By Narvin Chhay
CrossFit — The New Kid on the Fitness Block
Over the past decade or so, CrossFit has been a new kid on the block in the world of athletic training. As the name implies, CrossFit is a new style of training that tries to give athletes the best of both worlds by letting them sample a little bit of every training style.
The CrossFit community is very close-knit. Some detractors may even describe the training community as having somewhat of a cult following and behavior. This has led other fitness communities, such as the bodybuilding or powerlifting communities, to adopt a negative attitude towards the Cross-Fitters. This may be because the training style incorporates many styles of training, combining new exercises and techniques, not always being performed in the safest manner.
Regardless, CrossFit training is finding its way into gyms and fitness facilities across the world.
What Exactly Is CrossFit?
It is necessary to define CrossFit and how it differs from traditional anaerobic resistance training. A characteristic of CrossFit is to implement as many different training styles as possible into a single program.
It combines resistance training with aerobic exercise, trying to maximize the overall efficiency and effectiveness of every workout. According to a 2013 paper, by taking advantage of so many different training styles within a single workout program, Cross-Fitters hope to fulfill “the ultimate goal of [CrossFit, which] is to produce the maximum functionality that is possible for a specific individual.”
With a special focus on functionality, CrossFit often takes advantage of advanced compound movements like clean and presses, gymnastic-style muscle ups, and weighted tire flips. Repetition ranges are much higher than traditionally accepted ranges. Participants very often work until failure, performing AMRAP sets regularly (As Many Reps As Possible).
Traditional Resistance Training vs. CrossFit
By comparison, traditional anaerobic resistance training generally has more specific goals with each program. In a 2013 paper, traditional resistance training was seen as “the production of power, muscular strength and endurance, and hypertrophy are the main objectives for a successful resistance program…”
To achieve these goals, traditional resistance training uses techniques that are well researched and widely accepted throughout the athletic training community. These methods are usually:
- Weightlifting movements like the clean and jerk
- Bodybuilding-style movements like bicep curls
- Powerlifting movements like bench press and squats
The main differences between traditional resistance training and CrossFit are the intensity and form of the movements. Traditional training styles require stricter adherence to form and style guidelines, and athletes are not pushed to the same high levels of exertion as CrossFit athletes.
Do They Deliver Different Results?
The difference between the two training styles is evident, but do they produce different results?
In a 2013 study, the performance of athletes was tracked in seven areas: body composition, flexibility, agility, maximum power, maximum strength, muscular endurance, and aerobic capacity. One group followed traditional anaerobic resistance training, while the other followed CrossFit.
Results showed that CrossFitters showed significantly more progress in only one of the seven categories: maximum strength.
However, a 2017 Ohio State University study found that “a 10-week crossfit-based HIPT program significantly improves the maximal aerobic capacity and body composition in individuals of all fitness levels and genders.” These findings suggest that most athletes could benefit from CrossFit, but the gains aren’t dramatically superior across all areas.
The Safety Concerns with CrossFit
Despite the potential benefits, CrossFit has been linked to higher injury risks. A 2014 study from the University of Rochester School of Medicine and Dentistry found that CrossFit athletes tend to have a higher injury rate than Olympic gymnasts, weightlifters, and powerlifters.
Researchers attribute this to the nature of CrossFit — a blend of gymnastics, powerlifting, Olympic lifting, and endurance activities performed at high intensity with little recovery time. Many injuries are a result of overuse and overtraining.
For performance-focused athletes, the injury risk may outweigh the benefits, especially when compared to traditional resistance training, which has proven injury-prevention benefits.
Why People Love CrossFit Anyway
Despite its risks, there’s one thing no one can deny: CrossFit participants are passionate about it.
A 2018 psychological study found that CrossFit members reported higher levels of intrinsic motivation — they were more driven by self-improvement rather than appearance. Many cited “mastery over new skills” as a key motivator, something CrossFit’s variety of exercises provides.
Final Thoughts: Can the Two Styles Learn from Each Other?
Traditional resistance training can feel repetitive, while CrossFit offers variety and skill-building. Coaches and trainers could borrow CrossFit’s emphasis on variety to keep athletes engaged.
However, the intensity and injury risk of CrossFit cannot be ignored. Unless strong evidence emerges that it consistently produces better results than traditional methods, its perception as a riskier training style may remain.
