At 8 Limbs we always encourage our members to try our x-training classes no matter what discipline they have come to us for or regardless of their personal goals. We base our class format on the hugely popular Crossfit and for very good reason. In the last few years Crossfit has taken the world by storm and for anyone that has tired it the reasons are simple. IT WORKS and you feel better, faster, stronger, fitter and more as a result of doing it. When you first start our x-training or crossfit programs it can be hard even brutal as the workload and intensity is very high. Your body takes a serving but quickly recovers and start to rapidly grow in strength. Below is a great article on the benefits of X-Training and Crossfit.
1. CrossFit creates a hormonal state in your body that promotes strength development!
CrossFit is a high intensity resistance training protocol, generally combining specific strength training with metabolic conditioning in a single session. Research shows that high intensity resistance training (high load or light-moderate load at high volume with minimal rest) elicits a higher anabolic hormonal response (testosterone and growth hormone) than moderate intensity resistance training (moderate load, less than 70% of max, with moderate-long rest periods). These hormones are responsible for tissue remodeling, or in other words, muscle growth and strength adaptation. Research has also shown that the combination of high intensity resistance training and endurance/aerobic training in the same session does not have a detrimental affect on performance or physiological adaptation3. This means you can improve both your aerobic fitness and strength simultaneously! That’s real science not Bro-science!
2. Strength gains are improved by CrossFit’s constant variance and focus on functional movements!
CrossFit involves constant variation of loading the body, not the same training stimulus for weeks on end. We use different implements (barbells, dumbbells, kettlebells, sand bags etc.) that load our bodies in different ways – bilaterally or unilaterally (one side or both sides). We perform movements in varying planes – pushing and pulling vertically, horizontally, across the body etc., moving forwards, backwards and sideways etc. We perform movements through our full anatomical range of motion – full depth squats, push-ups, pull-ups etc. All of this results in improved mobility and stability of your joints, and improved motor patterns and muscle recruitment – leading to strength gains. Essentially, when you do CrossFit you are constantly doing accessory training as well as your major lifts. An example of how CrossFit improves strength – Matt Fraser (current 2nd Fittest Man on Earth – 2nd at this year’s CrossFit Games) was a professional Olympic Weightlifter for over 10 years; this included being a resident at a leading American weightlifting institute. Approximately one year after starting CrossFit he performed the heaviest Snatch of his life. https://youtu.be/FBV-Xw640vQ
3. CrossFit is a melting pot of the best techniques in the strength and conditioning world!
CrossFit has been around since the late 90’s (so it isn’t a passing fad). It brings together aspects from weightlifting, powerlifting, gymnastics, running, rowing and other aerobic sports into a programming structure that works! CrossFit didn’t invent any of the movements that are performed, just the application, execution and, most importantly, the culture and community in which it is performed (see next point). We prioritise mobility, flexibility, range of motion and functionality – concepts where more and more research is being produced that shows their specific benefits and how the introduction of these concepts into the training programs of elite athletes have improved performance. Currently (as convention or “how things are done”), standard gym programming will only address one of these at a time (you’ll do a 12 week weightlifting program or running program, because apparently they can’t be done at the same time), and a lot of the times will never address certain areas (e.g. a lot of gymnastics movements). We focus on all of them, all of the time and do it well! Why is this beneficial? See the point above!
4. You’ve always got a training partner!
CrossFit is a group-training program. That day’s session is done in a class environment providing a constant source of training partners (as well as new friends). Training with a partner (or in this case many), improves motivation, accountability and allows you/encourages you to push harder than you would by yourself. All of this accumulates to improved training results equalling increased strength!
5. Your training quality will be higher!
Level of training quality ultimately determines the level of your results. Quality includes programming and execution, but also consistency and frequency. The programming is taken care of by the CrossFit gym you attend (if they know what they are doing then the programming is comprehensive and structured), so automatically it rules out the all too common problem of jumping from one program to the next or even worse, making it up as you go, OR even worse again, doing the same thing every single time you go to the gym. The execution is partly on you and on your coach (see point 7), but one of the biggest contributors to how CrossFit makes you stronger is its frequency and your consistency. A good CrossFit program enables you to train up to 6 times a week and its slightly addictive nature and supportive culture means you most likely will. If you are following a well structured program consistently up to 6 times per week, that addresses multiple aspects of strength and conditioning proven to work, over any period of time longer than a few months – you will be the strongest you have ever been (and the fittest and healthiest, but we can talk about that more next time).
6. The strength developed in CrossFit has real world applications!
Strength can be defined as the ability to do things that require a lot of physical or mental effort – that leaves various shades of interpretation on the table. But, let’s be realistic now, being able to bench press the heaviest dumbbells in your gym or loading all the plates in the gym onto the leg press and getting that 90 degree bend at the knees doesn’t transfer directly to what you do out there is the real world does it? Yes, it does make you stronger but it doesn’t make you functionally stronger, which is the most important definition of strength. In CrossFit we teach you to squat to full depth, deadlift, clean, snatch, climb and move your bodyweight around. You do all this with different objects. This variation improves your functionality as a human and relates more directly with real world movements.
7. You are coached!
All of this is undertaken under the watchful eye of a qualified coach. Every CrossFit session is coached to ensure that you are performing the movements with correct technique and at the correct intensity (load, speed and volume). For optimal strength development, all high level athletes have coaches at their disposal – most have a specific strength and conditioning coach and most are performing programs containing the movements listed in the point above. Your training and that of an elite athlete should only differ by degree, not type. **By Rob Bonser CrossFit Tempus Owner/Head Coach