Is CrossFit Safe for the General Population?

Q&A with Clark Hibbs

Travis: Thanks for agreeing to this Q&A, Clark! Ever since I did my first CrossFit workout (circa 2010), I've been intrigued by it. Coming from more of a bodybuilding background, it gave me an opportunity to compete against myself and the clock. It was a welcome divergence from the traditional three sets of ten.

As CrossFit has grown from a niche training style to a worldwide phenomenon over the last few years, though, so too have the myths and misconceptions surrounding it. As a box owner, I'd love for you to clear the air regarding what actually goes on inside a CrossFit box on a day-to-day basis.

Let's start from the beginning: how do you define CrossFit?

Clark: CrossFit can be defined as constantly varied, functional movements, executed at a high intensity. We try to train movements that we see direct application or benefit to movements in everyday life, and we try to make it as fun as possible.

Travis: I think the fun is often what hooks people. It can sometimes be missing from other styles training.

What’s the difference between competitive CrossFit and CrossFit for the general population?

Clark: CrossFit is inherently competitive, but there is a big difference between the sport of fitness (CrossFit Games, Regionals, etc.) and your everyday class at your local CrossFit affiliate.

The sport of fitness is about winning at all costs and truly testing an individual's maximum work capacity. It’s not uncommon to see form breakdown and dangerous levels pushed… just like any other sport or competition. We don’t always see perfect tackles made in the NFL under the pressure of competition. A linebacker will do whatever’s necessary to take down the running back. In the same vein, we might not see the greatest clean form at the CrossFit Games either. A competitor will do whatever’s necessary to get that barbell to the shoulders and stood up.

CrossFit for the general population is focused on one thing: making people healthier. Competition inside an affiliate leads to increased levels of intensity (which people otherwise might not reach on their own), but we should never let competition inside of an affiliate get to the level of excessive technique breakdown.

The Secret to Maximizing Strength and Muscle

Shannan Maciejewski was one of the first fitness people I connected with on social media many moons ago. Lucky for me, he’s also one of the good guys. Despite residing a million miles away (in Australia), his genuine, caring personality easily bridges the great divide.

Over the years, I’ve learned a hell of a lot from Shannan. Today, I’m honored to share an original guest post he wrote for my site. His “tension-volume knob” analogy is worth the price of admission alone (which is free since it’s my blog!). Enjoy! -TP

---

The Secret to Maximizing Strength and Muscle
Guest Post by Shannan Maciejewski

Have you ever experienced that moment in training when something just clicks?

It’s like an ‘aha’ moment where everything falls into place. From then on, it seems as if all the puzzling conversations, all the lead up work, and all the cues that once didn’t make sense, now for some reason do.

Understanding the importance of tension in training to maximize performance can be one of those times (especially specific to certain exercises).

As coaches, we often communicate the importance of certain focus points in relation to improved exercise execution with cues like

• “Get tight.”
• “Bend the bar.”
• “Get the lats on.”
• “Crush the bar.”
• “Shoulders back.”

Oftentimes we find ourselves hammering these cues until the cows come home with little to no effect. It’s our job -- the art of coaching, if you will -- to figure out why our cueing is ineffective, and then devise a plan of attack.

It could be that they just don’t get what you’re putting out. In this case, it may be time for another cue, another demo, or a brand new approach to achieve the desired outcome.

That’s where today’s post comes in. 

Why You Should Care About Macronutrients

Guest Post by Jake Dermer

Bodybuilders and gym rats alike obsess over their macronutrient splits, a term that refers to the ratio of carbs, protein, and fat consumed per day.

When it comes to my online coaching program, I rarely call clients’ attention to macronutrient splits, trying instead to make a weight loss friendly split happen naturally. I like to have them track their protein intake and aim for their target body weight in grams of protein per day. Additionally, I tell everyone that vegetables should make up half of your diet.

So what does that look like on a daily basis?

The Busy Dad Body: Lose Weight, Increase Energy, & Still Have Time For Family

By Ridwan Mao

Mike was 35 when he and his wife had their first child. At the time, Mike was exercising consistently 5 times a week, felt great about his body and his small business was growing.

The first 6 months were the most hectic -- and for him that meant his priorities shifted drastically and his health hit the back-burner. His life became a juggling act of trying to balance work, taking care of his baby and spending time with his wife… all without sleeping or showering.

After 6 months, Mike had gained 10 pounds... and after a year he had gained 25.

Between being on-call for the growing baby and increasing demands from his business, his body changed almost without him noticing.

Mike currently has 3 children, and has tried repeatedly to jump back into his old exercise routine, but the hour-long workout sessions 5 times a week no longer fit into his lifestyle. Diet has never been a major focus in his life, but as a father he's been thinking more about the nutritional value of his food for his children.

His self-confidence has taken a toll, but more than that he wants to be a role model for his children and have the energy to play with them. He knows he has to make a change before it's too late...

Except as a busy dad, where do you begin?

Everything Works, Until it Doesn’t: How being BAD at Exercise makes you BETTER at Fat Loss

This blog post, which originally appeared on my friend Andy Van Grinsven's website here, really struck a chord with me, partially due to the swimming reference and partially due to his informative and witty writing style. I think the idea that NOT being good at something is actually BETTER for fat loss is under appreciated. Thus, I was elated when Andy agreed to let me re-post his piece on my blog. Enjoy!

Everything Works, Until it Doesn’t: How being BAD at Exercise makes you BETTER at Fat Loss

By Andy Van Grinsven

The fitness and nutrition world has gone insane. Like bat-shit crazy.

And much of it thanks to social media and the internet, where everything is true and everyone is an expert. And if you don’t agree then you can go eat a bowl of liquid mercury, because heaven forbid you have a different perspective.

Gluten will kill you. GMO's will kill you. Vaccines will kill you.

I’m of course being facetious and I don’t believe any of those things. But spend 5 minutes on Facebook and someone will try to convince you otherwise. Hell, even as a fitness professional I find my head spinning from all the “information” and “facts” found on the interwebs.

knowyourmeme.com

DeanSomerset.com: Another Weird Trick for Improving Exercise Technique: Positional Holds

When it comes to compound movements like squats, deadlifts, and bench press, it's not always easy to feel what you're doing wrong, even when someone else points it out to you.

Recently, I realized that a tool I used while swimming for increasing the feel of the water -- hand paddles and a pull buoy -- was analogous to one I now use in the gym.

In my latest guest blog post for DeanSomerset.com, I discuss this trick for improving exercise technique that makes use of positional holds against precisely placed added resistance.

If your squat, deadlift, or bench press form isn't quite right and you just can't seem to fix it, this blog could be exactly what you need.

Read all about it here: 

>>http://deansomerset.com/another-weird-trick-for-improving-exercise-technique-positional-holds/<<

Also, in case you missed it last week, be sure to pick up your FREE copy of my new e-book, 50 Fit Tips: Look, Feel, and Move Better here:

>>http://eepurl.com/bEONGT<<

Common Injury Sites and Clever Workarounds: Part II - The Lower Body

By Eric Bach and Travis Pollen

We’re sure you’ll agree when we say that the fitness industry is chock-full of “perfect” programs, supposedly designed and refined to help you reach all your goals. These absolutes and generalizations are meant to simplify an industry rife with thousands of opinions, methodologies, and practices to fit to everyone.

While reducing complex topics down to usable pieces is important to make the science of training applicable, we can’t just blindly attach ourselves to absolutes. In no situation is this more obvious than the epidemic rates of knee, shoulder, and back pain in avid lifters. 

Whether it’s a bad back, a balky shoulder, or a bum ankle, just about everybody is screwed up in one way or another. It’s for this very reason that those cookie-cutter programs don’t, well, cut it. We’re all unique, with anatomical differences and injury histories that require a truly individualized approach to training.

TonyGentilcore.com: Tony Is Critical of CrossFit, But Should He Be?

I don't know about you, but I'm tired of people hating on CrossFit -- especially people hating on it when they unknowingly do CrossFit themselves!

That's right, I'm talking about people who in one breath say CrossFit kills and then turn around and do an AMRAP or EMOM.

I believe it was Shakespeare who wrote "that which we call a rose / by any other name would smell as sweet."

Perhaps these haters call their workouts by other names, but it's all the same. After all, the very definition of CrossFit is

Constantly varied functional movements performed at relatively high intensity.

Thus, any time you're doing exercise that falls under that description, it's CrossFit!

No, CrossFit didn't invent the "As Man Reps as Possible" or "Every Minute on the Minute" set/rep schemes. But it did help to popularize them, and for that it deserves some credit.

In my new guest post for The Man, Tony Gentilcore, I describe 

• Four different CrossFit protocols that I use for myself and my clients
• The unique benefits of each, and
• How to implement them in your workouts.

Read the blog post here:

==>http://tonygentilcore.com/2015/11/tony-is-critical-of-crossfit-but-should-he-be/<==

And after you read it (or before), make sure you pick up my new e-book, 50 Fit Tips, for FREE right here:

==>http://www.fitnesspollenator.com/p/welcome.html<==

5 Ways to Get the Most Out of Your Workouts

By Ryan Blair

The American College of Sports Medicine recommends regular strength training for quality of life and health. Although strength training isn't always easy, the physical and emotional benefits it provides make it well worth the effort. For example, it can increase your muscle mass, overall health, and self-confidence.

Here are five tips for getting the most out of your workouts.

1. Plan & Document

If you fail to have a long-term weight lifting plan with well-defined goals, you most likely will not succeed. The practice of lifting weights requires measurable goals, constant diligence, and detailed documentation. Consider keeping a workout journal that allows you to track your numbers, measure your goals quantitatively, and evaluate your progress. A journal is especially important if you consistently alter your workout sets and choices (as you should). Always be sure to plan reduced workout phases to prevent overtraining and injuries.

9 Thoughts That Are Sabotaging Your Health

Today I have an intriguing guest post from my friend Mathews McGarry. Below, Mathews describes 9 ways in which unfit people sabotage their health through mindset alone. #6 is the one that irks me the most. Basically, I think it all goes to show that if you just change the way you look at things, your body will change in kind. Enjoy! -TP

9 Thoughts That Are Sabotaging Your Health

Guest Post by Mathews McGarry

Everyone would like to lead a healthy life. But then you wake up with problems caused by an inactive lifestyle, and you ask yourself -- why is it not happening? The transformation does not happen automatically, but rather it requires some effort and a certain mindset. 

Mindset represents one’s established set of attitudes. It is somehow daunting, when we find ourselves tired and drained from an unhealthy lifestyle, to muster the energy to shift from an “unhealthy” to a “healthy” mindset.

But remember, everyone has the option to choose what to do in a single day and the ability to make a decision. We owe it to ourselves because health issues can cause problems in almost every other aspect of our lives.

Here are 9 ways fit and unfit people think (and act) differently.

DeanSomerset.com: “One Weird Trick” to Improve Exercise Technique Instantly: Proprioceptive Stimulus

Arnold probably used *a few* weird tricks in his day.

I'm always noticing parallels between swimming and resistance training.

Just recently, I realized that a tool we used in the pool for improving stroke technique was exactly the same as one I now use all the time in the gym.

This "weird trick" is precisely the subject of my latest guest blog post for Dean Somerset.

Read all about it here: 

>> http://deansomerset.com/one-weird-trick-to-improve-exercise-technique-instantly-proprioceptive-stimulus/ <<

P.S. Cool beans! This article was also selected by thePTDC as the best in Strength Training for the week!

www.theptdc.com/2015/10/best-fitness-articles-november-1-2015/

Surprising Reasons You’re Not Reaching Your Fitness Goals

Guest Post by Geoffrey Chiu

Through years of experimental and observational research on human physiology and biomechanics, science has dictated the optimal way to train for specific fitness goals. The problem is, the most efficient route may not always be the most enjoyable -- especially for people new to exercise.

What often happens to beginners is that they begin to find their routine boring and monotonous. These people eventually fall off and stop working out all together; whether it’s due to boredom or a lack of progress/results. Now, much like science, where adherence is an important factor in experimental studies, adherence is also a crucial part of a beginner's long-term fitness success.

5 Ways Exercise Improves Relationships

By Ryan Blair

In recent years, it's becoming more and more trendy to be health-conscious. People want to engage in activities that will help not only their bodies, but also their overall being. When most people think of exercise, they generally envision activities that will strengthen their bodies. What they don't consider is how exercise can also help their relationships develop and deepen.

1. Physical Response

When you exercise, endorphins are released in your body. Endorphins help make you feel happy. When you feel better internally, you're more likely to handle your relationships in a peaceful manner. In this way, the effects that exercise have on your mood can help strengthen your relationships.

Excelling at Sport with Diabetes

Guest post by Robert Turp & Michelle Stevens

There are 29 million Americans currently living with diabetes. It’s frequently described as one of the biggest health issues of the 21st Century, with those diagnosed with type II diabetes growing every year. Learning how to manage this illness is something that is very important. It’s a chronic illness that can have a big impact on someone’s life.

But how does diabetes affect sport? What happens if you dream of sporting success but currently live with this illness?

Contrary to what people may believe, diabetes (both type I and II) doesn’t need to be an obstacle to enjoying or excelling at sports and fitness. Men and women with diabetes are common in sports at all levels and have achieved some of the highest awards available on the planet. If you think diabetics can’t achieve greatness, just look at Steve Redgrave, one of the most decorated Olympians of all time. He won Olympic gold after being diagnosed with diabetes. Did his training change? Yes, of course. Did it affect his success? No.

Steve Redgrave, one of the most decorated Olympians ever

Understanding Muscle Dysmorphia

Guest Post by Chris Brown

As participants in a media-driven culture, we are slowly but surely accepting what the television and the internet say is the ideal body. Male bodybuilders are expected to look a certain way, and if they don’t then they are not considered macho or even professional.

As a consequence, a 2014 study in JAMA Pediatrics showed that the average young male is more worried about his physique than his studies or even work. Indeed, 18% of boys are so concerned about how they look that they are now at risk for falling victim to depression, drug abuse, and binge drinking. When these boys become men, the need to appeal to conventional attitudes increases and ushers in Muscle Dysmorphia.

Creative Solutions for Creating Balance from Asymmetry

Guest Post By Daragh Crowley

What the heck was Daragh having me do here? Read to the bottom to find out!

---

Try standing on one leg and doing a squat without shifting your pelvis or rotating. Tricky, right?

Now stand on both legs, activate your pelvic floor, squeeze your glutes on both sides, and tighten your lower abdominals. Then lift one foot, and try the squat again. Better?

On the first go-round, maybe, maybe not. But with practice, an optimally aligned single-leg squat is certainly within most of our grasps.

The thing is, if you're an amputee like Travis, you don't have the luxury of standing on both legs while engaging your pelvic floor, glutes, and abs. You see, Travis was born without a femur in his left leg. Although he ambulates well with the aid of an above-knee prosthesis, he doesn’t have the benefit of feedback from two feet touching the ground.

Boost Your Fitness, Boost Your Confidence

Guest Post by Mathews McGarry

“Your mind and body are powerful allies. How you think can affect how you feel. And how you feel can affect your thinking.” (WebMD - Mind-Body Wellness)

This statement should be remembered by each one of us and constantly repeated so we always hear its echo. The Mind and the Body are one and they produce a reciprocal effect on one another. Improving your physical condition greatly affects your mental health and even the simplest physical activity can build up your confidence and mental toughness.

RobertsonTrainingSystems.com: Putting the C in S&C

Let's say you're training a pro American football lineman who needs to develop an aerobic base. At upwards of 300 pounds, running for hours on end would be ill-advised due to the principle of specificity, the risk of injury, and the effects of interference.

In order to develop the lineman’s aerobic energy system safely, effectively, and in accordance with the types of movements required in football, you're going to have to get a little creative.

In our new article for Robertson Training Systems, my coauthor, Marc Lewis, and I tackle this issue and so much more.

Read Putting the C in S&C: An Energy Systems-based Approach here:

http://robertsontrainingsystems.com/blog/putting-the-c-in-sc-an-energy-systems-based-approach/

Guest Post: 5 Tips For Getting The Most Out Of Your Arm Workout

By Ryan Blair

When it comes to lifting weights, it’s only natural that you’d want to maximize the benefits of your workout. But there’s more to building muscle than simply lifting the weights -- especially when it comes to the arms. When working arms, there are a few key methods that can help to optimize a workout. Use my 5 tips to get the most out of your arm workout.

Guest Post: "I Pity The Fool:" 5 Tips For Strong & Healthy Knees

by Kennet Waale

When my good friend Kennet Waale offered to provide content for my blog while I was recovering from surgery, I jumped at the opportunity. Here are the delightfully educational fruits of his labor. If nothing else, be sure to watch the videos linked below for Ken's sexy Aussie accent. Heck, you might even learn something along the way. I know I did! Take it away, Ken.

The aim of this post is to provide you with five powerful tips on how you can improve your knee health and stay sane while enjoying your running, cycling, squatting, and sex.

The majority of anterior cruciate ligament (ACL) injuries occur with an anterior migration of the femur relative to the tibia coupled with excess rotation. The posterior cruciate ligament (PCL) is less prone to injury, with the opposite mechanism of that of the ACL.

ACL injuries are often non-contact and are seen when planting your foot where your foot and shin bone are standing still while the femur (politely) decides to keep moving.

Due to the shear fact that it might bore you, I will not outline in detail the typical mechanisms, but you can read more about them in THIS STUDY and find more clinically relevant information HERE.