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January 6, 2015


January 6, 2015

Another edition of Joe’s weekly mobility article…

Building Absolute Strength in CrossFit

 Today I offer you the definitions of absolute and relative strength. Both are important and both muse be developed in order to progress at CrossFit. Build both absolute and relative strength and develop your gymnastics skills and Olympic lifting technique and you will achieve some pretty amazing things in the gym!
Absolute Strength : Absolute strength is the type of strength the average person is most familiar with. Anyone who has spent anytime in a gym has certainly been asked, “How much do you bench?” or “How much can you squat?” These questions refer to absolute strength, or, the maximum amount of force that a person can exert, irrespective of body size or weight. This type of strength is best measured  1-rep maximum calculations in different weight training movements (i.e. max bench, max squat, max clean).
Relative Strength : The maximum amount of force that a person can exert relative to size or weight. Relative  strength is communal measured with body weight exercises such as push-ups and pull-ups. However, these types of measure are not always accurate as they sometimes measure muscular endurance as opposed to power. For this reason, it is more accurate to use a measure of 1RM and then compare it on a scale of body weight, or  use a maximum athletic effort such as a 40-yard dash or high jump.
Build your foundation : It is important to assess your baseline relative strength first before your absolute strength. For one, it is safer and will also reveal flaws in how you execute and perform basic gymnastic and body movements. If you can’t do a basic dead-hang pull-up then you shouldn’t progress to a kipping pull-up. If you can’t perform a proper air squat then an overhead squat is out of the question. The foundation for building absolute strength are presses, deadliest, squats, pulls and their respective variations and progressions. A good resource for learning these foundations is from your CrossFit coach. There are several books on basic strength training (not bodybuilding) and I recommend Starting Strength by Mark Rippetoe.
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Workout of the Day
Note: these are tough workouts. If you’re getting back into the swing of things, scale down and take your time. 

:05 (heats of 8)
For time:
21-15-12-9-6-3 reps of
Thrusters 95/55
Bar-facing burpees (over bar)
Airdyne (calories)
*15-minute time cap– rest 10 minutes

For time:
30-20-10 reps of:
Box jumps 24″/20″ (step down)
Row (calories)
*15-minute time cap

Post your scores to the Whiteboard.

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