crossfit-girls-5I’m pretty pumped to share an interview I did with S and C Coach to the St. John’s IceCaps, Justin Murphy. Justin also has an Athletic Therapy degree from York University, his Certified Exercise Physiologist certification from CSEP and is also a Registered Kinesiologist with the NLKA.

Justin was kind enough to chat with me about his inclusion of some Crossfit (CF) principles into his training. Justin is very athletic and has been incorporating some CF ideas for over 2 years into his workouts. I was curious about his opinions on CF based on his previous Athletic Therapy education and with the fact that people all over complain about high injury rates associated with CF.

Let’s get started:

JK: What benefits have you seen from incorporating CF-like principles into your training?

JM: There are a lot of benefits with CF. I myself have improved in many areas including strength, endurance, flexibility and body composition. I have even seen an increase in my explosive power. I would, however, argue that one of the most important benefits I’ve seen with CF is what I have learned relating to the variety of training. CF has allowed me to become very open minded when it comes to training and I have adopted a different approach to the way I do things. To be honest, the concept of “constantly varied” is what I enjoy most, and I like the idea of always being challenged.

JK: That’s awesome. I know a ton of people that become bored very fast in the gym. I like variety too, but like to keep consistent with the basic exercises week in and week out but like to challenge myself to using heavier weight, shorter rest periods or creating supersets that I haven’t done before. With your education and experience including CF-type ideas into your training, do you see any risks with CF?

JM: Like any other sport or activity, there’s always a risk for injury. With respect to CF, there is definitely a chance for injury when performing a complex movement while exhausted, but I think that’s where you need to use your own judgment. Many of the workouts are structured under a timed setting, but you don’t have to rush through a workout with sloppy form just because you are trying to hit a PR.

So why do people do it? I think there are a couple factors involved; both the individuals themselves and their trainers. Firstly, individuals must recognize when it is appropriate to push their limits. It’s also important that an individual know and understand the risk factors before starting, and if they are willing to accept them, then so be it. This of course shouldn’t excuse the second factor though. I also think that it’s important for CF trainers to recognize and prevent improper technique, and really understand what an individual is capable of before getting them to do a difficult movement under pressure (fatigue and time).

Do I think that CF trainers set individuals up for injuries? Of course not. That’s definitely not the intention. I do think that there may be an increased risk of injury with an inexperienced trainer, just like I wouldn’t rock climbing with an inexperienced instructor. I will not deny the fact that there are probably a lot of bad trainers, but as with any other profession, I do not think that the few bad professionals represent the whole profession or organization.

JK: I totally agree. People must use their common sense in the gym and should know what their limits are and when not to cross them. As Dan John says, first rule in the gym is to do no harm. The gym is a place where we make our selves better, whether for life or sport. S and C coaches are no different from CF coaches who are no different from personal trainers or Kinesiologists. All should be educated enough to recognize and teach/coach proper technique and should also know contraindicated bodies. By that, I mean, not all bodies are made the same (due to different life experiences, postural habits, previous injuries etc); therefore, not all exercises are fit for everyone. Have you ever been injured implementing CF-principles into your workouts?

JM: Other than a few torn calluses, I have yet to sustain any major injuries while doing CF style workouts. I have also spoken with a few health care practitioners affiliated with CF gyms, just out of curiosity, to find out what kind of injuries they deal with on a day to day basis. They do see a lot of upper body injuries, but (and this is a big ‘but’) nothing more than what they see from individuals playing competitive or recreational sports.

JK: That’s good and true, as with any other professional or recreational sports, injuries are bound to happen and part of the game. Lastly, tell my readers what you’re training goals are and your finals thoughts on CF.

JM: I myself don’t really have any specific training goals, but I do wish to be well rounded in all aspects of fitness. I fully understand that I can’t be the best at everything, but that fits well with me because I enjoy the variety. This is not to say that CF wouldn’t help me if I wished to get better in a particular area. I think the problem for a lot of individuals wanting to utilize CF for training purposes is that they are afraid about the lack of periodization. The beauty about CF, however, is that it’s not a one way fits all style of training. You can incorporate various training methods into your workouts and have a bias towards any area of weakness. I have seen a lot of individuals benefit from this type of training, and also know of professional athletes who’ve started to incorporate CF style workouts into their own training programs. Whether or not CF is the best way to train is certainly a question for debate. However, I would highly suggest any naysayers to give it a try, keep an open mind, have fun, and see where it takes you.

JK: Great advice Justin. I find people too critical these days. I have learned over the years that people are going to have their opinions, good or bad, on everything. If CF works for you, awesome, if not, find something else. As I have said before, I like aspects of CF but don’t agree with all of it, but that’s my opinion. Does that make me a bad person? Absolutely not. I was Tweeting back and forth with Sean Hyson, the Fitness Editor of Men’s Fitness and he agrees with me that AMRAP (As Many Reps As Possible) is not a great idea when applied to O-lifts and jumps.

I also like incorporating CF-principles into my workouts, but these principles have been around long before CF. Such aspects include supersets and timed-sets. Does it mean I do CF? No. I like high intense workouts as much as the next guy, but wouldn’t risk injuring myself just to get a certain number of reps or to pull a certain weight. As I do with my clients, I try to draw the line between success and failure. For example, here’s a clip of me pulling my 1RM deadlift (so far); nothing amazing but I’m proud of it as it’s closer to my 4 plate/side goal. I wouldn’t try to pull 405 based on my form at 395; it’s just not worth it to me.

Thanks for reading and I hope you found this as insightful as I did.

Am I saying you should or shouldn’t do CF? NO, just trying to open your eyes to opinions from experienced and educated people.

Thanks again Justin, I really appreciate it.

-JK

I am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

I’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident.  I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike.  This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

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