Starting Out

Guidelines to CrossFit Training

Uncle Rhabdo!  Warning, these workouts can kill! Acute exertional rhabdomyolysis is a serious clinical illness caused by an injury to skeletal muscle that results in the release of myoglobin and other cellular contents, including creatine kinase (CK-MM fraction) and aldolase, into the circulatory system. It can kill. Several cases of “Rhabdo” have been associated with CrossFit workouts. Only newcomers have been affected and poor fitness has NOT been a factor. We cannot emphasize enough the importance and safety of starting slowly: http://www.crossfit.com/cf-info/start-how.html.

   The above picture and warning was posted on the CrossFit website with the Workout Of the Day (WOD) on July 14^th, 2005.  It serves to illustrate the very real possibility of injury to individuals that try to start the CrossFit (CF) training methodology with the wrong mindset.  The following guidelines may serve as a “how to” when starting the program; a much more thorough resource is the CF website.  Links to look for include “Lynne Pitts FAQ” found in the lower right side of the website; “Exercises”, “What Is CrossFit”, and “Getting Started” found in the upper left corner, and the entire “Getting Started” section found on the Message Board, also linked to in the upper left corner.

       TOO MUCH TOO SOON:

        You should not expect to complete the WOD as prescribed (“as rx’d”) for the first couple of months you begin CF.  This is not an exaggeration, it is a fact.  Your body will need this much time to adapt to the new stresses applied to it.  While you may be able to power through one of the WODs, you risk more injury and setback than any benefit the WOD would provide.    

          Common injuries to overanxious CF’ers include Rhabdomyolysis, Delayed Onset Muscle Soreness (DOMS), overuse injury (golf/tennis elbow), and sprained/strained joints.  These injuries can be almost completely eliminated by taking a disciplined, thoughtful approach to the build up phase.

          Just as you don’t begin marathon training by running 26 miles a session, don’t try to tackle a WOD as rx’d when just starting.  Lower the weights, lower the reps, increase (or decrease) the times given, etc.  Operate at about 70-80% intensity for the first month, then move up to 80-95% intensity in the second month.  Give your system (lungs, heart, circulatory, muscles, tendons, joints, etc) time to adapt.  The 2 most common injuries I have seen (and felt) are DOMS and extreme soreness in the elbows (due to my neglect of pull-ups in previous exercise regimens).  Be disciplined enough to hold yourself back; the rewards will come in time.

          Especially concerning pull-ups: it is not uncommon to see WODs that prescribe over 100 pullups in one workout.  How many of us have performed that many pull-ups in a week, let alone in 15 minutes (or less)?  There is a HUGE disparity in the ratio of pull-ups to push ups/dips/bench presses the typical soldier does.  Why is this?  Do we “push” a riser slip under canopy, or “dip” ourselves onto a second story balcony, or “bench” our way down a fastrope wearing full kit?  Because of this disproportion, almost everyone needs to approach the pull-up facet of CF with both discipline and consistency.  My suggested build up is:

Week one- no more than 30 pullups per workout, total no more than 100 per week

Week two- + 5 to 10 per workout, + 30 per week total

Week three- + 5 to 10 per workout, + 30 per week total… and so on until around weeks 10 to 12 when you should be prepared to do a 100 pullup workout.  

         Before, during, and after workoutsbe sure to stretch your arms, from shoulders to wrists.  This will help with some soreness, will promote flexibility, and will help when performing the Olympic lifts.  Also, listen to your body.  Some soreness is perfectly natural and will occur.  The drill-bit-in-the-elbow, no-feeling-in-the-hands, hurts-like-hell-to-move-my-arms in/out/up/down is a sign.  SLOW DOWN.  You are setting yourself back weeks if not months.  

       FORM VS. WEIGHT:

         Forget about weight.  Cease to care about weight.  Weight is abstract; it is only a device we use to stress our bodies in a given plane of movement.  90% of the gym will soon seem like a waste of perfectly good space when you embrace and understand this philosophy.  Form is King now.  Perfect form is your goal.  Do the exact same thing, exactly correct, every time.  Do not allow yourself or your partner to be satisfied with “almost” or “good enough”.  Perfect form + repetition + discipline = a stronger, healthier, more efficient athlete.

         I used to think that my body was the tool used to move the weight, i.e.  I need to do X, Y, and Z in the gym in order to bench press 300 lbs.  I now believe that the weight is the tool I use to condition and stress my body.  The difference is profound.

 

To look at this from a different perspective, consider the following table:

   Performing exercises with good form will pay dividends in time.  You will be able to lift more weight soon enough.  Where you will see the biggest benefit of strict form is the reduction in injury caused by bad form and/or too much weight.  You will avoid injury, increase your ability to perform work (more reps/more lbs/faster times etc), and probably increase your range of movement and flexibility.

  This is just a snapshot of what you need to consider when beginning this, or really any new exercise regimen.  Do your own research, look at different sources, and ask questions from subject matter experts.  Have the discipline and far-sightedness to not let ego or machismo get in the way of your fitness and health.  This will set you up for success in the near and long term.