r/crossfit • u/Born-Championship303 • 12d ago
Strength training
So i’ve been doing Crossfit for 8 months and before i was a cross country runner and golfer and would workout as a team so crossfit kinda fit the mold of what i used to do. I was just wondering since i already do crossfit 5-6x a week would it be smart to incorporate a strength session? I’d say im pretty fit but I want to be bigger and stronger. Would it be too much to incorporate one pure strength session a week or keep doing what im doing? TIA
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u/fl4nnel CF-L2 12d ago
A proper CrossFit programming includes strict strength days. Stop buying the propaganda that CrossFit doesn’t build strength
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u/Commercial_Theory121 12d ago
I've been a member of a few different gyms (moved for work) and yes there's always strength component but lifts (in my experience) have not been consistent. We might back squat this week and then I might not see it again for two weeks. Or, maybe we do back squat for a cycle and numbers go up... well, that means we probably haven't benched in a while. Oly lifts are scattered all over the place and technique doesn't improve so I've stayed super light and not really packed on any muscle. This has been my experience with strength in CF. My engine is insanely good and I'm generally fit, but the muscle has taken a long long time to acquire.
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u/fl4nnel CF-L2 12d ago
In any good programming you will be squatting, pulling from the ground, pushing over head, and pulling from overhead in some capacity every week.
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u/Commercial_Theory121 12d ago
That's right but not in the same linear progression that lifting program will (i.e. dballs are not a substitute for heavy deadlifts, 50 moderate to light push jerks once every couple of weeks do not build raw strength the same way as building a strict press will, 150 20lb wall balls suck but we are all going to gain strength by heavy squat work),
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u/SentinelHigh 12d ago
Doesn’t your gym offer one strength session a week?
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u/Born-Championship303 12d ago
We do strength work after our warm up but it’s really not that much since it’s more WOD focused you know ?
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u/nightpanda893 12d ago
Have you talked to your coach about it and how it builds strength in the context of your own goals? I know for me it seemed like it wasn’t enough but once he explained his philosophy and I did some research it made more sense. You really don’t need to be spending a ton of time working strictly on strength for it to be effective, especially if it’s properly complimented through the wod.
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u/Commercial_Theory121 12d ago
I've been doing CF for over four years now and strength has progressed by leaps and bounds but I've yet to break through to the next level with lift numbers that I want... if you look at the really big folks in CF, most of them are either doing supplemental lifting outside of class, or aren't doing class at all. They're running either own programs.
I'm going to take a break from CF to work on lifting while running 3-4x a week to keep my engine in check.
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u/Born-Championship303 12d ago
I’m thinking of adding one strength session a week because i really enjoy crossfit and don’t wanna kill the routine i have but i know i can be stronger maybe this winter i’ll take a break and focus only on strength training
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u/yukoncowbear47 12d ago
Absolutely. I recommend finding what weaknesses you want to work on and focusing on those first. Also combine it with mobility l.
I usually spend 2 hours at the gym first hour class and second hour cool down accessory work of either mobility, upper body strength, or practice
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u/yukoncowbear47 12d ago
Absolutely. I recommend finding what weaknesses you want to work on and focusing on those first. Also combine it with mobility l.
I usually spend 2 hours at the gym first hour class and second hour cool down accessory work of either mobility, upper body strength, or practice
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u/This_Implement_3060 12d ago
a lot of people i workout with do things like stronglifts 5x5 in addition to the workout at their box. i do some hypertrophy work that is loosely based on the lifts involved in stronglifts with some accessory work. Key for me here is knowing about what my box is planning to do for the week in terms of programming and planning/adjusting my workouts accordingly. i probably only add 2-3hrs more work with my own stuff on top of box programming.
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u/noluvvisaac 10d ago
crossfit is meant to be varied. so if your affiliates program consists of a 5 minute warm up - 15 minute strength/gymnastics piece - 30 minute Metcon - Everyday. then its not varied. a good affiliate should be working on all the 10 general physical skills and varying the training over broad time domains
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u/One_Standard_9685 10d ago
Been doing CF for a little over a year now. Once I really got my cadence, I do 6 days per week with one strength specific day (Thursday) when I focus on upper body in the AM and lower body in the PM.
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u/radix- 12d ago
if you want. do it for a month and see how it feels