5

votes

Crossfit: hype or worth it?

Answered on August 19, 2014
Created February 16, 2010 at 2:38 PM

Is Crossfit the best overall value in cross-training programs, or is there something better out there? Or is it better to save $ and design your own program?

8ce2e69af79dcb1488f776efc1c54052

on November 08, 2010
at 09:24 PM

Please feel free to drop by our box anytime to test your metal.

1759614d2ac38131d8004c50da2d9899

(10)

on November 08, 2010
at 08:07 PM

interesting article..

D0a103cafaf4768c6dc69b1772a55877

(421)

on November 08, 2010
at 02:49 AM

Language language!!! Sounds like you have no experience with this...

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on November 08, 2010
at 01:42 AM

Funny, that all the Special Forces guys that I worked with, ALL do crossfit, do not lift 4 days a week and prefer sprints over "runs" any day.

0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on May 18, 2010
at 05:45 PM

Nothing wrong with GPP, especially if it is in a high degree. What specific task are peple training for that would not benefit from this

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on April 22, 2010
at 03:22 PM

Mike, I agree with you about the high-rep Oly lifts--especially with novice lifters. Those are very high neural drive, technique-driven movements, which should be done with rep schemes of 2-5... not 30! If Cross-fit would drop those, most of the vociferous critics (e.g. my teacher, Charles Poliquin) wouldn't really have much to criticize.

0637289bb4a0ab314d80fa4de627d395

(1015)

on March 13, 2010
at 08:04 PM

At first glace, I thought they were overcharging as well. Recently I watched an excellent video session from Jon Gilson called "Starting an Affiliate". He goes through the math of opening a Crossfit box. Very enlightening to say the least. I highly recommend you check it out. In short, his message is you would rather charge more and have fewer people. http://www.againfaster.com/the-micd-instructor/

Fc42f9b240d07564160e233d7f75762e

(50)

on February 17, 2010
at 04:40 AM

Hi jm: I'll agree that CF is better than not training at all for such work . . . but I've heard a fair number of people report that they were useless on the 3rd day of a multi-day trip (hiking under heavy loads for 7 - 10 hours / day). YMMV, of course . . . but I think anyone planning such a trip will be better off for doing some specific training (rucking under heavy loads) for it. And all us lowlanders suck when the air gets thin.

Fbbbdf1d0a7d6d5067a106af062c7ce6

(745)

on February 16, 2010
at 09:20 PM

Thanks Ed. :) David: I have part 2 in the works; I have a few topic specific request from clients to get to first before I get back to venting my opinions. :)

65125edd5aafad39b3d5b3a8b4a36bb7

(6092)

on February 16, 2010
at 08:59 PM

Mike, you mentioned following up with other gripes, is there an update?

0637289bb4a0ab314d80fa4de627d395

(1015)

on February 16, 2010
at 04:53 PM

"CF can't really prepare you for work that requires long-term effort (multi-hour, multi-day work)".... I would have to disagree with this statement. From a personal standpoint, I only do Crossfit and I have done numerous mountain hiking expeditions all over the USA. The only time I get into trouble is when I exceed 13,000 feet. I live in a relatively low elevation area as well. People are always amazed that I am able to keep up without much difficulty. All this based upon 15 minute WOD's and some strength work. So, I would say the carry over effect is a very individual thing.

6426d61a13689f8f651164b10f121d64

(11488)

on February 16, 2010
at 03:38 PM

Thanks Mike; the link was entertaining and helpful

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19 Answers

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15
Fbbbdf1d0a7d6d5067a106af062c7ce6

(745)

on February 16, 2010
at 03:16 PM

While not exactly a "Paleo" question, I'm not surprised it popped up.As a Crossfitter trainer, I can easily state it's one of thee best programs out there for general physical preparedness (GPP) and overall functional fitness. I adopted it years back to help with my martial arts conditioning and to keep me in top shape for my job as a firefighter.

Is it for everyone? It can be, but the key is to find a trainer that has either 1) experience above and beyond a simplistic Crossfit level-1 certification, and 2) understands, fully, the needs and goals of their clients as individuals. What's good for a 21 year old MMA athlete may NOT be good for a previously sedentary 50 year old mother of 3.

The beauty of Crossfit is that is is infinitely scalable to fit the individual, and if you find a good coach/affiliate, your programing, coaching, adn safety will be top-notch.

As with any program, though, it has it's drawbacks; while a bit controversial considering my position, I've outline a few of my concerns here: http://confessionsofacrossfitcoach.blogspot.com/2009/12/soapbox-time-some-thing-i-hate-about.html

Fbbbdf1d0a7d6d5067a106af062c7ce6

(745)

on February 16, 2010
at 09:20 PM

Thanks Ed. :) David: I have part 2 in the works; I have a few topic specific request from clients to get to first before I get back to venting my opinions. :)

65125edd5aafad39b3d5b3a8b4a36bb7

(6092)

on February 16, 2010
at 08:59 PM

Mike, you mentioned following up with other gripes, is there an update?

6426d61a13689f8f651164b10f121d64

(11488)

on February 16, 2010
at 03:38 PM

Thanks Mike; the link was entertaining and helpful

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on April 22, 2010
at 03:22 PM

Mike, I agree with you about the high-rep Oly lifts--especially with novice lifters. Those are very high neural drive, technique-driven movements, which should be done with rep schemes of 2-5... not 30! If Cross-fit would drop those, most of the vociferous critics (e.g. my teacher, Charles Poliquin) wouldn't really have much to criticize.

1759614d2ac38131d8004c50da2d9899

(10)

on November 08, 2010
at 08:07 PM

interesting article..

5
0637289bb4a0ab314d80fa4de627d395

(1015)

on February 16, 2010
at 02:51 PM

It really depends. There can be such a difference between gyms (aka boxes) that you can't believe that they are both called Crossfit. Frankly, that is one of the complaints of the Crossfit detractors. No quality control. Some Crossfit people think the open market resolves those issues. I would recommend that you check out 1 or 2 boxes if you can. Alternatively, all the programming is given away for free on the main website. The question is wether or not you will push yourself hard enough.

4
A3e654929c08c0723607842656b57f8f

(834)

on November 08, 2010
at 02:25 PM

I started crossfit on august 8th of this year weighing over 290 pounds. During my first baseline test (500m row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups) I was able to get 10:41 seconds but it took me around 2 hours for my heart to come back to resting pulse (I think I might have over done it a bit). I signed up for 2 times a week and have been going ever since. I had my baseline retest on Nov 7th and was able to get 7:14 while still having enough energy to do a strength class after it. My weight is down to 235 and body fat percentage 20.2%

How did I get there?

I got there because my "coach" (Jen) has been guiding me through all of the exercises that I thought I used to know from weight training for sports in High School or with friends. She corrects my form when it gets sloppy or answers questions about anything exercise related that I am curious about. She is my support in losing weight and getting into shape.

I've been fortune enough to be in a position where I can afford most any gym in my area. The thing that has made crossfit worth it for me is the team aspect of the classes, the knowledge of my instructors and the guiding principle of form over just getting the weight lifted.

I would never join another gym again and owe what I have learned from my crossfit instructors for my success.

4
Cd1b81bdb28d6ce15d06e07be3b53f5d

on February 19, 2010
at 05:47 AM

I'm primarily a runner, and specifically an ultra-distance runner. My experience with 5 months of intense CrossFit (80+ workouts) has been phenomenal with regards to both my general fitness and also my running. I've never run so few miles while making such huge progress.

That said, there are a lot of kooks "out there" so your results may vary! I think it helps that just about everyone at my affiliate (CrossFit Bishop, CA) is an outdoor athlete of some kind, which I think gives our garage a special flavor and focus. Most of us have goals in the outdoors--rock/alpine/ice climbing, trail ultrarunning, backcountry skiing, so forth--so the cookie cutter daily WOD approach is not what we follow.

The only turn off to CrossFit I have in general is that there is so much hyperbole on the community boards sometimes! For instance, someone recently wrote about an athlete who can deadlift 500# AND run a 5:00 mile. But they make no mention of who that person is. It may not be impossible that such a person is out there, but I think when people write this, they owe it to both the community and the athlete to name such a remarkable person. What I have found, however, is that if you ask people for specifics, they go off on a rant about unrelated things, about how they find your lack of faith disturbing, etc. and they never provide the asked for info or training data or anything to back up their claim.

Frankly, that is just weak. But again, all CrossFitters and CrossFit trainers are not created equal. I'd hate to judge a program based on a single person (or even a group), unless I am judging it for me, based on ME, and my results--which so far, have been greater than anything else I've done.

As far as the money goes, a lot of these places are overcharging gratuitously for what they really provide. Again, let the buyer beware. Just because the method brings results doesn't mean the trainer will. Some seem to think elitist pricing will bring elite results. Find out who they train and what they are achieving--they should be ready and willing to share with you--if not, blow them off. The proof must be in the pudding.

0637289bb4a0ab314d80fa4de627d395

(1015)

on March 13, 2010
at 08:04 PM

At first glace, I thought they were overcharging as well. Recently I watched an excellent video session from Jon Gilson called "Starting an Affiliate". He goes through the math of opening a Crossfit box. Very enlightening to say the least. I highly recommend you check it out. In short, his message is you would rather charge more and have fewer people. http://www.againfaster.com/the-micd-instructor/

4
65125edd5aafad39b3d5b3a8b4a36bb7

on February 16, 2010
at 05:22 PM

Access to the combined knowledge of the CrossFit program and its adherents is free, add ~ $20 for the journal subscription.

CrossFit coaching and personal training however, is not free.

I think that is an important distinction.

2
Dc6407193ba441d1438f6f0c06af872b

on April 22, 2010
at 02:47 AM

The obvious question is how a novice interested in CrossFit can evaluate a box. Are there any CrossFit affiliate reviews anywhere?

2
1ec4e7ca085b7f8d5821529653e1e35a

(5516)

on April 22, 2010
at 01:56 AM

The problem I have with my local crossfit box is that they don't seem to have any focus. I know that crossfit is supposed to be GPP and all kinds of wacky stuff but the trainer that owns it is just level 1 certified and doesn't seem to pay attention to individual clients or goals. AMRAPs and metcons are all well and good but I think more strength would benefit more. Specifically I have been going for two and a half months and I have seen no improvement in any of the clients.

That being said, I agree that CrossFit is great for people who want to show up and get their patooty kicked. It generally gives you a great beating. $100 dollars a month for no specific help and the inability to stand up twice a week isn't doing it or me though. I'm going to probably come up with a periodized schedule soon based off crossfit training with more strength involved

2
0d2dec01a5ed9363a9915e111ae13f7e

on February 19, 2010
at 02:46 AM

I got lucky, found a knowledgeable Crossfit gym and am absorbing info and technique. At 41 years old, this is my first exposure to weight training and intense workouts (met cons). They are doing such a good job, after a while I'll be able to work at home after a while and save some $. I am very glad I ponied up for the training and have been going 3 days a week for 4 months.

2
Fc42f9b240d07564160e233d7f75762e

on February 16, 2010
at 04:25 PM

If by "CrossFit" you mean slavishly following the main page WODs, probably not (unless you're still pretty young and relatively untrained). But in that state, almost any program will benefit you.

CrossFit really is "GPP" (General Physical Preparedness) training. That means it deliberately seeks to get you in pretty good shape for almost anything, but will not get you into truly superior shape for any specific needs. If you have clear and specific sporting goals, then CrossFit may serve you well done in a limited fashion, but you really need to think about long-term development, addressing weaknesses over a period of years with well-planned periodized cycles, and planning for appropriate peaks within each training/competitive year. Following the main page WODs exclusively won't do any of that.

In particular, in my experience (and others), CF can't really prepare you for work that requires long-term effort (multi-hour, multi-day work). If your athletic goals (or your job) requires that, then you'll need to do specific training for that.

But if your goals are less specific than all of that (you just want to feel better and look good naked), and if by "CrossFit" you mean that you'll include more short, high-intensity anaerobic work than the average trainee, and you'll focus predominantly on the big, multi-joint movements (squat, clean, deadlift, snatch) and you'll include a reasonable amount of work where you learn to manipulate your own body in space (pullups, muscle-ups, handstand pushups, and other gymnastics) . . . yes, it's worth it.

Oh, and eat paleo, not Zone, unless you're truly a self-control freak.

Fc42f9b240d07564160e233d7f75762e

(50)

on February 17, 2010
at 04:40 AM

Hi jm: I'll agree that CF is better than not training at all for such work . . . but I've heard a fair number of people report that they were useless on the 3rd day of a multi-day trip (hiking under heavy loads for 7 - 10 hours / day). YMMV, of course . . . but I think anyone planning such a trip will be better off for doing some specific training (rucking under heavy loads) for it. And all us lowlanders suck when the air gets thin.

0637289bb4a0ab314d80fa4de627d395

(1015)

on February 16, 2010
at 04:53 PM

"CF can't really prepare you for work that requires long-term effort (multi-hour, multi-day work)".... I would have to disagree with this statement. From a personal standpoint, I only do Crossfit and I have done numerous mountain hiking expeditions all over the USA. The only time I get into trouble is when I exceed 13,000 feet. I live in a relatively low elevation area as well. People are always amazed that I am able to keep up without much difficulty. All this based upon 15 minute WOD's and some strength work. So, I would say the carry over effect is a very individual thing.

0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on May 18, 2010
at 05:45 PM

Nothing wrong with GPP, especially if it is in a high degree. What specific task are peple training for that would not benefit from this

2
F1950c93a1a4e9e4f0b2892f3aebd0f2

(110)

on February 16, 2010
at 04:16 PM

As mentioned before, the problem with signing up with a Crossfit affiliate is that quality ranges wildly between gyms. If you're a beginner, and looking for a solution that you can easily work into your schedule without too much thought, then a Crossfit affiliate or any other reliable gym (check reviews, go in for a session, see if they are good teachers) will suffice. I enjoyed doing Crossfit, and occasionally cycle it into my training. The benefits of joining a Crossfit gym are in learning the proper ways to do the exercises as to mitigate chances for injuries (understanding the concept of scaling), and to keep one accountable into attending workouts as it is a very social experience.

If you've got a good feeling for the above, making your own workout plan (either based on what they have posted as the WorkoutOftheDay on www.crossfit.com , reading sites such as Keith Norris's Theory to Practice, or trying out Tabata workouts) would definitely be a more affordable route.

In conclusion, is Crossfit the best bang for your buck? I find most cross-training programs to be expensive fitness solutions, but as they [Crossfit] have started incorporating more heavy-weight based workouts to round out their profile, I'd have to say they have an advantage over others. Again, it depends on what your fitness goals are. Crossfit assists one taking their general, semi-technical fitness to the next level.

2
149056f0f8fe87e592d3ead1826badb5

(248)

on February 16, 2010
at 02:50 PM

I have several friends who do Crossfit. If it fit my schedule better I would do it.
I think it is worth it. It gives you a group of people to work with. Normally your gym mates and instructors will be very helpful. My two friends who have done both have packed on muscle and are much more fit now.
Give it a try for a month or two.

I have heard a few 'horror' stories from people who have flamed out, too. It is not for everyone.

1
6cf75d758530566f067f1745ec57f725

on September 27, 2011
at 03:37 PM

I would love for this guy to try and go toe to toe with any of us at my box.

1
8ce2e69af79dcb1488f776efc1c54052

on November 08, 2010
at 03:35 PM

I really enjoy CrossFit. It's a great functional fitness program. I would recommend supplementing with flow yoga and perhaps some clubbell work(both circular involve circular work) as CrossFit focuses on linear movement.

1
23b8d7eacd0793a3066c37dff80c2f78

on November 08, 2010
at 01:19 AM

I started CF with several other 40 to 50 yr old Moms & began eating paleo at the same time. It has been about 6 weeks now & we follow a 3 day on/1 day off rolling schedule. I have lost about 12 lbs so far & feel great. I am much stronger & much fitter than I have ever been in my entire life. I am starting to note the beginnings of observable muscles in all kinds of cool places (like my legs & upper arms) where I never could see them before. We have a great trainer - new to CF, but very experienced in martial arts, wrestling, fitness coaching, etc.

I have gone the 24 hr fitness route in the past - gone every day,seen a personal trainer,etc. Never did anything for me but drain my wallet. The CF/paleo combo has enormously improved my quality of life. In addition, my kids think I'm pretty cool 'cause I can kick their butts in cleans, jerks, & squats. My cardio (I'm an uphill hiker) improved greatly within the first 2 weeks.

If you've got a great trainer, the CF/paleo combo is fantastic.

1
F643ceedde9bbf290f31fc2f814100ed

(486)

on May 19, 2010
at 06:59 AM

I used to be into crossfit many years ago. I think crossfit started losing it's legitimacy when they made it a set style of training and started handing out certifications like candy at a parade.

1
D251185e140e7f3d8df603a08fdbeabd

on May 18, 2010
at 06:06 PM

CrossFit was the catalyst that finds me in the Paleo community... so how can it be bad?

I have never set foot inside a box, but I frequently do the mainsite WOD on my own. I know for a fact that I would never have seen the results that I have without CrossFit. Is it for everyone? Obviously not! However, the WOD's are posted free everyday, so I would definitely challenge anyone interested in CF to pick & choose what you can do on your own as a trial to see if it might be something that interests you.

1
0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on May 18, 2010
at 05:42 PM

I do like the posted WODs on the web sites. Working with a group has benefits (we are a group here). Cross fitters are the benchmark even for special typed forces so something works. My major concern is the lack of FORM over SPEED in the WODs. They teach form but if you disregard it in the WOD for time- injuries will happen. If you can join a local CF- Id give it a try but they still push the Zone diet so don't go there. Robb Wolf has tried to change that 1980 style diet inside CF with limited success.

1
587538a2db229b2ec884ea04cc3dc75e

(462)

on February 19, 2010
at 02:16 AM

It has always seemed culty to me, but you can't argue with its results. (I don't do it myself but frequently draw inspiration from the WOD)

-12
A08d1bb5f92fd1297bf44fc1a31f0367

on May 18, 2010
at 04:22 PM

Its hype... why are you selling lifting and cardio. If you can't do it on your own, you are a pussy. These people are pussy assistants. You have no motivation and cannot do your own research so you run a mile and then rep bench press. What a waste... you never get faster or stronger, but better at being average. Common sense 101... lift 4 days a week, do your own runs, do some erg rowing and you will be fitter than any crossfit tool.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on November 08, 2010
at 01:42 AM

Funny, that all the Special Forces guys that I worked with, ALL do crossfit, do not lift 4 days a week and prefer sprints over "runs" any day.

D0a103cafaf4768c6dc69b1772a55877

(421)

on November 08, 2010
at 02:49 AM

Language language!!! Sounds like you have no experience with this...

8ce2e69af79dcb1488f776efc1c54052

on November 08, 2010
at 09:24 PM

Please feel free to drop by our box anytime to test your metal.

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