“You will hardly ever see a 1 rep max in a WOD. Manikis says that the goal is to build strength for multiple reps. Fatigue will certainly not lead to any strength gains – it’s hard to gain strength as it is, let alone when you aren’t recovered,” he said. “Longer aerobic-based metcons decrease the production of hormones that are vital for strength gains, fatigue the body (and the mind!) and are hard to recover from. Too much circuit training in the form of metcons decreases testosterone, which is required in order to develop strength.
In 2012, there were more muscles compared with the leaner, lighter competitors from years gone by,” he said. “If you look at the body shapes of the 20 Crossfit Games competitors, you’ll see huge differences to those on display this year. As always, there is still a massive endurance part to the workouts, but more emphasis is put on heavier movements as Crossfit tries to become more spectator friendly.”Īdam Manikis, Crossfit Level 1 coach and 2011 Australian Regionals competitor, says crossfitters used to be endurance athletes, but these days they’re power athletes. Look at the RXD weights in competition workouts these days compared to four years ago. “The nature of the sport has definitely changed. Strength is everything – you need to have a good base level of raw strength, but also be able to apply that raw strength into the functional movements of Crossfit,” Pirri said.įrom left to right: Brooke Surtees, Stacey Harris, Claire Champine “No matter how good your technique is, if you’re not strong enough you won’t be able to lift it.
He says there is no substitute for strength. However, strength gains are hard to come by, and it’s a slow process.Īdam Pirri from Crossfit Active in Sydney has been in the game four years, opening the box with his partners Chad McKay (2012 Australian Regionals winner), Luke Starr, Ben Perrin and Patrick Fitzsimons two and half years ago. The sport is evolving so, if you want to be competitive, you have to be strong.
So, I thought maybe there was some wisdom in the theory, and decided to investigate.Įach year the workouts at Crossfit competitions like the Games and Regionals are getting heavier. Suffering from withdrawal, I rebelled – why not throw in a sneaky extra metcon per week to satisfy my addiction?! Then my strength gains stopped dead. Because of this theory, there came a time when I was doing just two metcons per week – and, given I’d fast become a metcon addict, this freaked me out! However, if I’ve been told one thing more than anything else since I started, it’s been ‘get strong and don’t over-metcon’. Metcons are what the sport of Crossfit is all about, and we crossfitters are addicted to them. Not to mention the camaraderie that’s built when you’re all lying on the floor panting and sweating following a good WOD. Who doesn’t love a good metcon – the adrenaline, fun, challenges and pain.
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