A. Agility Ladder, Agility Cones, Band Sprints, Hurdles
50-40-30-20-10 reps, for time.
Awesome day of training! We had so many breakthroughs on this benchmark workout. We had new gym records for both men and women: Melina at 5:11 and Steven at 4:37. Almost every single person PR’d on this workout, which as a coach, is really, really cool.
We’ve obviously been doing a lot of focusing on basic lifts, especially focusing on the Olympic lifts, as a gym. I am a big believer of the benefits of increased Olympic lifting for CrossFitters and how big the exchange is from doing Oly lifts and their transfer to other all our other physical activies. Yesterday we had a complete bodyweight workout, and everyone PR’s, but we don’t do many entirely bodyweight WOD’s. Just goes to show, get fast & strong and with proper training program design and implementation you will see the benefits in all areas of your CrossFitting.
The type of strength training we do, with lots of focus on improving the Oly lifts don’t make you bulky like a bodybuilder because different types of training programs lead to different types of muscular hypertrophy (ways that muscles grow). There are two types: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy, where the amount of sarcoplasmic fluid in the muscle cell gets bigger (think of an elephant: big head, little brain), also comes without increases in your strength and ability to perform complex & compound movements. In the second type, myofibrillar hypertrophy, the contractile units increase in your body and add to muscular strength without unnecessary bulk.
This happens through ‘hyperplasia’, which is an increase in the number of muscle cells that make up a muscle. Basically, you are creating and recruiting more cells in your body to do any given task (myofibrillar), rather than increase the size around the cells (sacroplasmic). Sarcoplasmic hypertrophy (3 sets of 10 at submaximal weight, etc) is characteristic of the muscles of bodybuilders; inflated but not useful for tasks. Myofibrillar hypertrophy is characteristic of Olympic weightlifters and all atheltes; strong, lean, & fast. This is a whole lot more than just ‘breaking your muscles down.’
For women this is even more important. Because women produce only 1/10th the testosterone of men, our type of training will continue to make you strong without bulking up. Muscles yes, but the right type.
Long story short, you’ll look better naked AND be able to do stuff.
When your Snatch, Clean & Jerk, Squat, Deadlift, Push Press, etc get better, your ability to perform double unders are going to improve a lot (so will your pull ups, box jumps, kb swings, running, etc)…but all the double unders don’t necessarily translate to a big C&J. So now when you wonder why people that Look like they should be good at CrossFit aren’t, you know a tiny bit more about they ‘why’. Now strength training isn’t exaclty the point: strength training is the means for us to improve your metabolic conditioning, not just by doing metabolic conditioning all the time!
Our goal of course is to Increase Work Capacity Across Broad Time and Modal Domains. The better you get at this stuff, the more of your body you’ll be able to use at 1 time for every movement in our workouts. That of course, will lead to more work done in a shorter amount of time, and amazing results. Booya.
So when you see us working the Oly and Power lifts as skills or in a WOD regularly, now ya know why!