Evidence Based Fitness
In CrossFit, we do a lot of things that other people in the fitness industry think are insane. We mix weight-lifting with “cardio,” we use the kip to “cheat” when we do pull-ups, we put heavy weight overhead, we run on the front of our feet and we eat high-protein diets, among other things. Much of our training is contrary to what the mainstream fitness model says is healthy, safe and productive.
The problem is that the mainstream fitness model is more interested in perpetuating itself than in creating fit individuals. That’s not to say that you can’t get fit following the mainstream model, just that the industry itself isn’t interested in making you fit. In many ways the modern fitness industry actually prevents people from reaching their fitness potential by making them believe the best way to be fit is to follow a carbohydrate-rich diet, do isolation movements on expensive machines and run in fancy shoes that should be replaced every 6-months.
Sadly, the standard fitness model (like a lot of things) is rich in speculation and testimonies, but lacking in actual evidence. Just saying something doesn’t make it true, you actually have to prove it through experimentation and other evidence. In the CrossFit model, we measure and record every workout so that we can look back and see if our program is actually working. You’ll know that you’re on the right track when you see your times decreasing and the weights you can lift increasing. When you change your diet or sleeping patterns or dial in your technique, you’ll feel it in your workouts and it will show in your numbers.
At the same time, we’ve got to be aware of genetic variation. Everybody’s built just a little differently, so we’re not advocating a one-size-fits-all approach, unlike the aforementioned modern fitness industry. There is no age-based target heart rate that you should strive for and we don’t care about the ratio of your weight to the square of your height or other meaningless metrics. Similarly, we don’t always care whether you do a high-bar or low-bar back squat, so long as you are lifting a lot of weight without putting yourself at undue risk. Of course, we’d like you to learn and practice both methods so you can use the one that is most effective for you.
Looking at your training from this perspective will help you to avoid what I call “mixed-message-induced apathy.” When we hear several different opinions that seem to contradict each other, it’s easy to get confused and not know what to believe. The result is often to stick to the status quo and not change anything. However, that is a trap that will impede your progress. When a coach suggests changing your technique, diet, etc., try making the change and looking at the results. Run the experiment, collect the data and go from there. You are your own life-long fitness experiment, so be a good scientist!
