A while back someone asked what the goals were for BHCF’s programming. There was an easy answer for that, at least according to CrossFit dogma: the goal of the workouts is to increase work capacity across broad time and modal domains. In other words, to be good at any physical challenge — those which require short bursts of intense strength and effort; those which require sustained cardiovascular endurance and stamina; and everything in between.
Strength and fitness are directly interrelated. The stronger you are, the more work you will be able to do over longer periods of time. When you have to do 80 deadlifts during a WOD, it’s going to be easier to move that weight if your one-rep deadlift max is heavier. Greater strength leads directly to better performance.
Without giving some attention to strength, your overall capacity for fitness is limited. There is only so fit you can become without focusing on becoming strong as well. This has been the thinking behind the programming over the last few weeks at BHCF.
In the future we won’t be strength training quite this much, but we will be lifting more than we had in the past. It’s part of the duty we owe to you when you sign up for a gym promising to forge elite fitness. You can expect a strength/skill exercise followed by a short to medium WOD 2 or 3 days a week. The other days will be regular metabolic conditioning workouts of medium to long length comprised of constantly varied functional movements.
Aside from the overall goals of our programming, we realize that everyone has his or her own individual goals too. Strength training may not be your thing. We get that. That’s why we call it a strength/skill exercise: if you don’t feel like going as heavy as you are able to, it’s a great opportunity to work one-on-one with a trainer on technique. Or work on flexibility and range of motion. Or work on speed. Tell the trainer what your goals are, and he or she will work with you to help accomplish them.
Inevitably you will see barbell exercises come up in WODs. As you become stronger and more technically proficient in those movements, your performance will improve … and everything else along with it.