CrossFit Myths

It’s time once again to address some of the most commonly voiced questions and concerns of those wanting to explore CrossFit.  In this article, CrossFit Park City addresses these CrossFit Myths.

I can’t do CrossFit because I don’t want to aggravate neck or back pain from previous injuries.

Numerous clients of ours have come through the doors with previous injuries or tweaks and found relief from the pain by strengthening the muscles around the problem area.  All too often people neglect exercising their low back due to fear of injury. Because of this they end up de-conditioned, weak, and more susceptible to injury in the future from minor mishaps which is usually what happens.  Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries.  The movements and workouts are all completely scalable allowing anyone to take part.

Can I get a good workout in under 30 minutes?

Yes, this is absolutely what we strongly believe in.  More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results.  Basically, it just boils down to hard work. But the truth is, the longer the effort the lower your intensity.  If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints.  CrossFit workouts do go beyond 30 min on occasion, but the majority of our workouts are shorter in duration.  If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do.  No matter who you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.

I am afraid I will get too big and bulky.

In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do.  One: pick up very heavy weight on a frequent basis.  This is not something we do.  Yes, we are very much concerned about your strength and we do lift heavy some days.  But this is not our main focus.  Two: eat an extremely high calorie diet.  For most to gain productive muscle mass, takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on.  The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass).

I have heard you can get hurt doing CrossFit, is this true?

You can injure yourself in any activity, but CrossFit is more safe than many activities people perform every day.  We like to work with people in 3 stages.  First: mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: Intensity (the speed at which you do the movements).  One does not come before the other.  We always start with Mechanics.

I have to get in shape before I start.

This is a common misconception.  The most elite athlete can come into the gym and find a workout challenging.  You will never be “fit” enough.  That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level.  Fitness is a lifelong journey, we are never really “there”.

It is too expensive.

The reality is with the quality of instruction you get from our trainers, it is personal training at a fraction of the cost.

I have heard CrossFit is really hard, is this true?

CrossFit is as hard as you make it.  We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them.

Today’s Workout

Buy-in: Kettlebell swing practice – after a good warm-up prior to class try:

  • 1 set of 20 with a weight lighter than you usually use
  • 1 set of 15 with your normal weight
  • 3 sets of 8-10 with a heavier weight
  • 1 set of 15 with your normal weight

WOD:  “HalfTab2”

Four consecutive Tabata intervals (20s work/ 10s rest) of the following exercises:

  • Double unders
  • Burpees
  • 1 min rest to set rowing ergs
  • Row (calories)
  • complete all four tabata intervals in a row for each exercise before moving on
  • your score is the least amount of reps/calories you get at each station
  • individuals not competing in the Sectionals WOD tomorrow may do this wod twice (5 min break)

Zone 2 – scale to single skips (divide your total skips by 3)

Zone 1 – scale as needed

Games Prep:  remember, ALL burpees must finish with a vertical body (eyes looking forward) and a jump of more than 1″

Cash-out: easy 1k run (twice around the block) followed by rolling/lacrosse ball


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