141022 – Firmitas & Patientia


***Strength and Endurance

“Strive to blur the distinction between strength training and cardio.”

Because of several conversations I’ve had recently with students and clients concerning “getting big”…i.e. “gaining muscle mass”. Ive done some research and found an interesting article on the CF Mainsite concerning mass gains and the efficiency of CF-style workouts (HIIT) to produce these results.  The gist of it is that the stress caused by CF-style wods causes your body to secrete natural growth hormones because it feels as if it is being threatened… the typical “Oh my God I just might be dying!” feeling we get during the set of 15x thrusters in Fran.

“If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach (Glassman),
Here is a hierarchy of training for mass from greater to lesser efficacy:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids 
4. Bodybuilding without steroids
The bodybuilding model is designed around, requires, steroids for significant hypertrophy.
The neuroendocrine response of bodybuilding protocols is so blunted that without “exogenous hormonal therapy” little happens.
The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.
Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don’t come close.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.”

In short, CF grows beards… but not in the ladies of course.



1) EMOM for 3 sets 5x Hi-Hang Snatch @~50%.  Drill the power position and vertically “jumping” the bar.

2) E2MOM for 4 sets 3x +1ME Rack Split Jerks.  Heavier than last Wednesday

3) E2MOM for 4 sets 3x +1ME T&G Cleans.  Heavier than last Wednesday

Strength alt between 1a & 1b E2MOM for 3 sets each.

1a)  5x HBBS.  Add 5-10# to each set from last Wed

1b) 5x BN Clean-Grip Push Press.  Elbows forward.  Add 5-10# to each set from last Wed


EMOM for 9 minutes:

15/12 Calorie Row
5x Snatch (full) @135/95#
35x DUer

*Alternate each movement each minute.  Each movement will be performed 3x’s.


CFV Wednesday WOD

AMRAP in 15 min of:
10x KB Swings (70/53)
10x WallBall (20/14)
10x Ring Dips


Run-Club… meet at Fireman’s Park by the playground Thursday morning @6am.


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