STRENGTH

This is by far the coolest video I have seen in a very long time.

What is Strength?

From Webster: "the quality or state of being strong : capacity for exertion or endurance" Not a bad definition.

The guys over at Dynamax came up with a list of ten general physical skills that an athlete should try to improve on. Strength is on the list. Strength is defined on their list as "the ability of a muscular unit or a combination of muscular units to apply force." I like that definition a lot.

So how do you get stronger? You definitely can get stronger doing CrossFit, but it is a long path to get to even moderately strong. If you want to get stronger quicker, you need to supplement your CrossFit workouts with some strength training. Keep it simple at first. Focus on deadlifts, squats, shoulder presses and bench press. Once you get comfortable with those lifts, diversify. If you need some advice on what you should be doing for weight training, hit up one of your trainers. Also note that weight training will be a big component of the Level II programming at One World. 

What's the best part of working on strength? Weightlifting is just damn fun!

BTW- You ladies worry too much. I often hear female athletes say, "But I don't want to get big." You need to read these articles...

www.bodybuilding.com/fun/berardi12.htm

ezinearticles.com- Busting-the-Most-Common-Female-Weightlifting-and-Bodybuilding-Myths

www.intense-workout.com/female_weightlifting.html

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WOD   12/19/2009

Complete a 400m run and a 500m row for time. Rest two minutes and then repeat four more times for a total of five cycles.

Coach's Corner: Last week we did this with three minutes rest between efforts. You should try to beat last week's times for all five cycles. Our goal is to get faster with less rest. You must push yourself harder than you do when you do five rounds straight. Rest cycle training for this workout is a great way to improve your five round run/row time if you put some effort into it. Know pain....know gain! (P.S.- Next week we do this with one minute rest.)

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Comments

[Jason]

Check out Chong on the Crossfit Football site.

[Boyd]

That is a great video. It just reminds you of how amazing the human body is. Thanks for posting. Time to get to work.

[Angela]

I just want to thank Cheryl and Brad for the jump rope consultation. I am one step closer to achieving my goal on doubleunders.

[Matt L.]

Amen brother.

(Hopefully I'm not making a politcally incorrect statement this time. :) )

I just completely stopped doing Crossfit about 4 months ago and switched over to Rip's Starting Strength program. If you want to get strong fast, this is the way to go. Within a few weeks I was crushing my old PR's - not that I was all that strong to begin with.

I have recently begun to incorporate some short WODs into my training - 5-10 minutes. I'm still gaining fast so I don't want long, epic WODs to interfere with my strength gains. Once I am an intermediate (by Rip's definition - can no longer make simple linear progress) I will move to a more Crossfit oriented approach, but with still a strong strength bias.

[Playoff Beard]

Matt L.

I'm right there with you brother. I am going to be starting my second GOMAD cycle on January 1. Strength is my passion right now. Well, strength and beer that is :-)

OneWorld rocks and Freddy C is a crazy sexy bitch.

-Jer