9/11/13

WWW | Crossfit For Women

The other day, Drew and I were hanging out discussing fitness (yes, we actually are that nerdy couple) and he told me that Texas was now the fastest growing state of CrossFit. I was shocked that we were over California and that girls were embracing this crazy new workout just as much as the guys. So, girls, is this a good or bad workout for you as a female? Let’s find out…



            If you don’t know, CrossFit is an exercise program that focuses on high-intensity strength and aerobic exercises such as push-ups, sprints, and clean and jerks. When it comes to CrossFit, you’re as fit as you can do it. For example, you get better at doing burpees but not necessarily other things. When it comes to weight training and cardio training you increase not just those aspects but others as well.

 Also, if you read my previous post on women and their injuries (Part 1 | Part 2), you should know that we are more susceptible to injuries in certain areas. That’s how God made us. And unfortunately, CrossFit, if done in excess without proper modifications, limits, and care, can cause huge tolls on your body. However, if you want to do CrossFit once or twice a week, Go, have fun, stretch really good, and kill it.

Then, on your off days, incorporate some cardio or weight-training to balance your CrossFit and help achieve the results you want.

Unfortunately, some of us blessed girls create more dominant muscle than others. These are usually the hardcore athletes that got made fun of for being stronger than the guys. From these girls, once out of athletics, I hear complaints about insanity and cross-fit and weight-training because they are leaning out but also bulking up. What I mean by this is that their waist and size and fat are shrinking but their muscles are increasing. Therefore, this causes no weight loss on the scale and sometimes jeans and shirts to fit a little tighter in the thighs, hamstrings, and arms.
Average thigh increase for crossfitting women (*does not apply to all)

If this is you, I wouldn’t suggest CrossFit for a daily work-out and would highly suggest some cardio and aerobic training instead of all anaerobic.

            Also, if you’re going to do CrossFit I would recommend putting up your scale and not looking at it, because weight is no longer a concern.

You’re building muscle and losing fat, but fat weighs less than muscle. Sorry. Also the muscle you gain can be just as easily reversed. Therefore, if you get in to CrossFit really hard and work at it every day for a few months, it’s going to be difficult to maintain those CrossFit muscles after you stop.

So, real quickly, let’s see what women like about CrossFit:
  1. ·         It’s a total body workout
  2. ·         It’s the same for girls and guys
  3. ·         The WODs (workout of the day) come easily on their website and your phone
  4. ·         It only takes about 40 minutes

All fantastic things that women love and I love. However, I must give some warnings. The high reps and repetitive movements cause a decrease in form and cause greater risk to injury. It’s all about going fast and not necessarily correctly. Therefore, it’s up to you before you get in to know all the workouts, the forms, the correct way of performing them, and your max so you can be safe. Most, though, don’t know this and work too hard for too long incorrectly and suffer the consequences. 

Bulking happens way more with men who lift, but it can happen with women
And no, it is not bad to push yourself, but you need to know the difference between pain and hurt.


            If CrossFit is your thing, then go for it. I think it’s a great workout. Just add some diversity and safety-ness to your workout before by educating yourself and preparing your mind and body for the grueling workout it’s about to go through. Good luck and endu, safely!

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.