Discover the Power of CrossFit and the Thrill of the CrossFit Games: Exclusive Insights with Dave Castro

Two years ago, I immersed myself in CrossFit, completed coaching courses, and participated in the CrossFit Opens—an international online competition. Now, celebrating the milestone partnership between Reebok and CrossFit, I had the unique opportunity to interview CrossFit's Programming Director, Dave Castro, sharing both my journey and insights into the world of CrossFit.

Understanding CrossFit

CrossFit is a dynamic fitness system combining constantly varied functional movements performed at high intensity. These exercises blend elements of athletics, weightlifting, and gymnastics.

What sets CrossFit apart is its avoidance of specialization. This versatile program develops multiple physical attributes simultaneously, including strength, flexibility, power, speed, coordination, agility, balance, precision, and endurance, while also enhancing cardiovascular health.

CrossFit workouts are easily adaptable for individuals of all fitness levels and ages. It’s also widely used to enhance the functional abilities of swimmers, runners, mixed martial artists, police officers, firefighters, and military personnel. Personally, I chose CrossFit to strengthen the muscles and ligaments involved in long-distance running.

The Origins of CrossFit

The concept of CrossFit was created in 1974 by former American gymnast Greg Glassman. He experimented with varying loads and intensities to develop workouts that were both highly effective and functional. The iconic CrossFit workout "Fran"—a ladder of 21-15-9 reps of thrusters (front squats with a barbell push press) and pull-ups—is considered the foundation of CrossFit. Today’s champions complete it in just a few minutes. Globally, over 10,000 CrossFit affiliates exist, with numbers growing daily.

The Excitement of the CrossFit Games

In 2007, Glassman and Castro launched the first CrossFit Games in Los Angeles. What began as a small gathering of athletes in a garage has evolved into a stadium-filling event, making CrossFit one of the fastest-growing sports in the USA.

In 2010, Reebok partnered with CrossFit, a collaboration that has benefited both sides. Athletes and enthusiasts gained access to stylish and functional gear, while Reebok tapped into a thriving community to enhance their products.

The Reebok CrossFit Games open series debuted in California in 2011, attracting over 26,000 athletes worldwide. By 2015, registration soared beyond 200,000 participants. This year, beginner-friendly workouts were introduced, allowing newcomers just months into CrossFit to join the Opens.

Last year, there were no scaled options, and I competed with the prescribed weights, the same for all athletes regardless of experience. As a runner, it was challenging, but I managed to complete the workouts with barbells and kettlebells, finishing in the top 35,000 out of 60,000 in my age and gender group.

Recently, Reebok approached me with an exclusive opportunity to interview Dave Castro in honor of their five-year partnership with CrossFit. For me, it was like a student interviewing the president. I gathered questions from fellow athletes to make this conversation truly insightful.

Q: Beyond apparel and footwear, what does the Reebok and CrossFit partnership entail? How has the collaboration evolved?

Dave Castro: Our partnership extends deeply into organizing major events like the CrossFit Games and Team Invitational. We also work closely with our affiliates to engage the CrossFit community effectively. Our relationship with Reebok goes far beyond designing and selling gear. Compared to five years ago, both brands have transformed significantly. One of the biggest changes on our side has been global expansion, especially in regions like Russia and South America. I firmly believe our partnership with Reebok has been instrumental in this growth.

Q: Are there plans to incorporate other functional sports, such as archery or shooting, into the Games or workouts?

Dave Castro: I don’t foresee that happening. As an avid marksman myself, I’ve always opposed including firearms in the CrossFit Games. Weapons don’t align with the physical fitness standards we promote. The same applies to archery, which, while requiring skill and strength, doesn’t adequately test the physical preparedness we seek in our athletes.

Q: The introduction of scaled workouts is a big step for beginners. How have these influenced CrossFit’s growth?

Dave Castro: Introducing scaled WODs in the CrossFit Games was a fantastic decision. I’m thrilled with its success. More and more athletes are embracing these accessible workouts outdoors, increasing participation every session.

Q: CrossFit is a versatile fitness tool. As a running enthusiast, I appreciate CrossFit Endurance. Are there plans to develop more specialized programs for other sports?

Dave Castro: That’s already happening naturally. Athletes tend to customize CrossFit to their individual needs rather than relying solely on generic programs. Using CrossFit as a foundation and adapting it for personal goals is more effective than trying to retrofit sport-specific training into a rigid template.

Q: How do you design workouts? Do you plan them on a board or jot ideas down casually?

Dave Castro: It varies! Sometimes I create WODs during a run or while waiting at the airport. I capture ideas on tablets, paper, computers, or gym boards. Inspiration comes from CrossFit, theater, other sports, art, and more.

Q: The Paleo diet is popular among CrossFitters. What are your thoughts on Paleo nutrition? Have you tried it?

Dave Castro: Yes, I’ve tried Paleo. Our nutrition guidelines closely resemble Paleo—emphasizing meat, vegetables, nuts, grains, moderate fruit, low starch, and no sugar. However, we don’t agree with some Paleo rules, like completely excluding salt or dairy. I follow our recommendations and consume fast carbs in moderation.

Q: I heard about your service in the Marine Corps. What was the toughest part, and what memories make you smile?

Dave Castro: I served 12 years with the Navy SEALs. The hardest part was losing friends and comrades in combat or training. I consider myself lucky to be alive after such a dangerous career. I fondly remember my friends and teammates—they are a unique brotherhood.

Q: What do you know about CrossFit’s development in Latvia and Russia?

Dave Castro: I know CrossFit is gaining tremendous popularity in your regions, with growing interest in the methodology, which excites me. There’s nothing better than tough Russian athletes who passionately support CrossFit. I hope to visit soon and am confident a Russian champion will emerge in the CrossFit Games sooner rather than later.

While we await the rise of a Russian CrossFit hero, enjoy this short film celebrating five years of Reebok and CrossFit’s partnership. Russian subtitles are available if needed.

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