Many of the images that come to mind when people think of CrossFit are of athletes lying on the ground in pools of their own sweat, gasping for air and trying to “get right.” It’s a powerful image, to be sure. Usually, these collapsed athletes have just completed a session high on intensity and metabolic demand. Many falsely assume that CrossFit is primarily a cardio-based workout program that requires people to only use light weights and bodyweight-only conditioning exercises.While a triplet – a combination of three exercise usually involving a weightlifting move, a gymnastics move, and a conditioning exercise – may not involve a tremendous amount of heavy weight, if you are weak on the weight-based move, you will suffer through the workout the whole time. I learned this the hard way.If you think you can get away with having a moderate strength base when doing CrossFit type workouts, you are in for a big surprise. Here are three lessons I learned from CrossFit about strength that you can apply to your fitness program, no matter how you train.
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1. STRENGTH FIRST, CONDITIONING SECONDMy first “for real” CrossFit workout was the CrossFit standard, “Fran,” a superset of 95-pound barbell thrusters and pull-ups done for 21 reps, 15 reps, and then nine reps. I thought that I would finish under four minutes my first time, no problem. The best in the world come in under three minutes, so I thought four minutes would be easy for me to accomplish. After all, I had been pretty good at pull-ups, always pressed overhead, and I could squat 450 pounds. Boy, was I wrong.After I got over seven minutes during my first “Fran” attempt, I was quite humbled. I thought it was my conditioning, but really, I just needed to get stronger. After getting better at weighted pull-ups, pressing bigger weight overhead, and squatting more consistently, I felt stronger. I didn’t even work on my conditioning. The next time I did “Fran”, I got a 4:33. I quickly realized that to dominate these WODs (workouts of the day), I just needed to get stronger and I would move faster.>> STRONG MOVE: No matter what you’re doing in the gym, greater strength provides a better base for performance on every activity. Even when trying to get lean, you should keep your bodypart workouts front-loaded with compound exercises in strength-building rep-ranges. This will provide carryover to the weights you are able to use on other exercises and can provide greater benefits when performing high-intensity interval cardio.
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2. KNOW THY LIFTSWith my then-12 years of bodybuilding experience, I thought I was well versed enough to dominate all the lifts in CrossFit. I had been moving tons of weight for years for 90% of my training. So, how hard could all of these powerlifts and Olympic lifting be?Again, I was humbled. I was mostly used to doing squats, deadlifts, presses, rows and arm work. After I attempted my first overhead squat with the standard weight, I was frustrated with my attempts. It was only 95 pounds and I was struggling. It showed me how many holes I had in my lifting arsenal. Olympic lifts were a whole another story. I could try to muscle through each heavy clean and jerk or snatch but I quickly realized that it would not be good enough (not if I wanted to perform well or stay injury-free). My years of bodybuilding gave me a great base of strength, but again, I was not strong enough.I spent a lot of time just trying to get stronger, and did not work on my conditioning. Soon after that, my lifting numbers went up in all my lifts. If you want to get better at all the barbell lifts, you simply need to get stronger at that, not just better at the movements.>> STRONG MOVE: If your goal is to simply increase your bench press max, then bench pressing often and well should be your goal. But if all-over strength your goal – and it should be if you really want to add all-over size – you need to become proficient at a variety of lifts that hit major muscle groups. Olympic and competitive weightlifting moves and their components should be added into your routine to snuff out weak points and to increase core strength and stability. As a bonus, the more you train these moves, the greater your muscle-building hormonal responses will be.
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3. CROSSFIT CAN BUILD CRAZY STRENGTHMany bodybuilders and powerlifters are under the impression that CrossFitter’s only perform burpees, box jumps, rope climbs and bodyweight exercises. While these exercises play a large role in any CrossFitter’s arsenal, they are really the complementary exercises to help round out an athlete’s overall performance.At most boxes (read: CrossFit gyms), the focus is on the barbell. Getting stronger at the Olympic Lifts and powerlifts are usually the main focus of workouts. Constantly trying to push and pull more weight is the primary goal of any CrossFitter. Usually at the end of a CrossFit workout, will they perform a fast metabolic conditioning workout to test their overall condition, mental toughness, and proficiency in each movement.>> STRONG MOVE: Don’t be afraid of mixing in the occasional CrossFit workout or switching things up and training CrossFit-exclusive for a month or two. Standard, bodybuilding-type workout plans can become heavy on isolation movements. The built-in focus on barbell work in CrossFit gyms can yield tremendous gains for anyone who has already laid a solid foundation of strength training in traditional gyms over the years. Training these areas regularly and under supervision is a sure-fire way to build phonebook-tearing strength fast.
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4. IT’S OKAY TO CROSSFITAs physique-minded individuals, we know that moving more weight with greater volume builds muscle and strength. Performing the CrossFit lifts can do this. I was worried that engaging in CrossFit would leave me skinny and weak, since I thought I needed to just get in better shape. I quickly learned that by focusing on lifting more, my strength and muscle gains would not only be maintained, but improved.If you think CrossFit is only for the weak cardio crowd, you are wrong. When done properly, CrossFit can build tons of muscle and can help you break your personal records on all of your lifts.For more training info from Justin Grinnell, CSCS, you can visit his gym’s website at www.mystateoffitness.com.
STRONG SUPPS
Whether you’re doing weighted pull-ups in your own gym or chasing a PR on the platform at your local “box,” these supps can help you tap into your inner strongman.SUPPLEMENTDOSEWhey protein 20 grams 30-60 minutes pre-workout; 40-60 grams immediately post-workoutCaffeine 200-400 mg 1-2 hours before workoutsCreatine 3-5 grams with pre- and postworkout shakes; on rest days take 3-5 grams with breakfastBeta-alanine 1-1.5 grams with pre- and postworkout shakes; on rest days take 1-1.5 grams with breakfastRibose 5-10 grams with pre- and postworkout shakes; on rest days take 5-10 grams with breakfastTaurine 1-3 grams with pre- and postworkout shakesTribulus terrestris 250-750 mg with breakfast and one hour before workouts; do not take it on rest daysFish oil 4-6 grams in 2-3 divided doses with meals
Many of the images that come to mind when people think of CrossFit are of athletes lying on the ground in pools of their own sweat, gasping for air and trying to “get right.” It’s a powerful image, to be sure. Usually, these collapsed athletes have just completed a session high on intensity and metabolic demand. Many falsely assume that CrossFit is primarily a cardio-based workout program that requires people to only use light weights and bodyweight-only conditioning exercises.
While a triplet – a combination of three exercise usually involving a weightlifting move, a gymnastics move, and a conditioning exercise – may not involve a tremendous amount of heavy weight, if you are weak on the weight-based move, you will suffer through the workout the whole time. I learned this the hard way.
If you think you can get away with having a moderate strength base when doing CrossFit type workouts, you are in for a big surprise. Here are three lessons I learned from CrossFit about strength that you can apply to your fitness program, no matter how you train.
1. STRENGTH FIRST, CONDITIONING SECOND
My first “for real” CrossFit workout was the CrossFit standard, “Fran,” a superset of 95-pound barbell thrusters and pull-ups done for 21 reps, 15 reps, and then nine reps. I thought that I would finish under four minutes my first time, no problem. The best in the world come in under three minutes, so I thought four minutes would be easy for me to accomplish. After all, I had been pretty good at pull-ups, always pressed overhead, and I could squat 450 pounds. Boy, was I wrong.
After I got over seven minutes during my first “Fran” attempt, I was quite humbled. I thought it was my conditioning, but really, I just needed to get stronger. After getting better at weighted pull-ups, pressing bigger weight overhead, and squatting more consistently, I felt stronger. I didn’t even work on my conditioning. The next time I did “Fran”, I got a 4:33. I quickly realized that to dominate these WODs (workouts of the day), I just needed to get stronger and I would move faster.
>> STRONG MOVE: No matter what you’re doing in the gym, greater strength provides a better base for performance on every activity. Even when trying to get lean, you should keep your bodypart workouts front-loaded with compound exercises in strength-building rep-ranges. This will provide carryover to the weights you are able to use on other exercises and can provide greater benefits when performing high-intensity interval cardio.
2. KNOW THY LIFTS
With my then-12 years of bodybuilding experience, I thought I was well versed enough to dominate all the lifts in CrossFit. I had been moving tons of weight for years for 90% of my training. So, how hard could all of these powerlifts and Olympic lifting be?
Again, I was humbled. I was mostly used to doing squats, deadlifts, presses, rows and arm work. After I attempted my first overhead squat with the standard weight, I was frustrated with my attempts. It was only 95 pounds and I was struggling. It showed me how many holes I had in my lifting arsenal. Olympic lifts were a whole another story. I could try to muscle through each heavy clean and jerk or snatch but I quickly realized that it would not be good enough (not if I wanted to perform well or stay injury-free). My years of bodybuilding gave me a great base of strength, but again, I was not strong enough.
I spent a lot of time just trying to get stronger, and did not work on my conditioning. Soon after that, my lifting numbers went up in all my lifts. If you want to get better at all the barbell lifts, you simply need to get stronger at that, not just better at the movements.
>> STRONG MOVE: If your goal is to simply increase your bench press max, then bench pressing often and well should be your goal. But if all-over strength your goal – and it should be if you really want to add all-over size – you need to become proficient at a variety of lifts that hit major muscle groups. Olympic and competitive weightlifting moves and their components should be added into your routine to snuff out weak points and to increase core strength and stability. As a bonus, the more you train these moves, the greater your muscle-building hormonal responses will be.
3. CROSSFIT CAN BUILD CRAZY STRENGTH
Many bodybuilders and powerlifters are under the impression that CrossFitter’s only perform burpees, box jumps, rope climbs and bodyweight exercises. While these exercises play a large role in any CrossFitter’s arsenal, they are really the complementary exercises to help round out an athlete’s overall performance.
At most boxes (read: CrossFit gyms), the focus is on the barbell. Getting stronger at the Olympic Lifts and powerlifts are usually the main focus of workouts. Constantly trying to push and pull more weight is the primary goal of any CrossFitter. Usually at the end of a CrossFit workout, will they perform a fast metabolic conditioning workout to test their overall condition, mental toughness, and proficiency in each movement.
>> STRONG MOVE: Don’t be afraid of mixing in the occasional CrossFit workout or switching things up and training CrossFit-exclusive for a month or two. Standard, bodybuilding-type workout plans can become heavy on isolation movements. The built-in focus on barbell work in CrossFit gyms can yield tremendous gains for anyone who has already laid a solid foundation of strength training in traditional gyms over the years. Training these areas regularly and under supervision is a sure-fire way to build phonebook-tearing strength fast.
4. IT’S OKAY TO CROSSFIT
As physique-minded individuals, we know that moving more weight with greater volume builds muscle and strength. Performing the CrossFit lifts can do this. I was worried that engaging in CrossFit would leave me skinny and weak, since I thought I needed to just get in better shape. I quickly learned that by focusing on lifting more, my strength and muscle gains would not only be maintained, but improved.
If you think CrossFit is only for the weak cardio crowd, you are wrong. When done properly, CrossFit can build tons of muscle and can help you break your personal records on all of your lifts.
For more training info from Justin Grinnell, CSCS, you can visit his gym’s website at www.mystateoffitness.com.
STRONG SUPPS
Whether you’re doing weighted pull-ups in your own gym or chasing a PR on the platform at your local “box,” these supps can help you tap into your inner strongman.
