• Zac Zuspann

Get Ready for COMPLETE Strength!

Updated: Jul 27

Our Annual STRENGTH CYCLE is here! We will always keep variety in our training and combine different training modalities, it is what CrossFitters do! The relentless pursuit of well rounded fitness :)


However, this is our time to focus on GETTING STRONGER! Slowing down and focusing on strength is so important.

  • Strength is a key component to building muscle, which is the most powerful tool for raising metabolism and keeping to you lean FOREVER

  • Strength training is FAR MORE EFFECTIVE for improving body composition compared to "metcons" or "cardio"

  • Strength often "unlocks" the path to higher level skills and movements. If you want to do pullups, handstand push-ups, or have a big clean and jerk. Strength is the foundation

  • Enjoy the slower paced strength sessions. Embrace the opportunity to focus on lifting heavier and perfecting movement. Let's get STRONG!

NEW CYCLE HIGHLIGHTS AND FOCUS


Read to MAXIMIZE GAINS and POTENTIAL


Purpose

  • Build STRENGTH in the deadlift, bench press, gymnastics, and olympic lifting

  • Maintain excitement, variety, and the constant approach to well rounded fitness through blending in creativity in gymnastics, weightlifting, and CrossFit style WOD’s/MetCons.

  • Build movement quality and consistency.

What to Expect Weekly

  • LONGER REST PERIODS DURING STRENGTH - You have to be fresh for each set to maximize STRENGTH STIMULUS!

  • Expect to slow down and focus!

  • Monday = Deadlift Day

  • Wednesday = Bench Press Day

  • Weightlifting strength - 1x weekly - day will vary

  • Gymnastic strength - 1x weekly - day will vary

We are still on the PATH TO WELL ROUNDED FITNESS by doing CrossFit WOD’s, breathing hard, and using variety, BUT we are FOCUSED on strength for 8 weeks


 

Customizing for Your Goals and Your Fitness Level

  • Two TRACKS to choose from on STRENGTH DAYS (Deadlift and Bench Press)

  • Your choice supports YOUR goals and YOUR experience level!

STRENGTH Track

MY PRIORITY IS TO MAXIMIZE MY PERFORMANCE IN THE GYM

  • I have ALREADY spent significant time building the structure of my body and have adequate muscle structure and movement patterns to focus on lifting heavier NOW

  • My priority is to see my strength, skills and all performance measures including my 1RM numbers go up - my physical performance IN THE GYM is a top priority

  • I have 12 months or more weight training/CrossFit experience I am proficient in all movements and closing in on muscle memory -

  • I understand this track is harder on my body, the reward is worth it for me.

FITNESS/MUSCLE Track

I WANT TO LOOK, FEEL, and PERFORM MY BEST IN DAILY LIFE

  • Improving my body composition is more important than how much I can lift

  • I value my performance, BUT my top priority is improving my health and having maximum energy and vitality. I want to look, feel, and perform my best outside of the gym

  • I would love to get stronger, but my numbers are less important in comparison to the way I look and feel on a daily basis

  • I may have less than 12 months of weight training experience

  • I may still be learning to master the movement patterns

 

LEVEL 1 or LEVEL 2 on Weightlifting days (Clean, Jerk, Snatch)

  • What to EXPECT on these days

Level 1

  • Less than 1 year of practicing the Olympic Lifts

  • I am still building the patterns of the clean and jerk and snatch into muscle memory

  • I am not highly invested in my 1RM for these lifts

Level 2

  • More than 1 year of practicing the Olympic Lifts

  • I have built the pattern of the clean and jerk and snatch into muscle memory

  • I am highly invested in my 1RM for these lifts

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