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The pros and cons of CrossFit…

The pros and cons of CrossFit…

August 21, 2017 Blog

Why is CrossFit so popular? Perhaps it’s because people enjoy the challenge of high intensity exercise, and the sense of accomplishment that comes along with pushing past perceived physical, psychological and emotional limits. Or maybe it’s the novelty of performing whole-body movements such as the clean or snatch, or gymnastic activities that integrate rings and ropes. Or maybe it’s the variety, knowing that every day will bring a new challenge, and the emphasis that is placed on training for life. Or maybe it’s none of those things. Maybe, it’s the community environment, the sense of belonging to something bigger, and the motivation and encouragement provided by others.

Viewed as a system built on fundamental principles of exercise science, motor learning and behavior change, CrossFit can provide tremendous benefit to anyone involved. Its four pillars – high intensity, variable demands, whole body movements, and communal environment – are grounded in science.

  1. High intensity. Research has shown that as little as 3-4 minutes of high intensity training can elicit similar, if not superior benefits to that of long duration physical activity.
  2. Variable demands. Frequent changes to the demands of the exercise sessions could afford an opportunity to engrain a set of desirable movement behaviors across a range of activities and environments (i.e. development of physical literacy).
  3. Whole-body movements. The inclusion of whole-body activities will challenge a performer’s control and coordination and place an emphasis on motions rather than muscles, which is arguably more applicable to training for life.
  4. Communal Environment. Training with others can provide a support network to improve adherence and long-term sustainability. It is commonly stated that relatedness (the desire to interact with and be connected others) is an innate psychological need that will influence our motivational state and involvement in physical activity.

 

So why is CrossFit criticized? The most common reason – too many people have gotten hurt while exercising. But, this is true of any type of exercise. In the tactical community, fifty percent of soldiers’ injuries and one third of those sustained by firefighters have been cited as exercise-related. While these statistics cannot (and should not) be attributed to CrossFit, they do highlight the need to identify potential reasons why people may be getting hurt while exercising (with CrossFit). Four of those reasons are:

  1. High intensity. As with any training method, the experience and capacity of the performer must be considered. There is no reason to propose that everyone perform with the same loads, speeds, durations, or exercises. Knowing that fatigue will likely become a factor, coaches must be able and willing to adapt.
  2. Variable demands. While varying the demands of consecutive exercise sessions may help to facilitate learning, it may also create a situation whereby a performer is asked to perform with a load, speed, work duration or exercise that exceeds his or her capacity. Knowing that a performer’s movement patterns will be influenced by the demands imposed, coaches must be able and willing to adapt.
  3. Whole-body movements. If a performer lacks the ability or awareness to move safely, simply attempting to perform a novel whole-body movement could impose an unnecessary risk. Knowing that whole-body activities will challenge a performer’s control and coordination, coaches must be able and willing to adapt.
  4. Communal Environment. The competitive nature of a communal environment could cause performers to focus entirely on the load lifted, the number repetitions or the time to completion. In doing so, they may lose sight of the fact that how they exercise matters. Knowing that competition could shift a performer’s focus, coaches must be able and willing to adapt.

Ultimately, CrossFit has done an excellent job creating a training system that is built on science. I have never belonged to a CrossFit gym, but would have to say that I also employ a “CrossFit” approach to training – I leverage the benefits of high intensity, variable demands, whole-body movements and a communal environment in training for life. However, in the absence of proper guidance or under the supervision of an uneducated coach, each of these potential benefits could end up causing more harm than good. It is for this reason, that we as a community, must let everyone know that how we exercise matters to make our exercise matter!

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Although there are countless benefits to simply be Although there are countless benefits to simply being physically active, there are also many other benefits that are unique to the demands imposed and/or the performer’s execution.

Whether attempting to prompt a specific cardiorespiratory response, impose a unique demand on the musculoskeletal system, or facilitate motor learning, there will be times when HOW we exercise matters.

Reduce your risk of future low back injury by learning to control specific spine motions within a range of contexts. In other words, challenge yourself in many ways!

Circuit 1
Right leg back lunge w/ left arm load x 40s
Right arm plank to left arm hang x 40s
Left leg back lunge w/ right arm load x 40s
Left arm plank to right arm hang x 40s
3 Rounds

Circuit 2
Right leg back lunge w/ left arm load x 5s hold at bottom for 40s
Left arm hang with rotation x 40s
Left leg back lunge w/ right arm load x 5s hold at bottom for 40s
Right arm hang with rotation x 40s
2 Rounds

#makeexercisematter #injuryprevention #exerciseprinciples #movementhygiene #physicalliteracy #movementmatters #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Incredible week in NYC with the IAFF at their Redm Incredible week in NYC with the IAFF at their Redmond Health and Safety Symposium / Barbera EMS Conference. 

From the oustanding speakers to the Fire Within 5k organized in collaboration with the American Cancer Society, the IAFF continues to lead through 'Excellence in Action'. 

It was an honour to be part of such a wonderful event. A big thank you to the IAFF for the opportunity to share new ideas on fire fighter wellness, program implementation, fitness testing, self care and more!

#RedmondBarbera23 #iaff #iaffwfi #iaffpeerfitness #firefighter #firefighterwellness #performanceredefined #fittothrive
Be active with whatever you have wherever you happ Be active with whatever you have wherever you happen to be.

There are endless opportunities to challenge yourself in every environment as long as you are willing to find them.

Tree climb to push-up x 3
Air squat x 20
5 rounds

#fitnessanywhere #exerciseeverywhere #beactive #moreactivemoreoften #movementhygiene #physicalliteracy #performanceredefined #exercisewithatree #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
A prospective study recently published in JAMA Onc A prospective study recently published in JAMA Oncology found that 1-2 minute bouts of vigorous physical activity such housework, carrying groceries, and playing with kids lowered participants' cancer risk by up to 32%.

The researchers from the University of Sydney followed the more than 22000 non-exercisers for 7 years and tracked their activity habits with wrist worn accelerometers.

Just 4.5 minutes of daily vigorous activity accumulated primarily in bouts lasting less than 1 minute was associated with an 18% reduction in total incident cancer risk and a 32% reduction in 13 cancers that have been linked to physical activity.

While exercise has been linked with additional benefits and further reductions in risk, these findings are extremely promising for cancer prevention efforts amongst individuals who are unable or unmotivated to exercise.

Every little bit counts!

#physicalactivityandcancer #beatcancer #fightcancer #beactive #moreactivemoreoften #smallstepsbigchange #everylittlebitcounts #movementmatters #5minutesoffun #iaffwfi #iaffpeerfitness #fittothrive
Try new things to build new habits. Learning to Try new things to build new habits. 

Learning to move in different ways and in different environments requires that we challenge ourselves to move in different ways and in different environments. 

Embed more opportunities to 'play' into your weekly routine. 

One arm snatch x 5 
Bearcrawl w/ dumbbell x 10 ( back + forward)
One squat to press x 5
Repeat on opposite side
3 rounds

#performanceredefined #learntomove #play #movementhygiene #physicalliteracy #exercisehabits #iaffwfi #iaffpeerfitness #fittothrive
Physical activity. Diet. Sleep. Mindfulness. Relat Physical activity. Diet. Sleep. Mindfulness. Relationships. The behaviors we adopt to support each of these areas will collectively influence our health and fitness outcomes. 

Prioritizing the things we want to accomplish without considering the path to get there (and to keep us there) will create limited opportunity for success. 

Build the habits that will allow you to chase the outcomes that are most important.

#habits #health #physicalactivity #movebetter #eatbetter #sleepbetter #breathebetter #connectbetter #bemoreactive #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
There is so much good that can be done in 5 minute There is so much good that can be done in 5 minutes. 

Don't let 'lack of time' be the reason why you weren't active today. 

Consistency is critical to building habits. 

High plank to pike (downward dog) x 5s hold; emphasize active shoulder and hip flexion

High plank to hip extension (upward dog) x 5s hold; emphasize active hip extension

High plank with overhead reach x 1 each arm; emphasize active shoulder extension

High plank with leg raise x 1 each leg; emphasize active hip extension

10 reps

#beactive #activeeverywhere #activeeveryday #noexcuses #overcomebarriers #performanceredefined #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
All exercise can be good.  But all exercise is no All exercise can be good.  But all exercise is not good for all reasons. 

For example... 

Aerobic exercise is recommended post concussion to facilitate the recovery process.  And while there are many ways to prompt the physiological response(s) that contribute to supporting brain health, each does not impose the same demands on the body (running, cycling and jumping rope can each impose an aerobic demand but are associated with different head accelerations) and thus each would be not provide the same benefit. 

Let your WHY inform your WHAT to make your exercise truly matter!

#makeexercisematter #exerciseworks #exerciseeveryday #findyourwhy #criticalthinking #exerciseforlife #worklifeplay #fordutyforlife #iaffwfi #iaffpeerfitness #performanceredefined #fittothrive
Spending more time in specific positions will give Spending more time in specific positions will give you access to and control of these positions when it matters most.

If end range hip flexion or a neutral spine curvature are important, spend time trying to actively control these positions.

This can clbe done by using exercises that involve no motion (e.g. isometric squat) and others that aim to restrict specific motions while performing something more dynamic (e.g. push-up with no low back motion).

Controlling positions is a precursor to controlling motions.

One arm row x 8/arm (control hip position)
Air squat x 30s (control hip and ankle position)
One leg push-up x 8/leg (control hip position)
Air squat x 30s (control hip and ankle position)
5 rounds

#makeexercisematter #movementmatters #strengthmatters #mobilitymatters #mobility #activemobility #fordutyforlife #performanceredefined #iaffwfi #iaffpeerfitness 
#fittothrive

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Although there are countless benefits to simply be Although there are countless benefits to simply being physically active, there are also many other benefits that are unique to the demands imposed and/or the performer’s execution.

Whether attempting to prompt a specific cardiorespiratory response, impose a unique demand on the musculoskeletal system, or facilitate motor learning, there will be times when HOW we exercise matters.

Reduce your risk of future low back injury by learning to control specific spine motions within a range of contexts. In other words, challenge yourself in many ways!

Circuit 1
Right leg back lunge w/ left arm load x 40s
Right arm plank to left arm hang x 40s
Left leg back lunge w/ right arm load x 40s
Left arm plank to right arm hang x 40s
3 Rounds

Circuit 2
Right leg back lunge w/ left arm load x 5s hold at bottom for 40s
Left arm hang with rotation x 40s
Left leg back lunge w/ right arm load x 5s hold at bottom for 40s
Right arm hang with rotation x 40s
2 Rounds

#makeexercisematter #injuryprevention #exerciseprinciples #movementhygiene #physicalliteracy #movementmatters #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Incredible week in NYC with the IAFF at their Redm Incredible week in NYC with the IAFF at their Redmond Health and Safety Symposium / Barbera EMS Conference. 

From the oustanding speakers to the Fire Within 5k organized in collaboration with the American Cancer Society, the IAFF continues to lead through 'Excellence in Action'. 

It was an honour to be part of such a wonderful event. A big thank you to the IAFF for the opportunity to share new ideas on fire fighter wellness, program implementation, fitness testing, self care and more!

#RedmondBarbera23 #iaff #iaffwfi #iaffpeerfitness #firefighter #firefighterwellness #performanceredefined #fittothrive
Be active with whatever you have wherever you happ Be active with whatever you have wherever you happen to be.

There are endless opportunities to challenge yourself in every environment as long as you are willing to find them.

Tree climb to push-up x 3
Air squat x 20
5 rounds

#fitnessanywhere #exerciseeverywhere #beactive #moreactivemoreoften #movementhygiene #physicalliteracy #performanceredefined #exercisewithatree #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

Recent Blog Posts

  • Build a growth mindset to be active for life!
  • The pros and cons of CrossFit…

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  • Firefighter fitness MUST be prioritized beyond the training academy!

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