The CrossFit Controversy – Readers Weigh In

Last week for my column Working (Out) Mama at The Stir, I wrote about the reasons why I don’t think CrossFit is the best workout choice for everyone. I think it was clear that I wasn’t being controversial for the sake of controversy – there are aspects of CrossFit I think are great, but just like any form of exercise, it’s important to evaluate if it’s right for you.

That said, there were some interesting points brought up by commenters on The Stir, as well as my Facebook friends, which definitely made me think. Also, Natalie, one of my Fit Mama Friday mamas a few weeks back, sent me a long, thoughtful email outlining why she disagreed with my article. So in the spirit of debate, rather than simply controversy, I thought I’d share some of the feedback with you!

CrossFit Controversy Point #1: CrossFit is functional at making you better at CrossFit. CrossFit markets itself as functional training – my point was that while many exercises it includes are cornerstones of functional movement, the point is to get better times and results in their WODs (Workout of the Day), rather than get better at daily life, or train for a specific sport.

Reader Feedback: The Stir reader Rachel commented, “I’m sorry but I deadlift, squat and push jerk overhead everday in some shape of form and I can lift those odd shaped objects and do it properly!” I agree. I think this ties in with my point that there are definitely functional exercises used in CrossFit. However, if I was programming for a client with strength goals, for example, I might incorporate deadlifts, squats and overhead presses into a workout, with a weight they would get to failure within 8 to 10 reps. I would also program the correct rest period for that goal. My point was that these functional exercises lose their focus on function when used in a WOD. Take the CrossFit WOD ‘Linda’ as an example:

Deadlift 1.5 times your bodyweight

Bench press your bodyweight

Clean 0.75 times your bodyweight

You start with 10 reps, next set is 9 reps, then 8 reps, etc down to 1 repetition. Each round is done for time.

Setting aside the weight prescription, which surely would need to be modified for each participant, this is an incredibly difficult workout which serves no purpose but to get better at doing Linda.

Natalie’s email was more specific regarding function. She wrote,  “I have to argue though that it DOES assist me in my every day life. Do I ever need to do a pull up during the day? No! But is it easier for me to carry all my groceries from the car to the kitchen in one trip because I am stronger and have better endurance? Sure! Does it allow me to do handstands on trees with my kids while playing? Yes! Can I hang on the monkey bars and show my son how to make it across because my grip strength is strong? Yes.” 

All excellent points. I would add that just about any resistance training workout will make you stronger and improve your endurance overall, especially if you haven’t been doing resistance training previously. However, the handstands and monkey bars examples are good points – for Natalie, who is the mama of two active boys, WODs incorporating handstand push ups, rings dips, etc, are definitely functional for her lifestyle.

I think Natalie’s main point, and maybe the aspect I glossed over in my article, is that regardless of what the WODs are actually training you for – even if they ARE specifically making you better at doing that particular WOD – most of the exercises involved are functional, so overall by doing CrossFit, you will see an increase in strength and endurance for everyday activities.

Image via CrossFit Fever/Flickr

CrossFit Controversy Point #2: Certification to become a CrossFit coach is minimal. This is what I think gives CrossFit a bad name. This is why I think CrossFit injuries occur. But most importantly, this is why I think some very well-run CrossFit affiliates, with excellent, knowledgable instructors, get lumped in with the bad ones and that’s a real shame.

So, where did I get my info on the minimum requirements to become a CrossFit coach, or a CrossFit Affiliate owner? From the official CrossFit website. In their explanation of the goals of the CrossFit Level 1 Trainer course, it clearly states the course is intended to, “Provide attendees an initial and foundational education to begin training others using CrossFit.” and further, that “ CrossFit Level 1 Trainers can be verified in the CrossFit Trainer Directory.” Granted, it indicates this is intended to be a foundational education – that is, the weekend workshop is hopefully only the beginning of training their coaches will attend voluntarily. However, that doesn’t change the statement that those with the Level 1 certificate can begin training others and can be verified in their online directory of trainers.

In the same vein, to become a CrossFit affiliate owner, CrossFit states, “We require an applicant to be at least a Level 1 Certificate Holder before applying for affiliation. We offer Level 1 Certificate Courses several times a year.“

My point in bringing up this minimum requirement for CrossFit coaches was not to suggest that every single CrossFit gym only has trainers with this bare minimum training. There are many affiliates out there with great coaches, some who are also certified personal trainers, some who have college degrees in exercise science. My point was, given the minimal training actually required by CrossFit as a whole, you should be very careful to check out your local affiliates trainers’ experience and ability before getting in there and doing deadlifts for time.

Reader Feedback: So many commenters on The Stir, as well as Natalie in her email, pointed out that the instructors at their particular box are excellent. Natalie wrote, “I am fortunate to have landed at a really exceptional box, but I have visited 2-3 and they had the same curriculum, same training and similar work outs. Our trainers are top notch. The one Friday we had 15 people in class, the 2 coaches brought in 3 of the other trainers to help monitor everyone! They were positioned strategically around the gym, coaching!” Natalie knows what she’s talking about – not only is she a certified personal trainer, she also has a background in dance and sports and has excellent body awareness. So if she is impressed with the quality of her coaches, then they know what they are doing. I hope everyone has the same experience.

The Stir reader Amanda wrote, “Just as with any gym or personal trainer, you should ask for creditionals and do your homework.” Exactly.

Finally, a couple more comments that definitely made me think. My Facebook friend Emily wrote, “I mean, most exercise seems purposeless to me as most of us aren’t in training for anything real – at least this makes you stronger and more able in general. I mean running prepares you for running I guess? But lots of people on treadmills or bikes don’t even compete, or don’t compete except for fun. So I’m not convinced I see that as different?”

Wow! I can’t believe I hadn’t thought of this point – it seems so obvious to me after reading Emily’s comment. I’d written that for me, doing long distance runs was to improve my endurance for running – specifically because I am currently training for an endurance event. But Emily is right: For all the runners out there training for races, there are just as many gym-goers who are running on treadmills with no particular training purpose.

Another point made both by Natalie in her email, as well as a few of the commenters on my original article, was that writing your results on the whiteboard is not mandatory. Natalie wrote, “Sure you write your WOD results on the white board…you don’t have to. I log mine so I can compete with myself. You know who gets the most applause – the new CrossFitter who comes in last! Their victory is the sweetest and celebrated the most. Let’s face it, we are all competitors. Life is a competition. If it weren’t wouldn’t we kind of lose a little motivation to try harder and be better? School – grades? Jobs – promotions? We are constantly trying to edge out the competition.” I admit, I wasn’t aware this was solely at the discretion of the participant – Natalie’s point about the competitiveness of life in general is very interesting, as well.

Another commenter, Erika, also pointed out that one of the stated rules of CrossFit is to “Check Your Ego at the Door”. While I think that’s probably an impossible rule for 100% of CrossFit participants to follow, hopefully it’s enough to make someone stop and think before they load more weight onto a barbell because they want to get a better result up on the board.

Basically – it all comes down to common sense. CrossFit, running, tennis, personal training sessions, triathlon, or whatever your chosen workout passion may be, you should first and foremost listen to your body, know your own capabilities and limitations, and adjust your workout accordingly. Do a little research before entrusting your physical wellbeing to a coach, personal trainer, or fitness instructor. The good ones will be happy to explain their qualifications to you and to help you with any modifications you may need to make.