CrossFit stresses the importance (at least in the course) of technique and intensity which is important in any fitness program.

They clearly define regressions (Air squat or bodyweight squat) and progressions (overhead squat) which is great.

Throughout the course proper form and technique was thoroughly stressed and shown by the instructors in the classroom setting. The instructors chosen also clearly knew their stuff and were able to demonstrate at a high level. They went through common faults in form and showed what to look for and why on all of the foundational exercises. They even went through prioritizing what to look for to avoid the most detrimental injuries.

Now here’s a big one….they actually teach programming even though it’s varied. I think this is one of the biggest misconceptions in the training world. Many trainers believe CrossFit is just some random stuff drawn up (which is true in some cases…more on that later) but the reality is there is a method to the madness…..The programming philosophy is to vary Time, Loads, Movements (bodyweight, Olympic lifts, metabolic/cardio), Rep ranges, Formats (Timed, Heavy, Set Tasks), and Schemes (Single Sets, Supersets, trisets, etc.) Now the programming lecture wasn’t extremely detailed but there was a focus on maintaining balance throughout the week with alternating between heavy days, metabolic days, high rep days, rest days, etc. So there was definitely a stress put on not being repetitive, not aiming to be random, and balancing the week so that no single aspect was taxed into injury/overuse.

Ok…Now for the CONS….

CONS

While the course definitely provided some solid information, there was no focus on anatomy or testing of it. This course allows an individual to train the CrossFit methods and even apply for affiliation (opening of CrossFit facility). In my opinion, this is a primary reason why there are some GREAT Crossfits and some very BAD. The entry process isn’t that tough but this can be said for many training certifications across the board.

The instructors weren’t relentless on form. During one of the group workouts, I witnessed some doing overhead squats with terrible knee valgus (inward knees) while coaches cheered them on….This is an injury waiting to happen and probably happens in many of these facilities. This made me lose respect for the course.

The programming can be too varied for some….Not everyone needs or does well with constantly varied workouts. I mean this goes against all standard linear periodization methods taught in most personal training programs.

Although they teach to scale exercises in the course, this is not what commonly happens in CrossFit facilities (at least from what I’ve experienced). Most boxes throw up one WOD and let everyone have at it without scaling! These Olympic lifts require tremendous technique and skill that the average person probably needs to be taught in a small group or 1-on-1 setting. There are some people who just aren’t ready for these lifts. And Olympic lifts are not 100% necessary for everyone.

There is no discussion of trainer to class size ratios. I heard conversations of people experiencing 80 person sessions with 5 trainers !!??? This is what creates those horrid injury stories in my opinion since there could be no possible way for 5 trainers to properly watch 80 people.

There is too much of a focus on Olympic lifts. Don’t get me wrong…these lifts are great for getting stronger, fitter, etc and can work for a lot of people BUT there are a ton of other movements being left out that have been proven time and time again to be effective for various reasons. For example a simple barbell row or big core movements like plank variations. I’m leaving a ton out but you get the picture…There are too many tools with great potential in the personal training world that this system is leaving out.

CrossFit attracts many people who just love working out and allows many to go from client to trainer too easily in my opinion with this course. It’s also stated in the manual in other words that the top trainers will weed the bad ones out eventually BUT I think this is what’s causing part of the bad wrap in CrossFit.

All in all, CrossFit is not what many trainers who bash it make it out to be. They do have systems and methods that make sense. It also cannot be denied that they do produce some fit individuals. However, CrossFit has many downsides mostly being perpetuated by bad trainers in the industry that make it dangerous for many….In conclusion, I think CrossFit can be used by many BUT like any program needs to be manipulated to suit to the people that are walking through the door. I don’t think this is what’s occurring across the nation and unfortunately this has produced a bad taste for many but has also produced noticeable and extravagant results for some! At the end of the day, I would not vouch to follow CrossFit’s methods 100% nor do I have any intention to but I would definitely use as with anything the good things they bring to the fitness industry. Lastly, as always be careful with whom and where you choose to train and always make an informed decision. Don’t just base it on being CrossFit or some type of training. Base it on the experience, core values, results, and the program as a whole! Just my two cents….

Have an awesome day!

Ray C.