The "Fittest Man In History" has many thoughts on his beloved CrossFit sport, including his views on all haters, misconceptions and downright untruths about the training style.
Rich Froning Jr. holds a bachelor's degree in science with a concentration in fitness and wellness from Tennessee Tech University. He was named "The Strongest Man in History" after winning four consecutive CrossFit Games championships (2011 – 2014). He owns and operates CrossFit Mayhem in Cookeville, TN, and runs a weekly health and wellness podcast called Froning and Friends.
I've been doing CrossFit for 10 years and am participating in nine. I opened my own CrossFit gym in 2009 and spent six years in the CrossFit seminar staff. I'm a big supporter of the CrossFit community and I'm happy to help people better understand the CrossFit training style. I know that many people do not know our idea of fitness and do not fully understand it. While everyone has a right to their own unique opinions, I want to clarify our beliefs, the way we train, and the way the CrossFit community defines fitness.
Photos: Dre Strohm
There are 10 skills in the foundation of everything Crossfit is all about.
One of the pillory ideas of how CrossFit thinks of physical fitness is the competence of an individual in terms of cardiovascular / respiratory endurance, endurance, strength, flexibility, strength, speed, coordination, accuracy, agility, and flexibility. For example, I want so much be as I can without compromising my stamina, and I want to have as much stamina as I can without compromising my strength. That is, you are only as fit as you are competent in each of them. 10 Skills: Together they define the suitability for a CrossFitter.
We train in a variety of modalities.
Man People also believe that in CrossFit we do not do many different types of movements and that they do not differ. To illustrate this, there are more than 50 moves (!) Included in CrossFit.com's daily Work of the Day (WOD) or at CrossFit competitions in the past year. Most exercises build on each other and challenge you in different levels of motion ("different angles").
Examples of CrossFit Exercises: Deadlift, Power Snatch, Full Snatch, Power Clean, Full Clean, Shoulder Press, Press, Push, Jerk, Ring Dip, Strict Pull-Up, Kipping Pull -Up Chest-to-Bar Pull-Up, Bar Muscle, Ring Muscles, Front Squat, Back Squat, Overhead Squat, Pistol, HSPU, Push Up, Sled Push, Double Under, Burpee, Box Jump, Burpee Box Jump, GHD Sit Up, Glute Ham Raise, Back Extension, Hip Extension, Rope Climbing, Boned Rope, Pegboard, Dumbbell, Double Dumbbell, Double Dumbbell Rip, Dumbbell Clean and Wank, Sandbag Clean, Handstand Walking, Rowing, Cycling, Swimming, Running, Sled Pulling, Wear yoke, carry sandbag, wear peasants, tiptoe, knee -to-elbow, wall ball, thruster, walking lunge, front-rack walking lunge, back-rack lunge, overhead-walking-lunge
Now we have that got out of the way. and you know more about what CrossFit is about, I want to go straight into some of the negative comments on CrossFit training style and expose some common myths.
First, let's look at tilting pull-ups.
It's not just Jillian Michaels. Many people are against or tend to overturn pull ups. Why does believe in them? In very simple CrossFit terms, you can do more work with Kipping faster. Sure, that's not the point of any workout or exercise, but it's part of the ten pillars of fitness as defined by CrossFit.
By tilting, you can create power from the hip through the body and then transferred to your arms, creating a movement that originates in your core and moves to your limbs and also generates more power. It's like the difference between a push press and a shoulder press. A shoulder press is a rigorous motion that does not use momentum while a compressive force exerts a force generated by the bottom body to push the arms up.
I also believe kipping helps build functional strength . They teach the body to create and control a movement from core to extreme, like throwing a baseball – or when you want to throw a spear.  Plus, kipping does Apply a full motion range if done correctly. The kip involves a concentric phase (contraction) when pulling up, no true isometric phase (static holding), possibly for a fraction of a second up, and an eccentric phase when you get into the next repetition (extension). At CrossFit, we're going through many variations of the pull-up – heavy pull-ups, tilting pull-ups, stern chest-at-bar pull-ups, tilting chest-at-bar pull-ups, and finally a pole of muscle. All five of these movements build on each other and allow your body to move on a different plane of movement.
Next, I'd like to talk about the greater effectiveness of CrossFit training.
Are there more effective methods of attacking multiple muscle groups and training synergies between the upper and lower body than through AMRAP training [as many reps as possible] and CrossFit? Yes, I'm sure there are more efficient ways to attack the muscles, but we are not trying in CrossFit . We think more about exercise and general physical readiness than about specific muscle groups and how we target them.
To further illustrate the diversity of CrossFit training, take a look at what my week-long training routine was like: I've bathed in the hall 30 plus miles (it's cold!), Swimming 5000 meters, the Filled front for 325 reps flip-up pull ups along with chest-to-bar pull-ups and perch muscles (in the same workout). I've also taken 205, 225, and 245 reps with handstand obstacles between sets.
And what about the security concerns associated with CrossFit?
People keep asking if CrossFit is safe, and the answer is simple: yes. CrossFit is safe when done properly. In particular, with regard to the safety of tipping, I believe that you must have the strength to make strong movements before attempting to tilt anything. (By the way, that was exactly what this chiropractor and CrossFit trainer had to say.) If you do not feel comfortable tipping, just do not.
I think CrossFit is accessible to everyone.
I know that the value of my WODs sounds a lot during the week, and so it is. However, CrossFit workouts can be tailored to each individual's skill level and goals, not just top athletes. It's about functionality and scalability for the masses.
My gym, Crossfit Mayhem has members between the ages of 5 and 76 years. We have people with every fitness level in the spectrum who walk through our doors every day. CrossFit gyms embody a community that everyone enjoys, even if you never want to participate in CrossFit Open. I truly believe that the secret behind the effectiveness of CrossFit is the community side: people suffer along the way, help together and support each other.