CrossFit: Is it good or bad? My experience in 6 months of training.

As many of you know, 6 months ago I decided to start a CrossFit training test period. For that reason, I decided to take some test classes in many different Boxes (Gyms of CrossFit) until I found the one that made me feel comfortable with the quality of its professionals and facilities. That's when I met Crossfit 506, where I was welcomed me with pleasure (that’s what I think LOL) to develop this project.

The main purpose of this training period was to demonstrate, through standard tests, whether CrossFit was going to impact positively or negatively on my body. For this, I progressively evaluated changes in terms of strength, power, endurance, mobility, nutrition and physical care, and I must tell you that the results were really surprising.

There were several reasons that motivated me to do this trial period, but I mainly did it because I have witnessed several times how many professionals in human movement sciences have demonized this popular training system. Many of them without even having practiced CrossFit in their lives (people love to talk without foundation).

Of course, it is very common to hear how many of the people who practice CrossFit end up with severe injuries in the back and shoulders mainly, situation that has helped the bad reputation grow. Maybe you are asking yourself right now: But then, why do so many people get injured? I’ll talk about this later in my conclusions. For now, I want to show you the results and evolution of the three sets of tests that I applied. The first at the beginning, the second at 2 months and the last one at 6 months.

Take into account that I trained CrossFit around 5 times a week. The first 4 months I assisted regular group classes and the last 2 months I had a different training programming (heavier and more demanding) that Coach Juan Vargas made for me.

But let's see the results:

As you can see, the breakthrough at the strength level was surprisingly positive. At the beginning I took these three exercises as a reference because they are commonly used at a CrossFit training, and I already had experience performing them. So there was no great learning curve since month 0. Experiencing such great increases of more than 28 percentage points in such a short time confirms me that a great job was done in each of the training sessions.

As in strength tests, my body increased resistance by more than 22%. This perfectly fits with the type of cardiovascular training that is performed in each of the WODs (Workout of the day). In the same way, I used pull ups, squats and push ups because they are three basic movements that are practically used in any sport and that I have been performing for several years.

Overall I experienced a slight setback in the leg power tests performed. This is consistent with the training programming regularly used at Crossfit 506. It is also important to note that my previous sport discipline is Karate, which is composed of explosive movements that require a lot of power. Skills that were not worked during the last 6 months.

One of the results that I liked the most was mobility as it contradicts the popular belief that "weights make people stiffer".

Curiously, the FMS tests performed with the coaches Javier Gómez and Daniel Torres from GoMind had the same overall results in the three periods. This rating of 19 denotes a high level of mobility in my body.

I definitely managed to have this result thanks to the dedication of always performing joint mobility before and after each training session.

At a nutritional level, Dr. Mariángel Garro of Nutrición Atlética kept me with a plan of about 3500 kcal throughout the trial period. The results were very positive as the impact of the exercise caused my body to slightly increase muscle (without performing hypertrophy workouts) and greatly reduce body fat, and therefore the fat percentage.

Finally, against all odds I suffered only one wrist injury (at the very beginning of the period) in the 6 months of training which I managed to recover in just 1 week with the help of Kinemed’s professionals in physical therapy.

Undoubtedly this was achieved thanks to the combination of three essential factors that everyone should take into account when deciding to start in a high impact sport. These are: Polishing every technique detail of the exercise, performing lots of mobility and stretching, and attending Physical Therapy to help release charged areas.

To conclude, I can assure you that today I have a healthier body than 6 months ago. I was able to increase my strength and endurance while maintaining the same level of mobility. And best of all: Basically FREE OF INJURIES.

Returning to the issue of: why do so many people get injured at CrossFit? Let me tell you something. Indeed the type of exercises that are performed in a CrossFit training can become very demanding, but the truth is that most people suffer injuries because they choose BAD coaches. And what is a bad coach? Let's look at some easily detectable characteristics:

1. They don’t ask you about your sports experience.

2. They don’t ask you if you have suffered or are suffering from any injuries and/or illnesses.

3. They don’t ask you about your training goals.

4. Even though they asked you all of the above, they don’t use it as input for your training routine.

5. They don’t apply at least a mobility test on you.

6. They are always distracted during class (joking around or using the cell phone).

7. Even though they know you are a newbie, they don’t check on your technique during the class.

8. They let you lift weight without knowing if you have experience, or worse, even knowing that you don’t have it at all.

9. When the workout finishes, they don’t ask how you felt during the class.

10. Among many others.

Finally, there are several tips I must give you to have a positive experience in case you decide to start, return or continue on CrossFit.

1. Technique, technique and more technique.

There is no need to rush with weights. I lasted 15 days with a bamboo stick performing Cleans, Jerks and Snatches (Olympic weightlifting techniques used at CrossFit) until I was able to understand them and incorporate them better.

From now on I warn you. If you are one of those who likes to be the "macho man", lifting weight from the very beginning to show people your abilities, it is very likely that you will end up injured and become one more of the large group of people who get injured in the first months of practicing CrossFit. Take it easy, you will have your chance to show how strong you are. This takes me to the second point.

2. Cheap is expensive.

Look for a Box with trained coaches who really care about correcting and instructing their clients (remember the characteristics of a bad coach). I must warn you that if you are one of those who likes to save a little money and decide to choose the cheaper Box, remember that low budget places tend to have low quality professionals. Don’t forget this: Your physical health starts in the hands of a good coach.

3. Punctuality.

Always arrive early and leave until class is over. Guess what is done before and after each WOD. Yes exactly, what people are lazy about: MOBILITY and STRETCHING. Essential factors to avoid injury.

4. If you start to feel any abnormal pain, GET IT CHECKED.

My best recommendation is to look for a good physiotherapist to treat discomforts and discharge the overloaded areas. Avoid being those who "heal themselves" over time filling the body with pain killers. In high-impact sports, fatigue injuries become very common.

At Kinemed you can find excellent professionals and luxurious facilities to have the physical care you need. In addition, if you say that you follow this Blog you’ll receive a special discount.

5. Food first.

I’ve said it and I will always say that you must take control over what you eat. If it is within your means, ask for the advice of a nutritionist. The secret to seeing and feeling good depends on 80% of what you eat and drink.

6. Fashion that should not be fashionable.

Get use to train without all the implements that are commonly used by crossfitters for fashion (wrist bandages, belts and knee pads). The daily use of these implements can cause weak spots in your body that can be dangerous. With the right technique you will not need any of that, unless you are doing something special, such as: lifting a new weight to set a personal record.

Finally, enjoy this SPORT and enjoy it as much as you can. Contrary to what many people say and based on my experience I could tell you that CrossFit is NOT bad if it is performed in the right way.

At this point, if you are still reading this is because you found value in this post and that really honors me. Definitely, this project wouldn’t have been possible without the help of my great team of Kinemed, Nutrición Atlética, GoMind and of course Crossfit 506 that opened me the doors to share all their professionalism. Without a doubt the best Box for the “ticos”.

Happy workouts!

#english