There are some similarities and some differences between Crossfit and cross-training. Crossfit advocates a multidimensional mindset towards fitness, while cross-training recommends a more defined strategy to achieve maximum muscular potential.
Crossfit vs. Cross-training, What’s the Difference?
Terminology and legality
Cross-training is a general term that refers to working out with equipment or doing activities outside of your primary sport to improve your overall fitness. There are two main differences between cross-training and CrossFit. The first is that cross-training is a general term that means working out with equipment or doing activities outside of your primary sport to improve your overall fitness. The second difference is that CrossFit is a registered trademark and CrossFit workouts are only allowed to be led by certified CrossFit instructors.
Cross-training is a term used to describe exercise that is not related to a person’s chosen sport or activity. For example, a soccer player may consider endurance sessions on a bike to be cross-training. This is something that is done outside of normal soccer training, but it can help make the player a better athlete by improving endurance.
CrossFit is a type of workout that combines elements of strength, endurance, gymnastics, and interval training. CrossFit by itself is not considered cross-training, but if you do CrossFit workouts in addition to your regular sports training, it can be considered cross-training.
Exercise selection
As I mentioned before, CrossFit tests your strength, endurance, and capacity to train at a high intensity. There are many movements using only your bodyweight involved as well. For example, you may have to deadlift 225lbs, run 400m, and do push-ups all within the same workout.
You can also find WODs online, and many people do them at home without any equipment other than a stopwatch. CrossFit also has a workout of the day (WOD). The WODs are different across CrossFit gyms and programs, but you can find them online and many people do them at home without any equipment other than a stopwatch.
There are also themed workouts in CrossFit such as hero workouts that honor military men and women who have died while serving.
Cross-training can be any combination of strength and cardio exercises that you choose, depending on what aspects of your sport you want to improve.
Social components
When you are cross-training, you are working out on your own most likely. You and your teammates or friends may be in the gym at the same time, but it is likely that everyone is focusing on their own workout.
CrossFit is a community-based program with regularly scheduled class times nearly every day of the week. Many CrossFit locations have in-house competitions, holiday parties, and birthday celebrations for their members. The social aspect is one of the program’s biggest appeals.
Even people who do CrossFit at home often have access to coaches and other individuals who follow the same programming through social media groups or chat features on mobile apps.
Workout duration and intensity
Cross-training and CrossFit can both be intense, with CrossFit being the more intense of the two options. CrossFit often involves short, high-intensity workouts that push you to move quickly in order to finish the workout or complete as many rounds as possible within a set time frame.
In addition, many CrossFit workouts last only 12-15 minutes. Some are shorter and some are longer, but you have to push yourself hard the entire time.
Your cross-training cardio workouts will likely take at least 30 minutes. You will be working out at a pace that won’t make you out of breath after just a few minutes.
Benefits of Cross-Training
- It can help prevent injuries
If you’re constantly doing the same exercises when training for a sport, you’re more likely to get injured because the same muscles are being used in the same way repeatedly.
Cross-training refers to working different muscles groups that you don’t typically use. This type of training can help reduce the risk of injury by building strength in the tendons and ligaments around your joints and muscles.
If you get injured, you can still maintain your fitness by cross-training around your injury.
- It helps make you a better athlete
Training in different sports can help improve your balance, coordination, and agility, which are important for many sports.
When you engage in cross-training, you also have the opportunity to train muscles you don’t normally use, as well as testing your physical skills in different ways. This helps prevent injuries, as I explained previously, but also helps you develop a more well-rounded body that is better prepared to handle unexpected challenges.
Regularly participating in different types of exercise can help improve your fitness level and reduce the amount of time it takes to recover from an injury. This is because cross-training promotes blood flow to sore muscles and prevents stiffness. As a result, your body will be better prepared for your next competition, game, or practice.
- You have a lot of flexibility
You can choose which activities to focus on in order to improve your primary sport skills or to help with cross-training.
For instance, if you are looking to improve your endurance, you could opt to bike, run, or swim for your cross-training workouts. If you need to improve your strength, a variety of upper and lower body movements could be chosen.
You can also fit in cross-training workouts around your training for your sport. You don’t have to choose between the two, you can focus on your sport while also doing cross-training a few times a week.
- It can keep you motivated
Doing different types of exercise can help break up the monotony of always doing the same thing and can also help improve your overall fitness.
Cross-training is a good way to stay in shape when you’re not playing your sport. It’s also a good way to give your body a break from the specific training for your sport.
Drawbacks of Cross-Training
- You have less time to dedicate to your sport
If you want to cross-train, it might mean that you have to spend less time doing the sport you’re training for. For example, if you only run four days a week instead of six, that leaves two days open to cross-train.
- It can lead to overtraining
Doing too much cross-training while you are trying to train for a specific sport season may not leave you with enough time to recover. You might overexert yourself and get injured instead of preventing injuries.
Choose cross-training activities that will not interfere with your regular training. It is recommended to do most cross-training during the off-season.
Benefits of CrossFit
- Anyone can do it
Some people may feel that they are not good enough to do CrossFit, because they see some of the moves as too difficult. When first starting out, there will be some CrossFit moves that seem impossible.
Any CrossFit workout can be adjusted to be easier. You can lower the weight, do different, easier movements, or do fewer reps or rounds when you start.
You don’t need to worry about being the last person to finish a workout. I often came in last when I used to go to a CrossFit gym, but I kept showing up because I loved it.
You don’t need to worry about being the best unless you’re planning to compete at a high level.
- There’s a lot of variety
CrossFit is a good training program for people who have trouble staying interested in working out, as well as for people who have difficulty deciding what they want to work on.
I was first attracted to CrossFit because it seemed like the perfect way to combine all the workouts I enjoyed. Lifting weights, running, and doing HIIT workouts were all part of the program, so I didn’t have to choose one over the other.
The fact that CrossFit comes in many forms means that it can easily fit into your schedule. If you’re the kind of person who likes to go to the gym, you’re limited by the class times. But if you’re the kind of person who likes to work out at home, you can complete an effective workout in just 10 minutes if that’s all you have time for that day.
- CrossFit has a strong community
CrossFit has been criticized by many people who are not a part of it for being cult-like. I can see how they might say that because people who do CrossFit often talk about it a lot. I’m guilty of this myself. However, when you find a CrossFit gym with members whose personalities you get along with and who support your fitness goals, it’s easy to be excited about working out.
I enjoy CrossFit because it allows me to meet people from various parts of the globe. Most CrossFit gyms are open to non-members who are traveling and just want to workout, which gives me opportunities to converse with people from other cultures that have a common interest in staying fit.
Drawbacks of CrossFit
- The quality of coaches can vary
Some people think that the standards for becoming a CrossFit coach are not high enough. They believe that because you only have to pay for a course to become a coach, this means that some coaches might not have the necessary skills to help people improve.
There are many CrossFit coaches who have been certified personal trainers or strength and conditioning coaches for years and are therefore more qualified and knowledgeable than those who have only been doing CrossFit for 6 months.
However, it may be challenging to locate a CrossFit center that has competent instructors, and it might take some time before coming across a box with veteran coaches that you can rely on.
- Not all boxes and programming are the same
CrossFit boxes (gyms) can sometimes be poorly managed with members causing drama and bad gym etiquette being ignored by management.
In addition, some CrossFit gyms have programming that does not make sense or is not well thought out. CrossFit is supposed to be constantly varied, but the workouts should still have a purpose. The coaches at some gyms may just create random workouts for the week without considering things like progression, intensity, and different types of workouts.
For example, if you’re constantly lifting weights at 90-95% of your 1RM every day, or if you only do 10-minute AMRAP workouts, you should look for a new gym or change your programming.
Am I Too Old for Crossfit?
Crossfit is a compact package of intense activities which can be too extreme for older people to overload their body with.
Meanwhile, cross-training is more flexible. You can pick different modes, intensities, and variations depending on needs, age, and fitness level. For example, a mix of swimming and climbing can be an excellent training regimen with special mental and physical benefits.
Who Should Do CrossFit?
You should do CrossFit if:
- You want to be part of a community.
- You want to do short, effective workouts.
- You like workouts that combine strength, cardio, and HIIT.
- You want to learn new skills like handstand push-ups, double unders, or muscle-ups.
- You want to learn lifts like the snatch and clean and jerk but aren’t interested in doing formal Olympic weightlifting training.
Final Thoughts
Cross-training describes any physical activity that’s done outside of an athlete’s chosen sport. CrossFit is a training regimen that focuses on cardio, strength, gymnastics, and mobility. Both are excellent ways to train and improve your fitness, but they aren’t terms that should be used interchangeably.
If you’re looking to get stronger or improve your conditioning for a specific sport, CrossFit can be a great addition to your routine. However, it’s important to note that CrossFit alone is not considered cross-training. The best plan of action for you will depend on your individual goals and if you are already training for another sport.
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