Strength Work
Shoulder Press, 5 X 5, 65-75-85-95-100% 5RM
Followed by:
3 rounds for time:
Post loads / time to comments
"Beware the Lure of the Sexy MetCon!"
Anyone who trains at Razor's Edge knows we've had a regular strength day for a little while now. Based on my experiences at my Barbell Cert in December, one of my New Year's resolutions was to restructure this into a more deliberate and fully integrated part of our WOD cycle. Ironically, as I was contemplating the possible consequences of implementing this program Julie forwarded this article to me, Beware the lure of the Sexy MetCon....
The article was the final straw. My mind was made up. Make it happen!
My rationale for this is simple: Crossfit is a core strength and conditioning program. To shy away from deliberate strength work in favor of heavy Met Con demonstrates a lack of understanding about how strength is the underpinning to effective condiitioning. Want to get good at Hand Stand Push Ups? Work the Shoulder Press, and watch your 'Diane' time go down! Do heavy squats, and see how easy your box jumps get during the 'Filthy Fifty' or 'Fight Gone Bad'.
I am happy to report the results thus far are excellent. Athletes are enjoying strength gains, improvements in their capacity across the board and developing confidence in their ability to move weight.
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