I won’t try to hide it, I am not a big fan of Cross Fit.  It is the injury issue and poor form I have witnessed that I have a problem with. People should be properly educated on form, acceptable rep numbers, and the warning signs of when to stop, this is the responsibility of the instructors.  There are plenty of Personal Trainers in my field of Strength and Conditioning out there too who aren’t strict on form either, shame on them.  

There are a few ideas I have taken from Cross Fit and incorporated them in my own gym as my clients can confirm over the years.  This week I will be incorporating some of the workouts specified in this article written by the awesome Christian Thibaudeau on T-Nation.  3-complexes-for-rapid-female-fat-loss.  I, and my clients are fortunate however, that training is one on one, so strict form will be always adhered to at all times. 

 The Modified Cosgrove Complex – 6 Reps of each

1. Deadlift
2. Straight-Leg Deadlift
3. Romanian Deadlift
4. Bent-Over Row
5. Front Squat
6. Push Press
7. Back Squat
8. Good Morning 

The Kettlebell Complex – 6 to 10 Reps of each

1. Overhead Squat
2. Squat
3. Swing
4. Bent-Over Row
5. Romanian Deadlift 

The Waterbury Dumbbell Complex

1. Reverse Lunge, 6 reps per leg
2. Romanian Deadlift, 12 reps
3. Good Morning, 12 reps
4. Front Squat, 6 reps
5. Military Press/Push Press, 6 reps
6. Bent-Over Row, 6 reps
7. Floor Press, 12 reps

Let the fun and games begin.