Is CrossFit Safe?
January 31, 2012 Category: Blog 18 Comments 
Today’s Workout:
AMRAP 20:
5 Bulgarian Split Squats (Per Leg) 53/35
5 Strict Pull-ups
40 Sit-ups
It is not news that CrossFit has been blowing up lately. If you search YouTube for Fran videos you can watch dozens of people flail though the ugliest partial range of motion thrusters and butterfly kipping pull-ups you have ever seen. Are some of them impressive? Of course. Would I recommend any of our athletes move like them? Only in a competition and only if they weren’t getting no repped by their judge. These videos, the fact that all you need is $1000 and a weekend to become a certified CrossFit instructor, and the massive variability in the quality of coaching and programming at affiliates create a lot of controversy over the safety of CrossFit. CrossFit blurs the lines of fitness program and competitive sport and I believe that it is a general misunderstanding of this fact that leads to a lot of the criticisms of CrossFit. There is inherent risk every time you move, but the rewards of fitness far outweigh the risk of injury. Fitness programs should be designed to promote overall health and reduce likelihood of injury. They should improve motor programming, strength, mobility, and cardiovascular ability. Sport tests these qualities with the added variable of opposition. It is important for every athlete to contemplate why they are training and approach their workouts with an appropriate mindset and margin of safety. Each of us must decide for ourselves how far to push the envelope. The truth is at our gym your safety is in your own hands as it is anywhere else in your life. The competitive atmosphere our community fosters in the gym is amazing at promoting intensity in our workouts, but can sometimes cause us to make stupid decisions like throwing too much weight on the bar or moving without a thought to technique. It is important to remember that the main competition for our purposes is not with others, but with our own previous performance. This is why we should seek to be as supportive as we are competitive. Know your strengths and your weaknesses and use your coaches help to make smart decisions to help you achieve your goals safely and efficiently.
Some pro and con articles…
Pro: Is CrossFit Safe? Paradigm Fitness
Con: CrossFit, Is it a safe program? Trifuel.com
A weekend certification seminar is often more than some personal trainers have under their belt. I have had my personal training business for over 4 years, and am constantly shocked in the conversations I hear between other trainers and their clients (My personal favorite: “Muscle turns to fat” … the last time I checked, muscle and adipose are completely different parts of the human anatomy). It’s amazing to me that some trainers don’t know how to mobilize injured parts of the body or even understand basic anatomy, and yet, can charge $75+ per session. I am going to make a generalization, but if all CrossFit coaches are as competent, encouraging, knowledgeable, and understanding of human limitations and mobility as our coach is, CrossFit is inherently safer…and a lot more fun.
I love the muscle turns to fat people. They make me laugh.
I am definitely glad we have a coach who believes technique and ROM are more important than how much we have on the bar.
yup…I feel confident in my ability to perform the movements specified. I think the real significance of Crossfit is the ability to compensate for injuries, has long as those injuries are communicated. There is a bit of personal responsibility that plays into Crossfit..like that one time i fucked up my back
Crossfit is safe if you warm up properly, gradually work your way up thru the weights, and keep a good training log (to know exactly when you did a certain movement and how you felt when did it). All of my injuries happened while training for running/road biking competitions and while playing soccer (self injury, no contact). I believe I have injured myself in the past due to the lack of proper stretch and warm up.
On a lighter note, I have been hearing that some athletes want to impose a burpee penalty for coaches who don’t update the PR boards…
I agree that I should be held to the same standard as anyone else in our gym. Here is what I propose for the PR/Wall of Pain burpee rule. I will update them every Friday in open gym. Should I fail to I will complete 10 burpees for every score not updated, but should someone bring up a score that is not written down on the boards or in their journal they get to do all the burpees for me that week. Does this sparkle with everyone?
Sounds good!
Thanks for this post. I was really disappointed by the negative article, which took anecdotal information from one former Crossfitter, a lack of actual experience from the blogger himself, a cursory glance at some poor examples, and concluded that Crossfit was not safe. I don’t like the question in the first place. You could easily say that Crossfit is just as safe or unsafe as walking across the street. Pay attention to your surroundings and be aware of yourself and you minimize your chances of being hurt; don’t pay attention and you’ll get run over. With any fitness program you weigh the chance of being injured with the health and fitness benefits it provides. For me, Crossfit works in that category.
On a connected note, the temptation is strong to rage regardless of tweaks, pains, and injuries. I value those people in our gym who are able to be honest with themselves, take it easy when they need to, and save the rage for another healthy day. It’s a good lesson for me.
I just want to reiterate what you said but add that I am safer in general because of CrossFit. Given my experience may be location specific, the comprehensive method of coaching has made me understand my body, be alert of my surroundings, and further strengthened my mind. I am scared of most WODs but I am better able to tackle them with the lessons which I can now use in other sports and likely prevent injury. Once I reach my dream of being a street jumper we’ll talk about what’s more dangerous.
If CrossFit was completely safe, it would be boring as shit and it would’t prepare you for a very real, very unsafe world. While I don’t plan on taking on anything I can’t handle and I have injured myself before being dumb; I think “safe” training programs consist of Zumba and Jazzercise and you’d have to kill me or there’d have to be a really cute girl involved to get me within a mile of a gym with those particularly programs.
On a side note, even yoga is dangerous….http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?pagewanted=all….welcome to life.
I debated whether or not to post a response as I try to make it a point to remove myself from CrossFit commentary. Well, at least as much as possible. I’ve been CrossFitting now for over 4 years – enough to make me an OG by many people’s standards. I would consider myself a Santa Barbara OG, but in the grand scheme of things I’m a newbie. Traver and Eric at CPC have been in it longer than I have and Traver’s old friend (and coach) Cyl was one of the original Santa Cruz members…for real OG.
As an “OG” I have seen CrossFit evolve from garages and grubby boxes (ask Nick about the Fraternity WOD sometime) to a globally marketed behemoth. And I have enjoyed my CrossFit journey immensely since I started. But I have also had my gripes about various elements of CrossFit since Day One, my biggest being the complete and total lack of “regulation” of their system. By this I mean a nebulous, if not non-existent, set of standards by which boxes are run and coaches “coach”. In spite of what CrossFit espouses, this workout methodology is NOT for everyone and NOT anyone can teach/train. Especially not after a 2 day clinic. You are not a coach after 16 hours of instruction. Period. And this is, in my humble opinion, is what makes CrossFit dangerous.
By way of comparison, I will use my own experience in martial arts. I have trained in some form of martial arts for approximately 30 years now. We’re talking regular training with amazing instructors and talented training/sparring partners. And it has only been in the past 5 years that I have considered myself worthy of teaching others. And I still train with my instructor and ask him questions ALL THE TIME. If you were to tell me that you took a 2 day course in Eskrima, Muay Thai, BJJ, or any other martial art and were about to open a gym…I would laugh in your face. Really.
Why? Well partly because I can be a jerk at times, but more importantly because it would be incredibly irresponsible and downright ridiculous for you to think that you not only perfected everything you learned in 16 hours, but that you learned enough to train, teach, and guide another human being to a level of proficiency worthy of the title “Martial Artist”. And yet, this is what CrossFit does – almost every weekend. Sold out on the regular. Give us $1000 and we will make you a coach. And you can then open a gym and show people how to lift heavy things over their heads.
CrossFit, by virtue of the way it is set-up, is an inherently dangerous methodology, mainly because of consider lax coaching instruction on the part of HQ and zero regulation of its product. Remember kids, this is a product at this stage of the game. A product that is being sold on a mass scale and taught by people with 2 days experience. Think about that objectively for a second. Kind of scary, yeah?
Now don’t get me wrong, I am sure that there are incredibly talented individuals who can walk into a Level 1 cert., glean knowledge, and pass it on. But I am willing to bet that these are individuals with either strong backgrounds in fitness or a willingness to question their trainers, continue their education, and try to become well-rounded individuals, not just throw the piece of paper on the wall.
CrossFit HQ (and many CrossFitters) would argue that it is the responsibility of the client to look after themselves and how they train. “You’re adults, be aware of your limitations and surroundings.” Well HQ, how does someone who has never trained and just joined a gym know whether or not they are getting good training? And are you (HQ) that blindly confident in your 2-day program that you know every coach you are shoveling out the door is AMAZING (hell, do you even know that they are passably good)?
No. You don’t. The callous (and I would say ignorant) belief that the cream will rise to the top sounds great in theory. But we are talking about people’s fitness and well- being. Possible career-ending injuries (ask my wife about her back), nagging pains that don’t leave, and horrible form leading to one both of the above are just a few example of the dangers of a “be responsible for yourself” approach.
In the Central Coast area, we are incredibly fortunate to be blessed with talented coaches and sweet ass boxes. But this is NOT the case in a majority of places. We have coaches who are willing to expand their education in fitness and in the fields relating to it. Most coaches are not like ours. Period.
Yes, CrossFit is dangerous. No, it is not for everyone. So let’s stop acting like it is. Please. HQ would tell you to be an adult and be responsible. How is HQ being responsible by grinding out 2-day certs? They’re not. At. All.
What does being responsible for yourself really mean? Well, it’s more than just occasional rest days, scaling weights, and warming up properly. It is studying the movements on your own (and with your coach), asking a shit-ton of questions, questioning your instructors, and realizing that you are not Rich Froning and never will be. Taking a system for granted is one of the most dangerous things that you can do and unfortunately, CrossFit is asking you to do just that. If you want to drink the Kool-Aid, go right ahead. At least ask what flavor it is.
The fact that we’re spoiled is a point I never really bothered to consider. I guess I’ve always had the luck of being in a box with someone who was an athlete/trainer/-insert profession relating to fitness- before getting into CrossFit. Someone with years of development rather than hours.
My initial response to this is that I’ve never really considered “HQ” CrossFit. CrossFit is what I do in our box, on my own time in my home, and occasionally at a visiting box, and that makes it hard to step back sometimes and see the bigger picture. In light of that, 2 day certs are a little sketch. Kudos for putting it in a new light.
I have heard another argument floating around out there that 16 hours is about what it takes a relatively intelligent person to get their personal training cert to work at a traditional gym. So I think this is a bigger and more dangerous trend than just CrossFit.
Psssshhh please, dangerous? People die or are left damaged after a football career. With rugby and soccer players get hurt just about every game. Injuries are usually out of a person’s control, often at the hands/feet of other players. This uncontrollable element is not even present with crossfit.
Crossfit keeps me from getting injured. My shoulders, neck, or back would, without fail, cause me issue at some point during a volleyball season. My regular trips to physical therapy have all but vanished since I have been crossfit’ing.
I’m inclined to agree with Will on the injury point–I was a lot more banged up when I started Crossfit than I am now. (Compressed nerve, knee problems, constant shoulder aches…everything is fixed now except my janky wrists.) We’re lucky to have a super awesome coach…the horror stories I’ve heard about really bad CF gyms make me dread moving and trying to find somewhere as awesome as CFG.
And I’m all for the proposed Nick-does-burpees-for-not-updating-the-PR-boards rule. Perhaps we can agree on a reasonable time frame for updates to happen?
I think its often underrated how dangerous Crossfit can be, especially here in our own box. Dont get me wrong I love the attitude and intensity that athletes bring to each WOD, but with intensity comes responsibility. I see it like golf, if you work hard on your swing you need to work on all aspects. Sure you can drive the ball 400 yards but can you make the ball go where you want it to? Sure you can squat 300lbs but are your knees in a good position, is your torso upright?
I’m going to have to disagree that CrossFit is not “dangerous” and the uncontrollable element is not present; and I think I can personally attest to that (in case anyone hasn’t seen the 9 inch scar on the back of my tricep). Freak shit happens, even in CrossFit. But there is an inherent risk in ANY sport, as all of my prior injuries (surgeries for those too included) came from soccer. To think that on a regular basis moving heavy weights with great force and performing gymnastic movements, doesn’t somehow pose a risk of injury is silly. However, we are lucky enough to have a coach that focuses intently on technique and will harass us until we get it right before posing a danger to ourselves and this seriously mitigates that risk.
In regards to what Jess said I agree- CrossFit tends to unfuck certain things and that’s what I love most about it. If I feared the risk to injury outweighed the physical reward, I sure as hell wouldn’t be here. It has been my main source of rehabilitation after breaking my arm, ironically, and has seriously reduced the pain from arthritis in my knees.
I think in CrossFit, and generally in most areas of life, you should listen to your body and know your own limitations (I now know I was not ready to attempt a muscle up). Sure most people will see huge gains in fitness without suffering much more than a pulled hammy. But don’t think the danger doesn’t exist and that these motions are 100% risk free. Maybe you’re just one of the lucky ones…
Glenn and I are still pretty new to crossfit and we have come to love it becuse it kicks yours ass and humbles you. One reason we decided to stay w Goodland is because of coach Nick. He payes attention to the techniques nd doing the movements properly. He makes the gym what it is. Ofcourse you can can get injured especially if you have poor trainers that pushes the competition part to hard without doing the movements properly with students of all levels but especially newbies. They don’t even know what is right or wrong. You have to take personal responsibility for your progress and training and be smart enough to know your limitations. Agree w Migs , cross fit is NOT for every one.
There is good hurt and bad hurt, love the good hurt.
As far as personal training coaches there is not even any guide lines who can call them self a trainer. That is def a danger.