Why Does CrossFit Hurt? Exploring Intensity, Pacing & Fitness

Explore the demanding nature of CrossFit workouts, the importance of pacing, and why this fitness methodology pushes athletes to their limits physically and mentally.

Timeline Overview

• 00:00–15:30 — Introduction to the speakers (Jordan Wallace, Paul Warrior, Tim Briggs) and their respective journeys into CrossFit, starting around 2009-2012. Discussion covers initial motivations (boredom with running, influence of the movie 300, functional training interest), early CrossFit gyms in the Northeast UK (CrossFit Northeast England, CrossFit Tyneside), the rudimentary state of early affiliates, and the evolution of CrossFit competitions from sectionals (pay-to-play) to the Open era. Paul discusses his focus shifting towards coaching while Jordan focused on competing. Tim details starting CrossFit in a garage before moving to a proper affiliate for university.
• 15:30–30:45 — Debate on whether CrossFit athletes are the "fittest on earth," referencing CrossFit's own definition (work capacity across broad time and modal domains). Examples like Tia-Clair Toomey competing in the Olympics and CrossFit Games close together are mentioned. The discussion highlights the unique breadth of testing in CrossFit compared to specialized sports. The concept of Dave Castro constantly pushing boundaries and exposing weaknesses (e.g., pegboards) is explored. The evolution of the CrossFit Games programming (less "CrossFitty" at the top level, more varied tests) and the impact of new venues are discussed. The conversation shifts to the core question: why CrossFit workouts hurt so much compared to other endurance activities like marathons.
• 30:45–45:15 — Analyzing the pain factor: the combination of movements (e.g., Mr. Joshua: running, heavy deadlifts, GHD sit-ups; Bull: running, overhead squats, double-unders, pull-ups) creates unique physiological stress. The psychological aspect (competition, heritage of Hero WODs, environment) pushes intensity higher than training alone. The concept of anaerobic threshold is introduced – going "anaerobic" (without oxygen) happens quickly for newcomers due to high intensity and unfamiliarity with pacing, leading to extreme discomfort. Experienced athletes like Jordan learn to pace, staying aerobic for longer. Pacing involves knowing personal limits, breaking down reps strategically, and understanding where to push vs. recover within a workout (e.g., managing effort on the rower vs. handstand push-ups in 17.4). Training is periodized, focusing on different energy systems (strength, anaerobic capacity, power endurance, aerobic development) throughout the year.
• 45:15–1:00:30 — Addressing common CrossFit criticisms and misconceptions. The bad reputation for injuries is compared to poor coaching practices found in any gym setting; good coaching minimizes risk. The polarizing nature of CrossFit is linked to its strong brand identity, high barrier to entry for complex movements (challenging egos), and perceived elitism. The contrast with bodybuilding's lower technical barrier but potentially less functional focus is discussed. CrossFit's effectiveness as a training methodology is highlighted, citing visible physical progress often exceeding traditional bodybuilding approaches due to intensity and progressive overload. The evolution towards acknowledging aesthetics alongside performance ("functional bodybuilding") is noted. The competitive aspect is optional; many members train for general fitness without competing. The value proposition vs. personal training (cost per hour of coaching) is mentioned.
• 1:00:30–1:15:45 — CrossFit as a life barometer: performance in workouts reflects overall well-being (sleep, nutrition, stress, mental state). Poor performance can indicate issues outside the gym. This contrasts with subjective aesthetic goals in bodybuilding, which can lead to anxiety. CrossFit provides objective measures of progress (benchmark times, Open rankings), fostering a healthier focus on capability over appearance. The discussion touches on the importance of community and the structured class environment (warm-up, skill work, WOD, cool-down) being beneficial, especially for those lacking direction in a traditional gym setting. The speakers recount personal experiences with extreme diets and the negative impact on performance, reinforcing the link between lifestyle and fitness outcomes.
• 1:15:45–End — Further discussion on the evolution of CrossFit athletes and programming. Early competitors often came from specialized backgrounds, leading to distinct strengths and weaknesses. The current generation is growing up with CrossFit, developing more rounded capabilities from a younger age (e.g., teenage Games athletes). The programming has matured, moving away from some early "stupid CrossFit stuff" (like doing all the Girls WODs in one day or thousand-burpee challenges) towards more structured, periodized training. The blending of heavier lifting with conditioning in the Open and Regionals now better identifies well-rounded athletes, weeding out pure specialists more effectively than early iterations. The mental and environmental pressures of competition (e.g., Regionals) versus training in a home gym are emphasized; context matters hugely for performance. The spectator appeal of CrossFit lies in the visible narrative of struggle and the relatability of the movements (even if performed at a vastly different level).

Key Takeaways

• CrossFit originated from a desire for varied, functional training, influenced partly by the movie 300.
• Early CrossFit involved rudimentary gyms and simple, pay-to-play local competitions (sectionals).
• The "Fittest on Earth" claim stems from CrossFit's unique testing of broad work capacity across diverse domains.
• CrossFit workouts hurt due to intense combinations of movements challenging multiple energy systems and muscle groups simultaneously.
• Pacing is crucial; going anaerobic too early significantly increases perceived pain and tanks performance.
• Effective CrossFit programming involves periodization, targeting strength, different energy systems, and skill development throughout the year.
• CrossFit provides objective performance metrics (times, scores), contrasting with the subjective nature of aesthetic goals.
• Performance in CrossFit can act as a barometer for overall lifestyle factors like sleep, nutrition, and stress.
• The sport continues to evolve, with athletes becoming more well-rounded and programming becoming more sophisticated.

The CrossFit Journey: From Garage Gyms to Global Phenomenon

• Many early adopters found CrossFit around 2009-2010, often seeking something different from traditional running or bodybuilding. Influences included articles in magazines like Men's Health/Fitness mentioning the 300 movie training and the concept of functional fitness pioneered by figures like Mark Twight.
• Initial CrossFit affiliates were often basic setups, sometimes in industrial units or even garages, with minimal equipment like a single barbell, some kettlebells, and mats. This contrasts sharply with the well-equipped boxes common today.
• Jordan Wallace described starting CrossFit after getting bored with long-distance running (half marathons). He found CrossFit Tyneside, initially based in North Shields, and eventually bought the affiliate, growing the business and equipment inventory significantly over time.
• Paul Warrior’s entry point was similar, driven by the 300 buzz and Mark Twight's functional training methods (kettlebells, ropes, sleds). A friend introduced him to the gym where Jordan trained, and after a brutal 7-minute introductory workout, he was hooked, eventually becoming head coach.
• Tim Briggs started later (around 2012) in a friend's garage gym with severe limitations (no wall balls, restricted overhead lifting). He occasionally travelled to CrossFit Tyneside before his friend opened a proper affiliate, and Tim later joined Tyneside full-time while at university.
• The competitive scene evolved dramatically. Early "sectionals" were essentially local competitions anyone could enter by paying a fee, featuring simple workouts often held outdoors (e.g., on school fields). Qualification for Regionals and the Games was far less structured than the current Open system. Jordan noted missing out on Regionals qualification in his first sectional year (2010) despite taking to the sport quickly, highlighting the lower skill ceiling at the time.

Why Does CrossFit Hurt So Intensely?

• The perceived pain of CrossFit often stems from the unique combination of movements within workouts, hitting multiple muscle groups and energy systems in ways traditional training doesn't. Unlike a marathon (primarily aerobic, repetitive motion), CrossFit WODs mix modalities like running, lifting, and gymnastics.
• Hero WODs like "Mr. Joshua" (5 rounds: 400m run, 15 deadlifts @ 115kg, 30 GHD sit-ups) exemplify this, combining posterior chain extension (deadlift) and flexion (GHD) with cardiovascular work (run), leading to intense muscular fatigue and metabolic stress.
• Similarly, "Bull" (Run, overhead squats, double-unders, pull-ups - specific reps/distances varied slightly in discussion) fatigues the shoulders and core intensely through sustained overhead work combined with jumping and pulling.
• Intensity is amplified by the environment: training with others, chasing times/scores, and the psychological weight of Hero WODs (honouring fallen service members) push individuals harder than they might train alone. This often leads to exceeding the anaerobic threshold.
• Going anaerobic (working without sufficient oxygen) occurs when intensity outstrips the body's ability to supply oxygenated blood. For beginners, this happens quickly, resulting in breathlessness, burning muscles, and a feeling of hitting a wall. Trying to breathe while anaerobic is ineffective.
• Workouts like "Fran" (21-15-9 reps of thrusters and pull-ups) are notorious examples. While elite times are sub-3 minutes, the combination of a full-body push/squat (thruster) and a pull taxes the system immensely, especially when performed at maximal speed. The pairing deliberately targets opposing movements in the same plane (push/pull), maximising interference and fatigue.

The Art of Pacing: Staying Aerobic to Survive

• Pacing is a critical skill in CrossFit, distinguishing experienced athletes from novices. It's about managing effort to avoid hitting the anaerobic wall prematurely. Experienced athletes know their capabilities and can sustain a high (but aerobic) intensity for longer durations.
• Jordan Wallace uses the example of Open workout 17.4 (repeated in earlier years): 55 deadlifts, 55 wall balls, 55-cal row, 55 handstand push-ups. Knowing his strengths (deadlifts, HSPU) and weaknesses (wall balls, row due to size), he strategically pushes where he's strong and paces where he's weaker.
• He highlights the rower as a common area where poor pacing occurs. Going slightly slower (e.g., 1200 cal/hr pace vs. 1400 cal/hr) might take marginally longer but allows for immediate transition to the next movement, whereas sprinting the row necessitates a lengthy recovery period, ultimately costing more time.
• Developing pacing ability comes from experience – repeating workouts, understanding personal thresholds across different movements and time domains, and learning how different combinations feel. It requires resisting the urge to sprint early, even when feeling good or pressured by others. Paul notes, "newbies go anaerobic quick and trying to breathe when you go anaerobic... it's not gonna happen."
• CrossFit programming, especially in competitive training, deliberately includes workouts designed to target specific energy systems: short, maximal anaerobic efforts (e.g., team workouts forcing sprints), longer power endurance pieces (5-20 mins, like "Helen"), and pure aerobic development (long runs, rows). Understanding the intended stimulus of a workout informs the correct pacing strategy.

Fittest on Earth? Defining CrossFit Fitness

• The tagline "Fittest on Earth," awarded to the CrossFit Games winners, sparks debate but aligns with CrossFit's core definition of fitness: "increased work capacity across broad time and modal domains". It aims to identify the most well-rounded athletes capable of performing well across a vast, unpredictable range of physical tasks.
• CrossFit tests strength, speed, power, endurance, gymnastics skills, and proficiency with odd objects, often in combination. Examples like Tia-Clair Toomey excelling in both the Olympics (weightlifting) and the CrossFit Games highlight the high level of competency required across disciplines. Paul mentions her competing at the highest level in two sports within weeks, stating, "she hasn't chosen peaked for the Olympics."
• Unlike specialized athletes (marathon runners, powerlifters), top CrossFitters must be proficient, though not necessarily world-best, in numerous areas. They need to be strong lifters, competent runners, skilled gymnasts, and resilient under fatigue.
• Dave Castro, the architect of the Games programming, deliberately introduces novel movements or tests (like pegboards in 2015) to expose weaknesses and ensure athletes cannot rely solely on specialization. The goal is to find the athlete with the fewest "chinks in their armour". Jordan explains this pushes athletes, ensuring they can handle the unknown: "there should be anything that you can't do."
• While someone might question the tagline, the speakers argue that no other competition tests such a wide range of physical capacities so rigorously. Based on CrossFit's definition, the winners arguably earn the title, though "fitness" itself can be defined differently depending on context.

CrossFit vs. Bodybuilding: Performance vs. Aesthetics

• A key difference highlighted is the focus on objective performance in CrossFit versus the subjective nature of aesthetics in bodybuilding. CrossFit progress is measured by times, loads, and reps, providing clear, quantifiable data on improvement. Benchmark workouts (like "Fran" or "Helen") and the Open allow athletes to track their progress over time against themselves and others.
• Bodybuilding goals are primarily aesthetic and judged subjectively. How someone "looks" can vary based on mood, lighting, hydration, and the opinions of judges. This subjectivity can lead to anxiety and body image issues, as progress isn't easily measured day-to-day.
• While many pursue CrossFit for health and performance, it often leads to significant aesthetic improvements as a byproduct of high-intensity training and progressive overload across compound movements. Speakers noted that CrossFitters often achieve physiques comparable to physique competitors without explicitly training for looks. Lauren, a former bikini competitor mentioned, reportedly became leaner and stronger through CrossFit than during her competition preps.
• There's a growing trend of "functional bodybuilding," acknowledging the desire to look good while maintaining high performance levels. This bridges the gap, incorporating some hypertrophy work alongside CrossFit's core methodology, aiming for both function and form.
• The speakers contrast the focused, time-efficient nature of a typical one-hour CrossFit class (warm-up, skill/strength, WOD, cool-down) with potentially hours spent in a traditional gym performing isolation exercises with less structure and intensity. As Paul puts it, "get in and out... in and out within an hour."
• The speakers also note the potential isolation of traditional gym training ("headphones on," "steeping in their own neuroses") versus the inherent community and external accountability found in a CrossFit class setting.

Community, Accessibility & The Evolution of the Sport

• CrossFit often gets a bad rap for being injury-prone or elitist. The speakers argue injuries often stem from poor coaching, which exists in any fitness setting, not just CrossFit. Proper scaling and coaching technique are key to safety. The level 1 certification weekend is an entry point, but quality coaches pursue extensive continuing education across various specialities (weightlifting, gymnastics, nutrition, etc.).
• The high technical barrier of movements like the snatch can be intimidating and challenge egos, leading some to criticize the sport. However, movements are scalable for all levels. The community aspect is often a major draw, providing accountability and support lacking in solo gym sessions. Competition is optional; most members participate for general fitness.
• The sport has matured significantly. Early days featured more "stupid" challenges (Jordan mentions doing "all of the girls in one day"), while modern programming is more periodized and evidence-based. The rise of teenage competitors who grew up doing CrossFit signals a shift towards more well-rounded athletes from the start, rather than specialists transitioning from other sports. Reese Mitchell, a UK teen competitor, is cited as an example of the high potential of this new generation.
• The Open and Games programming increasingly blends different elements (e.g., heavy lifts within conditioning workouts), better identifying versatile athletes and reducing the impact of pure specialists compared to earlier years when a single heavy lift could drastically skew rankings. The introduction of dumbbells and odd objects has further diversified the tests.

CrossFit's intensity is undeniable, driven by complex movement combinations and a culture that encourages pushing limits. Understanding pacing and the underlying training principles is key to navigating the "hurt" and reaping the performance and health benefits.