Having been in the fitness industry personally and professionally for over 2 decades I have seen many fitness programs and trends come and go.
One truth stands clear–there is no “one size fits all” training or nutritional program, with a few notable exceptions.
Every effective fitness program no matter the goal or sport must have an element of strength training, metabolic conditioning and flexibility/mobility training. These basic components must be present to make any person/athlete better prepared for their activities of daily living or sport. The goal and assessment will determine the percentage of emphasis on each element.
When designing a training protocol/program several things need to be taken into consideration. First & foremost I ask the question “what are you training for (WAYTF)?” The answer to this question will, to a large degree, determine programming.
Secondly, what are the client’s genetics, experience, limitations, age, recuperative abilities and amount of time allotted to training? After gathering this information during a thorough assessment, I can begin to design their program which over the course of training will need to be reevaluated and adjusted according to how things are going.
While we have ascertained that there is no one size fits all training program, are some fitness regimes actually superior to others?
Absolutely. The best program, by far, I have ever run across to meet many but not all goals is CrossFit. Unfortunately it is sometimes misunderstood and definitely misapplied by some affiliates/trainers. When properly programmed, CF can enable a large variety of people to reach their goals with the proper adjustments and modifications. With this is mind, who is CrossFit for? Only the already “fit”? Hardly.
If your goal is. . .
General Physical Preparedness: by this I mean you want to be well rounded in all aspects of fitness; such as cardio respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, accuracy and balance. This would include most people: military, law enforcement, firefighters, the weekend warrior and the average Jane & Joe.- Power Athlete: the football, basketball, soccer, rugby players etc–all anaerobic sports.
- Endurance Athlete: distance runners, triathletes and cyclists.
- Deconditioned, elderly/sick: overweight, out of shape, “mature” people and those with lifestyle related health issues. Many people doing crossfit with these challenges have regained the physical function from 20+ years ago, lost a lot of weight along with reduced most if not all medications. The scalability/modifications when properly applied make it adaptable to all levels. Life changing to say the least.
- Bodybuilder: if the main goal is to be as large as possible and look pretty in the mirror without a care to functionality and health CF training is not optimal for sarcoplasmic hypertrophy. That’s not to say that incorporating some function and basic heavy, low rep compound movements into your training would not improve overall size and strength by inducing myofibrillar hypertrophy. CF is nothing new; “bodybuilders” of old were not doing much isolation work nor did they get their physiques from hours spent on the cable crossover machine but rather from the mass produced by performing the Oly lifts and hoisting atlas stones.
- Fat Loss: often confused with exercise being the main promoter. This is 80% nutrition the other 20% is facilitated by exercise and CF in all its “forms” will do the trick. Just check out the Games competitors–lean and ripped.
Yes, “basic” CrossFit will “punish the specialist” most definitely. With the right modifications, however, it can take many athletes/people where they want to go. While not the only method, CF has taken over as one of the best overall ways to create fitness. Are there any cons? Yes. According to some affiliates/trainers:
- Poor programming: lack of properly designed strength program, too much volume and not offering modifications for scaling.
- Lack of foundational program: failure to insist upon a sound and solid foundational or on ramp program for newcomers. Many of the lifts and movements in CF are technically complex in nature but beneficial. The lifts need to be taught; initially with a pvc or light weight before moving on to a loaded bar.
Improper programming along with a failure to coach can lead to injuries, overtraining, or people feeling intimidated and not wanting to come back, yet we see this with any fitness program–not only with CrossFit. There are great, good and bad boxes/gyms/fitness facilities. You will find that with doctors, lawyers, hairdressers and any profession in general.
In my 2 decades of fitness coaching, I have never seen as many major life transformations as I have with CF. The emphasis on variety, function, community and the mental and physical strength it requires and builds create this transformation.
It works–the exercises (basic movements), the nutrition and the mindset. No one program is for everyone but CF is a program that addresses the goals and needs of a wide range of people. Depending upon what you are training for it may very well be the only one you will ever need.
Stay tuned for the upcoming series on how to train for your different goals with CrossFit. In the meantime give some thought to–WAYTF?
About the Author
Paula Jager CSCS and Level 1 CrossFit and CF Nutrition Certified is the owner of CrossFit Jaguar.
Her exercise and nutrition programs yield life changing results
Cross Fit is great for business for Chiropractors and orthopedic surgeons. If your CF gym doesn’t require you to do a set of introductory classes then go somewhere else and even then make sure YOU understand the moves before you start adding weight.
After reading this, I have to say our box here in Lewiston, Maine is doing everything right. Our box is also a large extended “family” with social gathering, too!
I am a Rolf Practitioner and I’ve given bodywork (and done corrective/therapeutic exercise) with plenty of folks who do crossfit regularly and yet they still have lots of detrimental muscle imbalance and muscle dysfunction- they keep strengthening the muscles that are already strong, the weak ones stay dormant and their joints don’t have adequate range of motion… As a system it might have great values, but the crossfit population i’ve seen isnt representing it well. In my experience, the iyengar yogis have the most integrated, balanced and resilient bodies.
I’m so nervous to try. We have a membership at a gym that teaches our children Krav maga, and I COULD go to cross-fit, but I’m such a chicken. Maybe after I finish Insanity.
Start slow and most CF facilities have an On Ramp or beginners type program–excellent to learn the foundational movements. Pace yourself–you’re in it for the long haul.
Ooo. Im excited to know more about crossfit. Also… where is Konstantien? No more posts?
I wish it wasn’t $150 a month though lol
Yes, a little higher priced than your typical globo gym membership but we view it as an “investment in your health” and a lot less expensive (and better for you) than medication.
I often joke about all the new furniture I could have if I didn’t spend so much $ on all our grass fed beef and other organic foods.
I’m a massage therapist and I work on TONS of athletes, runners, yoga/pilates folks, and gym rats, but a young lady I worked on a few weeks ago was the most muscularly balanced and toned person (also wonderfully hydrated) I have ever had the pleasure of massaging. Her one workout regimen: Crossfit.
Holy crossover worlds, batman: Healthy Home Economist AND Crossfit? Nice.
LOL. The physical and nutritional regimens of “traditional man” do have quite a few similarities to the modern day CF athlete if you look closely:)
Off topic, sorry. Sarah: is Konstantin Monastyrsky going to be doing any more posts? I feel like his posts have dropped off the radar and I’m not sure if I’ve missed the boat with regards to future ones. Thanks 🙂
I realize that over training and injuries can come with any fitness program but as a massage therapist, I still can’t endorse crossfit or power yoga. In 20 years, I’ve never seen so many injuries, particularly from crossfit. I realize that with the right trainer this might not happen as often, but I think there is too much opportunity with the rigor of the routines for ego to come into play and a body to reach beyond its limits in a bad way. It’s not just a few poor trainers out there coaching the ego. I’d say it’s most. I only say this because injury does keep happening. I have clients that still continue to practice crossfit. My advice is to enjoy the workout at your own pace, enjoy small, steady improvement and don’t look for any workout to give you a quick fix for whatever goal you are working toward. If it happens, great but the focus should be on a long goal of overall health and gradual improvement. No pain is all gain!