Strength

5 min Warm-up

  • Squat Therapy

Strength (15 min)

5, 5, 3, 2, 3 x 5 (workset)

  • Front Squat
  • Bench Press

Conditioning

  • Basketball

Tags:

What the hell, Rip! 

In an article written by Men’s Health, the outspoken and legendary strength coach, Mark Rippetoe, rips his former associate’s, CrossFit, method of training for strength. “CrossFit is exercising. It may be hard and make you sore, but it’s just exercising. It doesn’t have the capacity to program a strength increase,” he says.

Let’s just say Rip does not mince words. He says what he means to say. There is no beating around the bush with the man who says, “Strong people are harder to kill than weak people and more useful in general.” 

So, let’s dive into what Mr. Rippetoe is saying. It shouldn’t be difficult since we know Rip is a straight shooter. Unless, of course, we allow our own biases to cloud our perception. I know I did. 

When I first read the headline, I jumped straight into my CrossFit apologist robe and started to defend the “faith” with the vigor of a crusader on his way to Jerusalem! I had to put down my shield and sword and listen to what the old strength coach said.

And here is what he said,

“It doesn’t have the capacity to program a strength increase.” except initially, because as he says, “anything works for six weeks.”

Yes, Rip is preaching gospel! He is correct. 

I know–I know! I know you are wondering how I can take sides with someone dishing on the “faith”! Aren’t I, after all, the one who gave up powerlifting for daily WODs?

Yes, I did, and yes, I believe CrossFit is a very effective training method, but Rip is correct. It is not the most effective method to build raw and pure strength. And, if you are following the daily WODs provided by CrossFit, you’re probably not going to get strong after the initial increases.

And, here is why.

When it comes to increasing your bench, squat, deadlift, or any other feats of strength, only a single method works–progressive overload.

Progressive overload is when you continually add gradual increases of stress (weight) on your muscles to build strength, and Mark Rippetoe’s Starting Strength is an excellent program to do just that. It takes the added stress to tear down muscles so they can rebuild stronger.

You can get away with adding reps to sets for a short period to build strength; however, you’ll eventually stop getting stronger and start building endurance.

So, if you’re doing Isabel, 30 reps of Snatches at 135lb or 95lbs for time, twice a week, do not expect to increase your deadlift or snatch weight significantly. However, do expect to get better at Isabel.

Strongman, Eddie Hall, world record Isabel

And that is what Rip is saying.

If your goal is to become a powerlifting champion, CrossFit will not get you there quickly or at all. 

However, if being functional in various areas of life is your goal, then CrossFit is for you.

Objectives of Today’s Training

  • Pulling Strength
  • Cardio Endurance

Workout-1

10 Rounds

  • 1 Weighted Pull-up
  • 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

  • 1 Deadlift 365/255
  • 3 KB Sumo-deadlift High Pull 70/50
  • 5 Goblet Squats
  • 10 Cal Assault Bike or Ski

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

  • Squat Warm-up
  • 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
  • 5 x 5 at 65% of 1RM x 90%

Bench Press

Workout -2

Accessories

  • 3 x 8 Bentover Barbell Rows
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

15 min EMOM

  • 5 toes-to-bar
  • 10 Wall balls (20/14)

Objectives of Today’s Training

  • Front Squat Strength
  • Cardio Endurance

Workout-1

Strength

Front Squat

Workout -2

27, 21, 15, 9 For Time

  • C2 Ski Erg
  • C2 Bike Erg
  • C2 Rower

Between Each Set Do 5 rounds of with Dumbbells (50/30)

  • 3 deadlift
  • 2 front squats
  • 1 push press

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

Bench Press

Workout -2

Accessories

  • 3 x 8 Bentover Barbell Rows
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

Chipper for Time

  • 800m Ski or 1000m row
  • 50ft handstand walk or 50 shoulder taps
  • 40 wall balls (20/14)
  • 30 knees to elbows
  • 20 hand-release push-ups
  • 10 dips
  • 1000m Bike Erg or 30/20 Cal AB (Standing only)

Objectives of Today’s Training

  • Muscle/Cardio Endurance
  • Squat Cleans and Front Squats

Workout-1

Strength

Find Max Craig Special in 9 attempts

  • 1 Hang Squat Clean + Front Squat

Workout -2

For Time

  • 800-meter row
  • 21, 15, 9
    • Thrusters (95/65)
    • Toes-to-bar
  • 800-meter Ski Erg / Runner

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

Bench Press

Workout -2

Accessories

  • 3 x 8 Bentover Barbell Rows
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips