Sunday Strength - December 3, 2017
Why do we Power lift on Sundays?
Powerlifting exercises and the ideas stemmed from it are a great way to build explosive strength, toughness and improve many other aspects of Crossfit. We have implemented a few specialty classes over the years but for some reason the strength and stability ones are the classes that stick and become popular.Why is that? Why did I create this class, and why does it and Terrance's class ( coaches bias) on Friday 6:30pm compliment CrossFit training?Its simple, These classes build our basics, not everyone comes into CrossFit with a Fitness or "body building" background so you may not have developed the muscles needed to snatch or clean correctly. ( hence why we have beginners stay light build strength and work technique.) Even if you have the basics continuing to build strength is crucial. It's how we stay stable, ready and get strong. This is why we cycle regular strength training through our daily program. In class are back on the "Wendler"... its effective and fits a good cycle for November & December so we can retest in January. This coming week we are back in cycle 2 and it will run through the month.
Sunday Strength:
We are moving into a hybrid of Wendler and Power athlete. It will be more focused to the Power athlete style of training as this is where my background resides. I come from a basketball & football training programs and then came into CrossFit in 2012. So this is why I implement the power style training into our regular programming and Sundays..
Powerlifting
It consists of the “Big 3”. Back squat, Deadlift and Bench Press. Seems familiar to you? Right?
Well here's 3 reason I think you will benefit from this training
1. IMPROVE YOUR EFFICIENCY IN OTHER CROSSFIT EXERCISES
It’s easy to see the benefits of a strength and conditioning training plan in your Crossfit workouts. Improving your Squat and Deadlift will help you with nearly every exercise in a WOD. The obvious movements you know, but realize with increased strength you will fly thru your Box Jumps, get the next heavier kettlebell, even rowing will start to seem easier.
2. HELP BREAK THROUGH TRAINING PLATEAUS
Have you been stuck with your 1 rep max back-squat for too long time?Clean and Jerks still tough, can't free yourself out of the deep Squat Clean position nor get the weight overhead once you’ve made it to your shoulders? The “big 3” will help to fix this.Building solid strength in your legs and core are preconditions for every heavy lift. Using Powerlifting, with all the Squats and Deadlifts will do exactly this. Even if Bench pressing is disputed within some Crossfitters, I will stand behind the statement "it is one of the best exercises around to build your shoulders." Even if it’s the legs that make a successful jerk, it’s the shoulders that finish and hold the move. So don't buy into the Bench Press isn't CrossFit.. Thats old school thinking that has lead to old school injuries..lol.
3. POWERLIFTING WILL INCREASE YOUR MENTAL STRENGTH
Working with those heavy loads requires extreme focus. All the movements are highly demanding and can lead to injuries if done incorrectly. So next to strength and power in your body, Powerlifting will significantly improve the strength and power of your mind. This is useful for many aspects of Crossfit as the road to fitness requires enormous mental fortitude and toughness..So with all that said..This is why we use powerlifting and on Sundays we only strength train and leave the oly lifts for the 6 other days of the week. We want to be strong, we want to be solid and we want to be better humans when it all comes down to it. So if you can, come find out why this class and Friday's class are so well attended. Come bro or Girl bro out with us Sunday mornings.Stouty.
Sunday December 3, 2017
Focus:
Back Squat
3×5 (add 5 lbs to 75%).
Bench Press
3×5 (add 5 lbs 75%).
Dead lift
3-3-3-3 ( build to a heavy 3).
WOD:
4 RFT:
3 Dead Lifts ( use 90% of heavy 3)6 Box Jump overs 24/203 Dead Lifts1 Suicide RunRest 90 secondsthen after 4th Rd rest 3 Minutes and then …Complete 50 chin ups for time.
Cash Out:
Mobility Class 10:30-11:30
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Check back each night at 8pm for the next days WOD
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