CrossFit Questions Answered: Q&A with Aaron Bubbico, Certified CrossFit Level 1 Coach

By Andrea Scarberry

This past week I chatted with Aaron Bubbico, Director of Fitness and Training at the JCC. Aaron holds both a B.S. and an M.S. in Exercise Science from the University of New Mexico, is an NSCA Certified Strength and Conditioning Specialist (CSCS), holds his certification as a CrossFit Level 1 trainer, and has competed as an IFPA Drug-Free Pro-Bodybuilder. He has authored several IDEA Fitness Journal articles, and is currently in the process of co-authoring his first book, The Fundamentals of Eccentric Exercise Training, which is set to be published later this year.

It's easy to see that Aaron is passionate about fitness, and in trying to learn more about CrossFit, I knew he'd be just the person to ask. Read on to see what Aaron has to say about this wildly popular sport:

 JCC: What exactly is CrossFit? 

Aaron: Well, the official "definition" of CrossFit is this: Constantly varied functional movements at high intensities. When I think of it in the sense of how I describe it to the average person, it consists of natural movement patterns that can transfer to everyday life, should be performed with good mechanics, and with time, can be performed at higher intensities to make things more challenging. If you pick up your pen, there's a deadlift. If you sit in your chair, you just did a squat. Everyone can relate to the movements performed in a CrossFit workout, and that's what makes it so universal. 

JCC: What is it about CrossFit that has made it so explosively popular over the past several years? 

Aaron: First and foremost, the workouts are fun because they're always different. You won't do the same workout twice within at least six months to a year, so there's lots of variation. One day you might do rope climbs, then another day you might focus on barbell back squats, and your next session will have you sitting on the rower. It's ever-changing, which keeps the boredom at bay for most people. The second thing that I think makes it so appealing is the community aspect of it. People want you there, you make friends, and you feel like you're being held accountable in some way. Working out together is a big part of what CrossFit is all about. 

JCC: What would you say to someone who is intimidated by or unsure of CrossFit style workouts? 

Aaron: It's okay to be intimidated at first. The majority of people are. What you see on the CrossFit games on ESPN - that's probably not what you're going to be doing the first time you walk into a CrossFit gym. All exercises can and should be modified in intensity and weight to ensure that you're comfortable and won't be injured. If you go into a gym and the first day you're expected to perform a max clean and jerk, that is not an effective way to do things. You should be introduced slowly and not put in a position where you're going to get hurt. 

JCC: What is the biggest misconception in regards to CrossFit? 

Aaron: I'd say the #1 misconception is that you're going to get hurt. You have to realize, though - you can get hurt doing any exercise if you do it the wrong way and without proper instruction. Certain movements are more dangerous than others, and in performing these movements, it's so important to focus this formula: mechanics, consistency, intensity (weight, speed). First you get the mechanics down, with proper coaching to correct form, etc. Once you can do the movement correctly, and can do it well, you perform it consistently - practice makes permanent. Once you feel 100% comfortable with the movement pattern, then you begin to bump up the intensity to make things more challenging. Typically when someone new to CrossFit does get injured, they are working with a trainer that's inexperienced or is having them do something they're not ready for. Another easy way to injure yourself - doing CrossFit alone. Maybe you saw a workout online, wanted to try it, but don't have any background with the sport - that's usually when an injury happens. Lastly, you do sometimes see injuries with the highly competitive CrossFit athletes pushing to maximal effort, but this happens in any competitive sport. For the average person doing CrossFit, find a gym with good coaching that emphasizes good technique, mechanics, etc., and your chances of injury are no higher than they would be performing any other type of workout. 

JCC: Can you offer some clarity regarding all of the news surrounding CrossFit and its possible link to "Rhabdo", or Rhabdomylosis? 

Aaron: Rhabdomyolisis, often times referred to as "rhabdo", is an excessive breakdown in muscle tissue, which can lead to extreme soreness, and in severe cases may lead to renal failure. This condition can be caused by performing a workout that is way too intense for an individual's current fitness level. Typically, an untrained person is at highest risk for this condition. Therefore, it's best to ease into a workout regimen and use appropriate weight loads, rep schemes, and time increments. To say that doing CrossFit will put you at a high risk for rhabdo is a false statement, as any type of intense exercise could cause this condition in an untrained person. Having a good coach or trainer monitor your routine and determine the appropriate level of overload and progression will help to prevent a bout of rhabdo from arising in an untrained person. 

JCC: Does the JCC currently offer any CrossFit classes? 

Aaron: Not currently. The JCC does have a couple of CrossFit level 1 trainers, myself included, but our gym is not an affiliate with the CrossFit name and in turn is not offering any CrossFit branded classes.  We do offer classes with similar movement patterns, but they are not considered to be CrossFit workouts. If any member is interested in a class with this type of format, they can sign up with our trainer Kim, or myself.

Aaron possesses a wealth of information in his field, and I encourage any member that runs into him to introduce yourself. For information regarding personal training sessions with Aaron, or any of the JCC's other personal trainers, please visit the membership office or talk to a trainer upstairs in the fitness center. I hope that you learned something new about the sport of CrossFit, and until next week, be well.

Bonus pic: Aaron's adorable son, Judah, workin' on those guns!