Top 5 Questions on CrossFit

Hey, I’m Joe Marcavage owner of CrossFit Vertex. I’d like to share with you the answers to the most common asked CrossFit related questions. Enjoy.

I’m not going to give you the formal definition (but I’ll link to it because I love it. What is CrossFit?). One of our morning coaches, Makenna, explained it like this, “CrossFit is a guided exercise class that includes weightlifting, aerobic fitness, and body weight training with a focus on movements that mimic everyday activities.” I love this definition because it really focuses in on how we operate during classes.

There are three main themes. First, all classes are staffed with a coach whose responsibility is to keep you moving safely. Do they motivate you? Sure. But their main purpose is to “spot the flaw” in a movement so it can be corrected. This guards against injury. Second, we like to mix it up. We use a barbell, your own body weight, and we run/bike/row. We vary up the movements to confuse the muscles, but we do so in a structured way. And we take rest days! Letting the body recover is part of our process. Lastly, you’ll practice movements that you actually do every day. More on this below.

Absolutely not. Check out this video: Mom and Pat. This is a video of my Mom and her friend Pat. They are both 70 years of age. They do CrossFit. Both ladies had been relatively sedentary, and for lack of a better term, deconditioned. At the time of this writing, they are five months into their CrossFit journey and loving it!

Mom and Pat are coached every session, and the workout movements are modified to fit their ability level. They get a great workout in a safe way. They do things that will translate to their daily lives: box squats mimic getting out of a chair, shoulder presses mirror reaching up and putting a stack of plates in the top cabinet, and deadlifts imitate picking up grocery bags from the floor.

While any physical activity does have some inherent risk, I think the answer is a resounding “no”! With proper coaching, CrossFit is no more dangerous than climbing a set of steps or going for a drive. The movements we do in classes are “functional”. They are found in your everyday life. Said another way, we mirror movement patterns like walking, standing up from a seated position, and picking something off the floor. And our expert coaching and genuine care keep our members safe. And motivated. And healthy.

On the contrary, sitting on the couch and being sedentary for long periods of time are actually very dangerous. “Physical inactivity” is on the short list of risky behaviors that are the main causes of Chronic Disease. A sedentary lifestyle coupled with poor nutrition are the main contributors to Diabetes, Heart Disease, and Obesity. I always say #JustMove. I don’t care what it is – just get off the couch!

I love the questions about intensity because I feel like that word deters a lot of people. I don’t describe intensity like a lever you pull or a dial you set to a number. It’s a concept for me. I apply intensity in a workout because I know it’s the thing that creates the greatest results. It’s the X-factor. It’s the reason CrossFit works so well. But the concept is “I do hard things in the gym because I know life is going to challenge me”. And I want to be prepared for life’s challenges. Ratcheting up the intensity in a workout is going to make it harder. And it’ll make you fitter. We’ll dive deeper into intensity in another article.

So, to the question!! Intensity is really up to you. Some folks want to use CrossFit as their sport. It’s their Sunday night softball, their pickleball match, or their golf league. Some athletes also compete at the Pro-level (a very, very small fraction of a percent). Folks who do CrossFit-sport apply a lot of intensity during their workouts. That’s how they compete. Other folks (like me :)), just want to move. I’ll apply a high degree of intensity one workout per week. Beyond that I’m elevating my heart rate, getting a great workout in, and enjoying the company of my friends in the CrossFit Vertex community.

If by “bulky” you mean “lean muscle” then I have to answer with a “yes”. If you practice CrossFit long enough, you’ll increase your lean muscle mass. Increasing lean muscle is a product of getting stronger and fitter. As a 40-something year-old male who spent 75% of his life weight training (literally, I started at age 12), I can tell you that it takes years to build muscle. CrossFit isn’t a magic pill and it’s certainly not a magic trick – Poof!! I’m “bulky”. It takes years of consistent hard work, discipline, and good nutrition to build muscle. Male or female.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I’ve been asked hundreds of questions.
If you have a CrossFit or Nutrition related question you’d like me to answer, shoot me a text at (570)-236-4770 or fill out the form here: Change Your Life.

Joe Marcavage
Owner, CrossFit Vertex