8 February 2010
Why strength and then strength endurance?
Posted by Matt Shannon under: Fitness .
Why do we program our workouts the way we do? It is our contention and our evidence demonstrates that you need a sufficient strength before you begin building strength endurance. Period.
Yes you can get in marginally better workout times if you strictly focus on conditioning but you will be hard pressed to ever improve your strength.
And when those short, heavy metcons show up — youre toast. So it is imperative that you have a sufficient base of strength while also staying balanced in all 3 metabolic pathways.
Today’s strength element:
Squat 3×5 - add 5 lbs to your last workout
Today’s conditioning work:
21, 15, 9 reps of:
Overhead Squat (95/65 lbs)
Burpees
Top reads for today:
For the skinny SOB's out there.
The Pussification of America by Zach Even-Esh
GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk
5 Comments so far...
Aidan Says:
9 February 2010 at 19:17.
Funny you should mention gaining 25 pounds in 25 days…
http://voices.washingtonpost.com/redskinsinsider/redskins-will-interview-bill-r.html#more
Aidan Says:
9 February 2010 at 21:16.
Back squat — 210#
MetCon time was 6:11 with the 45# bar.
Post workout meal involved some steak from the Williamsburg farmer’s market.
Anna Says:
9 February 2010 at 22:30.
happy about a PR on backsquat 115#, looking forward to doing this weight again but with better form.
metcon was 6:16 I think? I was right behind Aidan. 50# bar
Chad Says:
9 February 2010 at 23:36.
Back Squat - 265# Ready to increase my weight next squat session
MetCon - 5:33 Tired throughout but not utterly dead at the end of the workout. I should have pushed harder.
In regards to the William & Mary college population, there is a large untapped market. The atmosphere of the school is now very progressive (Sustainability focus and local natural food initiatives etc.) and would thrive on Crossfit. I don’t believe the current facilities could support a large influx of new members. Are there plans for using larger facilities or leasing strictly for the purpose of Crossfit? There is great potential for expansion in opening up the user base. Given my relation to the school, business mindset, and love for Crossfit, I believe I could provide critical assistance in this area of development. With the appropriate development process, I am confident that athletic programs of the school will desire their athletes to undergo Crossfit training in the future.
Matt Shannon Says:
10 February 2010 at 00:27.
@Aidan PR of 10# nice!
@Anna great job on a PR by 10# and your time was 6:22.
@Chad you and I both agree the current facilities are not sufficient. There are plans in the works as we speak for not only more space strictly for CrossFit but also more programs to include traditional and mixed martial arts training along with certifications and affiliations with other methods of CrossFit training like CrossFit Football.
In August we will be hosting a Paleo Solutions seminar with Robb Wolf and a Max Effort Black Box seminar with Coach Rut. It’s slated for the last weekend in August the 28th and 29th.
We will also be hosting a Beast Skills gymnastics seminar too. I will be letting you all know the details as soon as I get them.
And Im hopeful, but realistic, about the W&M athletic department…bureaucracies are like Aircraft Carriers they are hard to turn around. But, with our future affiliation with CrossFit football gives me even more hope.
