A few years ago, right before the pandemic, I embarked on a 6-week CrossFit fitness challenge. CrossFit for the uninformed is a high-intensity strength and conditioning program that combines Olympic weightlifting, gymnastics, and cardiovascular training elements. The goal of CrossFit is to improve overall fitness and physical preparedness. CrossFit has become wildly popular, even having its own CrossFit games where the fittest men and women compete in various events. CrossFit really does a great job of promoting its CrossFit athletes, most of which are in unbelievable shape, demonstrating almost superhuman feats of endurance and strength.

Fitness Challenge Accepted

For starters, I considered myself physically fit by most standards.  I was also aware of the various fitness challenges and was confident CrossFit would be somewhat similar. Boy, was I wrong! Once you sign up for the CrossFit challenge and plunk down your deposit, a trainer takes your biometrics right away. You’re then given the option of picking between losing 15 pounds or gaining 15 pounds of muscle. Both are hard to do in that short period. But what the heck? I figured I’d give it the old college try, and besides, I felt like I was up to the challenge. This was also for bragging rights.

CrossFit promises to give you your money back if you meet your goal if you do all that. As part of the challenge, you need to follow a tailored meal plan and promise to work out three times a week. Of course, I chose the latter: gain 15 pounds of muscle. I’d be curious to know how many people got their money back.

WODs & AMRAPs

CrossFit refers to its facilities as a box, not a gym. Secondly, the facilities are spartan, to say the least. You won’t find many weights, exercise machines, ellipticals, or the standard equipment you’d expect to find in a typical gym. Instead, you’ll find rowing machines, exercise bikes (the no-frills kind), weights, kettlebells, dumbbells, jump ropes, pull-up bars, exercise bands, medicine balls, and plyometric jump boxes (a little bit more on that later).

The trainers there are intense and be prepared to work during the fitness challenge. CrossFit workouts, or “WODs” (workouts of the day), are typically short and intense. They often incorporate AMRAPs (as many reps as possible) or timed intervals. According to CrossFit, workouts can accommodate all fitness levels, from beginners to elite athletes. However, I beg to differ. Speaking from experience, you need to be in shape before walking in, as the workouts get rather intense quickly. CrossFit attempts to group individuals with the same fitness levels so that you don’t get left behind.

Over the 6-week fitness challenge, warmup usually consisted of riding a stationary bike, jumping rope, or using a rowing machine over a timed interval. Many of the exercises were compound movements that work multiple muscle groups. And if that weren’t enough, there were the dreaded box jumps. Imagine doing a dumbbell push press followed by a box jump into a pushup. Fatigue caught up to me in my second week, and I wound up scraping my shin badly on the edge of a wooden box. I still have the scar to prove it.

Know What You Are Getting Into

If you’re thinking about taking the CrossFit or any fitness challenge for that matter, you should know a few things before you dive in.

1. CrossFit is intense. Ease into it if you’re not used to working out at a high intensity. Start with a few days a week and gradually increase your volume and intensity as you become more comfortable with the movements.

2. CrossFit workouts are varied. You’ll never do the same training twice, which keeps things interesting (and challenging). Be prepared for anything. Be sure to warm up properly before each workout and focus on proper form to avoid injury.

3. CrossFit is social. The CrossFit community is supportive and inclusive. You’ll make friends and get encouragement from fellow Crossfitters, which can help you stay motivated and accountable.

4. CrossFit injuries are common as many people complain of CrossFit knee pain and CrossFit shoulder problems. In fact, a study revealed that individuals participating in CrossFit were 1.3 times more likely to get injured and 1.86 times more to receive medical attention than traditional weightlifting.

CrossFit Controversy & Fallout

Following the death of George Floyd in 2020 at the hands of Minneapolis police, the then CrossFit founder and CEO, Greg Glassman, posted a controversial tweet offending CrossFit gym owners and athletes. He then doubled down by making off-color comments in a leaked audio recording. The fallout was swift, as Glassman had to retire as CEO. Many prominent CrossFit trainers and athletes disassociated with the brand, while principal backers like Reebok and Rogue Fitness severed ties with the company.

Go Slow and Know Your Limits

If you’re new to CrossFit or thinking of any fitness challenge, it’s essential to start slow and learn the proper form for each movement before increasing your intensity. I would even venture to say consult a physician before taking up CrossFit. However, the CrossFit challenge can be a great way to build strength, improve your fitness, and achieve your health and fitness goals with the appropriate preparation and mindset.

At the end of the six weeks, did I gain 15 pounds of muscle? No, not by a long shot; however, I made it through, got in even better shape, and could brag that I survived the 6-week CrossFit. And if anyone doubts me, I have my CrossFit battle scar to prove it!