MFP Education Center

What comes to your mind when you hear the name CrossFit? Now, imagine you have never stepped foot in a CrossFit gym before – maybe you are even a bit self-conscious to start a fitness journey. What would your perception be – especially if you have no experience?

Most of the population who has never tried CrossFit (or have not received any education relevant to it) would answer as follows:

• It’s too intense! I would have to get in shape to try it.
• It’s scary and intimidating.
• It doesn’t get you results.
• The program isn’t smart; variety is not effective.
• It’s dangerous. You can get hurt.
• “Oh.. I can’t do that. You do crazy stuff there!” 

The list can go on and on. But that’s not the purpose of this article. I’m here to talk to you about the value CrossFit brings to both individuals and communities – and debunk commonplace myths along the way. You might be wondering… “Why do these stereotypes exist? …  If so, many people say there must be some truth?”

The reality is this – the world is filled with people who are deeply unhappy. Far too many people lack satisfaction, meaning, love, and a sense of community. For many of them their goal is to bring others down. They adapt to a constant state of frustration. Therefore, most people who speak poorly of CrossFit do it not out of first-hand experience; rather, it comes from their own personal frustrations that are thrust upon those around them. 

Personally, I would ask this: why would you not encourage a fitness program that has changed millions of lives – and has led to an increase in quality of life and wellness? Remember, when you are the best around, prepare for someone who is trying to bring you down. When CrossFit was born in Santa Cruz California in 2000, it brought some serious noise in the fitness world. Thanks to a rapid increase of affiliates (gyms), The CrossFit Games (sport), and social media, CrossFit has evolved more than any fitness brand over the last 23 years. 

It’s become a world phenomenon. Any time one of my members travels (in the US or internationally), they always find a CrossFit gym nearby. CrossFit growth has been extraordinary, particularly between the years 2009-2015. Many seeds were planted to build the brand. Now, not every seed was perfect, and it takes longer for some than others to bloom. But in our culture, due to this unfortunate and widespread sense of unhappiness, we tend to highlight the negative – even if it outweighs the positive. 

Between the ages of 19-24, I was growing as a person, a CrossFit coach, and an athlete. I was helping countless people become the best versions of themselves. I witnessed the growth of so many communities consisting of like-minded people dedicated to becoming fitter, more versatile, and more resilient human beings. I witnessed lives being completely changed – physically, mentally, and spiritually. But that wasn’t enough proof for people in the industry. In fact, I would constantly defend myself and the magic that CrossFit offers. While I was in school, there were countless moments in which teachers, students, and faculty within the Exercise Science/Strength and Conditioning World were triggered by the word “CrossFit.” Somehow, after 12 years and thousands of lives changed, I still hear the awful phrase, “CrossFit is bad for you.” Now, it’s my turn to share my opinion. It’s my turn to share why everyone should be doing CrossFit. 

Learn the Mechanics

One of my most memorable educational experiences goes back to 2013 when I attended a CrossFit Level 1 Educational Course. Immediately, I was blown away by the professionalism, knowledge, and overall vibe that was presented throughout the weekend. Beyond that the roots of the CrossFit methodology set a standard that I couldn’t find within my Kinesiology textbooks at West Chester University. 

From the very beginning of my CrossFit journey, I knew I had a calling to coach and serve others. I was fortunate to get my early CrossFit experience and education with a group of seasoned and knowledgeable coaches. I was particularly drawn to the standards that were necessary to become a CrossFit coach. A CrossFit coach is educated on a vast range of knowledge within movement, but they also must uphold a standard of respect to coaching high quality movement. A Level 1 Course is essentially the introduction to the CrossFit methodology, and it emphasizes founder Greg Glassman’s words: “Learn the mechanics of fundamental movements, establish a consistent pattern of practicing these same movements, and, only then, crank-up the intensity of workouts incorporating and practicing these same movements. Mechanics, then consistency, then intensity – this is the key to effective implementation of CrossFit programming”.

In other words, if you want to try CrossFit, get used to moving a PVC pipe. This is a space that honors quality movement – not one that is reckless and random. The rites of passage to any challenge need to be earned with quality, consistent movement. 

Are all CrossFit gyms good?

All CrossFit trainers receive the same education to teach perfect form and movement prior to increasing intensity and load. In theory, this is a formula for safe and effective success. But keep in mind, inevitable human variables exist in CrossFit as they exist in all outlets of life. Some coaches and gym owners do a better job practicing what the CrossFit methodology preaches. But just because there are some outliers, you should not be deterred from partaking in this life changing program. 

Keep in mind, there are just as many therapists, strength and conditioning coaches, and other professionals (like doctors!), who can give their profession a “bad” reputation. Also, CrossFit has evolved. The coaches and community have evolved. Looking back, I think about hundreds of things I would have done differently early in my career, but this has allowed me to learn, grow, and apply valuable experience to my daily life. CrossFit encourages and provides endless resources for affiliate owners and coaches. Don’t let a few bad apples ruin something as special as CrossFit. 

Let’s go back to the main stigmas, address the why behind them, debunk them, and establish why you’ll never see them occur at CrossFit MFP.

Stigma 1: “CrossFit is too intense” 

• Why: The early slogan “Forging Elite Fitness,” may have come off as a bit too aggressive for the brand. Old school CrossFit was raw and attracted fitness “hardos” who were looking to wreak havoc on their nervous system and pay a frequent visit to “pukie the clown.” The method was quite unique in its ability to offer a vast majority of fitness skills over a broad range of domains. If you were really into fitness and sports, CrossFit easily would catch your attention.
• Debunking the stigma: The “hardos” training until nausea were advertised more than most of the population that participated daily. Yes, you will get into the best shape of your life doing CrossFit, and yes you could do some very intense stuff, but it is by far the most inclusive program  out there, and the brand has evolved to expose the real reason for CrossFit’s success. True success involves the average person wanting to become the best version of themselves. True success involves lasting health, strength, and resilience that allows us to achieve a long health span, not just a long lifespan. It involves grandparents playing sports with their grandkids and exercising well into their 80s. This is what the brand now promotes: health, happiness, performance and longevity over being “elite.”
• Setting a Standard at MFP: Our program is not designed for maximal intensity every day. It is designed to have a balance of intensity on a daily/weekly/monthly basis. My motto is that intensity must be earned. Can you hang from a bar for 1:00 before you learn pull-ups? Can you land quietly and with control off the box before jumping on it? What about sitting in an upright, deep, and stable squat before adding load? Challenge is good, but it needs to be strategically structured and progressed. We advertise to the general community and communicate about the long-term journey and lifestyle. It is not about killing yourself in the gym today, but about making small incremental changes over time. Consistency is always prioritized over intensity.

Stigma 2: “Not how a Program should be designed, you won’t get results or will get hurt”

• Why: CrossFit is a unique fitness methodology, especially when compared to the education learned about exercise science in any academia setting. Instead of looking at the method with curiosity, the community of kinesiologists, strength & conditioning specialists, and therapists grew furious. Why wouldn’t they? You are taught to do chest and triceps on Mondays, legs on Tuesday, cardio machine on Wednesday, back and biceps on Thursday, and Big Butt Fridays… or something like that. Basically, anything different than that would be considered blasphemy.
• Debunking the stigma: CrossFit has the potential to significantly impact all biological, physiological, and neurological markers when it comes to increasing or supplementing performance and longevity. The methodology is designed to provide a safe and effective program for anyone and everyone. Although no peer reviewed study is published by the NIH to “show the data,” I can guarantee over 15,000 affiliates have testimonials and fitness progress data to prove my point.
• What we do at MFP: There are many safe, effective, and progressive ways to implement the CrossFit methodology to supplement our members’ goals. We first prioritize movement and the ability to express movement in a variety of ways. We introduce fundamental movement patterns (push, pull, squat, hinge, carry, crawl, get-up, SLIPS, midline stability, rotation, jumping, landing, sprinting, and joint range of motion), over a systematic, long period of time, and consistently. My background in CrossFit, Exercise Science, S&C, and Physical Therapy provides me with a handful of concepts and elements to introduce. When developing a CrossFit program, I sprinkle all these concepts throughout phases during weeks, months, and years. This allows slow, steady progression within a variety of skills. 

Sometimes a few skills are prioritized over others during a period. Then the next phase can develop a whole new handful of movements and skills, all while maintaining what was learned previously. I called this concept “varied progression.” Linear progression with a concept in the Exercise Science world is a quick and effective. But why the rush? People want to move better and feel better. Progress in all these elements will be achieved, just over a longer, systematic approach.

Stigma 3: “Coaches can get certified in a weekend”

• Why: To be eligible to open a CrossFit gym, you need to complete a Level 1 Course, and pass the level 1 CrossFit Exam. This all takes place within a weekend seminar timeframe. In addition, The CrossFit Level 1 Seminar is open for anyone interested in CrossFit and its methodology. 
• Debunking the Stigma: You can have all the letters (certifications) to your name, and still “suck” at what you do, especially if you lack experience. I tell my staff and individuals who I mentor that experience is your best teacher. You should never be complacent and continue to be a student of the craft. Although this concept creates separation from “great” affiliates to “not so great” affiliates, CrossFit HQ over the past 4 years has developed into a huge platform filled with continued education for Affiliate Owners and Coaches. The highest standard to run a successful business and become a 5-star coach is easily accessible for the community of coaches who help change so many lives.
• What we do at MFP: First, I have been able to expand my knowledge, experience, and credibility through years of developing my coaching craft and performance knowledge. Second, I am fortunate to have an amazing team of Coaches who have followed in my footsteps from the day I opened my gym 6 years ago. As much as I encourage them to continue pursuing education and personal growth, there is something to be said about developing a cohesive TEAM. MFP offers a long-term path for coaches to improve their craft, which provides members a professional and credible experience level. 

Stigma 4: “Oh CrossFit? You mean The CrossFit Games on TV?”

• Why?: During the years of 2011-2018, the “Sport” of CrossFit was at its peak. In 2007, two Individuals, Dave Castro and Tony Budding, developed an empire, known as the CrossFit Games. The goal was to find the fittest people (literally) on planet earth. A system for qualification was developed, starting with an online competition called the “Open.” Although a step for the fittest to complete, its origin was to become the world’s largest and most inclusive fitness competition. It was encouraged for affiliates to host the Open for their communities. Every year, the Open grew to become more inclusive, the Games grew to test the limits. Between the years of 2011-2015, ESPN was showcasing the games. CrossFit HQ invested a lot of time and money to highlight the most elite athletes, which exposed only a very small proportion of people who do CrossFit to the public.
• Debunking the Stigma: It’s crucial to view the Sport as a separate branch of CrossFit. CrossFit  is an inclusive, functional fitness program, then we have competitive CrossFit as a sport, which only serves 1% of that 99% of athletes. With that said, it is important for us to admire these individuals. Many of these competitors started the SAME exact path that the 99% have gone through on their CrossFit journey, and they are living proof of the magnificent results of fitness human beings can achieve. 
• MFP Approach: I view competition as a valuable tool for anyone who walks into our doors. This is the competition with yourself. It reflects your ability to show up and take a step to improve 1% every single day. I also use this branch of CrossFit to ENHANCE what I do for my community – to bond and stay motivated. This is why I value the CrossFit Open. It is one of the BEST resource tools an affiliate owner has to provide an assessment for clientele. The Open has evolved to a worldwide community event instead of an online competition designed for the 1%. 

Stigma 5: “I went to a CrossFit gym and had a horrible experience”

• Why: This stigma arises from real experiences. CrossFit allows for true entrepreneurship, which has a handful of pros and cons. That means affiliate business owners have full freedom to run their business however they see fit. As you could imagine, this could lead to Owners, Coaches and people within the community who lack experience with running a gym, structuring a CrossFit program, building a community, and much more. In addition, CrossFit did not always prioritize affiliate support. Previous CEO Greg Glassman wanted to focus on changing the healthcare system, and HQ was somewhat non-existent with resources. That is no longer the case today.
• Debunking the Stigma: “Bad experience” is, of course, subjective. But one bad egg does not represent the entire dozen. I can confidently say that I have witnessed and experienced some of the highest-level professionals from a business owner and coaching perspectives. There are thousands of 10+ year affiliates, Level 4 Trainers, successful small businesses, and well respected fitness institutions promoting the magic of the CrossFit brand, exposing all of the pros that would make anyone feel safe and secure.
• The MFP Approach: I think that what happens in the affiliate works from the top down. The Owner sets the vibe and expectation. Other than a well-structured/progressive program, experienced coaching, our overall client experience is a priority. We make them feel welcomed and encourage them to have their best hour of their day with us. We value promoting a positive experience, education, and longevity to our community over profit.

Stigma #6: “CrossFit is a Cult”

• Why: This stigma naturally comes from the enthusiasm people have when first beginning CrossFit, aka the “honeymoon” phase. Everything is awesome! It’s new and exciting to begin a new journey. A by-product is that you want to talk about it all the time or post on social media. It’s an amazing experience to be around like-minded people, improving yourself daily! Maybe people outside the community find it annoying, but who cares! Individuals who join CrossFit communities, or tribes, show all the signs of what would be categorized as “cult like” symptoms. They make close friends and family who are all like-minded. They wear similar clothes and shoes. They care about nutrition and lifestyle similarly. They have specific language to describe their workouts. They begin to look alike, meaning healthy. On top of that, to some extent, CrossFit evolved from a fitness business to a social development business. *NOTE: The honeymoon phase usually never goes away
• Debunking the Stigma: Yes, CrossFit can be seen as a cult, but without the negative connotation. This is about changing the perspective about what a “cult” is. Humans need connection. Seeking a tribe is in our DNA. It is only natural for us to come together for the greater good of each other. Seeing people find joy and excitement in this community is amazing. We should be happy for them and admire their ability to find a support system. This goes for the millions of other micro cultures you can find in all areas of life and human connection.
• The MFP Approach: I always say that CrossFit is DESIGNED for anyone, but NOT for everyone! Not everyone will identify with what we do at MFP, and that is 100% okay! The MFP archetype is unique, and I wouldn’t have it any other way! There are no hard feelings for people who decide to become members at other gyms. With that said, I do encourage finding a community and tribe to enhance your wellness. Because that is what I feel our life’s purpose is, to serve yourself, and to serve others. 

Form your own opinion: #GetMadFit Tips

1. Try CrossFit and formulate your own opinion. Reflect on your intent and expectations before trying CrossFit (or any fitness program). 
2. Do your research! Not all gyms are created equal. Evaluate vibe and energy, coaching standards, program structure, community, and business infrastructure. Does it seem sustainable for long term, future growth? And if you don’t hear the words “mechanics, consistency then intensity,” you should leave immediately!
3. If anyone says CrossFit “gets you too bulky” ist is a complete myth. This is a topic for another conversation, but never listen to anyone who says that. 
4. I recommend anyone and everyone attend a CrossFit Level One Seminar. I don’t incentivize everyone to open a gym, of course, but there is value for everyone in the seminar. 
5. I’m not here to defend or correct anyone. I set the example and let the magic continue to grow through the ways I run MFP on a daily basis.