Is CrossFit training dangerous?

CrossFit as a training methodology seems too complicated to many, due to the exercises that seem very difficult or even dangerous. Additionally, CrossFit training is often criticized for its high risk of injury. Therefore, in this article we will try to answer the question: is CrossFit training dangerous? and why it might seem that way.

CROSSFIT IS NOT JUST A COMPETITION

CrossFit, as a sport or training methodology, receives the most attention from the annual CrossFit games or regional competitions such as: Lithuanian Fitness Challenge, which takes place in Vilnius. However it is very important to understand and distinguish that athletes who train 2 times a day 3-6 times a week are preparing for these competitions. Therefore, as in any sport, they are at greater risk of injury, usually due to overtraining or insufficient rest.

CROSSFIT TRAINING

When I watch CrossFit competitions, it may seem like CrossFit training isn’t for me because I wouldn’t be able to move those weights. Such sports and workouts seem too difficult or too intense. And where are the stereotypes that weight lifting exercises, such as deadlifts or rowing, are harmful to your health and will definitely hurt your back.

Many new members who decide to try our club come with a great fear that our sports club is a little too serious for them. They are afraid that the training will be very difficult and intense, that they will not be able to perform the exercises correctly, or that they will suffer some kind of injury.

THE OFFICIAL CROSSFIT CLUB

The CrossFit training methodology has truly revolutionized the gym sector. Before CrossFit, gyms were spaces filled with machines where people worked out individually according to those machines’ instructions, or did group aerobics or other workouts. With the rapid popularity of the CrossFit training model, more and more sports clubs have started to apply similar workouts in their own sports clubs. Therefore, there are now almost no sports clubs that do not have a free weights area. These zones are designed to perform exercises similar to CrossFit.

However, it is very important to understand that CrossFit training is not just a training space or certain exercises or their combinations. CrossFit is a training system focused on long-term results for members. Nowadays, in many sports clubs you can find workouts called “Xfit”, CrossTraining”, “Functional Training” etc… Which is essentially very similar to CrossFit training, only there are some differences:

• Professional and qualified trainer – those who know and understand what they are doing, not just showing exercises. A good trainer knows which exercises to choose for which person. A responsible trainer knows his clients, knows their weak points and their opportunities. Understands how to perform all exercises correctly and can explain them clearly to the client.
• WOD (workout of the day) – Daily training is not casual, each training is part of a long-term sports program. Which is compiled by analyzing the sporting achievements of existing members, thus learning the common skills and weaknesses of members.
• Training structure – The training should be clearly structured in certain parts. For Amber CrossFit, each workout consists of the following parts:
  • Heating;
  • Skill/Strength;
  • WOD
  • Additional work
  • Cooling
• Group size – Flow management is essential to guarantee quality training. Because the coach must show proper attention to each training participant. Therefore, if 20 or more people choose to train, it is impossible to do it qualitatively.

Official CrossFit gyms and instructors specialize in group training. CrossFit sports clubs are suitable for precisely this type of training. Therefore, trying CrossFit training is necessary do it at an official CrossFit club.

INTRODUCTORY COURSE FOR NEW MEMBERS

We understand why our gym and training may seem difficult or dangerous. We also know that we cannot allow new members to participate in group training without preparing them. Therefore, from the first days of the club’s opening, all new members had to attend a special introductory course. Which we need for two reasons:

• Our goal is to teach new Amber CrossFit members how to exercise and move more correctly. We also prepare new members for CrossFit group workouts, so that everything is clear about the workouts, exercises and exercise names that take place in our club. The goal is for people to feel safe and courageously participate in group training;
• The second objective of the primer is that this course helps maintain a high quality of training. During the training, the trainer can pay the same amount of attention to each training participant. He does not need to spend all his time with beginners who need to be taught how to perform one or another exercise correctly.
• During the primer, new members understand which exercises or variations of those exercises are right for them. Instructors get to know new members, their abilities or injuries. It also helps new members more accurately predict their goals and achieve them.

RISK OF INJURIES IN CROSSFIT TRAINING

This year a very interesting study was published that investigated the likelihood of injuries in the sport of CrossFit. According to the author of the article, the sport of CrossFit is classified as a sport with a sufficiently low probability of injury. There is a similar likelihood of injuries in sports such as: weightlifting, running, athletics, rugby or gymnastics. You can read more about the study in the link above. The most important thing is to pay attention to 3 details that led to such sporting results:

• Training frequency;
• The CrossFit experience;
• A competitive CrossFit experience;

HOW MANY TIMES A WEEK TO TRAIN

According to this study and Amber’s CrossFit experience, we see that there is a greater risk of sustaining an injury during CrossFit training if a person exercises less than 3 times per week. Amber CrossFit has an average member attendance of 3.6 times per week.

Therefore, we recommend training at least 3 times a week, this training frequency will help you reach your goal faster, but also fully recover after each workout.

CROSSFIT EXPERIENCE REQUIRED

The study also found that new members who have little experience in CrossFit training are at greater risk of injury. Therefore, the Amber CrossFit Club has a mandatory beginner’s course for all new members. In this way we try to make it easier for a person to enter the overall training process of Amber CrossFit, but at the same time reduce the possibility of injury. It is also logical that the longer a person attends our training sessions, the more his body adapts to the loads and the risk of injury is very low.

A very important element of the CrossFit training methodology is Exercise Techniques | Constance | Intensity connection This is one of the topics of the CrossFit Level 1 exam. During which future coaches must understand the relationship between exercise technique, consistency and intensity. Everything happens gradually and only when you are sure of one can you move on to the next.

COMPETITIVE CROSSFIT ATHLETES

While CrossFit training is not the same as CrossFit competition, it is often confused. However, CrossFit athletes training and preparing for competition are more likely to suffer injuries. But this is the case with representatives of all sports.

THE MOST COMMON INJURIES IN CROSSFIT.

The study discussed above identified the following most common injuries in CrossFit competition or training: shoulders, lower back, and knees. These findings show that there are definitely exercises in the sport of CrossFit that can be harmful or cause injury. Like for example we can mention pull-ups with movement: kipping pull ups. Often people start doing pull-ups to get more reps, which can really hurt your shoulders, especially if you don’t have enough upper body strength. At Amber CrossFit, there is a rule if you don’t do 8 pull ups in a row: No movement: The strict pull up coach must not allow you to do pull ups with movement. Amber CrossFit is a special testing methodology called the Levels Method, designed to allow each member to evaluate their abilities and understand very clearly what their abilities are and what their weaknesses are.

RISKS AND BENEFITS OF SPORT

Now that we’ve covered the risks and potential injuries in CrossFit, let’s take a closer look at the benefits of CrossFit training.

We agree that CrossFit training carries the same risk of injury as any other sport. However, the most relevant topic is: what is more important, an injury in sports or not doing sports and the associated risks, which we can look at in our next article.

CONCLUSIONS

Although CrossFit receives a lot of criticism because of its popularity, and perhaps especially because of unofficial clubs, research shows that official CrossFit clubs are no more dangerous than other, more common sports.

For today I would like you to understand that not all sports clubs are the same, even not all CrossFit sports clubs are the same, they differ in training program, rules, structures, etc. Therefore only you can choose the one that best suits you. On behalf of Amber CrossFit, we can confidently say that we do our best to provide you with the highest quality personal and group training services.