Professional Documents
Culture Documents
12 Deconstructing CrossFit.
By Mike Howard
5. If you feel like shit in the gym, cut it short and go home. Get
you couple of heavy sets but don't keep digging the hole deeper
by doing every rep and set that you had planned when your body
is telling you it needs rest.
Alan Aragon’s Research Review – January, 2009 [Back to Contents] Page 5
effect study, the long-term outcomes of the various treatments
remain to be determined.
Ingested protein dose response of muscle and
albumin protein synthesis after resistance exercise in Comment/application
young men.
The present trial was the first to ever examine the responses of
Moore DR, et al. Am J Clin Nutr. 2009 Jan;89(1):161-8. [Medline] mixed-muscle albumin protein synthesis as well as whole body
PURPOSE: The anabolic effect of resistance exercise is leucine oxidation to a graduated series of protein doses after a
enhanced by the provision of dietary protein. We aimed to single bout of resistance exercise. The primary finding was that
determine the ingested protein dose response of muscle (MPS) muscle protein synthesis (MPS) increased in a dose-dependent
and albumin protein synthesis (APS) after resistance exercise. In manner with up to 20 g protein, but with the 40 g dose, whole
addition, we measured the phosphorylation of candidate body leucine oxidation markedly increased without any further
signaling proteins thought to regulate acute changes in MPS. increase in MPS. However, it’s important to note that the
METHODS: Six healthy young men reported to the laboratory training protocol was 4 sets of 8-10 RM of 3 leg exercises (leg
on 5 separate occasions to perform an intense bout of leg-based press, knee extension, leg curl) – a total of 12 sets. In typical
resistance exercise. After exercise, participants consumed, in a strength and/or hypertrophy training routines, the volume of sets
randomized order, drinks containing 0, 5, 10, 20, or 40 g whole is easily double this per training bout, since more than one
egg protein. Protein synthesis and whole-body leucine oxidation muscle group is trained. Thus, the idea that postexercise protein
were measured over 4 h after exercise by a primed constant synthesis is maximally elicited with 20 grams of protein
infusion of [1-(13)C]leucine. RESULTS: MPS displayed a dose warrants further investigation with more relevant training
response to dietary protein ingestion and was maximally regimes. It would stand to reason that higher volumes of work
stimulated at 20 g. The phosphorylation of ribosomal protein S6 would require higher doses of postexercise substrate to max out
kinase (Thr(389)), ribosomal protein S6 (Ser(240/244)), and the protein synthesis. Furthermore, I’d question the authors’
epsilon-subunit of eukaryotic initiation factor 2B (Ser(539)) speculations that more than 20g at a time might dampen the
were unaffected by protein ingestion. APS increased in a dose- protein synthetic response. To quote them directly,
dependent manner and also reached a plateau at 20 g ingested “Because muscle protein synthesis becomes refractory to persistent
protein. Leucine oxidation was significantly increased after 20 aminoacidemia (49) and excess amino acids are lost to oxidation
and 40 g protein were ingested. CONCLUSION: Ingestion of (44), we speculate that no more than 5–6 times daily could one
20 g intact protein is sufficient to maximally stimulate MPS and ingest this amount (~20 g) of protein and expect muscle protein
APS after resistance exercise. Phosphorylation of candidate synthesis to be maximally stimulated. Protein consumption in excess
signaling proteins was not enhanced with any dose of protein of this rate or dose would ultimately lead to oxidative loss.”
ingested, which suggested that the stimulation of MPS after
According to the above, a total 100-120 g/day would maximally
resistance exercise may be related to amino acid availability. stimulate muscle protein synthesis. Given the current consensus that
Finally, dietary protein consumed after exercise in excess of the the upper end of optimal protein dosing for athletes is
rate at which it can be incorporated into tissue protein stimulates approximately 2.0 g/kg,1 the 100-120 g figure would only apply to
irreversible oxidation. SPONSORSHIP: Natural Sciences and individuals weighing roughly 50-60 kg.
Engineering Research Council (NSERC) of Canada.
Although a fasted training protocol was necessary for isolating
Study strengths the postworkout variables, questions remain about the degree
Conceptually, trainees concerned with building size and/or preworkout substrates influence the effects of the postworkout
strength have wanted to see a study similar to this for probably substrates. In an often-cited trial Tipton by et al, 6g of essential
the past decade, wherein the ‘buzz’ of nutrient timing around amino acids (EAA) plus 35g sucrose taken immediately before
training has picked up considerable steam. The long-standing 45-50 minutes of resistance training caused 262% more amino
question of what’s the optimal amount of postexercise protein acid uptake than the same supplement taken immediately
has begged for a true dose-response trial, and this study begins afterward.2 To throw a little wrinkle in here, Tipton also
to provide some clues. Although the sample size was small, a conducted a subsequent trial that compared the protein-synthetic
repeated-measures (within-subject) design was used, which can effect of 20g whey taken either immediately pre- or immediately
reduce the variability of effects across individuals. Subjects were post-exercise.3 Although no statistically significant differences
given 2 days of prepackaged meals prior to each trial, which in protein synthesis were seen, it was suggested that a protein-
tightened up dietary control considerably. synthetic advantage would be seen in the pre-exercise treatment
if there were double the number of subjects.
Study limitations
A useful follow-up to the present investigation would be to
Subject inclusion criteria was rather broad (4 months to 8 years compare the dose-response effect of various preworkout protein
of training experience). The mixing of trained subjects with or amino acid doses. Still, other follow-up studies could compare
relative newbies potentially confounds the applicability of the doses of protein/AA with and/or without carbohydrate ingested
results. Also, the decision to use an egg protein supplement is both pre- and postworkout. Yet other trials could compare
perplexing. The data would be more applicable if a vastly more different types of protein and carbohydrate in addition to the
common product such as whey was used. Finally, as an acute- aforementioned possibilities. Again, a more applicable training
protocol than the present trial is warranted in future research.
CrossFit has created a marketing juggernaut by promising to [Both of the above quotes are courtesy of Stregthcoach.com
make people great at everything. In theory, it sounds ideal – podcast episode 19.5]
why wouldn’t someone want to be the most physically well-
rounded specimen out there? The popular counter argument is "That's a great disc herniator," (watching a video of a hip-
the “jack-of-all trades, master of none” contention – an argument back extension exercise on the CrossFit website). "A lot of
I only partially agree with, depending on how it’s presented. lifts and jumps are demonstrated by people with wonderful
No, you will not become the greatest at any one thing, but I form. But the average person could open themselves up to the
don’t buy the detractors who think you’ll be “mediocre” at risk of injury."15
everything. The average person will make some pretty solid all-
around gains by doing CrossFit - barring injury of course. My - Stuart McGill
take on the complete athlete argument is this;
My Crossfit Experience
Attack the most glaring weaknesses first: Rather than
taking square pegs and trying to pound them into round Determined to get into the trenches of a CrossFit experience, I
holes, go after the weakest links – address postural visited the top CrossFit game in Canada. It was a monster of a
deviations, movement pattern dysfunctions, imbalances facility with half a dozen coaches (each of whom went by
and asymmetries. nicknames) and a bevy of recruits. I had a fascinating discussion
Given the right type/intensity of a strength training with the owner – a garrulous man with an affinity for 4-letter
protocol, there is no reason why the average person bombs and an undeniable confidence in what he provided. I was
wouldn’t improve on most of the 10 fitness domains, as impressed with his candor as he admitted some mistakes early
outlined by CrossFit. Mix in an anaerobically-dominant on in his CrossFit journey. If there is a right way to do CrossFit
sport during the week and you pretty much cover – this guy’s found it.
everything. Bottom line – you can improve all 10
markers effectively and efficiently without CrossFit. To Being the first Canadian affiliate and a personal friend of coach
what degree makes for interesting discussion. Glassman, this guy got in on the ground floor and built his way
We need to ask: What are you trying to accomplish? into what looks like a pretty lucrative operation (he mentioned
Individual needs/goal reign supreme here. A good coach that 2 of his trainers are flirting with 6 figure incomes).
will respect this and work you accordingly.
There is certainly a tight-knit community in the place – no BS,
CrossFit: Best for the Military? no sugar-coating, just keep-your-mouth-shut hard work. He is
accepting of all walks of life but has no trouble showing people
The aforementioned lawsuit brings to light the growing trend of the door who are high maintenance.
the Military using CrossFit workouts. On the surface it would
appear to be an ideal match, afterall the demands of CrossFit I challenged him on some of the CrossFit philosophies that I find
parallel the demands of combat. Consider though the monstrous flawed – most notably progression. Turns out the dude honors
issue of injuries in the military,13 specifically musculoskeletal progression - seeing clients individually for several dozen
injuries and even more specifically, lower back injuries.14 With sessions if necessary, before integrating them into group classes.
this in mind, it would only make sense to get some better His screening methods leave a lot to be desired (sign a waiver,
screening, with an emphasis on “pre-habbing” and moving sprint 400m with a medicine ball, take heart rate) and he didn’t
correctly instead of just pummeling them with high intensity seem to put much stock in the rehab process.
workouts with little to no regard for proper movement.
Overall, I think this particular operation got many things right
Experts Weigh In and I will take him up on the free workout some day.
The following are some quotes from some of the top I also emailed a dozen or so CrossFitters some queries about
performance and rehabilitation experts in the field: their methods. Nothing terribly challenging or contentious, just
some questions about screening, perceived misconceptions and
“They took some good equipment, good metabolic ideas and how closely they follow the originally-intended protocol. Well,
good lifts and through them all together and let anybody, it seems this particular group keeps their cards close to their
anywhere, anytime do them at extreme…they’re getting a few chests. I got some timely responses, but mostly inquisitions;
things right, but when it comes to the things that Mike and I “who are you writing for”, “what are your credentials”, etc. Fair
(Mike Boyle) believe in the most – proper coaching, good questions, but upon answering them honestly I received nothing.
supervision, proper technique and… why don’t you frickin’ Oh well.
screen somebody before you throw task at them!”
- Gray Cook
Alan Aragon’s Research Review – January, 2009 [Back to Contents] Page 14
Recap 13. Kenton R Kaufman, PhDa, Stephanie Brodine, MDbc,
Richard Shaffer. Military training-related injuries:
There is no perfect system. CrossFit has some good things Surveillance, research, and prevention. Journal of
going for it but has some glaring flaws from the top down. Now preventative Medicine. Volume 18, Issue 3, Supplement 1,
we mustn’t throw out the exercise selection baby out with the ill- Pages 54-63 (April 2000).
conceived and haphazard programming bathwater. CrossFit 14. Cohen SP, Griffith S, Larkin TM, et al. Presentation,
serves a niche – and serves it very well. It would be difficult to diagnoses, mechanisms of injury, and treatment of soldiers
argue against the legions of followers who have achieved injured in Operation Iraqi Freedom: an epidemiological
formidable results by using their system. I think it can be of study conducted at two military pain management centers.
great benefit to those who are fit to begin with, injury free and Anesthesia and Analgesia 2005;101:1098-1103.
have no apparent dysfunction. It would serve an athlete or 15. The Globe and Mail: No Puke, no Gain. January 11th,
highly trained individual well in terms of a general preparatory 2008.
conditioning stint – something to cross train them in shorter
spurts.
Perhaps the most glaring downfall of CrossFit is the very
essence of what makes a great trainer or coach – adequate and
appropriate screening and timely progression. The haphazardly
high-intensity nature of the activity, inadequate recovery and
disregard for progression is a recipe for injury potential. This
stems from the level of training not being commensurate with
the demands that CrossFitters bestow on their clients.
With CrossFit’s popularity being relatively new, only time will
tell the degree of its effectiveness and/or the depth and breadth
of its shortcomings. Until then, proceed with caution.
Mike Howard is a Vancouver, British Columbia-based personal Indeed, I actually review the reviews I write so the info doesn’t
trainer, writer, and educator - specializing in fat loss and escape my memory too quickly. In doing so, I’ll catch an
corrective exercise. He is a regular contributor to Diet Blog occasional flub. I’ll report the significant ones in future Errata
(www.diet-blog.com), and has supplied articles to several local sections as I catch them.
and national magazines and newspapers. Mike has also taught
personal training preparatory and other continuing education
courses. More information on Mike can be found at his website:
In the November 2008 issue, on page 3, Table 2 listed the
www.coreconceptswellness.com weekly decrease of lean individuals as “0.5-0.1 lb; 0.2-0.5
kg”, when the red should read “1.0”. This has been
corrected, so make sure you have the corrected version, or
References: simply re-download it.
1. CrossFit Wikipedia Entry. In the February 2008 issue, on page 6, the boxed guidelines
2. Business News Network (November 2, 2007). in bold (point b) have been reworded to more accurately
3. T-Nation: Bad-Ass Mo-Fo’s, January, 2006. convey the specifics. This has been corrected, so please
4. T-Nation: The Truth about CrossFit. November, 2008. make sure you have the latest version, or simply re-
5. NY Times This Week Magazine, March 2008. download it to be doubly sure.
6. Marine Corps Times. August 19, 2008.
7. Marine Corps Times. October 13, 2008.
8. Spiking Fatigue. Biomechanics Archives, April, 2008.
9. C. Roger James, Janet S. Dufek, Barry T. Bates. Effects of
stretch shortening cycle exercise fatigue on stress fracture Katherine Hobson of US News & World Report interviewed a
injury risk during landing. Research Quarterly for Exercise few registered dietitians, and... Me. The topic was how to
and Sport. March, 2006 manage the junkfest of Superbowl Sunday. Read the blog post
10. Gutierrez GM, Jackson ND, Dorr KA, et al. Effect of here.
fatigue on neuromuscular function at the ankle. J Sport
Rehabil 2007;16(4):295-306.
11. Borotikar BS, Newcomer R, Koppes R, McLean SG.
Combined effects of fatigue and decision making on female If you have any questions, comments, suggestions, bones of
lower limb landing postures: central and peripheral contention, cheers, jeers, guest articles you’d like to submit, or
contributions to ACL injury risk. Clin Biomech any feedback at all, send it over to aarrsupport@gmail.com. All
2008;23(1):81-92. suggestions are taken very seriously. I want to make sure this
12. Tim J. Gabbett, BHSc(Hons), PhD, Nathan Domrow, BSc. publication continues to kick ass, I mean, butt.
Risk Factors for Injury in Subelite Rugby League Players.
Am J Sports Med September 1, 2007 35:1537-1543.