The Benefits of CrossFit for Strength Training – it’s just physics

“CrossFit makes you lose your gains”.

“I’ll lose all my strength by doing CrossFit”.

“CrossFit will make you weak”.

If I had a dollar for every time I’ve heard these statements, or some variation thereof, I’d be a rich man. I want to preface this upfront by saying that I have never been stronger in my life, both physically and mentally, and I owe it all to CrossFit.

I think it’s best to start by defining what the aim of CrossFit is: To increased work capacity across broad time and model domains. 

In general, CrossFit is a mix of Olympic weightlifting, powerlifting, gymnastics and metabolic conditioning. We program movements from these four facets in many and varied ways, with the ultimate aim of becoming proficient at all of them. Among other things, strength is major part of our member’s development. Firstly they need to learn the mechanics, then get strong and consistent in those mechanics, before being able in increase the intensity. Sounds all pretty average and normal in any established fitness program.

But CrossFit makes you lose all your gains right? Well, let’s have a look…

So, CrossFit seeks to increase your work output ability. In this instance, work is defined as force multiplied by distance. Further to this, by definition strength is the capacity to utilise muscular activity initiated by the nervous system to generate force against an external force or load. So in a nut shell, take the example of lifting a weight from the ground say to overhead in one motion (i.e. a snatch), you are using your strength (nervous system generating force against an external load) to not only initiate movement of the weight but also to keep it going upwards, and hence you are undertaking work (force x distance … the distance being the length from the ground to your overhead catch position).

Now, stay with me guys, your physics lesson is nearly over. By definition, force is mass multiplied by acceleration, and as work done is directly proportional to the force exerted, the greater the mass (i.e. the heavier the load – say a barbell in the case of a snatch), the greater the work done. There, school is now out.

So, summing up, by developing the necessary ability for your central nervous system to utilise your muscles more (i.e. increasing your strength), you will increase your capacity to do “work”.

This is at the core of CrossFit. We train “strength” in one form or another every day. Accompany this with a well-planned training regime, and with solid goals in place, through progressive overload and appropriate sets, I guarantee you will increase your ability to move ever greater loads, increasing your work capacity. Do this across a broad range of modes (Olympic weightlifting, powerlifting, gymnastics and metabolic conditioning) and you’re not only getting stronger, you’re also proving the aim of CrossFit.

So, will CrossFit cause you to lose gains? No. It won’t.

In fact, quite the opposite is true. I have seen it in myself, and continue to see it in myself.

But I’m biased – the only way you will know is to try it yourself. What have you got to lose? It won’t be your gainz…

- Adam