercises to reduce the risk of injury. Things like stretching and accessory exercises are often programmed as part of a class; a great way for members to recover appropriately and socialise at the end of each session.