By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC
Day in and day out they haunt me. If I had a nickel for every time I challenged a damaging CrossFit stereotype, I’d have retired in Maui by now.
The reality, however, is that stereotypes don’t just happen. They bubble up after repeated exposure to information that, over time, we accept as fact…whether it is or not.
The long short, I cannot blame someone who hasn’t done CrossFit before for having reservations. Starting with Instagram, if you search #CrossFit you may come across a woman deadlifting the equivalent of a truck or a guy grinding through pull-ups despite gaping wounds in his hands.
First and foremost, it is important to understand that all CrossFit gyms are an affiliate, not a franchise, of CrossFit HQ. This dynamic means that the mothership does not dictate our structure – we are all empowered to build our own business and craft our own community.
With that freedom comes a gamut of CrossFit affiliates ranging from glorified garage gyms to fine-tuned machines cranking out competition-ready athletes. Every box offers a different experience and not all are created equal in regard to standards and programming.
If you start with mainstream media, CrossFit may look straight up carnal, but I want to clear the air around 5 stereotypes versus what you will experience at Rhapsody Fitness.
Kelly Steben mid keg carry at Rhapsody Fitness in Charleston, SC.
Stereotype 1: I will get injured.
It is not in our best interest for you to be hurt. At all. As a human and as a business owner, this is the LAST thing I want to have happen. To prevent injury, you will start every class with a specific warm-up designed to prepare you for the lifts and movements in the workout-of-the-day (WOD). Before the clock counts down, we will cover mechanics, stimuli, scaling options and goals, so you know exactly what’s coming and how to tackle the workout ahead in the smartest, safest manner for you.
During the workout, I’m on you like white on rice making sure that your technique is on point. It may even make you a little crazy, but these adjustments and cues when you’re rushing or tired are crucial to injury prevention. Sorry, not sorry.
Stereotype 2: If you haven’t puked you’re not doing it right.
False. Reaching the point of intensity that you vomit is not a win in my book. One, I keep an immaculate gym and, two, getting to that point of fatigue or physical stress likely means you’re taking the workout too far. Yes, intensity is where adaptation and power lies, but our programming is designed to bring you to the edge – not careen you over the cliff.
From warm-up to cool-down, our workouts are an hour long. In that hour, I will coach you to that point of confidence, while you work to increase your stamina and speed. It is confidence first and speed second. In every workout we are trying to take you to that edge so when you come back it is a little further out.
Part of the discipline of CrossFit is pacing and threshold training – find your edge, but don’t go over.
Stereotype 3: CrossFit is dog-eat-dog competitive.
It can be, but not in our box. Once again, each CrossFit gym is entitled to create and mold its own community – in ours, we focus on healthy competition with yourself instead of your neighbor. Each workout is measured and benchmarked so you can track your progress and improvement.
When it comes to the people next to you, however, all I want to hear is you cheering them on and getting encouragement in return.
Box push-ups are an excellent scaling option to build pressing strength.
Stereotype 4: CrossFit will make me bulky.
Ladies, I say this with love, but I’m looking at you here. If you get this from gawking at CrossFit Games athletes, yes, they are chiseled like the Amazonian goddesses they are. You know what? They earn that physique by dedicating hours a day to training at the highest competitive level.
To put this in perspective, if you spend 5 hours with me every day and follow the strictest nutrition regimen, I will get you there. BUT, for the vast majority of the Wonder Women I train, side effects of CrossFit include defined arms, toned legs and the coveted bubble-booty – not to mention lifted spirits and improved self-confidence.
Rhapsody Fitness follows a strength and conditioning program designed to get your body fat percentage down and strength up – despite the negative press, I suspect you’ll like how stronger looks on you.
Stereotype 5: CrossFit is for the young.
Age is not a limiting factor in CrossFit. In New York City, I trained with a 75-years-young athlete, Rita. When Rita started working with me, we scaled every movement on a box – slowly we worked our way down until she was doing burpees and push-ups on the floor.
CrossFit is about chipping away at your limits. Every movement in every workout is infinitely scalable. I would argue that your date of manufacture is never a barrier – it’s your mentality. Use it or lose it!
Now that we’ve sorted all that out, when are you going to give CrossFit a shot? I challenge you to challenge these stereotypes for yourself and join us for a free class at Rhapsody Fitness!
Alan Shaw demonstrating the ring row at Rhapsody Fitness.
