The Good, the Bad and the Ugly | Mark Rippetoe

By Mark Rippetoe

Here's what you need to know...

o CrossFit has done an incredibly good job at popularizing tough training using barbells.

o CrossFit is fine "Exercise" but it's not "Training." The undoubtedly impressive CrossFit Gamesathletes don't use CrossFit programming.

o There are good and bad CrossFit coaches, but the certification farm CrossFit has become oftenproduces more bad than good.

I was associated with CrossFit for about three years beginning in 2006, providing weekend seminarsand instructional videos that demonstrated technique on the five basic barbell exercises. I ended myformal association with the organization in 2009 due to ideological and personal differences, andThe Aasgaard Company started our own seminar product in January of 2010.

During this seven-year period of time I've become quite familiar with the system and the people whodeveloped it, I've watched it change significantly over these years, and I've come to hold severalopinions regarding CrossFit. Some of them I will share with you here.

The Good

CrossFit is the greatest thing that has ever happened to barbell training, bar none, unequivocallyand absolutely.

Since the invention of the equipment a hundred years ago, nothing has placed more hands on morebarbells than CrossFit. This is what motivated my involvement with them in 2006 - I saw a hugeamount of potential for the advancement of strength training.

Now, it must be said that P90X broke the ground with their infomercials, the first of their kind,showing people getting results with exercise that was actually hard. Previously, the primarycriterion for exercise advertised on TV was that the DynoIsoThighMaster2000 folded up and storedunder your bed. It was fun and took five minutes a week. And it was easy.

So P90X comes along and says that you have to get sweaty and tired if you want to get stronger andlose bodyfat, and it will help if you do their diet too. After a period of development that began in2002, they started airing millions of infomercials in 2004, and within a couple of years every humanbeing on Earth had been exposed to the idea that "hard" was productive, and that muscles needed tobe "confused," an idea first popularized by the Weider organization in the '70s. With the broadgeneral public exposed to the ideas of "hard" and "random/muscle confusion," the field had beenplowed.

CrossFit began to get popular about this time. It has been called "P90X with barbells" -- it confusesthe muscles with random exposure to a variety of movements and equipment that P90X does not use,and it is very hard. CrossFit had an appeal that has subsequently ballooned into the fastest-growingbusiness opportunity for gym owners in the history of the industry.

Each of these gyms (I'm sorry, but I cannot call them "boxes") has bars, bumper plates, racks ofsome sort, and the platform space to do the basic exercises that comprise effective strength training.And each of them also offers a place to do the WOD that all the other CrossFitters around the worldare doing that day. But if they'll let you, each gym also is a place where you can do very productivestrength training.

CrossFit also constitutes nothing less than a total revolution in the potential for the development ofOlympic weightlifting in the United States, so far in excess of Bob Hoffman's wildest dreams that theEnglish language fails to describe its importance.

For example, in 2004 there was one place to do the snatch and the clean jerk in the entire Dallas Ft.Worth Metroplex: Tom Witherspoon's garage. Before, six million people/Tom Witherspoon's garage.Now, 10 years later, there are no less than 40 CrossFit affiliates - probably 41, since I've been typinga while. USA Weightlifting has yet to capitalize on this unique opportunity, for reasons beyond thescope of this article. Nonetheless, the amazing opportunity remains in place.

So, no matter what other derogatory stuff I or anybody else says about it, CrossFit has providedmore people with access to barbells and the motivation to lift them than any other single factor inthe past hundred years. Our company (Aasgaard), Rogue Fitness, York Barbell, Lululemon, RobbWolf, ten or so shoe companies and chalk and tape manufacturers, several dozen Olympicweightlifting coaches, hundreds of grass-fed beef suppliers, and tens of thousands of commercialspace landlords have all benefited from the existence and phenomenal expansion of CrossFit.

We will all be forever grateful for the work.

The Bad

CrossFit - the program on the website and the methods taught at their "certs" -- is Exercise, notTraining. Exercise is physical activity for its own sake, a workout done for the effect it producestoday, during the workout or right after you're through. Training is physical activity done with alonger-term goal in mind, the constituent workouts of which are specifically designed to producethat goal.

Exercise is fun today. Well, it may not be fun, but you've convinced yourself to do it today becauseyou perceive that the effect you produce today is of benefit to you today. You "smashed" or "crushed"or "smoked" that workout... today. Same as the kids in front of the dumbbell rack at the gymcatching an arm pump, the workout was about how it made you feel, good or bad, today.

In contrast, Training is about the process you undertake to generate a specific result later, maybemuch later, the workouts of which are merely the constituents of the process. Training may eveninvolve a light day that you perceive to be a waste of time if you only consider today.

CrossFit is a random exposure to a variety of different movements at different intensities, most ofwhich are done for time, i.e., as many reps as possible in a stipulated time period or a stipulatednumber of reps done as fast as possible. As such, it is Exercise, not Training, since it is random, andTraining requires that we plan what we are going to do to get ready for a specific task.

Different physical tasks require different physical adaptations; running 26.2 miles is obviously adifferent task than squatting 700 pounds, and the two efforts require completely different physicaladaptations. If a program of physical activity is not designed to get you stronger or faster or betterconditioned by producing a specific stress to which a specific desirable adaptation can occur, youdon't get to call it training. It is just exercise.

For most people, exercise is perfectly adequate -- it's certainly better than sitting on your ass. Forpeople who perceive themselves as merely housewives, salesmen, or corporate execs, and for mostpersonal training clients and pretty much everybody who can afford a CrossFit membership,exercise is fine. CrossFit sells itself by advertising the random part: random is not boring, and not-boring gets people to come back. Coming back while doing the diet at the same time gets you abs.CrossFit is largely about abs.

CrossFit is also about the concept of "community" -- the reinforcement of behavior through groupparticipation and group approval. I understand this quite intimately, because I have met some of thebest people I have ever known through CrossFit, the vast majority of whom are still friends eventhough I'm no longer associated with CrossFit formally. A better-than-average group of people thatlikes you and helps you be better is a very powerful motivator for improvement, and CrossFit: TheCommunity provides this in abundance.

These two very powerful motivating factors -- non-boring and in-group social dynamics -- workingtogether, do the best job of reinforcing workout adherence that has ever been brought to play in thefitness industry. In fact, CrossFit operates, in this important respect, in a way that is completelyopposite to the industry paradigm of sell-'em-and-run-'em-off.

But this active retainment of members actually using the gym creates a unique problem for CrossFitfacilities that no one else in the standard fitness industry has to face: the post-novice trainee.

As you are obviously aware (since you have memorized my books), a novice trainee is one for whomrecovery from each workout is possible within a very short time frame -- 48 hours or so. This isbecause untrained people are unadapted people, and for unadapted people anything that's harderthan what they've been doing causes an adaptation.

This is why CrossFit works so well for the vast majority of the people that start it: for the first time,an exercise program causes them to experience rapid improvement... at first. Then the problem withCrossFit becomes obvious.

CrossFit is not Training. It is Exercise. And exercise -- even poorly-programmed random flailing-around in the floor for time -- causes progress to occur, for a while. For the novice, CrossFit Exercisemimics the effects of Training, because it's hard and because stress causes adaptation. Then,progress slows, since the Laws of Physiology cannot be ignored. The more you adapt to physicalstress, the stronger and fitter you become. And the stronger and fitter you become, the moredifficult it is to get more strong and more fit, because the easy part of the process has alreadyoccurred.

This is called the Principle of Diminishing Returns, and is evident throughout nature and your ownexperiences, if you have paid attention. Once the low-hanging fruit have been picked, you have toget a ladder, and then you might need a helicopter -- and each increase in complexity yields lessfruit, damnit.

And this is precisely where CrossFit: The Methodology falls apart. Once a person has adaptedbeyond the ability of random stress applied frequently under time constraints to cause furtherimprovement, progress stalls. And increasing the intensity of the random stress doesn't work either -

- that just gets you hurt because you haven't gotten stronger, and your heart and lungs can onlywork at about 200 BPM and about 50 RPM.

Further progress must be based on an analysis of the adaptation you want to create, and a programof Training for the purpose of causing that adaptation to occur must be correctly designed andfollowed. Beyond a certain point, random physical stress fails to continue to elicit a favorableadaptation.

CrossFit appeals to many people because it claims to be about doing everything well and nothingperfectly. Humans cannot excel at everything, as evidenced by the individual performances withinthe Decathlon as compared to the specialists' performances in those events. But at some point, evenpeople who don't want to excel at anything in particular realize they aren't really improving atanything in general. People motivated to get this far are also motivated to continue improving, andeven if you want to be merely good at everything, there must be a way to continue to improve thisgeneral competence. "Mainsite CrossFit" cannot drive this improvement beyond a certain point.

This is precisely why the advanced athletes who win and place at the CrossFit Games do not useCrossFit website programming to achieve advanced levels of the strength and conditioningnecessary to perform at that level. None of them. This is widely known and freely admitted byeveryone not involved with the company. All athletes at advanced levels must Train intelligently toadvance, and CrossFit: The Methodology doesn't do the job.

Strength is an excellent example of a physical characteristic that drives improvement in otherathletic parameters. More strength means more power, more endurance, better coordination, andbetter everything else. This is why, all other things being equal, the stronger athlete is the betterathlete.

You can get stronger for a while doing random exercise, but everyone who has tried it knows that athttp://bit.ly/1EaHhCR some point you have to put more weight on the bar and lift it on a regular,programmed basis that obeys the rules of adaptive physiology and logic. You have to plan to getstronger by doing things that require that you be stronger, while not doing things that interfere withthe process. Random WOD CrossFit is not good at making this happen -- or even allowing it tohappen.

So, the program that's very good at getting people to stay involved is also very good at gettingpeople to the point where the same random exposure to hard physical stress no longer works, andmust become non-random in order that progress continues to be made. For many CrossFitters,exercise will always be enough. But for many others, CrossFit takes them to the point whereCrossFit isn't good enough anymore. For them, Exercise leads to Training, and CrossFit is merelyExercise.

In other words, CrossFit has an inherent problem that it cannot seem to solve.

The Ugly

Why can't CrossFit: The Business Model solve the problem? Because it doesn't want to. Hell, itdoesn't need to: at eight to ten completely sold-out Level I "certs" every weekend, each of which mayenroll 50 participants at $1000 each, it would be very difficult to convince any sane person thatCrossFit has any problems at all.

Here's one aspect of the problem: how many of these approximately 500 people failed? How manycertified CF Level I "coaches" are actually qualified to coach CrossFit or anything else? How manyhave the experience to understand The Bad -- the limitations of WOD programming -- and how tocorrect it?

Any organization which grows this fast will have problems. Among the more serious problems thatCrossFit has are the injuries. Shoulders, Achilles tendons, rhabdomyolysis, and all the other thingsthat are the potential result of overtraining an athlete who cannot continue to adapt to randomlyapplied and sometimes very intense physical stress. These are potentially life-altering exposures toneedless trauma that can be prevented by not doing stupid shit to people who don't know any betterthan to do what they're told.

NFL players get injured. So do almost all professional athletes. In fact, every competitive athletefaces the prospect of injury, because that is the price paid for shifting the focus from merely doing towinning. The risk/reward ratio has been calculated and allowed for.

CrossFitters get injured while exercising in the gym. Most are upset when this happens, but some ofthem regard these injuries as a marker of status -- as though the injury itself confers some elite levelof athletic accomplishment to a set of pull-ups. It may be a torn callus or a torn cuff tendon -- anyinjury represents a setback in an actual training program, while for a CrossFitter it may be regardedas evidence that something wonderful has been achieved.

People working very hard at high-intensity high-volume physical tasks are going to get hurt, nomatter why they're doing the work. One of the reasons that Training results in long-termimprovement is that it properly assesses the current state of the athlete and logically plans forimprovement in a way that is sustainable, safe, specific to the goal, and therefore productive.Random exposure to varying levels of volume, intensity, rest, technical complexity, and power outputcannot be sustainable, safe, specific, and productive.

You know the Hamill study, published in the JSCR that evaluates the risk of injury in various athleticactivities? The one that found that "weight training" was one of the safest activities in the spectrum?CrossFit actually has the potential to change this.

The Ugly is that some freshly-minted CrossFit coaches recognize this Training/Exercise problem,even if they can't articulate its cause, and attempt to address the situation by simply adding to theintensity. Adding weight to already fatiguing ballistic movements is dangerous, and you're not beinga pussy if you recognize the fact that this is not always a good idea.

Weighted high-rep 24-inch box jumps for time are a potentially very dangerous dose of stress, fromboth a metabolic and structural perspective, made even more dangerous in combination with severalother high-rep movements that can fatigue the athlete in the short-term and produce high levels oftendon and muscle inflammation in the long-term.

Is everybody who passed that CF Level I Cert last weekend actually capable of evaluating which ofthe people in the class should do this workout, even if they can?

The Ugly is that one of the best things that has ever happened to strength and conditioning is alsoone of the worst things that can happen to some very good people. People who are committed to youbecause you have shown them progress and because they are part of your group will do thingsbecause you tell them to. This is unfortunately true, people being people, and it has gotten some ofthem badly hurt.

A Coach is supposed to know better than to place people in a position to get hurt by asking them todo things they can't or shouldn't do. The fact that everybody all over the world is doing these thingstoday should not matter to a Coach.

There are hundreds of very good CrossFit affiliates across the country and around the world, staffedby very good coaches with more-than-adequate experience and excellent judgement about allmatters regarding exercise and training, which to use, and who to use it with. I know many of thesepeople, and I can tell you with absolute certainty that they know what they're doing.

The Ugly is that there are many thousands of CrossFit affiliates around the world and hundreds ofnew "coaches" each weekend. Think about this very carefully.

This piece first appeared on T-Nation.com.

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