S T R E N G T H

As you know by now, CrossFit builds fitness across 10 interrelated physical capacities: endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

Strength can be increased by improving neuromuscular efficiency. For example if 1500 muscle fibers are needed to perform a movement and a muscle has 1600 such fibers, but your mind can only tell your body to fire 1000 of them, you cannot do the lift but you have a lot of untapped capacity. So if you are at the beginning of your weight training career, increasing the mind-body connection is probably the best way to increase strength.

If, however, you are experienced at lifting, you may be firing 1500 fibers and be able to do the lift, but have very little capacity to increase the poundage. The solution? More muscle fibers, also known as hypertrophy, or increasing muscle mass.

For those who wish to pack on some additional mass, I will be offering a six-week modified class schedule focusing on building quality muscle starting January 16th. We will be focusing on the big three slow lifts: The Deadlift, Squat and Bench Press, with some work on Overhead presses and other Dino/Retro/Diesel training methods (pushing Mike's Truck, Heavy object carries and lifts, etc.). Secondary focus will be on building grip strength. I have a few tricks up my sleeve that most of you have not seen.

I will post the schedule when we get closer to the 16th. There will be some additional classes, including Sunday at 11AM-1PM and possibly some evening classes if I can figure out how to work that.

All CFO members are welcome. The Sunday and possible Eve. Classes will have a $5.00 drop in fee for members and a $20.00 drop-in fee for non-members. Classes offered during regular hours will be free for members and $20.00 for non-members.

I am asking that anyone interested in doing this be able to do the following: deadlift 1.25x your bodyweight, bench press .75x your bodyweight, squat 1x your own bodyweight. If you cannot do this but would still like to participate call me or email me directly. Everyone who is going to do this should attend the first class, so we can talk about:

eating for mass
how to modify WODs to focus on strength
why aerobics and strength building don't mix (except when they do)

One additional caveat: in order to really focus on strength, you must realize your metabolic capacity will diminish a bit, and you may gain a pound or two of fat, but putting on 2-4 pounds of quality muscle mass will make a big difference in your athletic ability in the long run, and it will be easy to lean out get your metcon back when the strength phase is finished.

Post questions, dino/retro/diesel training ideas and links to resources under comments.

BTW, ever wonder what firefighters do when they are not putting out blazes or blazing through FGB? Apparently they... decorate!