CrossFit is a popular exercise trend that seems to be here to stay. Because of its rapid rise in popularity and unique training methods it has attracted a lot of both good and bad publicity. Generally speaking the medical profession and musculoskeletal therapists tend to warn against CrossFit and there is good reason for that as there is a definite risk of injury associated with that type of training but I also believe that CrossFit has its place and does a lot of good for a lot of people as well. I can speak from first hand experience when I give advice around CrossFit training as I was a full time CrossFitter for 4-5 years!!

Pros to CrossFit

With the rising levels of obesity and inactivity in Australia I certainly don’t think that people working out at a CrossFit gym is the worse thing in the world. The community environment at a lot of crossFit gyms provides a lot of support for people getting into exercise. It is a fun way to train as a group and it can be less intimidating than training at traditional gyms. I also believe that the combination of metabolic conditioning workouts mixed with strength training is an incredibly effective way to lose weight and gain muscle. I have seen a lot of people make amazing lifestyle changes through CrossfFt and lead much healthier lives which can only be a good thing.

Cons to Crossfit

When anyone lifts heavy weights there is always a risk of injury and this is where a lot of the negative publicity around CrossFit is focused. As a Chiropractor I have treated a lot of CrossFitters for all sorts for of injuries. I would have to say that there are a couple of common situations with how most injuries have occurred.

Crossfit Competitions– I’m not a big fan of CrossFit competitions or the annual CrossFit open. In this setting common sense seems to leave some Crossfitters as the adrenalin of competition sets in! Average athletes suddenly seem to believe that they are going to be able to qualify for the world CrossFit games and attempt ridiculous lifts simply because there are in a competition setting. I have seen people attempt to lift their 1RM deadlift or clean and jerk multiple times in a workout and then end up with some pretty serious injuries. If you are going to do a competition it is important to leave your ego at the door and know your own limitations. It’s very hard to be a badass CrossFitting machine with a serious lower back or shoulder injury. These competitions are one off events and it seems silly to ruin your training for the next 6 months for the sake of a competition.

Poor technique during Metabolic Workouts with heavy weights- The other setting where a lot of injuries occur is during the ‘metcon’ type workouts where heavy submax weights are preformed multiple times when people are fatigued. In this instance it is hard to maintain correct form when fatigue sets in and people are encouraged to finish workouts at a set weight even though their lifting form has turned to custard. In this setting there are at real risk of injury.   Again this is where it is important to know your limits and drop the weights or simply stop a workout if you’re losing good form or in pain when lifting.

 How to CrossFit Safely

Find a good gym- A lot of the above criticisms of CrossFit can simply be avoided by joining a good gym with great coaches. As with any industry there are some inexperienced and poorly trained CrossFit coaches around who don’t know how to coach correct technique and don’t programme their workouts very well. Look around for an established gym with experienced coaches. There are a lot of good CrossFit gyms around with coaches and gym owners who are doing a fantastic job of getting their clients super fit, strong and healthy!

Look after your body- CrossFit is a full on training programme so it is important to make sure you are looking after your body BEFORE any aches or injuries occur. Good CrossFit gyms should have a good mobility/stretching programme in place. Also some additional musculoskeletal maintenance is of huge benefit to CrossFitters. Regular massage to look after those hard working muscles and chiropractic to maintain correct structural alignment and nervous system function can be beneficial. Preventing injuries and looking after yourself will keep you happily training and getting strong and fit.