Injured at CrossFit? 3 Myths About Slow Training You Need to Hear

Let’s stop the myths in their tracks, shall we?

CrossFit – or maybe we’ll just call it “the workout that shall not be named” is a butt-kicking, intense workout that is responsible for a lot of hot bodies.

And torn rotator cuffs.

Busted up knees.

And a lot of BS around what it really takes to get a great body.

Here’s the deal.

Working out harder isn’t the BEST way to get a sexy physique.

Everything you know about HAVING to go to the gym 3-5 times a week, to look (and feel) great is a big, fat lie.

Enter Slow Training. Some of you guys know it as the Power of 10, some of you have never heard of it at all.

So, what IS Slow Training exactly?

It’s exactly how it sounds. Slow training is about SLOWING down. It’s about working the muscles to absolute failure. About lifting the weight as SLOW as you possibly can, without compensating with any other part of your body or using momentum. No resting, no momentum. And as slow as you possibly can lift. Anyone who scoffs at this workout, clearly needs to come in and try it. Which is cool, because you can do that – and we’d love to have you.

If you’re healing from Crossfit, or any other kind of physically intense workout or intense beliefs that workouts have to be long, painful and soul-crushing, here are three myths about slow training that will have you ready to give this a whirl.

Myth 1 – You have to workout 3-5 times a week

No. Just no.

One of our clients used to lift 3-5 times a week, with a personal trainer and STILL got hurt. Luckily, when she became a business owner she didn’t have the time to workout that much (but who actually does?)

With Slow Training, you take the muscles to absolute failure (not a certain amount of reps) and so the body takes a longer time to recover. Which means, one 20 minute workout a week is all it takes to have a killer body – that also doesn’t hurt.

In fact, we’ve had some clients WANT to workout more than once a week, and occasionally I’ll let them come in twice. What we routinely find out, is that even TWICE a week, 20 minute workouts interfere with the recovery process, and the results are never as good.

Myth 2 – 20 Minutes Isn’t Enough Time

Last month we had a camera crew check us out, and the skepticism was written on all of their faces. How could 20 minutes possibly make any kind of difference?

After watching one of our clients bust through (and breathlessly) a 20 minute workout, the results were apparent. 20 minutes IS enough time to get that full-body workout in.


To get a full-body workout, one that strengthens and tones the entire body, you only need to perform three exercises properly – to work all the major muscle groups of the body, to get that full body workout. But in 20 minutes, we can do 5-7 machines and hit all the muscle groups. We love this article on WebMD, about WHY the 20-minute super slow training whips you into shape. We also have to admit that we love that this article stresses what a MAJOR workout slow training actually is!

Myth 3 – A Power of 10 workout (i.e. slow training) is for old people

If you’re talking about bad@ss older people, who are still walking, cruising, and lifting heavy weights at 98 years old (yep we have those clients) we don’t see anything wrong with that! Yes, it beats osteoporosis, and helps gram recover from that broken hip, but more commonly Power of 10 workouts also help you look fab in that bikini on spring break….which is coming up BTW.

So, yes. It only takes 20 minutes a week to get into the best shape of your life. Which means between work, school, social life and drinks – you have the time (oh and money) to ONLY workout 20 minutes, once a week and with a personal trainer to boot!

Wanna try it out for half the price? Snag a killer workout with one of our trainers for half-off at our Echo Park location. We promise you’ll get to complain how sore you are the next day at brunch.

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