I love science because it has told my brain that deadlifts help you grow a beard. True story. That movement is the manliest, no? All who don’t do it on the regular should feel guilty. It’s definitely a t-shirt lift. Why does no one put med-ball cleans on t-shirts? Because they are embarrassing. Functional? Absolutely. But no one has ever changed their Facebook profile pic to a medball clean shot because everygoddamnedthing else is cooler.
The concept of getting stronger in the CrossFit community has seen many changes in recent years. The CrossFit Strength Bias is SO 2009. A sturdy strength program, though. Wendler 531? 2010, girlfriend. Extremely effective for barbell stuff, but I guess people got tired of math. It’s fashionable these days to do some sort of oly strength program. Probably the most fun, even though you will never be Pyrros Dimas. What kind of loads on oly’s do we use in metcons? That’s what I thought.
I can tell you I’ve used all of them and have achieved success with each. Despite the ebb and flow of strength and power programming fads in our community, all of the above are effective. Most of us want to do it all, just don’t overtrain. Recently, I settled back into CrossFit Football‘s strength programming because I want John Wellbourn’s big ass to forge me into a powerful athlete. Either way, if you’re looking to get stronger, get with a program.
Do you need an additional strength program to supplement your CrossFit programming? Some say no. It depends on what you want. Did I just say you don’t need heavy deads in your life? Perhaps the guy from the Planet Fitness commercial would lift me up and put me down (violently) for the suggestion. I know you’ve been CrossFit-brainwashed to think bodybuilding is lame. The bronzing, oiling and banana hammocks make it hard for me to argue against that. But I need to give credit to Ronnie Coleman for inspiring me to be annoying in the gym. Bear with me on this. The 3:00 mark is my favorite. “800 solid-ass-pounds”.
Why have I linked this crap? I think it’s hilarious. The next time you’re about to lift something (no matter how small), announce it’s weight to everyone. “One and a half solid-ass-poods!”
You should probably be doing a separate strength program if your box is not specifically programming strength stuff every day. A good example of an affiliate that incorporates strength/power and metcons (most days) is CrossFit Ktown in Knoxville, TN. Grant Scalf and Caleb Boaz have cracked the code on balanced and effective programming for their clients and theirs is a model many boxes should follow.
If you want to be stronger, lift heavy shit. I separate my strength work from my metcon by several hours because I am a gym rat and my schedule permits, Strength in the morning, metcon in the afternoon. I know time may be a factor, but success depends upon your commitment to progression. Regardless, lifting heavy things and using bad language are two of my favorite things.