We lift. 
CFW is proud of our technical approach to CF.  We seek and apply training from powerlifting coaches and weightlifting coaches outside of CF.  Our application of sports specific technique in CrossFit shows in the weights our members use in workouts.  
Strength and power is our foundation… technique is our center.   
In the coming weeks we reenter a strength period.  Yes, we periodize.  The randomization of CF increases performance across all athletic and performance domains.  But without a solid base of strength and power fueled by immaculate technique, a CF’er will be inefficient.  His or her efficiency will decrease even more as fatique increases.  So yes, we periodize.  Or maybe we "shift focus".  By putting more focus on strength training for a few weeks, we can rebuild the technique we may have lost during the last month of higher rep / lighter weight metcons.  Heavy weight rewards the athlete who possesses proper technique with an array of physioligical benefits.  It rewards them even moreso when we shift back to the metcon work with improved performances.
So take the next few weeks of lifting seriously.  We’ll be introducing you to a lot new training methods the lifting community use everyday.  It’ll be fun.
Enjoy the rewards.   
Crossfit Wilmington - Workout Of the Day picture  Crossfit Wilmington - Workout Of the Day picture
Lifting with bands progressively add tension through the ROM where the athlete is stronger.  The bands reinforce the need to acelerate aggressively.  Unlike chains, the bands are actively pulling down on the barbell. 
Crossfit Wilmington - Workout Of the Day picture


0 thoughts on “Posted: 5/16/2010

  1. Julie G. says:

    Great post t. I have been watching the Westside guys using bands as well as some CF people lately on Instructionals. I never really understood it's purpose. Thanks for explaining it. Excited to try it.

  2. Sensei says:

    Shifting focus periodically is the only way too train. Let go of the idea that you might be "loosing your edge" on other things while training this focus. Those things will come back, and when they do, you will have an added bag of tricks to accompany them! Good Stuff!

  3. Justin M says:

    Yo. First, good deal with the bands and periodizing. I do that, too.
    Second, I sent Tony a message about this but I figured I'd post it here, too. I think I'm dropping from the SE individual comp to do a team one. My team has 2 good guys and 2 good girls, but our 3rd guy got injured and our 3rd girl is in LA. We could use 1 of each to take their place. So if there's anyone that didn't quite qualify for CFW's affiliate team, we'd love to have you (esp. someone good at bodyweight stuff). If anyone would be interested, let me know (here or e-mail or whatever). We have a couple days to decide. Either way, I'll see a bunch of you down in Jax.

  4. Andrew says:

    When you want to be the best at something, you look at how the best train. That's one thing that T has never hesitated to do, and one of the biggest benefits he provides to his clients. Whether it is drawing instruction from powerlifters (Westside Barbell, Will Kuenzel at Low Country Strength) or people within the rowing and Olympic Lifting communities; T never hesitates to provide top tier instruction. I don't think some people realize the opportunities they've been given at the gym that are driven by T's desire to see CFWs clients succeed.

  5. Noelle says:

    t – thanks for being willing to invest your time in developing all of us to be better athletes overall. You hold us all to the same high standard that you have for yourself, and it shows. Excited to move forward. I've learned so much thus far and I'm ready to take it to the next level.