CrossFit

Critical Analysis of CrossFit

Training within the Health and
Fitness Domains
by
Sajeel Chaudhry

Presentation Overview
CrossFit definition and principles
CrossFit training template
Evidence of CrossFit on improved physical
fitness
Supercompensation effect in CrossFit
Strength and Power development in CrossFit
Physical Fitness paradigm
Metabolic adaptations due to CrossFit
Summary







What is Crossfit?
Core strength and conditioning program with the aim to develop a broad, general and
inclusive fitness i.e. broad adaptation response (Glassman, 2010)
It aims to prepare individuals for any physical scenario which is unknown or
unknowable by using constantly varying, high intensity, functional movements
(Glassman, 2010)
It is aimed to cater for a wide population of activities including combat, survival,
sports, general lifestyle and fitness (Our speciality is not specialising Glassman
2010)
CrossFit focusses on maximising neuroendocrine response, power development,
cross training with different modalities, high frequency of training with a prescription
for nutrition
At the heart of CrossFits philosophy is to improve the human bodys functionality,
which it aims to achieve through a development hierachy on the CrossFit
metholodolgy
Hierachy of Development in Crossfit
Methodology

Sport
Weightlifting
and Throwing
Gymnastics
Metabolic Conditioning
Nutrition
Principles of CrossFit!
Training comprises of constantly varied, high intensity, functional movements to
achieve aim of general, broad and inclusive fitness
CrossFit aims to increase work capacity across broad time and modal domains i.e.
increase power at all lengths of duration long or short, and varied activities
CrossFit is the Sport of Fitness. It keeps score, times workout and defines rules and
standards of performance
CrossFit adheres to 3 fitness standards:
Develop and optimise 10 general physical skills
Cardiovascular/Respiratory endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
Be able to perform any skill at any given time i.e. concept of a hopper
Training should be able to develop the ability to perform well in all three metabolic pathways i.e. phosphagen
(ATP-PCr), glycolytic and aerobic systems



Template for CrossFits Program



Gymnastics (G)
Air Squat
Pull-up
Push-up
Dip
Handstand Push-up
Rope Climb
Muscle-up
Press to Handstand
Back Extension
Sit-up
Jumps
Lunges
Metabolic Conditioning (M)
Run
Bike
Row
Jump Rope
Weightlifting (W)
Deadlifts
Cleans
Presses
Snatch
Clean and Jerk
Medicine Ball Drills
Kettlebell Swing
Evidence of CrossFit Training on
Fitness Levels and Performance


Author Study Tests Results
Smith et al. (2013) Improvements in aerobic capacity (VO
2

max) and body composition
VO
2
max
Body composition
Improved VO
2
and body
composition (P<0.05)
Well trained subjects did not
reach statistical significance
16% of subjects injured in
program
Jeffrey (2012) CrossFit vs. ACSM Margaria Kalamen power
Anaerobic step
Cooper 1.5 mile run
CrossFit group outperformed
ACSM
No statistical significance
Above average subjects unable
to outperform ACSM
Gerhart (2013) CrossFit vs. Traditional Anaerobic
Resistance Training
Body composition
Flexibility
Aerobic capacity
Max strength
Agility
Max power
Muscular endurance
Both groups showed
improvements
CrossFit yielded better results
however no statistical
significance
Deadlift was statistically
significant in CrossFit
Paine et al. (2010) Improvements in Army Physical
Fitness Tests
Max reps push ups (2mins)
Max reps of sit up (2mins)
2 mile run (as fast as)
Improvements in tests across
all levels of previous training
Below average showed highest
gains
However higher volume of
training provided than
previously
CrossFit improves fitness when subjected to different test protocols
No significant difference in fitness improvements compared to other training programs
Plateau effect seen in relatively trained subjects
(Refer to Appendix A for detailed information)
Supercompensation in Frequent HIT
Programs
Supercompensation is the balanced relationship between the training performed and the regeneration phase
which leads to improved physiological adaptation (Verkhoshanky & Siff, 2009)
Supercompensation is based on the General Adaptive Syndrome (GAS), when loading applied incorrectly can
cause a decline in performance and expose subjects to health and injury risks due to fatigue and stressors(Bompa
& Haff, 2009)







A subjects homeostasis state drops along with functional capacity post an exercise session due to fatigue, which
must be dissipated within the correct time spans to achieve supercompensation (Supercompensation Cycle of a
training session)








Supercompensation in Frequent HIT
Programs
If subjected to another high intensity training within 24-72 hours, overtraining may occur causing a decline in
performance.
When frequent high intensity sessions are provided the body is not able to respond appropriately and regeneration
does not occur (Fry et al., 1994; Peterson et al., 2005)
With additional high intensity sessions the time to the bodys homeostasis is prolonged








Musculoskeletal injuries on the rise including Exertional Rhabdomyolysis (ER) due to ECP (Extreme Conditioning
Programs) as popularity increases (Bergeron et al., 2011; Hadeed et al., 2011)
Significant higher RPE, harder days per week and DOMS in Crossfit than ACSM guided programs (Bellovary,
2014)
Lack of Strength & Power Development
in the CrossFit Training Template
Muscular strength is a major contributor to many physical attributes including power
and endurance (Stone et al., 2003; Paavolainen, 1999)
Since Power = F x V, increasing force yields more power output. Thus strength is
important in developing high power and also in the neuromuscular adaptations
required for muscular power (Plisk & Stone, 2003)
Maximal strength and power are the fundamental pillars upon which other physical
capabilities such as muscular endurance and task specific performances can be
expanded (Kraemer & Szivak, 2012)
Though for the untrained subject CrossFit does provide strength gains, randomness
in the CrossFit training program cannot fundamentally provide strength gains to
appropriately provide a foundation for high explosive power such as olympic lifts
Preferred method of strength training combines free weights with large muscle mass
exercises (Bompa & Haff, 2009)
Cycle of at least 2 weeks before a Strength and Power training session is repeated.
Detraining of a bio-motor ability is seen as little as 2 weeks (Garcia-Pallares et al.,
2010)
Since bulk of the training comprises of HIIT, metabolic adaptations are comparable to
traditional endurance training (Burgomaster et al., 2008). Coupled with metabolic
conditioning likelihood of interference effect to increase (Wilson et al., 2012)

Physical Fitness Paradigm
Fitness is defined as the ability to cope with the demands of a specific task efficiently and safely
(Verkhoshanky & Siff, 2009)
Main biomotor abilities are Strength, Speed & Stamina though flexibility & skill are also factors
related to fitness (Verkhoshanky & Siff, 2009; Bompa & Haff, 2009)
However fitness is not simply measured by the above components but also by the specificity of
fitness required by the activity (Verkhoshanky & Siff, 2009)








Due to the specificity of the fitness required there will always be a dominant biomotor ability
CrossFit claims to improve the 10 physical skills and also targets enhancing specialised
professions such as combat, survival and sports without understanding the dominant biomotor
ability of a given activity
Conjugated training has shown to improve different biomotor abilities in a periodised fashion (Plisk
& Stone, 2003). However the random nature of the CrossFit methodology does not allow to
develop these biomotor abilities
Performance Enhancement due to the
3 Metabolic Pathways
CrossFit states Training should be able to develop the ability to perform well in all three metabolic pathways i.e.
phosphagen (ATP-PCr), glycolytic and aerobic systems
Contribution from the 3 energy pathways (phosphagens, glycolysis & aerobic) are active at all times however
relative contribution to ATP re-synthesis changes depending on intensity, recovery periods, duration and
frequency of bouts performed (Maclaren & Morten, 2012; Gibala, 2007)








Peak and mean power outputs decrease during HIIT (High Intensity Intermittent Exercise) if recovery periods are
not sufficient for PCr re-synthesis (Gaintanos et al., 1993)
For almost complete re-synthesis of PCr 4mins of complete recovery are sufficient in order to maintain peak and
mean power outputs during maximal effort (Parolin et al., 1999; Bogdanis et al., 1996)




Performance Enhancement due to the
3 Metabolic Pathways



Energy Source Enzyme Activity Bout Duration Bout Recovery Training Programme
Phosphagens Myokinase (MK)-
ADP to ATP
6-30 sec 45-60 sec 4-6 weeks, 4 times
per week
Phosphagens Creatine
Phosphokinase
(CPK)- PCr
regeneration for ATP
fuelling
6 secs 2-3 mins 4-6 weeks, 4 times
per week
Anaerobic Glycolysis Phosphofructokinase
,Hexokinase,
Phosphorylase,
Pyruvate
Dehydrogenase,
Lactate
Dehydrogenase
15-30 secs 30-45 secs 2-6 weeks, 3 times
per week
Oxidative
phosphorylation
Succinate
Dehydrogenase
(SDH) and Citrate
Synthase (CS)
>15 secs 45sec-2mins 4 weeks, 3 times per
week
Power
Endurance
Randomness in program (WOD & As many rounds as possible) does not target enzyme
activity for power development.
Bulk of training occurring at anaerobic and oxidative glycolyis
(Refer to Appendix B for detailed information)
Summary
CrossFit provides improvements in many fitness tests domains, however this is only
seen in relatively untrained individuals who will adapt and show improvement to any
stimuli that is provided
High frequency of high intensity sessions has the risk of overtraining, and hence
leads to increased injuries. Military and combat sectors are now re-assessing the
efficacy of ECPs such as CrossFit due to the high incidents of injuries
Lack of strength development which is the fundamental biomotor factor and a pre
requisite for power development
Lack of training plan which targets improving multiple biomotor abilities
Metabolically, power development enzyme activity is not targeted and predominantly
aerobic glycolysis becomes the main energy source
Needs analysis needs to be performed on the group of subjects being trained before
HIIT such as CrossFit provided
SAID (Specific Adaptation to Imposed Demands)- Body adapts with a specific type of
fitness to any demands which may be regularly imposed on it, provided the loading
does not exceed the adaptive capabilities of the body at the time
Use Periodized plan and individualisation
Due to the lack of strength and power development variations of CrossFit have
already developed e.g. CrossFit bias


Questions?
References
Adams, G.M., & Beam, W.C. (2008). In: Barrosse, E., Johnson, C., Rothenberger, M. et al., (Eds). Exercise physiology:
Laboratory manual (5
th
Edition). New York, NY: McGraw Hill.

Bellovary, B.N. (2014). The perceived demands of crossfit. (Masters Thesis) Northern Michigan University, United States

Bergeron MF, Nindl BC, Deuster PA, Baumgartner N, Kane SF, Kraemer WJ, et al. (2011) Consortium for health and military
performance and american college of sports medicine consensus paper on extreme conditioning programs in military
personnel. Current Sports Medicine Reports ,10: 383 389.

Blair, S.N., Kohl, H.W., Paffenbarger, R.S., Clark, D.G., Cooper, K.H., & Gibbons, L.W. (1989). Physical Fitness and call cause
mortality, a prospective study of healthy men and women. Journal of American Medicine Association, 262: 2395-2401.

Bogdanis, G.C., Nevill, M.E., Boobis, L.H., & Lakomy, H.K. (1996). Contribution of phosphocreatine and aerobic metabolism to
energy supply during repeated sprint exercise. Journal of Applied Physiology, 80, 876-884.

Bompa, T.O., & Haff, G.G. (2009). Periodization: theory and methodology of training. 5th eds, Human Kinetic.

Burgomaster, K.A., Hughes, S.C., Heigenhauser, G.J., Bradwell, S.N., & Gibala, M.J. (2005). Six sessions of sprint interval
training increases muscle oxidative potential and cycle endurance capacity in humans. Journal of Applied Physiology, 98:
1985-1990.









.


References
Burgomaster, K.A., Howarth, K.R., Phillips, S.M., Rakobowchuk, M., MacDonald, M.J., McGee, S.L. & Gibala, M.J. (2008).
Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans.
Journal of Physiology. 586, 151-160.

Dawson, B., Fitzsimons, M., Green, S., Goodman, C., Carey, M., & Cole, K. (1998). Changes in performance, muscle metabolites,
enzymes and fibre types after short sprint training. European Journal of Applied Physiology and Occupational Physiology,
78(1): 163169.

Fry, A.C., Kraemer, W.J., Van Borselen, F., Lynch, J.M., Marsit, J.L., Roy, E.P., Triplett, N.T., & Knuttgen, H.G. (1994).
Performance decrements during high intensity resistance exercise overtraining. Journal of Applied Physiology, 101:1664-
1672.

Gaitanos, G.C., Williams, C., Boobis, L.H., & Brooks, S. (1993). Human muscle metabolism during intermittent maximal exercise.
Journal of Applied Physiology, 75, 712-719

Garcia-Pallares, J., Sanchez-Medina, L., Perez, C.E., Izquierdo-Gabarren, M. & Izquierdo, M. (2010) Physiological effects of
tapering and detraining in world-class kayakers. Medicine and Science in Sports and Exercise, 42(6): 1209-1214.

Gerhart, H.D. (2013). A comparison of crossfit training to traditional anaerobic resistance training in terms of selected fitness
domains representative of overall athletic performance (Masters Thesis), Indiana University, Pennsylvania, United States.

Gibala, M.J. (2007). High intensity interval training: new insights. Sports Science Exchange, 20(2).

















References
Glassman, G. (2010). CrossFit training guide. CrossFit Journal, 111-115

Hadeed, M.J., Kuehl, K.S., Elliot, D.L., Sleigh, A. (2011). Exertional rhabdomyolysis after CrossFit exercise program. Medicine
and Science in Sports and Exercise. 43(5): 224-225

Jeffery, C. (2012). CrossFit effectiveness on fitness levels and demonstration of successful program objectives. Arkansan
University

Kraemer, W.J., & Szivak, T.K. (2012). Strength training for the warfighter. Journal of Strength and Conditioning Research.
26(7):S107-S118.

Linosier, M.T., Dormois, D., Perier, C., Frey, J., Geyssant, A., & Denis, C. (1997). Enzyme adaptations of human skeletal muscle
during bicycle short-sprint training and detraining. Acta Physiologica Scandinavica, 161(4): 439-445.

MacDougall, J.D., Hicks, A.L., MacDonald, J.R., McKelvie, R.S., Green, H.J., & Smith, K.M. (1998). Muscle performance and
enzymatic adaptations to sprint interval training. Journal of Applied Physiology, 84(1): 2138-2142.

MacLaren, D., & Morton, J. (2012). Biochemistry for sport and exercise metabolism. Chichester, West Sussex: Wiley-Blackwell

Mohr, M., Krustrup, P , Nielsen, J.J., Nybo, L, Rasmussen, M.K., Juel,C., & Bangsbo, J. (2007). Effect of two different intense
training regimens on skeletal muscle ion transport proteins and fatigue development. American Journal of Physiology -
Regulatory, Integrative and Comparative Physiology, 292(1): 1594-1602.










References
Paine, J., Uptgraft, J., & Wylie, R. (2010). Crossfit study. In G. Glassman, Crossfit Journal, 1-60.

Parra, J., Cadefau, J. A., Rodas, G., Amigo, N., & Cusso, R. (2000). The distribution of rest periods affects performance and
adaptations of energy metabolism induced by high-intensity training in human muscle. Acta Physiologica Scandinavica, 169,
157166

Parolin, M.L., Chesley, A., Matsos, M.P., Spriet, L.L., Jones, N.L., & Heigenhauser, G.J.F. (1999). Regulation of skeletal muscle
glycogen phosphorylase and PDH during maximal intermittent exercise. American Journal of Physiology, 277, E890-E900

Paavolainen, L., Hakkinen, K, Hamalainen, I., Nummela, A., & Rusko, H. (1999). Explosive strength training improves 5-km
running time by improving running economy and muscle power. Journal of Applied Physiology. 86: 1527-1533.

Peterson, M.D., Rhea, M.R., & Alvar, B.A. (2005). Applications of the dose response for muscular strength development: a review
of meta-analytic efficacy and reliability for designing training prescription. Journal of Strength and Conditioning Research,
19: 950-958.

Plisk, S.S., & Stone, M.H. (2003). Periodization strategies. Strength and Conditioning, 25: 19-37.

Roberts, A.D., Billeter, R., & Howald, H. (1982). Anaerobic muscle enzyme changes after interval training. International Journal
of Sports Medicine, 3(1): 18-21





References
Rodas, G., Ventura, J.L., Cadefau, JA, Cusso, R., & Parra, J. (2000). A short training programme for the rapid movement of both
aerobic and anaerobic metabolism. European Journal of Applied Physiology, 82(1): 480-486.

Smith, M.M., Sommer, A.J., Starkoff, B.E., & Devor, S.T. (2013). CrossFit based high intensity power training improves maximal
aerobic fitness and body composition. Journal of Strength and Conditioning, Vol 27, Num 11.

Stone, M.H., Sanborn, K., OBryant, H.S., Hartman, M., Stone, M.E., Proulx, C., Ward, B., & Hruby, J. (2003). Maximum
strength-power performance relationships in collegiate throwers. Journal of Strength and Conditioning Research. 17: 140-
147.

Thorstensson, A., Sjdin, B., & Karlsson, J. (1975). Enzyme activities and muscle strength after sprint training in man. Acta
Physiologica Scandinavica, 94(1): 313318.

Tremblay, A., Simoneau, J.A., & Bouchard, C. (1994). Impact of exercise intensity on body fatness and skeletal muscle
metabolism. Metabolism Experimental and Clinical, 43: 814-818.

Verkhoshansky, Y., & Siff, M. (2009). Supertraining (6th Edition - Expanded Version ed.). Rome: Verkoshansky.

Wilson, J.M., Marin, P.J., Rhea, M.R., Wilson, S.M., Loenneke, J.P., & Anderson, J.C. (2012). Concurrent training: a meta-
analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research.
26(8):2293-2307.

APPENDIX A:Evidence of CrossFit Training on
Fitness Levels and Performance
Improvements in aerobic capacity (VO
2
) max and body composition (Smith et al., 2013)
10 week program of 43 subjects (23 males, 23 females)
5 days on 2 days off structure
Weightlifting bias in training i.e. lack of randomness especially during single skill/effort days
Statistically significant (P<0.05)increase in VO
2
max (from 40 to 45 ml.kg
-1
.min
-1
) and decrease in body fat (from 25 to 20%) in population
However for subjects that were well above average in aerobic fitness before the training program, did not achieve statistical significance in improving their V0
2

max [Fitness standards measured against table from Blair et al., (1989)]
16% of subjects dropped out due to overuse of injury (possibly trained subjects in CrossFit)
Similar results in improved aerobic fitness and body composition recorded in HIIT training interventions (Burgomaster et al., 2005; Tremblay et al., 1994)
CrossFit vs. ACSM recommendations for physical fitness (Jeffrey, 2012)
37 participants (30 males, 7 females)
Participant selection (CrossFit training for 4 months 3-4 times/week, ACSM recommended physical fitness for 4 months)
ACSM recommendations- 3-5days/week 30min cardio, 2-3/week strength & 2-3days/week stretching training
Both groups tested on Margaria Kalamen Power, Anaerobic Step, Cooper 1.5 mile run
CrossFit group achieved greater power, anaerobic and aerobic results however failed to reach a statistical significance
Participants who were classified as above average in the anaerobic step up and 1.5 mile cooper run test in the CrossFit group were unable to outpeform the
ACSM guided physical fitness group of the same level [Fitness standards measured against table from Adams et al., 2008)
CrossFit vs. Traditional Anaerobic Resistance Training (Gerhart, 2013)
Domains of athletic performance tested body composition, flexibility, aerobic capacity, maximum strength, agility, maximum power and muscular endurance
(NCSA)
Traditional Anaerobic Training (TAR) 4-5days/week, 60min anaerobic training (Structured moderate vigorous intensity by varying modality, intensity, tempo,
volume, frequency and rest)
38 male participants trained for at least 3 months previously (19 CrossFit, 19 TAR)
Both groups tested on body composition, sit-and reach, 3-minute step test, 1-repetition maximum deadlift, pro agility test, standing broad jump, and the pushup
test
Body composition, flexibility, aerobic capacity, maximum power yielded better test results in CF without any statistical significance. Maximum strength test
(deadlift) however was significantly higher in CF
Agility and endurance was in favour of TAR without any statistical significance


APPENDIX A:Evidence of CrossFit Training on
Fitness Levels and Performance
Improvements in APFT (Army Physical Fitness Test) and 3 CrossFit benchmark workouts [1 rep max, for time & 3
rounds for repetitions] (Paine et al., 2010)
6 week training program 14 subjects (5 males, 9 females)
4 subjects had below average APFT scores with no CrossFit training
4 subjects had average APFT scores with little CrossFit training
6 subjects had above average APFT scores with CrossFit training
Results showed a big range of improved work capacity (3.71%-41.92%, Average of 20.33%)
Below average subjects showed highest gains
The training program provided more volume of training than the subjects previously participated in
APPENDIX B:Performance Enhancement
due to the 3 Metabolic Pathways
CrossFit states Training should be able to develop the ability to perform well in all three metabolic pathways i.e.
phosphagen (ATP-PCr), glycolytic and aerobic systems
Contribution from the 3 energy pathways (phosphagens, glycolysis & aerobic) are active at all times however
relative contribution to ATP re-synthesis changes depending on intensity, recovery periods, duration and
frequency of bouts performed (Maclaren & Morten, 2012; Gibala, 2007)
Peak and mean power outputs decrease during HIIT (High Intensity Intermittent Exercise) if recovery periods are
not sufficient for PCr re-synthesis (Gaintanos et al., 1993)
For almost complete re-synthesis of PCr 4mins of complete recovery are sufficient in order to maintain peak and
mean power outputs during maximal effort (Parolin et al., 1999; Bogdanis et al., 1996)
During HIE ATP splits to ADP and P
i
which activates the enzyme Myokinase (MK) converting 2 molecules of ADP
to ATP. MK activity has increased by 20% for 6-30sec maximal efforts with 45-60 sec recovery periods over a 4-6
week training program 4 sessions a week (Parra et al., 2000; Dawson et al., 1998; Thorstensson et al., 1975)
Despite MK reaction ADP concentration increases hence contribution from PCr is 50% to re-synthesise ATP. This
is achieved by the enzyme Creatine PhosphoKinase (CPK). CPK activity increases with short maximal bouts of 6
secs with rest periods from 2-3 minutes whereas longer duration bouts do not (Mohr et al., 2007; Roberts et al.,
1982)
Enzymes during anaerobic glycolysis (Phosphofructokinase, Hexokinase, Phosphorylase, Pyruvate
Dehydrogenase, Lactate Dehydrogenase) become more active during longer duration efforts of greater than 15
secs with 2-6 week training programs (Rodas et al., 2000; MacDougall et al., 1998)
Contribution from oxidative phosphorylation increases as the duration of effort increases and number of bouts
increase by upto 80% despite 4min rest periods (Parolin et al., 1999). During oxidative phosphorylation enzymes
activity such as Succinate Dehydrogenase (SDH) and Citrate Synthase (CS) have known to increase but only
significantly for efforts longer than 15 secs (Linoisser et al., 1993; Dawson et al., 1998)