- Lack of testing protocols. While it’s true that CrossFit doesn’t have protocols to test for muscle-imbalances, there are definitely built-in methods to inherently address imbalances. For instance, single-leg squats help correct right/left leg muscle imbalances in the quad/VMO/ankle.
Similarly, ring dips and dumbell thrusters/presses are great at correcting single-arm strength imbalances. Also, while the program doesn’t test for imbalances, a good coach will be able to identify hamstring-to-quad strength ratio, back-to-chest strength ratio, internal/external strength ration, and hip/glute activation after only a few workouts.
Funny how many coaches go on and on about muscle imbalances and structural issues but rarely address flexibility. It’s hard to charge $100/hour when you’re selling stretching and standard weight lifting so they throw in buzz-words like “Active Release Techniques (ART)” in order to make more money. And while ART is valuable and so is fascial-release, it’s overused as a selling tool. “Nah nah, I know about ART and you don’t!”
I know my clients’ muscle imbalances and joint issues without ever putting a single one of them in a room to “test for structural balance issues.” Unfortunately, good coaches get associated with inexperienced coaches in any program.
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Focus on a single training protocol. It’s true, if your sport calls for ONLY strength or endurance or speed or power, you won’t solely use CrossFit. CrossFit is for athletes who need to be strong, fast, flexible, and powerful. It’s also great at showing you how one-dimensional you are. Humility is good for any athlete.
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Insufficient instruction for teaching complex training methods. Bad coaches are bad coaches, regardless of how great the program may be. Teaching poor technique has nothing to do with the CrossFit program being inadequate. There are also lots of videos of CrossFit athletes with perfect, flawless technique even under severe duress.
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Inappropriate repetition brackets for complex exercises. Heavy olympic lifts develop strength, power, coordination, and speed. Using light-weight olympic lifts in high-rep workouts is for muscular endurance and conditioning.
They’re not dangerous unless you use poor technique, but they are an excellent way to develop endurance and stamina. You can’t take out everything that “may be potentially dangerous” in a S&C program. If you did we’d all be doing 100% safe bicep curls. Don’t throw them out, do them right. Lastly, there are other tools to develop conditioning, but why not use them all and do them all correctly?
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Inappropriate exercise order. Once again, doing heavy power cleans BEFORE heavy deadlifts will develop power and strength. Doing them in a MetCon with moderate to light weight is to establish endurance and metabolic conditioning. If you can’t handle the weight in a MetCon, scale the weight. There is no flaw in the program unless ego takes over.
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Endorsement of controversial exercises. This is a lie, completely unverifiable BS. That’s like me saying, “I saw a video once, somewhere on the internet, of an athlete from Poliquin’s gym who spun on his head holding a dumbell. Therefore, his program sucks and he is a retard coach.” Just simply ignorant.
I love and use Coach Poloquin’s methods to train my clients, but I don’t think he is the god of S&C, nor is Louie Simmons, Dave Tate, Rippetoe, Glassman, Mike Boyle, or any other guy who bashes other’s programs. CrossFit is fun, it’s effective, it’s safe, it’s cheap, it’s a sport, it’s competitive and it’s growing like crazy. Be happy that aerobics and jazzercise aren’t growing and CrossFit is.