Crossfitters are known for pounding away day in and day out at the box, but the sport is also known for producing a fair amount of injury to its participants.


In this article we are going to look at a few common mistakes that crossfitters make which can lead to these unfortunate, and sometimes serious, injuries.

Don’t get us wrong, crossfit is an awesome sport and it has got tons of benefits, numerous studies have shown that crossfit can help improve aerobic conditioning and increase overall body composition (1), however, some that doesn’t mean that there are cons to the sport, most of them being common mistakes.

Here are some of the most common crossfitter mistakes!


1. GIVE A MAXIMUM EFFORT EVERY DAY.


By giving an all-out effort every day, you are taxing your central nervous system and can end up overtraining. There is a fine line between training and competition days but there is still a difference, so save the complete, give it all you have got for comp days and just train hard during weekly sessions.


2. TRY TO GET NEW RECORDS EACH WOD


While using times and scores is necessary to track long-term progress, if you are striving to beat your personal best each day, you may actually restrict growth. Going for records in your WOD’S should be attempted at intervals of approximately 1-2 months apart.


3. THEY NEGLECT BASIC STRENGTH & ISOLATED BODYBUILDING TYPE MOVEMENTS


By performing isolated strength exercises, you can really add to a full body. Isolated movements help to build muscle through concentrated muscle contractions. Once you have built this muscle, the compound lifts which are done in CrossFit WODs can fill in the strength gaps which may be lacking.

To include accessory lifts into your training routine, you can either split them up to work various muscle groups per day (ie. Monday – back, Tuesday – bi’s and tri’s etc.) or as a full body workout with 1 to 2 sets done per body part.



4. THEY DISREGARD STRICT CORE CROSSFIT MOVEMENTS.


In order to allow your body to build up a tolerance to the high volume of training in Crossfit, it is advised to perform strict core movements. This will help to build strength and ward off injury. This emphasis on building strength through these movements should ideally be done during off-season and maintained through comp season. They can also be used as warm-ups to ensure proper muscle activation for when the WOD begins.


By preventing injury, you will ensure longevity in the sport and become a more competitive athlete.

5. THEY MAKE USE OF QUICK FIX RECOVERY AIDS


Bands, rollers, tape etc. are not quick fixes for injury. Yes, they may help in the short term, but in the long-term you will just aggravate an injury if you constantly train without adequate healing. If you are injured, rather take a few days off and seek the advice of a professional doctor, physiotherapist, biokineticist or whichever doctor best suits your ailments.

If you look after yourself and your injuries now, then you may prevent long-term damage.I mean, what’s the point of pushing through now, hurting yourself even further and then having to take an even longer time off to recover.


6. THEY NEGLECT GENERAL RECOVERY.


Crossfit is a high intensity sport which takes its toll on the body. By neglecting adequate rest, you are setting yourself up for serious injury. I know you are probably addicted but I would suggest taking 2-3 days off per week, or only train every second day if you are giving it a flat-out go in your WODs.


The days off will reset your body and your mind getting it ready for the upcoming week’s hardcore schedule. Bottom line, make sure ensure quality rest days.


7. THEY DON’T TRAIN WITH A PURPOSE


Walking into the box and just performing the daily WOD just isn’t going to cut it. If you are to prepare for the unknown, you need to focus on your weaknesses, improve your strengths and work towards enhancing overall fitness. Without doing this, firstly you may injure yourself, and secondly you won’t be competitive.

Think about like this, do you think the world’s elite crossfitters only do the daily WOD at their box, or do you think they strength train in the gym, hit long-distance runs, and pretty much do all possible types of training in prep for comps? The answer is definitely the latter.





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