The number of people doing CrossFit is increasing exponentially. With the high level of growth, a number of questions or myths arise from those unfamiliar with the specifics of CrossFit or from those who have not yet ventured into their local gym to have a look for themselves. In this article we will take a look at 5 popular myths and the facts vs. fiction.
Myth #1: CrossFit causes Rhabdo.
The Facts: This myth is probably the most famous one out there. In reality, Rhabdomyolysis is a condition that results from a breakdown of muscle and the subsequent release of muscle tissue into the bloodstream. Rhabdo can be caused by a number of factors including extreme overheating, viral infections, the use of drugs, electric shock, or extreme muscle strain. The reality is that most people will stop or slow down before they push their body into a state where they risk Rhabdo. The key to avoiding any injury or condition is to listen to your body. There is a big difference between pushing yourself hard and being reckless. Telltale signs of Rhabdo include the loss of control of arms or legs or dark (soda colored urine). If you ever experience any of these symptoms, get to a hospital immediately.
Myth #2: You have to “prepare” to start doing CrossFit.
The Facts: The best way to get better at CrossFit, is to do CrossFit. Many who believe the “prepare first” myth are often those that are considering taking the plunge and trying out a local affiliate, but for whatever reason do not feel as though they are ready. They say things like “I am going to begin running for a few months, then I’ll join CrossFit.” You may also hear, “I haven’t worked out in X amount of years, I’m going to get in shape first and then I’ll come with you to CrossFit.” While any exercise is better than none, jumping in and beginning a CrossFit program will get you in better physical shape very quickly. Additionally, CrossFit is a program where you check your ego at the door and rally around everyone as a member of the team. Whether you are the best athlete in a class or the newest, you have a home at the CrossFit box. Besides, workouts can always be scaled to meet individual abilities, which leads to myth #3.
Myth #3: Scaling means you always have to scale down.
The Facts: “Infinitely scalable” works both ways. To “scale” a workout means to modify it to meet the individual needs of the athlete. Generally, we first scale load, then scale movement. If you (or an athlete you are working with) can perform the prescribed movement safely and efficiently, but simply aren’t strong enough to do it at the prescribed weight simply lighten the load. On the flipside, if the load is too light to achieve the desired response of the workout, then scale up and make the load heavier. If a movement cannot be performed at all, or cannot be performed safely for the prescribed number of reps, then scaling would involve modifying the movement to achieve the same or similar desired result (for example, substituting goblet squats for overhead squats for a person that can’t maintain a good position due to restrictions). If you consider yourself a good CrossFitter, try upscaling sometime. Some simple ideas are to substitute muscle ups for rings dips, pistols for air squats, or raising the height of a box jump. In fact, if you have ever upscaled one of the baseline workouts, click the link below to go to the community section and share it with us.
Myth #4: CrossFit is mostly cardio and bodyweight movements.
The Facts: CrossFit combines Olympic Weightlifting (snatch and clean and jerk) compound weightlifting movements (squats, presses, deadlifts, etc.), basic gymnastics (burpees, pull ups, dips, muscle ups,) and common endurance movements (running, rowing, biking, swimming) to create a program that enhances “general physical preparedness” and makes people ready for anything and everything. These movements are combined in many different schemes to create a program that is constantly varied and never routine. In simple terms, you will be doing much more than simply running, doing burpees, and other bodyweight movements. In fact, you will be lifting heavy weights and challenging the limits of your physical capabilities often. That being said, if cardio challenges or distance running is your passion, I have seen more than a few people improve their race times after doing CrossFit for several months.
Myth #5 (for the ladies): CrossFit will make me too big or make me look manly.
The Facts: Unless a woman is taking testosterone boosters or some type of steroids, her body is simply incapable of becoming massive and bulky like her male counterpart because of differences in hormones. CrossFit will help you build lean muscle, and lean muscle does have a number of health and physical benefits. Lean muscle helps burn more calories (both at work and at rest), look more toned, and raise metabolism. Like they say; “strong is the new skinny”. There are literally no downsides to becoming the strongest, healthiest version of yourself you can be.
So, cross those myths off your lists and take the plunge into your local CrossFit box!
There’s no peer-reviewed research evidence backing any of this (and my own views) up. But from my experience, 2 and 5 are incorrect at least pertaining to Crossfit.
Kaccie, not sure what your experience with CrossFit really entails, but I disagree with you that 2 & 5 are incorrect…….you do NOT need to get in shape to start CrossFit. If you are already working out, yes it makes it a little easier, but if you go to a decent crossFit gym(box), it can be scaled for any level. Most women who participate in CrossFit do not look manly even with all their toned muscles. Some women, who compete at the elite level, may look more muscular than what some women prefer, but then again, most women aren’t going to be willing to put in the time or effort to get to that point anyways…same with men. And the beauty of it really is these women and men like the way they look but they train for reasons way beyond the superficial, I look good in a bathing suit, ideal! Something, sadly many people don’t understand…training for other reasons beyond the aesthetics.
You do NOT need to get in shape to start Crossfit IF you have a very very experienced top of the line Crossfit coach which is a small percentage of crossfit instructors OR you are in your early 20’s as the body can handle the wear and tear from working out doing aggressive high rep olympic lifts, plyos, and deviating safe form aka “crossfit slop”. You run a class with 10-25 people you aren’t going to properly control level of intensity. A deconditioned individual generally suffers from muscle imbalances, and muscular coordination issues, lack of body awareness and simply isn’t ready for a typical crossfit workout unless they are again working with a small percentage of coaches that can bring them to a low injury risk. Especially the crossfit ideal of going balls to the wall beating a clock.
When you can get a crossfit level 1 on a weekend, while other fitness professionals pass 4 years college degree in exercise kinesiology or months achieving an accredited certification. Physical therapists go to school for 9 years for god sakes. There is a huge discrepency and standards issue. You can say “Hey I’m 40 and i didnt crossfit and didn’t get injured” but that’s anecdotal and doesn’t negate the fact people get injured at a high rate in an its just not a 100% injury rate. Crossfit wouldn’t have a bad rap if it didn’t injure people. I know many people turned off by getting injured by crossfit (anecdotal as well). But what is not is the logic of Deconditioned people + hardcore exercise mentality” + 2 day course to educate people to be qualified to train these individuals. This is common sense. Now thats on crossfit of course to fix this.
Very well put. People need to open up their eyes and see that Crossfit is business first, fitness second.
J123. . .You’re argument is inherently flawed. Some fitness professionals have college degrees, but the vast majority don’t. Physical therapist are not the same as fitness professionals. They are Physical therapist. You can get virtual all personal training certifications online with some requiring testing at a testing center (who by the way don;t necessarily care if your identification card is who it is supposed to be) without ever setting foot in a classroom. Also, you also presume that everyone who gets a Level 1 runs out and opens a gym, or coaches right away. This too is incorrect. But what do I know. I am a 42 year old nurse who has worked in the intensive care unit, has practiced and coached CrossFit for an extended period of time, studying all of the indepenent disciplines that make up CrossFIt, and decided, after all of that to open up a box.
I won’t argue most your points, not because I agree with them but because they are more subjective in their implied conclusions and they are your opinion. I respect that. However, I will point out that your assertion that people are injured at a high rate is incorrect………as best as we can tell. Unfortunately, there has only been one study to determine training hours lost due to injury within “Crossfit”. The results showed that only 3 hours/100 were lost due to injury. That ranks Crossfit’s injury rate reasonably equivalent to that of swimming, running and soccer. Granted, a few more studies should be done. However, to assert that there is a high injury rate when the only legitimate study indicates otherwise is patently false. Anecdotally speaking, as you say……I’ve participated in Crossfit in many capacities since 2009. As an athlete, as a coach, as an Open competitor, as a fan and as a critic. In that time I’ve never seen or known anyone that was injured doing Crossfit, including myself. Another assertion you make that I agree exists but isn’t necessarily a Crossfit creed is the “all out, balls to the wall” thing. Crossfit pushes a progressive philosophy when it comes to movements done at intensity. The progression goes like this…..mechanics before consistency, consistency before intensity. Meaning, learn the proper mechanics of the given movement before attempting multiple reps of said movement. Be able to consistently perform mechanically sound movements before attempting to do said movements at intensity. I’m far from a Crossfit apologists, but the type A personality in me felt compelled to address these particular assertions you’ve made. No disrespect meant.
I think J123 gives a fair response. I get convinced either by statistics or scientific reasoning. If you can back up your words about “most women” with peer-reviewed research, then I will be convinced. Businesses like Crossfit use too many isolated testimonials and mumbo jumbo really just to sell their product. If you can explain the science (good coaches can at the very least point you in the right direction), then by all means. If not, don’t pass your opinion as doctrine.
Kacie and J123,
The key to being a happy and healthy Crossfitter is to go and check out a handful of boxes before you join. Most will offer a couple of free sessions to allow you an opportunity to test them out first. Just like in anything else, there are boxes that are focused on being the best and competition. Those probably aren’t the best place for a beginner that is easily intimidated or one the might feel the need to keep up. When I joined my box the coaches were constantly stopping me to correct my form, make me use less weight, and suggest scaling options. Their #1 concern has always been to make sure that I don’t get injured. Please don’t just buy into the anti-crossfit hype. Do your own research and decide if it is for uou by actually trying it out.
There’s a reason these women at the “elite” level look masculine…… and it has Zero to do with time and effort. Not sure who you people are trying to fool….. but every one of those crossfit games women are using PEDs! I’ve been in the fitness business for over 25 years and am well aware of how much muscle a woman is genetically able to build.
If this article wants to play the public as idiots and claim crossfit won’t make women manly…..than the author needs to give a detailed explanation why all the game’s women are as muscular as the men, without insulting our intelligence with that “elite” level time and effort nonsense.
So I have some ish with #2 – I started CF in May of this year, months and months after I first heard of it and wanted to try it. Walking into a new big box like 24Hr is scary. Walking into a CrossFit box can be terrifying. Some of that is internal/mental, but some of that burden needs to be carried my CF itself. It is really intimidating, especially for someone who spent nearly all of her adult life sedentary.
Yeah, you don’t have to prepare to start CF, as in you don’t need to know any of the movements. A great box will take you through the movements – form, technique, etc., but I could not have jumped from being sedentary to walking into any box. That was a process for me and I am sure it was/is a process for a whole host of people.
I don’t have anything to add (I’m way out of my depth here) but I would just like to say thank you to Russel, Doug Weller, Michelle, and H19 for not following the crowd in the anti Crossfit hype, and for explaining Crossfit without getting foul mouthed, or hateing, and also for explaining in an educated and experienced way. Thank you for not being afraid to defend crossfit 🙂