You might have heard people ask ‘Is CrossFit safe?’ You might even be asking the question yourself (hence why you’ve ended up here actually). CrossFit got popular in the 2000s and wasn’t something people were used to seeing, or doing. So it was kind of legitimate for them to question the safety of CrossFit and the potential CrossFit injury rate. We can’t speak for every gym, but at CrossFit 3D we’d rather keep our member’s safe, healthy, and coming back. You’d be a bit daft to encourage an exercise program that actively injured the people paying a membership every month. In fact, we’d say that injury prevention is tied into the CrossFit ethos. Here’s why:
CrossFit Coaching And Injury Prevention
Every CrossFit class is coached. There’s no rocking up to the gym and figuring it for yourself. At CrossFit 3D, our coaches talk you through every WOD (workout of the day) before you get stuck in, and explain and demonstrate proper form so that you’re doing the movements correctly. And with proper form comes injury prevention (it’s almost like there’s a science behind CrossFit).
CrossFit coaches will also give you scales for each workout, so you aren’t overexerting yourself, and will check on you throughout the WOD. It’s kind of like personal training but without the one-on-one. The level of supervision and advice you get from CrossFit coaches minimises the risk of any CrossFit injury occurring.
Any old Joe can’t be a CrossFit coach either; all CrossFit coaches must hold a CrossFit Level 1 Trainer Certificate. These coaching standards ensure that the trainers at 3D are qualified and knowledgeable about CrossFit specifically, and not just fitness in general. Coaches are all CrossFit athletes themselves too, so they know first hand how to avoid a CrossFit injury, and are also just really good people who’d rather not see anyone get hurt, or have to find the First Aid box.
Programming And Scalability
CrossFit’s scalability is the jewel in its crown when it comes to injury prevention. Every WOD can be modified to suit the level and ability of those taking part. Beginners aren’t expected to lift the same weights as experienced members and, likewise, won’t be expected to go headlong into a load of gymnastics moves. CrossFit improves athletic performance using a progressive overload approach. Gradual gains become PBs and you get more efficient, and much safer at performing key CrossFit exercises. Going too hard, too fast without adequate training is a CrossFit injury waiting to happen. Scale as needed and you won’t get hurt.
At CrossFit 3D we have three scales for every WOD so that all members can pick an option that suits them. Even those scales are interchangeable; if you know you can complete the number of reps in the higher scale but perhaps need to go at the weight of the entry level scale, then you can mix and match. Injury prevention can often just mean having a convo with your coach so you can find a scale that you feel safe at but will still appropriately challenge you.
Lastly (and we waffle on about this a lot) CrossFit is constantly varied. There’s no overtraining of one muscle or repetition of the same movement. At CrossFit 3D our programming is designed specifically to target multiple energy systems and muscle groups so that you build strength, increase stamina and reduce your risk of injury from repeating the same exercise day in and day out. Sorry runners (unless you’re Hyrox obvs).
CrossFit Injury Rate
Let’s just quickly address the fact that all sports have injuries. The CrossFit injury rate is no different. Rugby and football have some of the highest injury rates in sport. It’s only because of its relative newness that anyone thinks the CrossFit injury rate is high, because it really isn’t higher than any other physical activity. If we’re being totally honest, folks who think CrossFit is unsafe usually haven’t stepped inside a CrossFit gym. Don’t knock it ‘til you’ve tried it you know.
The coaching element of CrossFit means you have an expert with you through your workout. So listen to them and use their knowledge. Scales exist so you can make your WOD work for you and not do something that could potentially cause a CrossFit injury. Progressive overload means you can build up steadily and master form and technique first before attempting to go for the big dog weights. These principles of CrossFit are why it works so well and why the CrossFit injury rate isn’t something anyone needs to worry about.
CrossFit Injury And Individual Responsibility
With the best will in the world, even with expert coaches, inclusive programming and constantly varied workouts, if you’re pushing yourself too hard, being too competitive or trying things you haven’t practised enough, then you are more at risk of a CrossFit injury. We’ll metaphorically hold your hand and we’re more than on board with injury prevention (no one enjoys filling in an accident book) but you do have to look after yourself too.
CrossFit And Sports Rehabilitation
Did you know CrossFit is rooted in functional fitness? You did? Oh good. CrossFit trains your body to work more efficiently to complete everyday tasks, and this crosses over into making you better at other sports too. For example, knee injuries in football can benefit from weight bearing exercises. We have many members come to us because they want to get stronger and fitter overall so that they can transfer their new found strength, stamina and endurance to other sports they participate in. That doesn’t mean hitting an intense partner WOD and then thinking you’ll be all better of course. It means gradually increasing loads and performing exercises as instructed by a CrossFit or rehabilitation professional.
At CrossFit 3D we have an onsite physiotherapist, Motus Physio, who works with clients in the gym. It’s just one of the ways we take injury prevention and rehabilitation seriously, and put our members first.
Try CrossFit 3D If You Don’t Want To Get Injured
CrossFit 3D is a 600sqm space with every bit of equipment you could need, coaches who learn every member’s strengths and weaknesses, and a painstakingly planned program that allows for every level of fitness, ability and injury. If toes-to-bar are on the program but you’ve hurt your wrist, we’ll swap out for sit ups. If you aren’t up to running, you can get on a bike instead. CrossFit 3D is basically a big community of people who love fitness and love each other a lot too. Injury prevention is high on our agenda purely because we don’t want to see our members, and our mates, get hurt.
Try us for 30 days to see what the craic is and, if you like it, you can stay.