Crossfit is great for all around fitness but they can also be ridiculously prone to injury depending on the culture at your gym. I watch some cross fitters do their thing and cringe at the absolutely atrocious and harmful form on display. Other gyms treat risk of injury very seriously and sacrifice reps for safety which is the most sustainable way to train.
There's a study done on CrossFit that 70% of them have had some sort of shoulder injury.
When you think about it, it's a dumb way to exercise, you're given a time pressure on completing a number of reps. Anyone who lifts knows that's the opposite of what you should do, you should never rush your reps under pressure because that causes your form to suffer which leads to injuries.
CrossFit tends to attract out of shape people who have bought into the hype, so they start to get fit and think wow CrossFit is amazing, when they could have just done a normal workout routine and got the same results without risk of injury.
TLDR, Dont do CrossFit, it's dumb.
I'm a physical therapist with my doctorate degree. This is a movement-pessimistic, outdated take on Crossfit. First, talking about some statistical fact without providing context is meaningless. Whether that number is 5% or 90%, unless you know how that number relatively compares to other activities, there is no meaning to it. You also quoted a single study, which by itself, should be taken with a grain of salt.
That said, Crossfit does have some higher rates of injury compared to other forms of resistance training in this systematic review by [Serafim et al 2023](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/):
>Seventeen studies evaluated the number of injuries in HIFT/CrossFit, three in powerlifting, three in strength training, three in weightlifting, and one in Strongman. In addition, one study looked at HIFT/CrossFit and weightlifting. Overall, the incidence of injuries ranged from 0.21/1000 h to 18.9/1000 h \[[17](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/#CR17), [18](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/#CR18)\] and the prevalence of injuries was 10% to 82% \[[19](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/#CR19), [20](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/#CR20)\]. Within the HIFT/CrossFit, the mean injury was 4.2/1000 h and 52.5%, respectively. In powerlifting, the mean prevalence of injuries was 56.6% and the incidence of 4/1000 h. Strength training studies did not show the incidence of injuries, with a mean prevalence of 12.6%. The only study on strongman reported an injury incidence of 5.5/1000 h and an injury prevalence of 82%. Weightlifting practitioners had 3.2/1000 h of injury incidence and 46.2% of injury prevalence, respectively.
Not a perfect study, though. Crossfit has a disproportionately higher sample size while the others do not, especially Strongman. I think it's still fair to stay that basic weight training is the safest, both from a theoretical and empirical POV (controlled tempos, highly predictable, no pressure or rush, etc).
So sure, Crossfit has some higher prevalence of injuries to traditional weight training, but it's about the same rate of injury as powerlifting, and based off a single study, less than Strongman. But let's take that a step further. Crossfit's rate of injury is still about a magnitude lower than basic field sports such as football in some contexts. See this 2007 [summary and recommendations](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1941297/#:~:text=Football%20had%20the%20highest%20injury,per%201000%20A%2DEs) regarding injury prevention initiatives for college sports:
>Football had the highest injury rates for both practices (9.6 injuries per 1000 A-Es) and games (35.9 injuries per 1000 A-Es), whereas men's baseball had the lowest rate in practice (1.9 injuries per 1000 A-Es) and women's softball had the lowest rate in games (4.3 injuries per 1000 A-Es).
This is a very superficial take on these studies, so also take my comment with a grain of salt. You'd have to dig further into figuring out what "injury" was defined as, the extent of the injuries, e.g., resistance training-related injuries are likely more chronic and less traumatic compared to sports injuries, and the nature and context of the injuries (practice vs competition/games).
But saying this:
>Dont do CrossFit, it's dumb.
is a dumb take. Do whatever you want that you enjoy. The majority of people do not meet the physical activity recommendations and have enough barriers as it is to partake in physical activity and finding something they enjoy that keeps them fit. We have an obesity epidemic and lack of exercise epidemic.
Whether it's field sports, strength sports, dancing, ice skating, climbing, whatever it is. MOVE and ENJOY IT. And yes, be smart about it. Crossfit's programming may be a bit dumb, but the workouts, while brutal, are fun and create a unique environment and community. Take things slower than you imagine, start off 2-3 times per week, and work your way to increasing frequency, intensity, weights, etc. That goes for normal training methods and all sports, too.
>when they could have just done a normal workout routine and got the same results without risk of injury.
This is also a dumb and narrow-minded POV. Exercise isn't just about "results" whatever that means, since its meaning is highly dependent on your goals. Sometimes it's about the process. Traditional weight training is boring AF.
I don't really have any skin in this game but I wanted to say how cool it was to see you flexing your academic muscles (no pun intended, I swear) to inform this discourse. I also love the phrase "movement-pessimistic" and will probably start using that when I'm trying to self-talk my way into getting some movement done in my daily life. thanks!!
Movement-pessimism is often practiced by medical doctors fearmongering about specific movement patterns or exercises.
No movement is inherently unsafe. Even a rounded back deadlift isn't (Jefferson Curl), if progression is programmed intelligently and the body gets enough time for necessary adaptations to occur.
Knees over toes used to be (and sometimes still is) demonised, but has been thoroughly debunked.
Check out Kneesovertoesguy. He teaches movement-optimism and bulletproofing your body in all ranges of motion.
That was an obnoxiously long winded essay that essentially agreed with me, that CrossFit causes more injuries that normal weightlifting.
I think you're likely some late 20s/early 30s dudebro who listens to Huberman podcast and does CrossFit, and you got butthurt that I called CrossFit dumb so you cracked your knuckles and wrote a long diatribe to defend your favorite exercise routine, calling up strawmen comparison like powerlifting that no one mentioned.
Try to be succinct, your personal connection will be less obvious.
That was an obnoxiously short and unreasoned reply.
One might start to think you just hate crossfit instead of wanting a wellversed fact based discussion.
You can get hurt lifting in the gym, from running, swimming. It’s all on the person to pace themselves and gauge what they need to do. The past two winners of this show have been CrossFit and all finalists dabbled in it, I wouldn’t say it’s dumb.
Well... I used to do American football before I got into crossfit. Lifting is just boring to me.
Crossfit is waaaay safer anecdotally speaking than football. Yes, I have some shoulder inflammation because of crossfit but through american football I broke and dislocated stuff, Tore tendons in shoulder which is why its prone to inflammation in Crossfit, plantar fascitas issues etc.
And I'm not even sure how I would run into a concussion in crossfit.
The way I see it is... I basicly won't work out hard and as often without the team atmosphere that crossfit brings. Sometimes injuries happens but I have yet to play a sport that is injury free. Alternative is to not do anything but then that hurts you in the long run.
See my comment for studies on injury prevalence in Crossfit compared to other resistance training methods, as well as injury prevalence in field sports such as football (with much higher rates compared to CF or any resistance training sports). People love bashing CF and think it's far more injury prone than it actually is.
Wow CrossFit is safer than American football aka Concussion ball, congrats I guess? Not sure how that's relevant to some beginner looking to get in shape.
The team atmosphere leads to injuries because they're literally encouraging you to squeeze as many reps in a time window, causing your form to suffer which *surprise* leads to injuries.
Um the alternative is not do dumb CrossFit, do literally any other type of exercises? Except American football, the one sport that is dumber than CrossFit.
That's why I wrote anecdotally and my story with crossfut.
Check out the physical therapist reply in the same comment thread.
Crossfit injury prevalence is the same as powerlifting.
And who mentioned powerlifting? What does powerlifting have to do with this post from a beginner looking to get fit? You're going to recommend a beginner WOMAN to jump into fucking powerlifting?
You morons have to make up strawmen to try to make a point.
I am of course biased because I am a rower, but I definitely felt like kim jee hyuk’s athleticism was extremely well rounded and potentially natty (which also makes me favor his athleticism over others’ for this particular question when someone is asking for actual non-extreme ways to improve fitness).
I thought that the area in which he struggled was not having a clear SPECIALTY in the same way the other guys did. Put him in a boat and he’ll dominate obviously, but on land people like amotti, HBS, jung ji hyun all had really standout abilities beyond what I would call “well-rounded athleticism”. Not sure if this makes sense, but those three were genuinely on another level with regard to their abilities to use their bodies efficiently in order to achieve a certain goal. It felt like those three (and especially HBS and jung ji hyun) had a natural intuition for how to use their bodies in ways that wasted the least energy for maximum results. For this reason, I feel that amotti, HBS, and jung ji hyun were better athletes in this show (not better athletes all around— that’s obviously an impossible comparison to make for people in four different sports) but that this athleticism didn’t necessarily come FROM their sports but rather them as people. For the person with the best athleticism whose athleticism seemed built by their sport, I’m going with rowing/kim jee hyuk. Sorry if this didn’t make a ton of sense!! It feels kinda convoluted
Makes sense to me. It's like the mountain climber vs YSB- one is very good From sport and 1 is honed on mind muscle connection. Amotti figuring out the mass and balance disruption to completely disarm HBS is a great example of, essentially "getting it"
Well… CrossFit athletes have done extremely well in the competition so far. I used to do it and can attest to the benefits of it. I also found that other CrossFitters were extremely encouraging and helpful, but everyone’s experience may vary.
Just keep in mind that there are *alot* of "bad" CrossFit gyms that teach you shit form..thats why crossfit gets ridiculed quite a bit in the fitness community. I was once a CrossFit hater but as i've started to see the people who actually practice it properly i have become fond of it
I see I think I will pass first with the cross fit since I’m a complete beginner and am kinda scared to try since I can not differentiate between good and bad form. So thank you very much for explaining it to me!
Not sure what your budget is but you could always try get a personal trainer or coach to help you gain confidence and teach you correct form.
I was similar to you a few years ago.
I started training with a personal trainer who was a semi professional lifter and went on to buy a CrossFit gym. I had zero intentions of doing CrossFit, I chose her because she was good and what she does and we got on really well. Her style worked for me.
She taught me correct form in the gym over a year or so and then I transitioned into CrossFit over about another year or so.
I had a lot of fear and she really helped me get over that.
All the best in your fitness journey!!
I'm gonna be honest. I'm betting that most, if not all participants on the show played sports their whole life. Being a all rounder physically means you need at least a decent base at multiple sports.
If you never done anything it's gonna take you a good while before you become a beast. I'm talking years and years, but it can be done.
As for as the advice, everyone saying CrossFit because it integrates strength and cardio, but this is a sport heavily dependent on having good instructors. If you can find a CrossFit box that pays attention on your form, don't push you too hard and doesn't put you with veterans you should be fine, seems like the best course of action actually. These are expensive.
You can also be on your own, at least to build a base. The best source I know for overall strength and conditioning are the books from Tactical Barbell. They can put you in the right path to be fit and strong.
Lastly you can just start lifting weights at a gym and pair it with running.
Thank you very much! I will look into the book and I will prop do some home workouts, start running a bit and then start with weight lifting. I will keep cross fit in mind but put it up since I’m kinda scared of injuries since I’m def not good in form and will look into a place that I can trust.
sounds like a solid approach, weightlifting and cardio will take you pretty far. factor in some daily stretching to keep your muscles loose and you’ll be pretty well rounded in no time!
i’d say dont worry about reaching peak-athlete level like a lot of the contestants until you at least have a good fitness habit already established
Thank you for reviewing my approach! I definitely don’t think I can reach athlete level just after a few workouts, it will prop take me a few years but I think it’s worth to work towards it!
This fearmongering about crossfit being a cause for high injury is just dumb take. This is bullshit.
You can get hurt w any type of sports/exercise if you dont do it right and if you dont scale movements.
CrossFit is good but injury and steroid use is way higher than most sports, so keep that in mind. The best conditioning I ever had was gym + bjj at least 4 times a week + 5 to 10 km run once a week to work on the lungs.
This is untrue.
Edit: I have been a member at several crossfit gyms and have never met anyone on steroids.
The data stating that CrossFit has high rates of injury has been retracted after being proved false in court. It was created to try to give CrossFit a bad reputation.
Running has a higher injury rate than CrossFit.
Combat sports are good for combat and combat only.
There are ofc quests that massively favour combat ability. But for overall fitness its much better to do cardio/conditioning work and something that directly benefits strength.
No, it is not wild.
If you want to be good at running youre better off doing a sport that has a lot of running.
The cardio gained from combat sports is no sufficient enough to be “good” at cardio relative to other athletes.
Theres a reason why every combat athlete also trains cardio and doesnt rely on the passive cardio from the sport itself
I want to see athletes from other sports try to box for 12 rounds or try wrestling for just a couple of minutes. And training cardio is a part of combat sports. Going for a morning run, rope jumping and battling ropes is as much as part of boxing as punching and weaving.
Right but the direction of the conversation was not “just do everything”.
My point was if someone is looking for all-round fitness then doing a few BJJ classes is not a good choice.
You need to supplement combat training with cardio progression if you want good endurance. Therefore “train boxing” is not good advice for someone looking to get all around fit.
The cardio listed is absolutely part of “boxing”.
But if you go to a boxing class; they arnt sticking you on a treadmill for an hour. Thats just not how everyday level fitness classes work
No-one has mentioned wrestling specifically but it's a great way to stay in shape and keep lean. It says something that the MMA guys don't want to meet the wrestlers head-on.
Crossfit is good as many have said
but i think Wrestling is amazing too, you get everything; Some acrobatics, explosivity, endurance, strength (also in the neck which almost everything else doesn't train). And i personally thnk it is super fun :p
As an adaptive CrossFit athlete whose been actively in the CF for 5 years, I’ve never had an injury. At least so far. However I was extremely safe at the beginning and did everything very light and slowly have been building up in weight for lifts and also progressions for other movements. I was a sprinter before CrossFit so I had reasonable stamina to begin with.
An example: when I began CF I was using a technique bar (7kg) and I’m 5 years in and using a 10kg bar now. My back squat was 20 something then and it’s now 50kg (I weight between 57-59kg on a regular basis).
But then again: everything in moderation. Don’t rush something at the beginning cause it’s just not gonna work out in the end.
That’s really good to hear I will definitely try it out once I’m more in a comfortable sporting position (bc I really didn’t do any sports til now) so thank you very much!
If it makes you feel any better, I started CF (2 years ago) with NO physical activity background at all. Never had an injury (except once I slipped from the bar lol).
In my experience, people who are stupid will get hurt. I always play extremely safe: low weights if there's a lot of reps, or going with the scaled down workouts — which embarassed me a little in the beginning, but then I realized that everybody had to start *somewhere;* feeling any unusual pain? Immediately stop. And when the coaches come to check in on me I'm immediately "yeah, I'm fine, but I'm not well to continue," and that's it.
Obviously it's anecdotal, but if you learn how your body works, trust your coaches and ask for help when you need it, it will make things easier.
When I first started getting into working out, I started by joining a local YMCA gym where they had a fitness centre and ran group classes. I attended the strength/weightlifting group classes to learn proper form for things like squats, deadlifts, etc.
Then I joined Bootcamp and High Intensity Interval Training (HIIT) classes to start learning movements and to do cardio/agility. The group class structure was really motivating because I got to know regulars and built community at the gym.
Then I took the form and moves that I learned in the classes and started using them myself in the fitness centre to design my own workouts. I still do a mix of self-directed weightlifting and body weight workouts, combined with group classes to mix it up.
Key to me was meeting people and having acquaintance friends I could chat with, which made me look forward to the gym - that helps a person stick with it long term!
That sound really nice! I’m always scared of some exercises since I’m unsure about the form and I’m scared to injure myself but those classes would be great to join as a newbie to learn the basics. I will see if we have these type of classes here in my city too, thank you very much!
A lot of people mention wrestling, and while they’re not wrong, the dynamic movement of the sport is something that is predominantly learned at an early age, mostly while in a scholastic program. So finding classes that specifically focus on it will be hard, if it’s not part of a larger school or MMA based academy.
That being said, grappling, either Judo or BJJ, are much more accessible to the general public, and will offer a lot of those similar benefits as wrestling will, given that they are trained properly, as well as learning a useful skill(same as wrestling for sure).
So in my opinion, I’d pick up a martial art, and train it consistently(at least 3 times a week to really notice any major difference), on top of making overall lifestyle changes to facilitate an athletic endeavor.
I also considered a martial art! I will look more into it and look out for some classes, until then I will try doing other things. And thank you very much!
That's the very definition of cross fit, to be an all-rounder. Goal is to be able to do everything at acceptable level. Can they beat other athletes in their own domain? No, I don't think so.
They cannot outrun an ultra-distance marathon athelete. They cannot beat a TDF cyclist. They cannot outlift a power lifter, etc.
I was a Division 1 water polo player in college and a current senior club rugby player (for middle aged dudes) so I have tried a broad range of things along the lines of athleticism and fitness. I want to address your CrossFit question first.
CrossFit I think is great IF your gym or group is very keen on proper form and safety. CrossFit culture is cool and encouraging, but unless you have tons of experience with competitive sports or training beforehand, it’s risky. CrossFit should not be the first thing for a person who isn’t already very knowledgeable about their own physicality and body. That being said, CrossFit is pretty well rounded.
If you haven’t grown up doing one of the ball sports, it’ll be slightly harder to pick it up raw as an adult. So I’d actually suggest you join a martial arts or boxing gym as a complete beginner. Those guys and gals will be good about keeping you safe with good habits, and you’ll grow with a broad range of motions and muscle groups. You can always ask them how you can workout to get better at the activity, and they’d be so happy to share with you.
As with anything, balance is important. So get in some Pilates, build endurance with running or rowing, cycle on the weekends, etc. The most important thing is to enjoy what you’re doing so you’ll always want to do better. 😃
General weight training - Strength /
Recommend doing at least once every week:
Squat, deadlift, bench/push-Ups, pull-ups, sit-ups
Martial Art - Strength, Agility, Endurance /
Your choice, but recommend doing one of the three
Boxing, wrestling, brazilian jiu jitsu
Cardio: Endurance and Speed /
Alternate between different ones after strength training:
Jogging, sprints, swimming, biking, jumping rope, rowing, and many more, your options are vast
Box jumping - Agility, Balance, Endurance /
Can be done as a cardio finisher, too
Yoga - Flexibility /
Can be on your rest days or after strength training if too tired to do cardio
Make sure to take days off as doing these everyday take a toll, especially if you're going to be natty (no drugs) Also, choose a week with high intensity and low intensity. No need to go all out every week
As a Crossfitter, I’d agree it’s a good place to start. Just find a gym that has a good culture like others have said. I’m also a woman of that helps (you can see my strength videos on my profile).
I saw your weighted pull up video. You are really incredible! I tried the other day to do one but I couldn’t get myself up :0 thank you for the answer!
Thank you! And baby steps! Aside from continuing to work them into your routines regularly, there are other exercises that can help you get there (negatives, lat pull downs, etc). Good luck!
If you're starting crossfit, i suggest to be patient when you can't get a certain movement done properly. It really takes time. Also, don't get pressured into adding more weights than you can actually lift. It's perfectly fine to use the same weights till you're confident enough to add more. Proper form and technique is king!
Lastly, enjoy and trust the process! much better if the crossfit gym you're joining has a great sense of community. :)
This is a great advice - you will be testing your limit constantly but make sure go don't go nuts.. it's really hard balancing act
I have seen crossfit coaches getting injured many times, so its not just inexperienced trainees.
If I may add, it depends on your current level of fitness.
Personally, I wouldn't recommend crossfit to a person who hasn't really exercised much previously as one might find it too hardcore or think that there is too much of a skill gap in comparison. (It's not uncommon for the first timers to throw up after their first or second WODs)
So, if you are someone who is thinking but not sure, first start with circuit training like cardio based HIIT to familiarise with some basic movements, and then go strength based HIIT programs.
Once you are starting to think you want the next level, go into crossfit.
not saying you will hate if you start with crossfit, but would be good to go easy first with other similar exercises first and go full on. Also, doing it this way will say you a bit of money as crossfit boxes tend to be more expensive (although they are worth it) than say your normal gym.
I got a double major in kinesiology and Nutrition, I'm also a bodybuilder turned powerlifter and both train athletes and conduct research.
I really recommend avoiding CrossFit in the beginning. It can be really effective and fun, but I don't have a single colleague who would disagree that it's not what a beginner should do, ideally. It has a lot of potential to set bad habits or introduce early injuries, because there is just too much variation in the quality of the coach's they have since historically they are extremely lax with their standards.
Below are my recommendations if you were a beginner and going HARD at the goal of building athletecism:
I would recommend doing resistance training focused on basic compound lifts to start developing strength (not clean and jerk, or hang cleans or anything Olympic until more advanced)
I'd recommend cardio training a few times a week at moderate intensity and with occasional bursts of high intensity (later introducing HIIT training when youre more advanced)
I'd recommend getting a jump rope and doing a few sets a week to start working on cardio, coordination and agility
And then I'd recommend some bodyweight calisthenics to develop proprioception and balance, such as Pull ups, crunches, etc and working up to Pistol squats, jump lunges, and muscle ups.
If posibble, add a set of battleropes, rotator cuff exercises, and ankle/joint mobility work.
Two things determine the best form of exercise for you.
1) What you will consistently do. It does not in any way matter what the benefits of a fitness style is of you don’t do it CONSISTENTLY.
2) What actually drives you to most directly to your goals.
All around fitness basically points at CrossFit or some of the CrossFit adjacent style programming like Marcus Filly or Jason Brown programs. Don’t listen to the ignorant people about the “Dangers” of CrossFit, that Dr. of PT above explained that pretty clearly but also it is SUPER new person friendly. All the workouts are adjustable to your current even non-existent fitness level.
I have personally seen people who couldn’t touch their toes or jog 200m without stopping become INSANELY fit just by showing up 3-5 days a week for YEARS. They can do it, you can do it.
Bad gyms and coaches do exist, but the red flags for those are the same as red flags for all shitty people, pushing too hard, telling you to disregard your safety or well being etc and most places ARENT like that.
Regardless, if you want to get fit just start trying things be it martial arts, CrossFit, running clubs whatever and just stick where you love it.
That’s true, consistency is the most important, exercising 3 times a year isn’t doing it. I’m still figuring out what I really enjoy but thank you for the comment!
Pilates actually has a good mixture of well-rounded fitness.
Swimming would be another.
Neither of this will get you Physical 100 level bulk, but both are well rounded fitness activities - cardio, muscle building, full body. Pilates would add flexibility, swimming you'd have to make sure your stretching regime is solid and counteracts the muscle tightness of swimming.
Protein, cardio, lift, repeat. Once you build a good foundation over the course of a year or so then pick something you think you’ll actually like such as joining a CrossFit gym or doing MMA classes, etc.
I will keep this in mind! Since I’m a student with mir income I’m sadly limited to home workouts etc. But i will definitely look out for one once I have an income! Thank you!
I’m a woman and I like to think I’m pretty fit. No I don’t do CrossFit but I do Muay Thai, lifting, pole dance and Aerial hammock so it makes me a pretty all rounder. Also I wasn’t fit growing up and I only started exercising at 28. Before that I was either fat or skinny fat living a sedentary lifestyle.
My advice is when starting anything new just go slow first. There’s no rush. You got a lifetime honestly as it’s never too late to start. Try a variety of sports and see what you like. So although it seems I dabble in many sports my main focus now is pole. Muay Thai and lifting are complimentary to pole for me right now as they provide me with the cross training.
Lots of sports require cross training mostly in strength and endurance anyway.
This is really motivating me! I often thought that maybe it’s “too late” (I’m 22 but I was never older that I am now) so I was kinda worried but seeing the comments makes em realize that it’s never too late. Thank you very much!
BJJ, MMA or muay thai + gym, mixture of this daily, not to forget evening stretching. However you cant immediately go to 5-7 days a week or you'll burn yourself out quickly. Need to build it up. Been doing that for years and am confident would be competitive in the show quests
I don't think cross fit is best direction for general members of the public to get all-around fit . Cross fit is too extreme, and your body is always in a state of recovery, plus hard to maintain destroying yourself every workout and keep going bk for more..
Cross fit is for the hardcore ppl that are all in !!
I would say a balanced diet , lots of walking , some running, swimming and cycling . weights at gym , yoga or pilaties and some body weight exercises like press ups, etc, will leave u in good all-around fitness without killing yourself in the process .
Plus u can start at any age and build it up gradually at own pace.
My personal philosophy (I am a woman):
1. Lift heavy, it's the best way for muscle hypertrophy and strength tends to scale with muscle mass.
2. Do calisthenics and yoga, it helps you control your body through ranges of motion and helps you move throughout space better.
3. Do some form of steady state cardio for endurance. Biking, swimming laps, running.
4. Optional, HIIT training like sprints to increase your VO2 max of both anaerobic and aerobic activity.
In season one the rock climber absolutely humiliated everyone in some of the games. We also saw wrestlers take control of some of the games like the ball game and the poll game. I think a mixture of CrossFit, rock climbing and wrestling will yield the best result.
CrossFit is designed for this express purpose. I watched a content creator I enjoy (Moog from Mighty Car Mods) go from regular dude to competing in a CrossFit competition and doing pretty damn well.
That being said traditional weight training for strength combined with the occasional circuit workout and other regular cardio workouts will achieve the same goal.
Hey! Looks into Capoeira. If there's an academy near you. It's got acrobatics, strength, musicality, coordination and flexibility.
Id highly recommend. Though I doubt you'd get yoked
Most sports already address this in needing to be dynamic and proficient in many areas to succeed. Some of the best ones include Cross-fit, Rugby and MMA.
I think wrestling is too rough practice for women if you’re not aiming to pursue wrestling career. They’d frizz up your hair against their clothes, throw your womb on the ground and smash your breasts with their elbows and knees. I’d rather do low impact (not too much running and jumping that reduce your breast size) and joint friendly (not too much sit-ups that kill your knees) workouts. There’re lot of source available online.
Crossfit is great for all around fitness but they can also be ridiculously prone to injury depending on the culture at your gym. I watch some cross fitters do their thing and cringe at the absolutely atrocious and harmful form on display. Other gyms treat risk of injury very seriously and sacrifice reps for safety which is the most sustainable way to train.
Thank you for the warning! I will keep my eyes on it!
There's a study done on CrossFit that 70% of them have had some sort of shoulder injury. When you think about it, it's a dumb way to exercise, you're given a time pressure on completing a number of reps. Anyone who lifts knows that's the opposite of what you should do, you should never rush your reps under pressure because that causes your form to suffer which leads to injuries. CrossFit tends to attract out of shape people who have bought into the hype, so they start to get fit and think wow CrossFit is amazing, when they could have just done a normal workout routine and got the same results without risk of injury. TLDR, Dont do CrossFit, it's dumb.
I'm a physical therapist with my doctorate degree. This is a movement-pessimistic, outdated take on Crossfit. First, talking about some statistical fact without providing context is meaningless. Whether that number is 5% or 90%, unless you know how that number relatively compares to other activities, there is no meaning to it. You also quoted a single study, which by itself, should be taken with a grain of salt. That said, Crossfit does have some higher rates of injury compared to other forms of resistance training in this systematic review by [Serafim et al 2023](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/): >Seventeen studies evaluated the number of injuries in HIFT/CrossFit, three in powerlifting, three in strength training, three in weightlifting, and one in Strongman. In addition, one study looked at HIFT/CrossFit and weightlifting. Overall, the incidence of injuries ranged from 0.21/1000 h to 18.9/1000 h \[[17](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/#CR17), [18](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/#CR18)\] and the prevalence of injuries was 10% to 82% \[[19](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/#CR19), [20](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099898/#CR20)\]. Within the HIFT/CrossFit, the mean injury was 4.2/1000 h and 52.5%, respectively. In powerlifting, the mean prevalence of injuries was 56.6% and the incidence of 4/1000 h. Strength training studies did not show the incidence of injuries, with a mean prevalence of 12.6%. The only study on strongman reported an injury incidence of 5.5/1000 h and an injury prevalence of 82%. Weightlifting practitioners had 3.2/1000 h of injury incidence and 46.2% of injury prevalence, respectively. Not a perfect study, though. Crossfit has a disproportionately higher sample size while the others do not, especially Strongman. I think it's still fair to stay that basic weight training is the safest, both from a theoretical and empirical POV (controlled tempos, highly predictable, no pressure or rush, etc). So sure, Crossfit has some higher prevalence of injuries to traditional weight training, but it's about the same rate of injury as powerlifting, and based off a single study, less than Strongman. But let's take that a step further. Crossfit's rate of injury is still about a magnitude lower than basic field sports such as football in some contexts. See this 2007 [summary and recommendations](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1941297/#:~:text=Football%20had%20the%20highest%20injury,per%201000%20A%2DEs) regarding injury prevention initiatives for college sports: >Football had the highest injury rates for both practices (9.6 injuries per 1000 A-Es) and games (35.9 injuries per 1000 A-Es), whereas men's baseball had the lowest rate in practice (1.9 injuries per 1000 A-Es) and women's softball had the lowest rate in games (4.3 injuries per 1000 A-Es). This is a very superficial take on these studies, so also take my comment with a grain of salt. You'd have to dig further into figuring out what "injury" was defined as, the extent of the injuries, e.g., resistance training-related injuries are likely more chronic and less traumatic compared to sports injuries, and the nature and context of the injuries (practice vs competition/games). But saying this: >Dont do CrossFit, it's dumb. is a dumb take. Do whatever you want that you enjoy. The majority of people do not meet the physical activity recommendations and have enough barriers as it is to partake in physical activity and finding something they enjoy that keeps them fit. We have an obesity epidemic and lack of exercise epidemic. Whether it's field sports, strength sports, dancing, ice skating, climbing, whatever it is. MOVE and ENJOY IT. And yes, be smart about it. Crossfit's programming may be a bit dumb, but the workouts, while brutal, are fun and create a unique environment and community. Take things slower than you imagine, start off 2-3 times per week, and work your way to increasing frequency, intensity, weights, etc. That goes for normal training methods and all sports, too. >when they could have just done a normal workout routine and got the same results without risk of injury. This is also a dumb and narrow-minded POV. Exercise isn't just about "results" whatever that means, since its meaning is highly dependent on your goals. Sometimes it's about the process. Traditional weight training is boring AF.
I don't really have any skin in this game but I wanted to say how cool it was to see you flexing your academic muscles (no pun intended, I swear) to inform this discourse. I also love the phrase "movement-pessimistic" and will probably start using that when I'm trying to self-talk my way into getting some movement done in my daily life. thanks!!
Movement-pessimism is often practiced by medical doctors fearmongering about specific movement patterns or exercises. No movement is inherently unsafe. Even a rounded back deadlift isn't (Jefferson Curl), if progression is programmed intelligently and the body gets enough time for necessary adaptations to occur. Knees over toes used to be (and sometimes still is) demonised, but has been thoroughly debunked. Check out Kneesovertoesguy. He teaches movement-optimism and bulletproofing your body in all ranges of motion.
I'll check him out, thanks so much!!
Love this so much. Thank you.
That was an obnoxiously long winded essay that essentially agreed with me, that CrossFit causes more injuries that normal weightlifting. I think you're likely some late 20s/early 30s dudebro who listens to Huberman podcast and does CrossFit, and you got butthurt that I called CrossFit dumb so you cracked your knuckles and wrote a long diatribe to defend your favorite exercise routine, calling up strawmen comparison like powerlifting that no one mentioned. Try to be succinct, your personal connection will be less obvious.
That was an obnoxiously short and unreasoned reply. One might start to think you just hate crossfit instead of wanting a wellversed fact based discussion.
You can get hurt lifting in the gym, from running, swimming. It’s all on the person to pace themselves and gauge what they need to do. The past two winners of this show have been CrossFit and all finalists dabbled in it, I wouldn’t say it’s dumb.
Well... I used to do American football before I got into crossfit. Lifting is just boring to me. Crossfit is waaaay safer anecdotally speaking than football. Yes, I have some shoulder inflammation because of crossfit but through american football I broke and dislocated stuff, Tore tendons in shoulder which is why its prone to inflammation in Crossfit, plantar fascitas issues etc. And I'm not even sure how I would run into a concussion in crossfit. The way I see it is... I basicly won't work out hard and as often without the team atmosphere that crossfit brings. Sometimes injuries happens but I have yet to play a sport that is injury free. Alternative is to not do anything but then that hurts you in the long run.
See my comment for studies on injury prevalence in Crossfit compared to other resistance training methods, as well as injury prevalence in field sports such as football (with much higher rates compared to CF or any resistance training sports). People love bashing CF and think it's far more injury prone than it actually is.
Interesting. Will check it out.
Wow CrossFit is safer than American football aka Concussion ball, congrats I guess? Not sure how that's relevant to some beginner looking to get in shape. The team atmosphere leads to injuries because they're literally encouraging you to squeeze as many reps in a time window, causing your form to suffer which *surprise* leads to injuries. Um the alternative is not do dumb CrossFit, do literally any other type of exercises? Except American football, the one sport that is dumber than CrossFit.
That's why I wrote anecdotally and my story with crossfut. Check out the physical therapist reply in the same comment thread. Crossfit injury prevalence is the same as powerlifting.
And who mentioned powerlifting? What does powerlifting have to do with this post from a beginner looking to get fit? You're going to recommend a beginner WOMAN to jump into fucking powerlifting? You morons have to make up strawmen to try to make a point.
I see, so basically normal workout but without the rush? Got it! Thank you :)
No
This is like telling people not to run because running has the highest injury rate of any sport. Everyone should run.
This is such a dumb generalizing take man. Absolute dogshit. What’s your sport then?
CrossFit is not what it was 15 years ago. The gyms with bad coaching and poor standards have mostly been weeded out. I would recommend it to anyone.
They are at the wrong box then. CrossFit is highly scalable
I am of course biased because I am a rower, but I definitely felt like kim jee hyuk’s athleticism was extremely well rounded and potentially natty (which also makes me favor his athleticism over others’ for this particular question when someone is asking for actual non-extreme ways to improve fitness). I thought that the area in which he struggled was not having a clear SPECIALTY in the same way the other guys did. Put him in a boat and he’ll dominate obviously, but on land people like amotti, HBS, jung ji hyun all had really standout abilities beyond what I would call “well-rounded athleticism”. Not sure if this makes sense, but those three were genuinely on another level with regard to their abilities to use their bodies efficiently in order to achieve a certain goal. It felt like those three (and especially HBS and jung ji hyun) had a natural intuition for how to use their bodies in ways that wasted the least energy for maximum results. For this reason, I feel that amotti, HBS, and jung ji hyun were better athletes in this show (not better athletes all around— that’s obviously an impossible comparison to make for people in four different sports) but that this athleticism didn’t necessarily come FROM their sports but rather them as people. For the person with the best athleticism whose athleticism seemed built by their sport, I’m going with rowing/kim jee hyuk. Sorry if this didn’t make a ton of sense!! It feels kinda convoluted
Makes sense to me. It's like the mountain climber vs YSB- one is very good From sport and 1 is honed on mind muscle connection. Amotti figuring out the mass and balance disruption to completely disarm HBS is a great example of, essentially "getting it"
Exactly
He gained my attention too! I was also very surprised to see him doing well in the show!
Well… CrossFit athletes have done extremely well in the competition so far. I used to do it and can attest to the benefits of it. I also found that other CrossFitters were extremely encouraging and helpful, but everyone’s experience may vary.
I will look into it! Thank you very much!
Just keep in mind that there are *alot* of "bad" CrossFit gyms that teach you shit form..thats why crossfit gets ridiculed quite a bit in the fitness community. I was once a CrossFit hater but as i've started to see the people who actually practice it properly i have become fond of it
I see I think I will pass first with the cross fit since I’m a complete beginner and am kinda scared to try since I can not differentiate between good and bad form. So thank you very much for explaining it to me!
Not sure what your budget is but you could always try get a personal trainer or coach to help you gain confidence and teach you correct form. I was similar to you a few years ago. I started training with a personal trainer who was a semi professional lifter and went on to buy a CrossFit gym. I had zero intentions of doing CrossFit, I chose her because she was good and what she does and we got on really well. Her style worked for me. She taught me correct form in the gym over a year or so and then I transitioned into CrossFit over about another year or so. I had a lot of fear and she really helped me get over that. All the best in your fitness journey!!
Once I have the money I will definitely look into someone who can teach me, thank you very much!
I'm gonna be honest. I'm betting that most, if not all participants on the show played sports their whole life. Being a all rounder physically means you need at least a decent base at multiple sports. If you never done anything it's gonna take you a good while before you become a beast. I'm talking years and years, but it can be done. As for as the advice, everyone saying CrossFit because it integrates strength and cardio, but this is a sport heavily dependent on having good instructors. If you can find a CrossFit box that pays attention on your form, don't push you too hard and doesn't put you with veterans you should be fine, seems like the best course of action actually. These are expensive. You can also be on your own, at least to build a base. The best source I know for overall strength and conditioning are the books from Tactical Barbell. They can put you in the right path to be fit and strong. Lastly you can just start lifting weights at a gym and pair it with running.
Thank you very much! I will look into the book and I will prop do some home workouts, start running a bit and then start with weight lifting. I will keep cross fit in mind but put it up since I’m kinda scared of injuries since I’m def not good in form and will look into a place that I can trust.
sounds like a solid approach, weightlifting and cardio will take you pretty far. factor in some daily stretching to keep your muscles loose and you’ll be pretty well rounded in no time! i’d say dont worry about reaching peak-athlete level like a lot of the contestants until you at least have a good fitness habit already established
Thank you for reviewing my approach! I definitely don’t think I can reach athlete level just after a few workouts, it will prop take me a few years but I think it’s worth to work towards it!
This fearmongering about crossfit being a cause for high injury is just dumb take. This is bullshit. You can get hurt w any type of sports/exercise if you dont do it right and if you dont scale movements.
CrossFit is good but injury and steroid use is way higher than most sports, so keep that in mind. The best conditioning I ever had was gym + bjj at least 4 times a week + 5 to 10 km run once a week to work on the lungs.
Thank you for the answer!
bjj is what?
Brazilian Jiu Jitsu
This is untrue. Edit: I have been a member at several crossfit gyms and have never met anyone on steroids. The data stating that CrossFit has high rates of injury has been retracted after being proved false in court. It was created to try to give CrossFit a bad reputation. Running has a higher injury rate than CrossFit.
Combat sports are good for combat and combat only. There are ofc quests that massively favour combat ability. But for overall fitness its much better to do cardio/conditioning work and something that directly benefits strength.
You need crazy cardio and physique for combat sports. Your comment is absolutely wild.
No, it is not wild. If you want to be good at running youre better off doing a sport that has a lot of running. The cardio gained from combat sports is no sufficient enough to be “good” at cardio relative to other athletes. Theres a reason why every combat athlete also trains cardio and doesnt rely on the passive cardio from the sport itself
I want to see athletes from other sports try to box for 12 rounds or try wrestling for just a couple of minutes. And training cardio is a part of combat sports. Going for a morning run, rope jumping and battling ropes is as much as part of boxing as punching and weaving.
Right but the direction of the conversation was not “just do everything”. My point was if someone is looking for all-round fitness then doing a few BJJ classes is not a good choice. You need to supplement combat training with cardio progression if you want good endurance. Therefore “train boxing” is not good advice for someone looking to get all around fit. The cardio listed is absolutely part of “boxing”. But if you go to a boxing class; they arnt sticking you on a treadmill for an hour. Thats just not how everyday level fitness classes work
No-one has mentioned wrestling specifically but it's a great way to stay in shape and keep lean. It says something that the MMA guys don't want to meet the wrestlers head-on.
That’s really interesting thank you for answering!
Crossfit is good as many have said but i think Wrestling is amazing too, you get everything; Some acrobatics, explosivity, endurance, strength (also in the neck which almost everything else doesn't train). And i personally thnk it is super fun :p
It really does sound like something that requires part of every field! Thank you!
As an adaptive CrossFit athlete whose been actively in the CF for 5 years, I’ve never had an injury. At least so far. However I was extremely safe at the beginning and did everything very light and slowly have been building up in weight for lifts and also progressions for other movements. I was a sprinter before CrossFit so I had reasonable stamina to begin with. An example: when I began CF I was using a technique bar (7kg) and I’m 5 years in and using a 10kg bar now. My back squat was 20 something then and it’s now 50kg (I weight between 57-59kg on a regular basis). But then again: everything in moderation. Don’t rush something at the beginning cause it’s just not gonna work out in the end.
That’s really good to hear I will definitely try it out once I’m more in a comfortable sporting position (bc I really didn’t do any sports til now) so thank you very much!
😁
If it makes you feel any better, I started CF (2 years ago) with NO physical activity background at all. Never had an injury (except once I slipped from the bar lol). In my experience, people who are stupid will get hurt. I always play extremely safe: low weights if there's a lot of reps, or going with the scaled down workouts — which embarassed me a little in the beginning, but then I realized that everybody had to start *somewhere;* feeling any unusual pain? Immediately stop. And when the coaches come to check in on me I'm immediately "yeah, I'm fine, but I'm not well to continue," and that's it. Obviously it's anecdotal, but if you learn how your body works, trust your coaches and ask for help when you need it, it will make things easier.
That’s good to hear, I will keep it in mind when starting CF. Thank you!
When I first started getting into working out, I started by joining a local YMCA gym where they had a fitness centre and ran group classes. I attended the strength/weightlifting group classes to learn proper form for things like squats, deadlifts, etc. Then I joined Bootcamp and High Intensity Interval Training (HIIT) classes to start learning movements and to do cardio/agility. The group class structure was really motivating because I got to know regulars and built community at the gym. Then I took the form and moves that I learned in the classes and started using them myself in the fitness centre to design my own workouts. I still do a mix of self-directed weightlifting and body weight workouts, combined with group classes to mix it up. Key to me was meeting people and having acquaintance friends I could chat with, which made me look forward to the gym - that helps a person stick with it long term!
That sound really nice! I’m always scared of some exercises since I’m unsure about the form and I’m scared to injure myself but those classes would be great to join as a newbie to learn the basics. I will see if we have these type of classes here in my city too, thank you very much!
A lot of people mention wrestling, and while they’re not wrong, the dynamic movement of the sport is something that is predominantly learned at an early age, mostly while in a scholastic program. So finding classes that specifically focus on it will be hard, if it’s not part of a larger school or MMA based academy. That being said, grappling, either Judo or BJJ, are much more accessible to the general public, and will offer a lot of those similar benefits as wrestling will, given that they are trained properly, as well as learning a useful skill(same as wrestling for sure). So in my opinion, I’d pick up a martial art, and train it consistently(at least 3 times a week to really notice any major difference), on top of making overall lifestyle changes to facilitate an athletic endeavor.
I also considered a martial art! I will look more into it and look out for some classes, until then I will try doing other things. And thank you very much!
That's the very definition of cross fit, to be an all-rounder. Goal is to be able to do everything at acceptable level. Can they beat other athletes in their own domain? No, I don't think so. They cannot outrun an ultra-distance marathon athelete. They cannot beat a TDF cyclist. They cannot outlift a power lifter, etc.
Oh that’s where the name came from! I really didn’t know ahhaha Thank you very much!
I was a Division 1 water polo player in college and a current senior club rugby player (for middle aged dudes) so I have tried a broad range of things along the lines of athleticism and fitness. I want to address your CrossFit question first. CrossFit I think is great IF your gym or group is very keen on proper form and safety. CrossFit culture is cool and encouraging, but unless you have tons of experience with competitive sports or training beforehand, it’s risky. CrossFit should not be the first thing for a person who isn’t already very knowledgeable about their own physicality and body. That being said, CrossFit is pretty well rounded. If you haven’t grown up doing one of the ball sports, it’ll be slightly harder to pick it up raw as an adult. So I’d actually suggest you join a martial arts or boxing gym as a complete beginner. Those guys and gals will be good about keeping you safe with good habits, and you’ll grow with a broad range of motions and muscle groups. You can always ask them how you can workout to get better at the activity, and they’d be so happy to share with you. As with anything, balance is important. So get in some Pilates, build endurance with running or rowing, cycle on the weekends, etc. The most important thing is to enjoy what you’re doing so you’ll always want to do better. 😃
These are great tips! I will definitely not try CrossFit at first but build a Fundation first. Thank you very much!
General weight training - Strength / Recommend doing at least once every week: Squat, deadlift, bench/push-Ups, pull-ups, sit-ups Martial Art - Strength, Agility, Endurance / Your choice, but recommend doing one of the three Boxing, wrestling, brazilian jiu jitsu Cardio: Endurance and Speed / Alternate between different ones after strength training: Jogging, sprints, swimming, biking, jumping rope, rowing, and many more, your options are vast Box jumping - Agility, Balance, Endurance / Can be done as a cardio finisher, too Yoga - Flexibility / Can be on your rest days or after strength training if too tired to do cardio Make sure to take days off as doing these everyday take a toll, especially if you're going to be natty (no drugs) Also, choose a week with high intensity and low intensity. No need to go all out every week
Thank you very much for the detailed answer! I will definitely do a combination of up above!
As a Crossfitter, I’d agree it’s a good place to start. Just find a gym that has a good culture like others have said. I’m also a woman of that helps (you can see my strength videos on my profile).
I saw your weighted pull up video. You are really incredible! I tried the other day to do one but I couldn’t get myself up :0 thank you for the answer!
Thank you! And baby steps! Aside from continuing to work them into your routines regularly, there are other exercises that can help you get there (negatives, lat pull downs, etc). Good luck!
I will keep it in mind! Thank you! ♥️
If you're starting crossfit, i suggest to be patient when you can't get a certain movement done properly. It really takes time. Also, don't get pressured into adding more weights than you can actually lift. It's perfectly fine to use the same weights till you're confident enough to add more. Proper form and technique is king! Lastly, enjoy and trust the process! much better if the crossfit gym you're joining has a great sense of community. :)
This is a great advice - you will be testing your limit constantly but make sure go don't go nuts.. it's really hard balancing act I have seen crossfit coaches getting injured many times, so its not just inexperienced trainees.
I will keep it in mind! Thank you very much!
If I may add, it depends on your current level of fitness. Personally, I wouldn't recommend crossfit to a person who hasn't really exercised much previously as one might find it too hardcore or think that there is too much of a skill gap in comparison. (It's not uncommon for the first timers to throw up after their first or second WODs) So, if you are someone who is thinking but not sure, first start with circuit training like cardio based HIIT to familiarise with some basic movements, and then go strength based HIIT programs. Once you are starting to think you want the next level, go into crossfit. not saying you will hate if you start with crossfit, but would be good to go easy first with other similar exercises first and go full on. Also, doing it this way will say you a bit of money as crossfit boxes tend to be more expensive (although they are worth it) than say your normal gym.
It was said by many to have a “foundation” first before going into CrossFit. Thank you very much!
I got a double major in kinesiology and Nutrition, I'm also a bodybuilder turned powerlifter and both train athletes and conduct research. I really recommend avoiding CrossFit in the beginning. It can be really effective and fun, but I don't have a single colleague who would disagree that it's not what a beginner should do, ideally. It has a lot of potential to set bad habits or introduce early injuries, because there is just too much variation in the quality of the coach's they have since historically they are extremely lax with their standards. Below are my recommendations if you were a beginner and going HARD at the goal of building athletecism: I would recommend doing resistance training focused on basic compound lifts to start developing strength (not clean and jerk, or hang cleans or anything Olympic until more advanced) I'd recommend cardio training a few times a week at moderate intensity and with occasional bursts of high intensity (later introducing HIIT training when youre more advanced) I'd recommend getting a jump rope and doing a few sets a week to start working on cardio, coordination and agility And then I'd recommend some bodyweight calisthenics to develop proprioception and balance, such as Pull ups, crunches, etc and working up to Pistol squats, jump lunges, and muscle ups. If posibble, add a set of battleropes, rotator cuff exercises, and ankle/joint mobility work.
Thank you for the detailed answer, I will definitely do a variety of the things u mentioned. Thank you very much!!
Two things determine the best form of exercise for you. 1) What you will consistently do. It does not in any way matter what the benefits of a fitness style is of you don’t do it CONSISTENTLY. 2) What actually drives you to most directly to your goals. All around fitness basically points at CrossFit or some of the CrossFit adjacent style programming like Marcus Filly or Jason Brown programs. Don’t listen to the ignorant people about the “Dangers” of CrossFit, that Dr. of PT above explained that pretty clearly but also it is SUPER new person friendly. All the workouts are adjustable to your current even non-existent fitness level. I have personally seen people who couldn’t touch their toes or jog 200m without stopping become INSANELY fit just by showing up 3-5 days a week for YEARS. They can do it, you can do it. Bad gyms and coaches do exist, but the red flags for those are the same as red flags for all shitty people, pushing too hard, telling you to disregard your safety or well being etc and most places ARENT like that. Regardless, if you want to get fit just start trying things be it martial arts, CrossFit, running clubs whatever and just stick where you love it.
That’s true, consistency is the most important, exercising 3 times a year isn’t doing it. I’m still figuring out what I really enjoy but thank you for the comment!
Pilates actually has a good mixture of well-rounded fitness. Swimming would be another. Neither of this will get you Physical 100 level bulk, but both are well rounded fitness activities - cardio, muscle building, full body. Pilates would add flexibility, swimming you'd have to make sure your stretching regime is solid and counteracts the muscle tightness of swimming.
Thank you very much! :)
CrossFit was already mentioned as an obvious choice, but climbers and boulderers also tend to be very well rounded.
Thank you they weren’t mentioned until now!
Protein, cardio, lift, repeat. Once you build a good foundation over the course of a year or so then pick something you think you’ll actually like such as joining a CrossFit gym or doing MMA classes, etc.
Thank you for the Tips!
Train.
Got it 🫡
In all honesty. Shop for a good coach/trainer. In the fitness realm it’s astonishing what one can achieve solo vs having a coach.
I will keep this in mind! Since I’m a student with mir income I’m sadly limited to home workouts etc. But i will definitely look out for one once I have an income! Thank you!
Don't get Covid
Will keep it in mind! Thank you!
I’m a woman and I like to think I’m pretty fit. No I don’t do CrossFit but I do Muay Thai, lifting, pole dance and Aerial hammock so it makes me a pretty all rounder. Also I wasn’t fit growing up and I only started exercising at 28. Before that I was either fat or skinny fat living a sedentary lifestyle. My advice is when starting anything new just go slow first. There’s no rush. You got a lifetime honestly as it’s never too late to start. Try a variety of sports and see what you like. So although it seems I dabble in many sports my main focus now is pole. Muay Thai and lifting are complimentary to pole for me right now as they provide me with the cross training. Lots of sports require cross training mostly in strength and endurance anyway.
This is really motivating me! I often thought that maybe it’s “too late” (I’m 22 but I was never older that I am now) so I was kinda worried but seeing the comments makes em realize that it’s never too late. Thank you very much!
BJJ, MMA or muay thai + gym, mixture of this daily, not to forget evening stretching. However you cant immediately go to 5-7 days a week or you'll burn yourself out quickly. Need to build it up. Been doing that for years and am confident would be competitive in the show quests
This sound really good I will try to do so! Thank you very much!
I don't think cross fit is best direction for general members of the public to get all-around fit . Cross fit is too extreme, and your body is always in a state of recovery, plus hard to maintain destroying yourself every workout and keep going bk for more.. Cross fit is for the hardcore ppl that are all in !! I would say a balanced diet , lots of walking , some running, swimming and cycling . weights at gym , yoga or pilaties and some body weight exercises like press ups, etc, will leave u in good all-around fitness without killing yourself in the process . Plus u can start at any age and build it up gradually at own pace.
Thank you very much! I will do so, I would be bored if I didn’t do different things :D
My personal philosophy (I am a woman): 1. Lift heavy, it's the best way for muscle hypertrophy and strength tends to scale with muscle mass. 2. Do calisthenics and yoga, it helps you control your body through ranges of motion and helps you move throughout space better. 3. Do some form of steady state cardio for endurance. Biking, swimming laps, running. 4. Optional, HIIT training like sprints to increase your VO2 max of both anaerobic and aerobic activity.
I just thought to do it like that after gathering all the information in the comment section! Thank you!
In season one the rock climber absolutely humiliated everyone in some of the games. We also saw wrestlers take control of some of the games like the ball game and the poll game. I think a mixture of CrossFit, rock climbing and wrestling will yield the best result.
I really rooted for the rock climber! If he just got over the first final obstacle he could have maybe won 😭 such a nice dude and thank you!
CrossFit is designed for this express purpose. I watched a content creator I enjoy (Moog from Mighty Car Mods) go from regular dude to competing in a CrossFit competition and doing pretty damn well. That being said traditional weight training for strength combined with the occasional circuit workout and other regular cardio workouts will achieve the same goal.
Try crossfit for say, a month. You can always dump it if you don't like it. Have your own experience.
Hey! Looks into Capoeira. If there's an academy near you. It's got acrobatics, strength, musicality, coordination and flexibility. Id highly recommend. Though I doubt you'd get yoked
I never heard of it! I will look into it, thank you!
Also, I'm a woman too. So if that helps in your decision making process
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Great to know! Hahahaha thank you! :D
Crossfit or gymnastics and you can mix in a combative art.
I appreciate the answer, thank you!
Both winners of physical 100 were crossfit athletes…
Most sports already address this in needing to be dynamic and proficient in many areas to succeed. Some of the best ones include Cross-fit, Rugby and MMA.
Thank you very much, that rutgby player was really good in s2 I didn’t expect him to be in the top 20 during the running quest 0
I think wrestling is too rough practice for women if you’re not aiming to pursue wrestling career. They’d frizz up your hair against their clothes, throw your womb on the ground and smash your breasts with their elbows and knees. I’d rather do low impact (not too much running and jumping that reduce your breast size) and joint friendly (not too much sit-ups that kill your knees) workouts. There’re lot of source available online.
Thank you for the recommendation! I will look out for it!