Strength – the missing link in fitness

mickAs anyone who has trained here for a while has realised, we utilise the barbell in our training in a major way.

Strength is one of the components of fitness that take the longest to develop, thus we spend a lot of time on it.

After that initial honeymoon period when you pick up a barbell for the first time and make amazing progress for months on end, PR’ing almost every time you come in the gym, you will find progress tapering off.  Now you have to work hard if you want to get your name up on that PR Board!

One of the things you can do to help those PR’s along, is your approach to the bar.

We’ve talked in the past about your set up ritual.  Whenever you set up to perform an exercise, make all the steps leading to your start position and actual lift  consistent and correct. We want this to be second nature so that  you don’t cloud your mind with details about where your feet go, how the bar feels in your hand or exactly when you’ll take in that last breath. This will also mean you can confidently focus all your attention on effort.

The mindset you have as you set up to start the lift is also very important.

It’s just you against the barbell, so if you go into the pre lift ritual doubting your ability, you aren’t doing yourself any favours right?

Get psyched, get confident, even get a little angry. No, please don’t ask me to slap you around the head, that is a little TOO hyped up….  but do I see quite a lot of this at lifting meets.

Every time you lift something heavy at the gym it’s you against the weight.  If you doubt yourself, the weight will win.

So trust your technique, be a little cocky, believe in yourself!  And win the fight!

Also, you can expect to see the odd day in our programming that will get back to the classic CrossFit.com days, where the entire workout of the day is based around just one barbell lift.  I know, shock, horror, what about cardio?  But by the time we've added Drills & Skills, Active Mobility, plenty of technique work, and finished up with some accessory movement, I'm willing to bet you will be quietly satisfied with the work you've done... :)  Stay tuned.....

DON’T FORGET THAT THIS FRIDAY IS WAITANGI DAY – CLASS AT 915AM ONLY.  SATURDAY WE HAVE 730 AND 830AM, AND SUNDAY 9-10AM OPEN GYM.

FITNESS

Dead 5 x 5, building

20 TTB or Slamballs 15/12kg
40 Burpees
800m Run

Finisher

200m Heavy Sled Drag

PERFORMANCE

Deadlift 3 x 5, all heavy

20 Deads 125/80kg
30 Ring Dips
30 TTB
30 Burpee Lateral Jumps
20 Deads

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