In Defense of: CrossFit

"Eternal Dragon!...The Test of Seven has been fulfilled. I beseech thee to come forth from your slumber and grant my wish!!"

"O Mighty Shenron...I wish for you to restore life to Renegade Fitness Expert at Large, Coach Kame!..."

YOUR WISH IS GRANTED. But f'real, I was only on vacation.

The few (long-suffering) intimates in my private life are well aware that I'm quite comfortable in my self-imposed hermitage on the remote East End of sunny Pensacola Beach, Florida; content to leave the Island's sunny embrace only when acted upon by an outside force - grocery runs, jury duty, the occasional Tex-Mex craving, and so on.

For that reason, many new acquaintances (upon discovering my secret identity) are surprised to discover that, every weekday, I wake up before the sun and make a bleary-eyed, coffee-fueled sojourn into neighboring Gulf Breeze - to begin my day in unlikely surroundings, with unlikely compatriots. Monday through Friday, at the top of every morning's To-Do List, is CrossFit.

(Boilerplate Disclaimer: Kame Fitness is in no way affiliated with CrossFit, Inc., or any other entity. Please consult your physician before beginning CrossFit or any other physical fitness regimen.)

...If you've never had the sweaty, grueling, highly-ambiguous "pleasure" of attending your local CrossFit gym ("Box," in common parlance), I can probably guess what you're thinking. "But, Coach...I've heard about CrossFit! Isn't it some weirdo fitness cult where injuries are rampant, rhabdomyolysis is viewed as a badge of honor, and hard-earned muscle gains go to die? It's the proverbial Black Sheep of the fitness world!"

Let me set the record straight.

What is CrossFit?

Put in simple terms, CrossFit is a relative newcomer to the fitness arena; part workout regimen, part athletic competition, focusing on high-intensity, high-impact interval training ("HIIT") - workouts are short, straight-forward, and diabolically dynamic, combining cardio, gymnastics and weightlifting into 15-to 30-minute Lovecraftian horrors called WODs ("Workout of the Day.") Conditions are Spartan (forget about showers and saunas; if your Box is air-conditioned, you're among the privileged few), adherents are passionate and vocal (hence the "cult" rep), and everyone is caked to the elbows in chalk dust (seriously, people, a little bit goes a long way.)

But Don't People Get Hurt Doing CrossFit?

Absolutely. I've seen and heard horror stories of separated shoulders, torn muscles, blown elbows and splintered shins. People DO get hurt doing CrossFit.

People also get hurt powerlifting, running track, and driving a car...and for the Exact. Same. Reason.

Safe, Sane, Smart

The semi-competitive nature of CrossFit (athletes "compete" for the highest scores, the best times, etc. in any given workout) means that, unfortunately, inevitably, there will be a misguided few who prioritize their stats above their safety - not taking proper time to master the fundamentals of each movement before increasing weight, or rate of perceived exertion (RPE.)

In short...they allow themselves to put their ego in the driver's seat. In the arena of fitness, no matter the specifics, nothing is more dangerous. In any sport or fitness regimen, it's not only proper but vital to develop a strong grasp of the basics before reaching for the next plateau, and to progress at your own body's natural pace - any movement performed improperly or overzealously WILL lead to injury. It's simply a matter of "when."

"NO REP!!"...too soon?

Even more unfortunate - behind nearly every avoidable CrossFit injury, you'll find an irresponsible Coach. The detestable sort that put photographs of their client's most recent injuries next to the WOD on the whiteboard, or post a "Rhabdo Hall of Fame" to which sufferers sign their names after returning from their stay in the hospital. If you happen to observe this sort of behavior in the wild, you're strongly encouraged to find another gym, preferably with a competent, conscientious, and qualified Coach (hint, hint) that prioritizes client safety, longevity, and continual, steady growth over bragging rights, empty machismo, or the monetary Bottom Line. I'm pleased to report that the Head Coach/Owner of my local CrossFit gym is among the most consummate professionals with whom I've ever worked - any fitness regimen carries with it inherent risks that can be minimized through proper precaution, but never truly eliminated. There's no excuse to perform ANY fitness program haphazardly.

Check Your Ego at the Door

No guarantee can ever be made that you won't encounter "toxic" personalities when stepping into any gym, CrossFit or otherwise, but in my not-inconsiderable experience, CrossFitters tend to be among the nicest bunch you're likely to run into (yes, even at 5:30am, and yes, even 15 minutes into a Hero WOD, when the testosterone is high and the sweating and swearing is profuse.) Outliers aside, these tend to be the people that know your name, greet you with a smile every morning, and cheer the LOUDEST for the athlete who finishes last...ask me how I know. I've never been able to isolate the exact cause, but the camaraderie found among the CrossFit crowd is something that every Trainer and serious athlete should, at least once in their life, experience for themselves...and if I had one wish (take notes, Shenron), it's the kind of supportive, inclusive "team spirit" that I'd love to see more often in the fitness world - from the dingy Mom-and-Pop Iron Pits to the brightly-lit commercial Purple Palaces.

The Less-Swole Elephant in The Room

"But Coach," you may ask. "I worked HARD for these Almighty Gains! I've heard that CrossFit workouts aren't conducive to muscular hypertrophy! Wouldn't I have to sacrifice my prodigious, awe-inspiring physique in the name of WOD?"

First off; wow, you've got a huge vocabulary, kudos! And second...yes and no.

As I've mentioned before, the SAID Principle (Specific Adaptions to Imposed Demands) states that if you want to grow muscle, you have to lift heavy, and to maintain that growth, you have to lift often. CrossFit workouts tend to be relatively quick, and focused more on high-horsepower, compound movements than isolating muscle groups in the manner of traditional weightlifting and bodybuilding - meaning that, unless you're among the genetically-gifted minority, CrossFit alone isn't likely to leave you looking like the Incredible Hulk.

"HULK CANCELLING MEMBERSHIP!!"

Mr. Banner, please...allow me to finish. There's a Saving Grace.

CrossFit WODs are short. In a half- or quarter-hour, you're on your back, sweating profusely, breathing heavily, and the timer has expired. The Coach is giving out high-fives and fist-bumps, and - if you're so inclined - Round Two is waiting to make your acquaintance. For some, this means a jog, a swim, a run, or a nap. For the dedicated, hardcore Gainers in the audience...well, don't say I never gave you anything.

The first one's free; below you'll find Coach Kame's "Iron Pit" Split, designed as a supplementary, complementary program to be used in conjunction with High Intensity Interval (or sport-specific) Training. No machines or elaborate, esoteric equipment. Just you and the Iron, Big Guy.

The Takeaway

In whatever arena your personal passion for fitness may find you, do it the right way; find a reputable mentor to train you in the proper techniques, focus on form, and start slowly. Pay attention to, and work within, your body's natural limitations (we all have them) - trust in the Process, and watch as those aforementioned limitations become less and less over time. It's an axiom of training, often applied to martial arts, but true of every physical discipline; "slow is smooth, smooth is fast."

Take your time, and you'll get there - as long as you don't break anything trying to get there faster.

Now go forth, and go carefully. I believe in you. - Coach K.