A very interesting new piece by Charles Poliquin on CrossFit. So worth reading that I felt compelled to put it up in it’s entirety. If you have read the sh*tstorm some flippant, fairly offhand comments generated amongst the CrossFit acolytes you will understand the need for this article:
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THE CASE AGAINST CROSSFIT
A closer look at this controversial workout program
by Charles Poliquin
“The best program is the one you’re not using,” is one of my favorite axioms. I say this because I’ve never believed that there is one perfect workout system. The high-intensity training methods of the late Arthur Jones work…for a time. Strongman training works…for at time. And weightlifting and powerlifting methods work…for a time. Variety, whether it be correcting a lack of it or too much of it, is one of the keys to making continual progress with your training and achieving your goals. And that brings up the topic of CrossFit, Inc. TM
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If you Google the words “Poliquin” and “CrossFit,” you’ll find that there has been a considerable amount of discussion about my recent comments on another website about this method of training. Although my intent was to make a few general comments about what I thought of this method of training – and throw in a few wisecracks in the process – it’s obvious that a more in-depth discussion about CrossFit is in order. So, here it is. What is CrossFit? Founded by Greg Glassman nearly three decades ago, CrossFit is a militaristic type of workout that uses a variety of training methods, including gymnastics and Olympic lifting, using short rest intervals. CrossFit is very popular with the military, police forces and mixed martial artists. CrossFit offers certifications, and graduates can pay a fee to become an affiliate. And because the equipment used is relatively inexpensive, it’s relatively easy to open a CrossFit gym. Often with CrossFit you won’t perform the same workout twice, and because CrossFit often facetiously uses feminine names to describe their workouts, your training schedule might look like this: Monday, “Fran”; Wednesday, “Grace”; Friday, “Helen.” Here are some workouts I’ve found on a CrossFit website: Linda Perform the following circuit using this repetition scheme 10/9/8/7/6/5/4/3/2/1 – for time: A1. Deadlift, 1 1/2 Bodyweight A2. Bench Press, Bodyweight A3. Clean, 3/4 Bodyweight Nancy Perform five sets of the following superset, for time: A1. 400 meter run A2. Overhead squat 95 lbs x 15 Diane Perform three supersets of the following exercises, for time, performing sets of 21/15/9 reps. A1. Deadlift 225 lbs A2. Handstand push-ups The CrossFit program is controversial. A New York Times article published on December 22, 2005, presented these quotes by Glassman: “It can kill you…I’ve always been completely honest about that,” and “If you find the notion of falling off the rings and breaking your neck so foreign to you, then we don’t want you in our ranks.” The article also said that a popular axiom among CrossFit practitioners is “I met Pukey,” which suggests they have vomited as a result of training so hard. Notes the author of the article, Stephanie Cooperman, “Some even own T-shirts emblazoned with a clown. Pukey. CrossFit’s other mascot is Uncle Rhabdo, another clown, whose kidneys have spilled onto the floor presumably due to rhabdomyolsis.” Rhabdomyolsis is a serious kidney disease, often associated with excessive exercise. On the legal side, on October 9, 2008, the Associated Press filed this story: MANASSAS, Va. A former Navy information systems technician has been awarded $300,000 after suing a Manassas gym over an exercise program he says left him permanently disabled. Makimba Mimms, 29, of Bristow says the CrossFit workout he did in 2005 caused him to urinate blood and his legs to swell. Mimms sued Manassas World Gym, where he did the workout; Ruthless Training Concepts, a CrossFit affiliate at the time; and a Ruthless employee who administered the workout. A Prince William County jury found all three defendants liable Wednesday. In the legal complaint, these were the specific breaches of duty (constituting negligence or gross negligence) cited against instructor Javier Lopez:
- He failed to exercise ordinary care.
- He failed to refrain from injuring plaintiff.
- He failed to give plaintiff proper and reasonable instruction.
- He gave plaintiff unreasonable and hazardous instructions, entreating and demanding that plaintiff exert extraordinary effort, not cease to rest, not cease to drink fluids or regain his strength, breath and resilience.
- He failed to refrain from exposing him to extraordinary hazards and actual injury to his person.
- He failed to observe and monitor plaintiff so as to guard and protect him from injury.
In the basic CrossFit certification, which costs $1,000, participants are introduced to numerous workout protocols and exercises, including the Olympic lifts. According to recent comments on a website from an individual who went through the certification, and from information that I viewed on their website, these certifications primarily consist of participating in workouts. There is no written exam to determine if the participants fully understand the material presented. Pay $1,000 and you are certified, and pay $1,000 and you can promote your business as an affiliate. The first CrossFit gym opened in 1995, and I’ve read where there are now over 600 CrossFit affiliates. A Cause for Concern Many individuals love CrossFit, and in fact it has been criticized as having a cultlike following. Many of these individuals believe it is the perfect program that will enable them to achieve their goals and are very satisfied with their progress. And I have no doubt that some individuals have never been injured from CrossFit. That being said, here are six of my major issues with this form of training. 1. Lack of Sufficient Testing Protocols. In looking over detailed notes from a CrossFit certification, I was concerned about the lack of testing for structural balance issues with trainees. There are protocols for beginning, intermediate and advanced workouts using multi-joint movements. But in my work with Olympians in 20 different sports and with numerous professional athletes, before having any athletes perform their first power clean or squat, I recommend a series of structural balance tests to red-flag muscle imbalances that could increase the athlete’s risk of injury. And if there is a history of injuries with an athlete, those should be addressed in any workout design. One reason Olympic shot-putter Adam Nelson could not perform power snatches before I started personal training with him was that he had adhesions in his rotator cuff muscles – after we addressed this injury with such treatments as Active ReleaseTM, Nelson was able to reintroduce this valuable exercise in his workout and within a month did 286 pounds for three reps. Jim McKenzie, a professional hockey player I’ve trained, went from a 280-pound close-grip bench press to 380 pounds in less than four months by focusing on corrective exercises – and for the first three months of this program Jim did not perform bench presses! 2. Focus on a Single Training Protocol. In regards to the concept of specificity, the protocols in CrossFit are not appropriate for developing the highest levels of strength or power or speed. It is doubtful that you will see any elite powerlifters, weightlifters or sprinters using CrossFit protocols as their primary method of conditioning. For example, I’m training Sam Baker, an NFL lineman who needed to dramatically increase his strength and muscle mass. Prior to Baker’s entering the NFL, where he went as a #1 draft pick, in two months my training protocols enabled him to add 25 pounds of solid muscle, reduce his bodyfat by 8.1 percent, increase his vertical jump by four inches and significantly increase his strength. I didn’t accomplish this by having him superset high-rep push-ups with mile runs. Many sport coaches often overemphasize energy system training with athletes, often to the detriment of other physical qualities. Check out any exercise physiology textbook and look at the studies performed on elite athletes and their VO2 maxes. It is not necessary for a baseball player, or a basketball player for that matter, to have a VO2 max of 70. The promotional materials I’ve read about CrossFit imply that this type of training addresses all the strength and conditioning needs of an athlete, but the concept of specificity suggests that if you try to excel at everything it is unlikely that you will reach the highest levels at anything. This is why we don’t see individuals who can run a mile in four minutes flat and also bench press 500 pounds. 3. Insufficient Instruction for Teaching Complex Training Methods. It takes more than a single weekend seminar to develop the competency to teach certain types of exercises or be able to adequately prescribe protocols for complex training methods. In this category I would include the classical Olympic lifts, strongman exercises and plyometrics. Often in the strength coaching profession these aforementioned training methods have been criticized as dangerous; but when you look at why athletes become injured from these training methods, it can often be traced to poor technique. 4. Inappropriate Repetition Brackets for Complex Exercises. Although high repetitions and short rest intervals can be used to develop muscular endurance, these protocols should not be used in some exercises. This is especially true with the Olympic lifts, as it is difficult to maintain proper technique when using high reps with these exercises – especially when supersetting them with other multi-joint exercises such as deadlifts. Simply watching CrossFit trainees performing these lifts in videos on their website will confirm this truth. Further, the Olympic lifting movements are most appropriate for developing power; if you want to develop muscular endurance, simpler movements should be used. 5. Inappropriate Exercise Order. To achieve specific responses from exercises, the exercise order should be addressed. As shown in the “Linda” workout described earlier, what is the logic in fatiguing the lower back with deadlifts prior to performing power cleans? To activate the high-threshold motor units with power cleans and to perform them with optimal technique, all the sets of the power clean should be performed before deadlifts. Further, combining weight training exercises with sprints places an athlete at a high risk of injury, especially to the hamstrings. 6. Endorsement of Controversial Exercises. On one website of a CrossFit affiliate, I saw video clips of athletes jumping onto cars and standing on Swiss balls. I appreciate having a wide variety of exercises to use with clients, but you have to question the logic of using such high-risk exercises in a program. The principle of individuality suggests that not everyone will response equally to the same workout program, and that for optimal results a workout program should take into account those factors that are responsible for this difference. If you’re an 18-year-old Army recruit about to be deployed to Iraq, then perhaps the CrossFit program might be appropriate for this individual. If you’re an elite athlete trying to reach the highest levels in your sport, a CrossFit approach may not be the optimal way to train. Because of these concerns, I cannot recommend CrossFit training, especially for those seeking the highest levels of athletic performance. But in the interest of being open-minded, let’s leave it at this: Despite its many inadequacies, CrossFit is a workout system that is continually evolving. It’ll be interesting to see how the program changes as more athletes, and non-athletes, participate in this program. www.CharlesPoliquin.com
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