It’s February! It’s a new year and a new you! “This is it! This is the year that I am going to lose weight and get fit!”- says the majority of the world every new year. At the beginning of each year, for the first few months, people are on a major health kick to lose weight and get healthy. People are going running, joining gyms, finding trainers, and trying new fitness programs to help them achieve their goals. One new program that has taken off in the past few years is CrossFit; a quick, high intensity workout. The fast paced, Olympic weightlifting, running based program hits every muscle and leaves your body aching and drenched in sweat (CrossFit). Due to the high intensity of the program, people say that the Epidemic of CrossFit is too much for our bodies to handle and not good for us. People are taking it to the extreme, pushing their bodies to the point that their fatigued muscles produce too much Myoglobin. Access Myoglobin released into the blood stream clogs the kidneys and in turn poisons them. Although there are health risks associated with CrossFit, the idea of an intense, short, full body workout infatuates people and has led to a significant number increase in the CrossFit community. Are you going to be one to jump on the bandwagon and try the new hype fitness epidemic?
Over several
decades of trying to formulate the perfect fitness program, one that
encompasses “increased work capacity across broad time and modal domains”, is the
new fitness epidemic, CrossFit (CrossFit).
This up and coming fitness regime, established in 2000 by former gymnast
Greg Glassman, has become “the largest gym chain in history and [has] turned
fitness into a spectator sport” after just 15 years (Alfonsi). The new fitness
program, that takes place in a bare facility known as the “box”, encompasses
aspects of weightlifting, calisthenics and gymnastics (1). The high intensity, constantly moving workouts
have been compared to the feeling of being in a fight or similar to a foot
pursuit in a law enforcement case (Origins of CrossFit). Although given these
intense situations, Glassman claims that CrossFit is not only for the young and
fit, but for anyone, even the elderly. CrossFit was designed not to focus on
getting big muscles, but instead on functional movements like squatting and
lifting that can be performed by anyone as well as improving cardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, coordination, agility,
balance and accuracy (1).
After letting the
idea of CrossFit marinate for a year, Greg Glassman opened the first “box”,
CrossFit gym, in Santa Cruz California (Alfonsi). Since then about twelve
thousand more boxes have been opened by anyone who is willing to pass a two day
seminar and pay a yearly, three thousand dollar fee (1). Some people question
as to whether or not a two day seminar is enough to guide someone to open a
box, but as Greg Glassman has said, “ Here’s what it used to be: All ya had to
do was have money. And you don’t even have to take a test. That’s where every
other chain came from, someone just launched’em “ (1). Therefore a two day
instructional class is more than most other gym owners are doing. Glassman does not have guidelines or restrictions
on how to run his CrossFit branches, and instead allows those who have opened a
box to run it the way they want to. Occasionally, Glassman said he will make an
appearance and see how things are going, but for the most part he will just let
them be (1). As far as Glassman is concerned, as long as people are doing the
right technique and there are no complaints or issues, the boxes are left to
themselves and only, “… the strongest will survive” (1).
Although the openings
of thousands of CrossFit gyms across the country have helped to spread “the cult”,
the most influential advertising technique has been the internet. With the
creation of a CrossFit website, free daily “work out of the day” postings with
supplemental technique videos, and personal technique videos posted by die-hard
CrossFit fanatics, the epidemic of CrossFit has begun to grow worldwide.
CrossFit has spread to Africa, Siberia,
and even parts of Afghanistan and Iraq, turning this epidemic into what may
even be considered a pandemic (Alfonsi).
The idea of
CrossFit has re-defined the definition of fitness and even become a sport.
Since the year 2007, thousands of CrossFit athletes have competed in the CrossFit
Games, “made up of a broad spectrum of functional movements” that encompass “moving large loads, long
distances, quickly” in hopes of being named the “Fittest Man or Woman on Earth”
(CrossFit Gmaes). The Games are broken up into three stages: The Open,
Regionals, and the 2016 Reebok CrossFit Games (1). As the competition comes to
a close only forty men and women compete in the final stage of the games for
the title of “Fittest Person on Earth” which are broadcasted live by ESPN. The
phenomenon of the games continues to expand the CrossFit community (1).
"Beep Beep
Beep" the alarm goes off. You wake up, wash up, and go to the kitchen. You
look for a breakfast that you know will jump start your day and give you
energy. You remember you made your delicious overnight vanilla almond butter,
banana oatmeal and decide to eat that for breakfast. Your oatmeal is filled
with carbs, a little bit of fat and protein. Once you are fueled up and ready
to head out the door you begin your day and go to work or school. For lunch you
eat a sweet potato, boiled pulled chicken and sautéed vegetables because you
know you need carbs, lean protein and its delicious. You continue your day
happy and energized. The end of your workday comes along and it's time to eat
an apple with peanut butter with some nuts or maybe even a nutrition bar. Then
it's time, your favorite part of the day, CrossFit time! You walk into the
black box ready to face the challenge ahead of you. You start with a 2000 meter
row to get the blood flowing. Then you do the workout of the day: 10 dead lifts,
10 box jumps, 10 burpees and 5 pull-ups AMRAP (As Many Rounds As Possible) for
30 minutes. You pick a weight that is not too heavy because you know you will
be doing many reps. You get set up, and the timer goes off. Your workout has
begun and you start with deadlifts. After about round 4 you look up and realize
it has only been 18 minutes, you are drenched in sweat and your body is
starting to get tired but you push on. Body aching, shirt drenched you look up
at the clock and see you only have 5 minutes left. It's the final stretch!
"Keep it up guys! Give it everything you've got! Don't give up! Finish
strong!"- yells the trainer. You grit your teeth and give it your all.
"3, beep, 2, beep, 1, beep beep beep" the clock sounds and you are
done. Hands on your hips, sweat dripping off every part of your body like you
just took a shower, you stand exhausted yet tall and proud; you know you gave
it your all and had a good workout. After putting up all of the equipment you
do a plank for time. Body shaking, abs burning, you hold until you can't any
longer. "Seven minutes! That's a personal best!", You say to yourself.
As always, to end your workout, you stretch and relax, taking in how good you
feel and how proud you are of what you have accomplished. On your way home you
drink your protein shake and eat a banana because you know you need to start
the recovery process. When you arrive at home you take a shower, fix dinner and
sit on the couch relaxed watching your favorite show. After you finish your
salad, chicken veggie pasta and bread with dipping oil, you treat yourself to a
glass of vanilla cashew milk and a cookie. Stomach full and body happy you go
to bed early to allow your body to recover and start the whole thing over in
the morning. This is the life of a CrossFitter.
CrossFitters are
people who have a gift to dedicate themselves to a certain goal. They have the
ability to separate themselves from their surroundings and hone in on personal
drive. CrossFitters are individuals who
are not afraid of a challenge, and when presented with one do not back down,
but instead give it their best shot. They are not super human machines that are
swollen with muscle. They are anyone who is willing to face a challenge and give
it their best. You could say some CrossFitters are born, but a true CrossFitter
is one that is created through hard work and dedication.
Although it may
seem like there are many ways to overwork yourself, injure yourself or even the
idea that CrossFit is unsafe, always remember it is up to you to determine the
health and status of your body. No one is forcing you or controlling you to do
something. Along with listening to your body there are many techniques that you
can incorporate into your workout regime to prevent injuries and get the most
out of every workout such as, easing into a workout, using proper weight,
modifying workouts to meet your needs, stretching, eating the right foods
before and after working out to aid in energy reserves and recovery, recovery
days, and most of all sleep (Clark) (Berardi).
It is
important that people remember that progress takes time. No matter if you are
lean and muscular or pudgy and sedentary everyone needs to gradually ease their
way into something new. From a new workout regime to a new diet, the body needs
time to adjust so that it does not go into shock. When beginning CrossFit, start
with a “comprehensive fundamental program” and work your way up (Riderjuasf).
It is important to remember that working out is not all about who can lift the
most or go the longest, it is about who can maximize their energy expense while
listening to their body and not pushing themselves to injury, “As an athlete,
know when to say when. When you have to, scale the weight or substitute the
movement in a workout.” (1).
Only the individual
knows what your body can do. In CrossFit there are days when you are working on
strength, completing exercises with low reps and high weight, while on other
days you are working on endurance, preforming exercises with low weight for
many reps. It is important to be realistic and gage the proper weight so that
you can perform the workout as it was designed (Riderjusaf). By going too heavy on endurance days you
increase your risk of injury and the chance of over working your body. To
prevent straining yourself and overexertion, start light and add weight as you
go, by doing this you decrease your likely hood of injury as well as find your
realistic, ideal weight for workouts to come. Also, if you are unable to perform an exercise
or the exercise bothers a particular joint, it is always okay to substitute
that move for one that is less strenuous, yet still effective. Your instructors
would be more than happy to provide you with a supplement exercise rather than
have you hurt yourself.
Although
moderations during your workout are very important in preventing injury, two of
the most overlooked injury prevention techniques take place during recovery. It
is important after every workout to stretch as well as to fuel and replenish
your body with the proper nutrients thirty to forty-five minutes after your
workout (Should I Be Stretching after Working Out). During each training session you build up
lactic acid and breakdown/tear muscle fibers; by stretching after you workout
you increase the blood circulation in your muscles therefor reducing muscle
fatigue, soreness ,and reduce the amount of lactic acid built up in your
muscles (1) (Clark). Not only is stretching important but post-workout meal
recovery is even more so. Whether you are trying to lose weight, maintain
weight or gain muscle it is essential to consume nutrient rich food prior to
exercise to ensure you have energy and again thirty to forty-five minutes after
your workout for recovery.
Before a workout it is good to eat snacks with
both carbs and proteins such as an apple with peanut butter, banana with almond
butter, fruit and nuts, peanut butter sandwich, piece of quiche or tuna and
crackers. Many people don’t feel the
need to eat after their workout or are nauseous and the sight of food makes
them queasy, but it is important to give your muscles something to feed off of
and start the repairing process. Important foods to consume after a workout are
carbohydrates, proteins, potassium and electrolytes (Clark). Carbohydrates are important in the recovery
process in that they help restore glycogen levels or otherwise known as energy
levels (Stoppani). Protein after a
workout is important in the muscle re-building process. Whether it is through
whole food or a protein supplement it is important to intake a sufficient
amount of nutrients. If you are unable to eat a small meal or snack after a
workout a protein supplement is a great alternative. When looking for a post
workout protein supplement you should look for one that is low in additives,
fillers and sugars. There are many
different types of supplements to choose from depending on your physical goals,
weight loss or muscle gain, but if you talk to the vitamin store employee and
do some research you can find the perfect one to meet your needs. Potassium and
electrolytes are also supplemental nutrients that can be added to your post
workout meal such as bananas, coconut water, Pedialyte, and Gatorade. Potassium
helps in the reduction of cramps, while electrolytes aid in the replacement of
sodium expelled through sweat (Clark).
Although it may sound weird and confusing it
is essential to have at least one day off from working out. One day, when you
do not lift weights or do any endurance training. If you are like me and have
to do some type of activity, go for a relaxing walk or a stroll on a bike (Clark).
It is important to give your body a day of rest to recuperate and repair its
self (1). If your body is in a constant state of fatigue and you continue to
workout, you will be more prone to injury and instead of building muscle you
will actually deteriorate it. Your body will start to feed off of your muscle
instead of your fat and begin to make you sick. Overall no matter how hard it
is, it is necessary to take a day of rest and enjoy time with family and
friends.
Along with a day
of rest, healthy nutrition, stretching, substitutions and proper weight, the
most important recovery aspect is sleep (Berardi). Sleep is of up most
importance for every-bodily function. Sleep is when our body repairs itself
from the day's activities and re-charges its self for the day to come (Clark).
If there is a lack of sleep, the body is more fatigued, more susceptible to
injury, more susceptible to illness, and the individual seems to be more
irritable. It is recommended that teenagers get eight to ten hours of sleep and
adults seven to nine hours, but every individual is different and needs different
amounts of sleep (National Sleep Foundation Recommends New Sleep Duration).
CrossFit is an
activity that some may see as self-suicide. It is hard and exhausting. It takes
a certain personality to become a CrossFitter. Some may say that you have to
separate yourself from the world around you and find your inner strength. You
have to dig deep and ignore all outer distractions whether they are your
trainer yelling at you, your fellow class mates around you, or your body crying
from exhaustion. Although CrossFit is hard and trying, it is something that is
a part of peoples’ lives. CrossFit is something that allows the body to let go
of the days stress, release the anger that is built up, let out the impurities
of the day, and allows you to be yourself. It is something no matter how much
you don’t want to, you do it anyway because you know in the end that you will
feel better.
Camu, a French-Algerian journalist,
playwright, novelist, philosophical essayist, and noble laureate with abstract
ideas would look at the CrossFit epidemic with a relatable eye. In Camu’s writings
and opinions of absurdity, CrossFit may fit the bill. Camu believed, “The
absurd, to be sure, resides neither in man nor in the world, if you consider
each separately. But since man’s dominant characteristic is ‘being in the
world,’ the absurd is, in the end, an inseparable part of the human condition.”
(Internet Encyclopedia of Philosophy”). The phenomenon of “an inseparable part
of the human condition” is analogous to CrossFit in that CrossFit is “an
inseparable part” of a CrossFitter’s life (1). Although a human by himself may
not be considered “absurd”, or to some they may be, a human’s drive, need, or
addiction to a full out, intense workout every day is. Camu would see the
relationship between his beliefs and CrossFit and would most likely categorize
CrossFit as absurd.
All in all CrossFit
is a new, up and coming lifestyle. It is a workout regime that incorporates
weightlifting, basic movements and modified gymnastic exercises. It is an
exercise regime that anyone and every body type can try. Although there are
many criticizers of CrossFit that claim it is a dangerous and injury prone
activity, in the end it is up to each individual to determine their difficulty
level. Only the individual knows how heavy to lift and how hard to push. The
only thing an outsider can do is advise them on recovery techniques, proper
nutrition, and proper rest. As time passes the CrossFit epidemic continues to
spread, grow and diversify. Although each gym and each participant is
different, they all have a common inner drive and perseverance. CrossFitters
are not at the gym to joke around, but are there to do their job and push
themselves past their breaking points. Each and every day they learn something
new about themselves and gain strength not only physically but mentally.
CrossFit is a quickly spreading epidemic that is not only helping people get in
shape, but also helping people realize they are stronger than they think and
can face any challenge presented to them. Are you going to join the epidemic
and find your inner strengths?
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