CrossFit will Break You Part 2 - Why CrossFit Is Perfect for Seniors & Baby Boomers

by Allen Gil January 16, 2015

CrossFit will Break You Part 2 - Why CrossFit Is Perfect for Seniors & Baby Boomers

Photo Credit: 73-Year Old Crossfitter

By now we’ve all heard the talking heads discuss why “CrossFit is Dangerous” and I even broke down in Part 1 why it could be dangerous and why it’s actually not if you approach it properly and with great trainers.

Unfortunately, many people still think CrossFit is dangerous, especially for older people, those who are overweight and those who are not already “in shape.”

I’m here to tell you why you are the perfect candidate for CrossFit even if you fit in to any of these categories.

Your goals and values are different.

You’ve got the wisdom to realize your ego doesn’t serve you. You have no need to beat the person next to you or show off, by dangerously lifting inappropriate amounts of weight. You don’t need to impress that girl in class by doing a muscle up when you can’t even perform a dip safely.

If all you want to do, is move better and get stronger so you can live out your golden years with strength and dignity, well then CrossFit is the program for you.

Granted, you have to have a good coach. (You might be a perfect candidate for a knee replacement, but if you get a shitty surgeon…. well, you know what I’m saying.)

You need trainers and a program that are customized just for you.


You need to go through a long and thorough foundations course that teaches you flexibility, proper technique and gives you experience with the different movements. Those things will help you understand how to modify and scale them appropriately to your level.

We’ve got over 100 members at CrossFit Innate. Some of our hardest workers are in their 50s, 60s and 70s. They show up, put in the work and get results, without getting injured.

Here are the top rules to follow to get into CrossFit over 50, 60, 70, or even 80…

  1. Take it slow. No need to rush to the finish line. Success is a process, and putting yourself in a wheelchair for 2 days due to soreness is not what exercise for functionality is about.
  3. Focus on flexibility, mobility, and movement patterns. Forget about the high reps and the heavy weights, simply focus on body weight movements for a good while and then work up to basic movement patterns, like lifting, pulling and pushing with weight.
  5. Decrease volume and time with intervals. You don’t need to exercise 30-minutes long to get benefits from strength and conditioning. That can limit the benefits of your program. Add in rest breaks or cut the reps down to an appropriate level (⅓, ½, even ¼ of the reps, weight etc.)
  7. Work to relative maxes, not RX weight (forget about competition, unless that’s your thing, and you’re prepared for it). Take a relative approach and work a program that is based on your 1 rep maxes, not someone elses.
  9. Have Fun! If you’re constantly beating yourself up or feeling beat down, stop, take breaks or get on a new program. Exercise should help you feel good, strong, and energized. Tired sometimes, sure, but not too sore and incapacitated.

Allen Gil
Allen Gil


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