CrossFit Strength

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Strength in Fitness

Building strength through CrossFit focuses on mastering foundational compound lifts like the "big three", squat, deadlift, and bench. Other foundational principles that focus on building strength are progressive overloading, emphasizing good form, technique, and high-intensity interval training (HIIT). Prioritize rest days and deload weeks to give your body enough time to recover. Recovery is just as important as training.

One unique thing about CrossFit is that athletes are rewarded for being able to perform at high volumes with heavy weights. For instance, athletes perform the best in the Workout of the Day (WOD) if the RX weight is about 20-40% of their one rep max (1RM). Cross-fitter's strength is different because of this focus on training. Powerlifters usually focus on training for fast-twitch muscle fibers, while cross-fitters focus on the slow-twitch muscle fibers to build muscular endurance.

With all that has been said above, what is the standard strength range an athlete should aim towards? There are some strength milestones in CrossFit, and they tend to be a solid foundation for well-rounded strength.

Bench Press: bodyweight

Back Squat: 2x bodyweight

Deadlift: 2x-2.5x bodyweight

Power Clean: 1.5x bodyweight

Snatch: bodyweight

These are subjective goals to obtain and they all depend on the individual. But these are great goals to set for getting strong. However, many elite-level athletes surpass these goals. Especially the Games athletes.

Although these goals are great for reaching well-rounded strength, what about science-based lifting compared to steroids? CrossFit has been known for people who use steroids. You can't get really big or look insanely chiseled without them, right? I personally don't believe in doing steroids. Plus, in CrossFit games, it is illegal to compete if you have tested positive for performance-enhancing drugs (PED). There are health risks involved, and I choose to train naturally instead. This video by Jeff Nippard explains it clearly.

You can still look great and get very strong while training naturally. Nippard himself has competed in natural bodybuilding competitions and has his pro card, which is an impressive feat. However, you can't reach this fitness level without proper training, diet, and recovery. Recovering is just as important as training.

Recovery After Training

Despite what you may read, listen to, or watch on YouTube, there is no better way to recover than the essentials: A well-balanced diet with some underrated good night's rest. Athletes believe that you need the best supplements to recover the fastest. Although supplements are effective, they aren't your primary source of recovery.

If you have an overall well-balanced diet and drink plenty of water, that will help with a speedy recovery more often than not. The recommended amount of water to stay hydrated is to drink about 3 cups of water for every pound lost during a workout. This will keep your muscles hydrated, keep your mind clear, and maintain a healthy digestive system. Another way to speed up recovery is cryotherapy. Studies have shown that people who take ice baths or cold showers three times a week (usually after workouts) have 30% fewer sick days, increased metabolism, and reduced inflammation in the ligaments and muscles.

Recover is important and it is half the battle in reaching your fitness goals.

References:

https://misfitathletics.com/articles/are-you-strong-enough-to-go-to-the-crossfit-games/

https://wodprep.com/blog/crossfit-strength-program/

https://www.healthline.com/health/muscle-recovery

https://www.youtube.com/shorts/5ssRFzykAKM