Get Your Free Week Trial Today! | 317-407-4512
BLOG

Views from the Box – Working on Our Weakness

This month was our second time testing personal bests at CrossFit SSP. We had done this 3 months into training, at the very end of May and the first week of June, and we did so again this September in order to gauge how the programming has been working. The results, overall, were truly outstanding. Everyone hit a new personal best on back squat and deadlift, which given the programming we have been following is not a huge shock. Everyday is leg day. Never forget that! However, when we tested overhead press, the results were not as encouraging. It was very obvious that as a team, the overhead strength needed work and was a glaring weakness. The great thing about testing is that now we have identified this weakness, and we can work to make it better. This week has seen a variety of techniques to start developing greater overhead strength.

First, the programming has included traditional strength exercises programmed at specific percentages in order to induce strength development in our athletes. CrossFit may talk about constantly varying the exercises, but science says that things like progressive overload still apply, and this is one of the best ways to build strength over time. It is pretty certain that increasing percentages of weight over time while holding repetitions steady will increase strength in the athlete. Address the weakness, and it will eventually become a strength.

Second, gymnastics have become a focus every day at our CrossFit class. Not only does it get people really outside of their comfort zone (get comfortable with being uncomfortable!) but I have found that gymnastics are a great way to increase strength endurance. While an exercise like an overhead press is great for working overhead strength, forcing an athlete to maintain a handstand for a set period of time is going to do great things for their shoulder’s strength endurance. It is one thing to be able to press something once, it is quite another to do it repeatedly, and in the sport of CrossFit the ability to repeat a movement over and over and over again is extremely important.

Given these changes, I’m already excited to see what happens when we retest for the third time. There is no better feeling than watching an athlete hit a personal best, and I’d put a lot of money down on there being some great PR’s next time around on overhead exercises.

Other Posts You Might Like

How to Enjoy the Holiday Season

Next week is one of the most widely celebrated holidays in the country: Thanksgiving. I’m sure you didn’t already know that. But the question for those of us who are fitness-focused and health conscious can quickly become how to enjoy the holiday season. For 11 months of the year, we work on eating healthy foods, … more »

Diana Kelly Testimonial

Diana Kelly started working with us this August through our Online Training Program, and she has had success all due to her hard work. Below, she shares her experience working with us, and how it’s helped her so far. “In July of 2018 I had probably hit the most unhealthy period of my entire adult … more »

How much can you improve your life?

Paint this picture in your head. Susie starts coming to the gym consistently, three times per week. She cleans up her nutrition and sees great results. Then, after losing 15 pounds, it all starts going backward. She starts gaining the weight back as the focus on nutrition goes away. Susie then gets frustrated and stops … more »

Self-Improvement, or self-lying?

The self-improvement / personal development industry is now worth over $9 billion. Thats billion. With a B. From Tony Robbins to Tim Ferriss, all sorts of people are working in, and profiting off of, everyone’s desire to become a “better version of themselves.” Even Apple’s latest commercial ends with, “There’s a better you in you.” … more »

Eating for health and performance

At the CrossFit Level 1 (L1) Seminar Course, all participants are taken through a wide range of topics relating to wellness. While this course is a coaching certification, and therefore focused on teaching someone how to coach CrossFit movements safely, there is also a large portion of the class focusing on nutrition. Nutrition is a … more »

Macro Friendly Chili

Fall is hitting here in Indiana, and in my kitchen, that means one thing: chili season. Chili is among my favorite foods, but all too often it is extremely high in fat, then served with cheese, sour cream, and chips on the side. It doesn’t have to be this way. This macro friendly chili will … more »

Ready to transform your life?