Adding Strength to your Game
I went to Anders in December and let him know that I wanted to do my best in the CrossFit Open this year. I left that day with a new attitude towards the Body building classes and wondered how I was going to eat two pounds of meat every day.
I went to Anders in December and let him know that I wanted to do my best in the CrossFit Open this year. Like usual, he was very enthusiastic and after a brief conversation I could see he was forming a plan. Anders told me I needed to get as strong as I could in the body building classes until February. He recommended that I take a break from the fitness programming and really give my all to the bodybuilding programming. Anders also helped me make some adjustments to my diet. I left that day with a new attitude towards the Body building classes and wondered how I was going to eat two pounds of meat every day.
So how have the body building classes worked out for me? Well, in the first couple of weeks I learned that it is intense. I finally got the chance to see just how strong I am. I also got the chance to slow down and really focus on form and technique. I indeed needed a rest from the rigors of fitness class. All the little injuries I had accumulated went away. My mobility issues also went away and I got full range of motion back. It seems like in the first few workouts you just get your bearings and have to get used to isolating muscle groups.
By the third week I was working at 70% to 80% of my one rep max on everything. I got confident and started to test out more weight. I also began to approach each workout with a game plan. I would review the workouts in advance and set high goals for the day. When I started asking myself just how much can I lift, and really hit every set with everything I had, I realized I could use my time in body building class to develop some real strength.
Between the fourth and sixth weeks I was treating every class like it was the most intense workout anyone had ever done. I was working at close to my potential capacity (80% to 90%) and I still had some energy leftover in the tank. I dropped about ten pounds of body weight and pushed through a weight loss plateau I had hit in the last couple of months. All while eating more food than I thought possible.
By the end of the 8 weeks I moved 90% to 95% of my one rep max across the board. There was definitely a predictable increase in my gains. I think you can approach Bodybuilding class and almost plan your new PRs out. If you are looking to add some strength to your fitness, or feel like you’re progressions in CrossFit are slowing down, the body building class may just be what you need shake things up. I look forward to the Open and plan to come back to bodybuilding class this summer to add more strength to my game. In two months I added about 20lbs to 30lbs to most of my personal bests, lost a few pounds, and I’m as excited as ever to reintegrate back into the fitness classes.
