Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
How do you know if someone does CrossFit? Wait for it….Because they'll tell you!!! But let's be serious. Crossfit has blown up in the last couple of decades, and with that popularity has come much criticism. Everything that becomes popular seems to get a lot of hate (Hello Nickelback and Limp Bizkit). But is it fair? Is Crossfit really bad for you? The answers to those two questions are; "kind of" and "it can be." However, it's much more nuanced than that, so this article will break down the reality of how dangerous Crossfit can be.
Is Crossfit bad for you? Let’s find out.
What Is Crossfit?
So, we first need to answer what CrossFit actually is because there are misconceptions. First of all, CrossFit is a chiropractor's best friend.
Ok, sorry! No more jokes.
CrossFit is a branded fitness regime with "constantly varied, high-intensity, functional movement." What this means is it borrows from a wide variety of other resistance training disciplines, including:
At the same time, it trains through the entire spectrum of intensity levels from maximal strength to power to anaerobic conditioning to endurance. This means individual events can last anywhere from 30 seconds to 30 minutes!
Why is it so varied? Greg Glassman, the founder of Crossfit, laid out 10 physiological and fitness variables that Crossfit is meant to improve.
- Cardiovascular/respiratory endurance
- Stamina
- Strength
- Flexibility
- Power
- Speed
- Coordination
- Agility
- Balance
- Accuracy
Improving these 10 variables is what "truly" determines if you're fit or not.
We're not exactly sure what role accuracy plays in everyday life, but other than that, it's a pretty complete set.
As you are likely aware, training for many of these are in contrast to one another. For example, training to run a marathon and training for a maximum deadlift. You can only progress on either one so much as you’re training for both.
It’s this hybrid type of training that really made Crossfit stand out. Rather than be the best at one thing, Crossfit will make you pretty good at everything.
One crucial thing to understand is that very few movements are unique to Crossfit. The sport has introduced some movements, such as wall balls and kipping pull-ups, but by and large, most movements have been taken from other sports.
This isn't a jab but rather needed to make a point. What makes people say Crossfit is dangerous isn't the movements (mostly) but how the movements are performed.
Crossfit's Methodology
When people think of CrossFit, they generally think of running around and doing a series of exercises as fast as possible. While this is definitely a big part of Crossfit, it's not the only part.
A proper CrossFit training regime should include training days that complement the various intensity levels. This means it should include days such as:
- Maximal strength days
- Endurance training (45mins +)
- Skills training
This is important to understand, as many people who train Crossfit go and only train ultra-intense, ultra-high-volume workouts. For example, you may need to complete 50 reps of 10 exercises, including Olympic and barbell lifts.
That’s a lot.
In reality, a proper week of Crossfit training may include that but will also include something like this:
- Session 1: Maximal strength deadlift
- Session 2: 3 Rounds of 5:00 AMRAP
- Session 3: Handstand Training
- Session 4: 40 Minute Chipper
- Session 5: 5k Run
This is solely an example to give you an idea of how a week of CrossFit training can vary greatly; or at least should. The daily workouts are generally more complex and have several parts.
Is Crossfit Bad For You?
So let's get to the nitty gritty.
Crossfit is not inherently bad. Crossfit is a form of exercise that uses various modalities to train people across a variety of metabolic and physiological processes. In fact, it's actually very "not bad" for you if you train correctly.
Therefore, the question, "Is Crossfit bad for you?" is looking at the issue incorrectly. A better way to look at it is "Is Crossfit dangerous?" or, more specifically, "Is Crossfit more dangerous than other sports.
Is Crossfit Dangerous?
One way to answer this is to compare the rate of injury in Crossfit to the injury risk of other training modalities and sports as a whole.
Looking strictly at studies, CrossFit seems to have a risk of injury comparable to other weightlifting activities, such as bodybuilding.
- A huge meta-analysis from 2022 reviewed twenty-five studies involving 12,079 CrossFit® practitioners. It revealed that the incidence of injury was 3.0-4.2 injuries per 1,000 hours.
- To put this in perspective, this is on par with what's seen in Olympic weightlifting (2.4-3.3 per 1,000 hours) and powerlifting (1.0-4.4 per 1,000 hours.)
- At the same time, this is slightly higher than bodybuilding (0.2-1 per 1,000 hours) and lower than
- Strongman training (4.5-6.1 per 1,000 hours).
- When looking at the probability of being injured during your entire time training Crossfit, studies report that 73.5% of Crossfit athletes had an injury that prevented them from work or training. 9% of these injuries required surgical intervention.
- Now, it is important to realize that this number represents injuries occurring during the athlete's entire training life, which averaged 18.6 months.
- After taking all the numbers into consideration with this study, the end number still sits at 3.1 injuries every 1000 hours trained—this is relatively the same as other training modalities.
Basically, there's a good chance you'll get injured at some point if you train long enough, but this is true of other training modalities as well.
However, there are stand-alone studies which report a significantly higher rate.
- For example, in 2020, a 12-week study reported an injury rate of 18.9 incidents every 1,000 hours. While it's not entirely clear why this was so high, one answer may be in how the injury was reported.
They defined an injury as any incident that caused at least one day of missed training. This is in contrast to other studies, which used "greater than seven missed days, training adaptation for longer than two weeks, or a need for medical attention."
- And yet another, which reported 9.5 injuries every 1,000 hours. However, this was a small survey of just 168 CrossFit participants who were brand new to CrossFit.
The bottom line is that none of the various reviews and meta-analyses have reported an injury rate that warrants the amount of backlash Crossfit gets.
What About Anecdotal Evidence?
One thing to consider when interpreting these studies is that while purely anecdotal, coaches or therapists often report seeing an abnormal number of injuries compared to other training methods.
On the other hand, you can go to Reddit and find a mixture of forums. Some say they quit because they were always sore, and others have people who say they've never been hurt nor know anyone who has been hurt.
Ultimately, it seems like a hit or miss on personal experiences, but from a broad perspective, it seems to be just as safe as other training methods.
Criticisms Of Crossfit
Just because studies don't demonstrate a higher level of injuries, it doesn't mean there aren't genuine criticisms. Here are some of the most common talking points against Crossfit.
1. Kipping And Other Questionable Movements
As mentioned above, most CrossFit movements are borrowed from other disciplines. However, there are a few that Crossfit introduced or made very popular. It just so happens that many of these "new" exercises are questionable.
The best example is kipping pull-ups, which are basically pull-ups in which a person uses a swinging motion to raise the body.
Here's the problem. This movement will not build strength as it uses body movement to move the body. It's like saying swinging will build leg strength because they're kicking.
However, while it doesn't build strength, the trainee still must deal with needing to catch the body repeatedly as it falls. This can cause a ton of stress and force on the joints, which is one of the reasons shoulder injuries are one of the most common in CrossFit.
2. Questionable Programming
Again, this heavily relies on the specific gym and coach.
However, as mentioned above, proper programming should include training across the entire intensity spectrum. Unfortunately, many people only train ultra-intense workouts with maximal volume.
These are amazing for improving conditioning. However, they don't build muscle mass or strength.
This is why it's common to hear from trainees who are surprised that they never look like athletes in The Crossfit Games. For example, this guy on Reddit had this exact experience.
More concerning is the lack of strength development. As the saying goes, strong people are harder to break. A person with a higher level of mass and strength is more reliant. However, if these are never developed, that person will be more susceptible to injury.
Another issue is high rep and barbell movements. This includes doing dozens of deadlifts or 50 barbell snatches.
These are highly technical movements. While performing fewer reps, it's relatively easy to maintain good form. However, if you start performing these ultra-high reps, an average lifter will not have the conditioning to perform the movement with good form – they'll just do what they need to get it done.
It's common to hear top strength coaches rarely program these movements with more than 5 reps.
3. Poor Coaching Qualifications
One of the biggest criticisms of Crossfit is the standard of coaching. This is 100% an issue, and it's not just "haters." In fact, Crossfit's Level 1 certification is infamous for being worthless.
This entry-level coaching certification has very low requirements. Anyone can attend, spend the money (around $1,000 USD), listen to a weekend of talking, take a test, and get their cert.
You could say this about any personal training certification, although tests for other organizations are significantly more in-depth. Still, you need to consider what Crossfit teaches.
Here are some of the things you are "qualified" to coach brand-new beginners:
- Clean and jerk
- Snatch
- Kettlebell swings
- Gymnastics
Remember that the "coaches" do not need to show proficiency in these movements. That's not even a requirement.
There are regressions, but these are terribly complex movements. Further, it's said, "You need to start somewhere," which is true. However, why not have a Level 1 coach who is only qualified to teach less complex movements? The person can then get qualified for other movements as they progress.
A Level 1 cert gives you the authority to open your gym, which is another problem.
4. Franchise Gyms
Crossfit is a business. This is an important aspect as money is always a factor in life.
Part of their business model is franchising their gyms and allowing owners to use the Crossfit name. However, as it's a franchise, there's no set standard to adhere to, which results in some awesome Crossfit gyms and some horrible ones.
There's one major aspect we need to consider when examining this topic from an unbiased point of view. We need to be honest about CrossFit's impact on the fitness community in general.
Related: 5 Dumbbell Workouts for Crossfitters
How To Decrease Risk Of Injury In Crossfit
Regardless of your position on injuries in Crossfit, your personal decisions and training will greatly impact your risk.
1. Build A Strong Foundation First
As mentioned above, strong people are harder to break.
You are much more unlikely to get hurt if you have a strong body with an iron core and robust muscles. This gives you more resilience and greater forgiveness with your form.
To be clear, we are NOT saying your form doesn't matter. We're saying that if you're fatigued and your form drops a little, your body will be able to handle it.
Even though CrossFit says, "They're for everyone," there's a strong case for requiring at least a year of proper progressive training before starting. Studies have shown that newer CrossFit trainees are at a higher risk of injury.
2. Know When To Say" I'm Done"
One of the benefits of Crossfit is the competitive atmosphere, which can push you. It just so happens that one of the risks is the competitive atmosphere, which can push you too far.
This is highly dependent on the person, so it will be up to you to be honest with yourself. If you hit a point where you know you can't perform, then call it. Sit out for a bit and recover.
3. Use Proper Progressions
This is true for any training, but you must follow proper progressions.
When training Crossfit, this not only refers to load use. You must also progress slowly with the following;
- Complicated movements
- Endurance training
- Training intensity
All of these will improve, but they take time. Don’t get caught up with the competitive nature of Crossfit that makes it so popular.
Know your limits and keep in mind blowing out your back is never a good look!
4. Find A Good Affiliate Gym And Coach
If you have access to a good CrossFit gym, your risk of injury will be dramatically lower. Therefore, spend the time looking for one.
If you can't find one, you may just want to skip out until you can.
Related: Hyrox Workouts Explained (it's like Crossfit, but different)
Crossfit’s Impact On Health And Fitness
We want to end this article speaking about the good that Crossfit has done in the fitness industry as a whole. It’s unfair to only speak about the bad while denying the positive
It’s hard to put an exact number on but Crossfit revolutionized barbell training. They didn’t invent anything but they made it a focal point of their training which eventually crossed over into general training.
Before Crossfit, you rarely saw your average gym goer knocking out back squats or deadlifts or push presses. In fact, you rarely saw an emphasis placed on free weights or calisthenics for that matter.
This isn’t the case after Crossfit.
They have introduced a huge amount of people to this style of training with over 15,000 affiliates around the world. They managed to make barbell lifting a mainstream sport with The Crossfit Games which has done wonders for the fitness community.
Related: CrossFit Routine For Those Who Don't Do CrossFit
Is Crossfit too risky to be worth it? Our Final Verdict
You would think that with all the talk about injuries in CrossFit, studies would clarify that you're more likely to get hurt. But that's not reality. Of course, there is some risk, but that's true of any type of training or sport. However, you should be aware of areas of special concern surrounding Crossfit, which we discussed above. If you follow proper programming, use correct progressions, and train smart, your risk of injury will be low. Pair that with the benefits; it could be a good form of training for you or at least used in conjunction with other methods of training.
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Garett Reid
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