CrossFit has gotten a bad rap over the years and there are a plethora of examples on YouTube of people doing things at a CrossFit box that are at best crazy and at worst, dangerous. CrossFit is not for everyone, but those trying should at least get the basics right to avoid injury. Here are five common CrossFit missteps, and what can be done to fix them.
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They’re Obsessed With Numbers
If you call a CrossFitter “numbers obsessed,” many would take it as a compliment. CrossFitters think of themselves as athletes, but many don’t track progress the way athletes do. The byproduct of the work you put in is that you also look good with your shirt off. You may be able to do 100 reps on the bench press or squat rack but how do you look in the mirror?Fix: Use numbers for your lifts and times for your workouts as a tool to work towards your goal.
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Their Reps Are Too High
Olympic lifts done for high reps can be extremely dangerous, especially for beginners — this can lead to injury. There is a big difference between good pain and bad pain. In CrossFit, you have an added element of the clock and time. When you’re racing against the clock and trying to get in as many reps as possible, you can end up injuring yourself. Fix: Be smart and start with lighter weights, work your way up to perfect technique instead of worrying about how many reps you’re getting in before the lock stops at your box. Know the difference between good pain and bad pain.
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They Have Bad Coaches
CrossFit offers a two-day seminar that goes over the basics of form and alignment, and the rudimentary elements of Olympic lifts. While the (CrossFit Level 1) certification is very informative, it is only a 15-hour course and with that certification you are now able to coach at CrossFit boxes around the country. Are you going to take advice from a coach with only 15 hours experience?Fix: Find a coach with a lot of experience and make sure they are qualified to teach you the basic Olympic lifts correctly. Make sure to get in some auxiliary work with free weights and add in very strict movements. You should always make sure you have a good coach or training partner to spot you while you perform your WOD.
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They Use Bad Form
CrossFit borrows heavily from gymnastics. The reason for being is that both sports are focused on moving the body specifically and with control through space. Many CrossFitters use their momentum to do a kipping pull up and focus on how many reps they can get instead of focusing on correct pull up form. Although many CrossFitters would say kipping is an advanced movement, they should be performed with base of strength developed by doing the strict version first. Fix: Make sure your strength is high enough for kipping by performing strict pullups.
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They Embrace Injury
Many CrossFitters think that when they get injured during a workout, they are making progress in the gym. They think that working through an injury shows how strong and determined they are. This is the wrong mindset when trying to hit your goals.Fix: Make sure that you maintain proper form to prevent injury even if it means not completing your circuit. Training through an injury is the worst thing you can do in the box or in the gym.
CrossFit has gotten a bad rap over the years and there are a plethora of examples on YouTube of people doing things at a CrossFit box that are at best crazy and at worst, dangerous. CrossFit is not for everyone, but those trying should at least get the basics right to avoid injury. Here are five common CrossFit missteps, and what can be done to fix them.
They're Obsessed With Numbers
If you call a CrossFitter “numbers obsessed,” many would take it as a compliment. CrossFitters think of themselves as athletes, but many don’t track progress the way athletes do. The byproduct of the work you put in is that you also look good with your shirt off. You may be able to do 100 reps on the bench press or squat rack but how do you look in the mirror?
Fix: Use numbers for your lifts and times for your workouts as a tool to work towards your goal.
Their Reps Are Too High
Olympic lifts done for high reps can be extremely dangerous, especially for beginners — this can lead to injury. There is a big difference between good pain and bad pain. In CrossFit, you have an added element of the clock and time. When you’re racing against the clock and trying to get in as many reps as possible, you can end up injuring yourself.
Fix: Be smart and start with lighter weights, work your way up to perfect technique instead of worrying about how many reps you’re getting in before the lock stops at your box. Know the difference between good pain and bad pain.
They Have Bad Coaches
CrossFit offers a two-day seminar that goes over the basics of form and alignment, and the rudimentary elements of Olympic lifts. While the (CrossFit Level 1) certification is very informative, it is only a 15-hour course and with that certification you are now able to coach at CrossFit boxes around the country. Are you going to take advice from a coach with only 15 hours experience?
Fix: Find a coach with a lot of experience and make sure they are qualified to teach you the basic Olympic lifts correctly. Make sure to get in some auxiliary work with free weights and add in very strict movements. You should always make sure you have a good coach or training partner to spot you while you perform your WOD.
They Use Bad Form
CrossFit borrows heavily from gymnastics. The reason for being is that both sports are focused on moving the body specifically and with control through space. Many CrossFitters use their momentum to do a kipping pull up and focus on how many reps they can get instead of focusing on correct pull up form. Although many CrossFitters would say kipping is an advanced movement, they should be performed with base of strength developed by doing the strict version first.
Fix: Make sure your strength is high enough for kipping by performing strict pullups.
They Embrace Injury
Many CrossFitters think that when they get injured during a workout, they are making progress in the gym. They think that working through an injury shows how strong and determined they are. This is the wrong mindset when trying to hit your goals.
Fix: Make sure that you maintain proper form to prevent injury even if it means not completing your circuit. Training through an injury is the worst thing you can do in the box or in the gym.
