There are many avenues of fitness that someone can pursue within the walls of CrossFit Kingfield (Weightlifting, CrossFit class, Endurance). Another one of those avenues is what we call "Kingfield Strength" and today we'll take an opportunity to answer a few questions around what exactly this program is. We're going to explore the following questions:
1. What is Strength class?
2. How does it compliment CrossFit?
3. What can a beginner apply/learn from Strength Class or Strongman movements?
So, what is Strength class all about?
Strength class is designed to take a little step back from CrossFit and spend more time working on building overall strength. The primary movements that are used in Strength class are the same movements used in the sport of Strongman: Deadlifting, Squatting, Pressing, and Odd Object Carrying.
All four of these movements are typically used on a daily basis within everyday life and used in majority of our CrossFit classes. The difference is that in Strength Class, we are able to take a little more time to work on the specific mechanics of each movement and perform accessory work to compliment those primary movements. At Kingfield, we believe that having this extra time to work on strength will give people a better strength foundation to build upon.
We don't just lift heavy weights and call it a day. We still work to get our heart rate up and make sure our lungs are working (testing our aerobic capacity, so CrossFit workouts aren't beyond our ability).
The typical layout of the week goes something like this:
Monday: Deadlift work, accessory work for posterior chain, and midline work.
Tuesday: Upper body work (typically pressing and pulling), a power output or "strength workout."
Thursday: Squat work, accessory for anterior chain, and midline work.
Friday: Carrying movement, midline, and a strength workout (for effort/power output)
For many people in Strength class, their ultimate goal is to get back to CrossFit class and complete the workouts with the RX (prescribed) weight. As we know, a big component of CrossFit is variance. You can see this within different styles of workouts. Some workouts call for 95 pounds and other workouts call for 225 pounds. It is a pretty cool feeling when someone looks at the workout weight and says “yeah, I can do that" with confidence.
If you look at a lot of "successful" athletes within CrossFit, they came from an athletic background with many years of training under their belt. This is not meant to discourage anyone from doing CrossFit, but it's something to think about when you look at the working weight for most workouts.
Another reason why Strength class compliments CrossFit is that a lot of the workouts performed are power output workouts (also known as, "for effort workouts"). These workouts are designed so the athlete can give it everything they have for the movements chosen within a single round. After that round, they are given a certain period of rest and then they must repeat same thing for a certain number of rounds.
The goal is high intensity and repeatability. Typically, an athlete will start to get tired/perform at a lower capacity round after round. Surprise! That is what is suppose to happen. Once athletes are aware of what level of intensity they can reach and keep going, we can determine what kind of pace we can comfortably keep during other workouts. The beauty of Strength workouts is that anyone can do them. They are usually "lower skill" movements that just force you to move.
As I said earlier, if you are interested in CrossFit and only want to participate in CrossFit, you can absolutely do that. But if you are a beginner, you may want to consider attending Strength class for the following reasons; everyone is supportive of each other’s goals and what they are looking to accomplish. No matter which avenue of fitness you pursue, having a support group or community is important. As far as the movements, a beginner can have the appropriate time to learn them. Everyone has to squat onto a toilet to go to the bathroom. Everyone has to hinge (deadlift) to pick something up off the floor. Everyone has to push themselves up or carry something throughout the week, so why not take some time to learn how to do this properly?
Once someone has learned the basics of these movements, they can pay attention to how their body moves/responds. When an athlete knows how their body reacts to certain movements, it makes lifting so much more fun because if the movement feels off they can make adjustments that maybe a coach did not see.
Our bodies are like houses. In order for a house to stay upright during storms or old age, it has to have a strong foundation on which it was built on. The same thing goes for people. We need to have a strong foundation if we want to survive the stressors of training and lower our chances of injury while lifting.
Finally, it is fun! We love to see people fail and succeed. It is all apart of the process that leads to the result. The results many differ between individuals but the process is much more fun when you have people to share it with! See you guys in class!
- Coach Josh
STRENGTH CLASS IS OFFERED:
Monday: 6:30 P.M.
Tuesday: 6 A.M. & 6:30 P.M.
Thursday: 6 A.M. & 6:30 P.M.
Friday: 6:30 P.M.