For a lot of you at the gym this last two weeks has felt like your first 2 weeks of CrossFit, except you’re probably just more familiar with that sore feeling. Believe it or not in this constantly varied, functional fitness world, there is a method behind the madness. At Icehouse we do training cycles, to keep making you better athletes. Each cycle is roughly 12 weeks long with our training pinnacle being the CrossFit Open (even if you’re not a games athlete, it’s a lot of fun).
So back to why you are feeling a little bit sore lately, this might seem like words from the nerdery but stay with me. Last training cycle we stayed in the heavier weight ranges, slowed things down, shortened the reps and worked on building strength. Now we’ve switched gears and this cycle is all about gaining muscle mass, endurance, while continuing to gain strength, and it’s called hypertrophy.
Hypertrophy involves enlarging a muscle by overloading it from a strength standpoint. We have added reps while keeping the weight in the 60-80% of our 1 RM. This make our muscles grow to the size of Arnold Schwarzeneggers (just kidding…kind of). This type of volume, weight combination has several advantages to it, one being muscular endurance. Not like the marathon running endurance but the “hold on to the bar for 5 more squats in a metcon” type of endurance. After a few weeks of this style of training you’ll be able to push a little bit harder during the mid range workouts (i.e 20 Push Press, 20 Box Jumps, 20 Front Squat). As you’re learning this does not mean they get easier, it means your time should get a little faster.
This style of training also gives you yet another opportunity, to perfect your form. As always it’s Form, Function and then Intensity. Staying in these lower weight ranges allows you to feel the movement and how you are moving. You can work the little things like weight in your heals, chest tall or getting your head through the window, while still getting stronger.
In the fitness world any type of variation in your training will leave those muscles feeling sore. In this case we have increased your volume of training pretty significantly. Things will start to adapt over the next week or so and your body will adjust to this new volume and every step wont remind you that you’re a CrossFit athlete.
Keep Being Awesome
Sara Mozingo is the Co-Owner, head coach, and programing wizard at CrossFit Icehouse. When she’s not developing rep schemes and diving into the nerdery she enjoys hanging out in nature hiking trails or climbing rocks with her side-kick Mr. Mosely.