Getting stronger

This is a fun little animation (video credits to TED-ED TV) on muscle growth. 

We had a recent survey after the OPEN for you, the community, to let us know what you'd like to see in the C5 program. 

At this current time, the majority of the community (that took the time to take the survey) would like to get stronger. 

So, what exactly does that mean? 

"Getting stronger" is relative to the individual, and, a very broad statement.

Perhaps it means you can front squat more, or do more pullups, or power clean more, or do a more strict, rigid pushup, or powell raise more, or hold a plank longer (<---stonger core)...........etc. 

If you have interest in having your own personalized, exclusive program designed that focuses on your specific needs, you can read more on that option by clicking here as well as reaching out to me personally via email: chad@crossfitfivecities.com

While all of the aforementioned 'could' be a result of "getting stronger", it doesn't necessarily mean that there are specific numbers, or movements that each of you are looking at/or relating your strength to. Perhaps it's 'overall' strength gains you're seeking. Which is what the C5 program already provides as a whole.

As most of you know, at C5 we focus on 'Balanced Strength'. We want to see you getting stronger at everything you do. Which is why our strength focused days/sessions are focused on several movements and not just one. 

What exactly 'could' a strength focused (biased) day look like at C5? 

It looks just like todays program design (and Wednesdays ;)....wink, wink, nudge, nudge).

It's a day where the intensity is low, and the focus of the day is moving heavy loads over multiple modalities (movements). You will typically see forms of pushing (single arm and double arm), pulling (single arm and double arm), squatting (single leg and double leg), tempo work, followed up with some core work. There will be no 3-2-1-GO! It won't be "for time" and rushed. The goal is to focus on quality mechanics and heavy loads (relative to the individual). 

So what exactly does being strong support or do for you? 

Well, for one thing, it helps support the high intensity workouts most of you love so much! If you're 'stronger', then executing 45 (95#) thrusters in less than 3 minutes will feel like a lot less of burden to your body. Not to mention, it significantly reduces your chances of getting injured because your ligaments, muscle fibers and connective tissues can support the workload that you are asking it to do. Of course therein lies the need for proper mechanics, mobility, and the aerobic capacity to support all this work also.............which is why we focus on Balanced Fitness overall, and not everyday is a 'strength day'.

A few things moving forward with our program; 

1. We will be test driving strength biased days on Mondays and Wednesdays for the next month to get some feedback from you, the community. Please be sure to let your Coaches know how you feel about these days.

2. We will be "TESTING" on Fridays to create some benchmarks for the next year of training. These "TESTS" will consist of (but not be limited to); 1 rep maxes (1RM), 3rm, 5rm, as well as Aerobic and Anaerobic WODs to see where you sit. I'd highly advise NOT missing Friday's if you value testing. I'd also highly suggest LOGGING this TEST info so you have something to refer to in 3-4 months when we retest. 

3. Moving forward, testing will be announced ahead of time so that everyone is aware of when we are entering a testing phase. Testing phases typically occur every 3-4 months in the C5 group program. 

I hope this info helps you on your journey with us!! As usual, please don't ever hesitate to reach out to me directly should you have questions, comments, or concerns. 

If you have interest in having your own personalized, exclusive program designed, you can read more on that option by clicking here as well as reaching out to me personally via email: chad@crossfitfivecities.com 

Make it a great week of Fitness friends!! 

~Chad

 

A. power clean efficiency/technique work

B. 3min EMOM: 3 power cleans (Heavy)(*do NOT TnG)
3min EMOM: 2 power cleans (Heavier)
3min EMOM: 1 power clean (HAP)

C1. 3x8 back squat @20X1 tempo (build HAP)
*rest 60sec
C2. 3xAMRAP (-1) strict hspu (*feet/knees on box for mod)
*rest 90sec

A. power clean efficiency/technique work

B. 3min EMOM: 3 power cleans (Heavy)(*do NOT TnG)
3min EMOM: 2 power cleans (Heavier)
3min EMOM: 1 power clean (HAP)

C1. 3x8 back squat @20X1 tempo (build HAP)
*rest 60sec
C2. 3xAMRAP (-1) strict hspu (*feet/knees on box for mod)
*rest 90sec