Wednesday 130206

With a three minute running clock:
75 Double-unders, then in the time remaining complete 
as many L-Pull-Ups as possible. 

Rest one minute.

75 Double-unders, then in the time remaining complete
as many rope climbs as possible.

Rest one minute, repeat this sequence again.

Post results to comments and BTWB.

They look ominous, don’t they?

Relative Strength Vs. Absolute Strength

Who is the strongest? A person who can do 100 pull-ups in a row, or someone who’s powerlifting total (the sum weight of your deadlift, squat, and bench press) is over 3,000 pounds? The answer is… both. But in different ways. Muscle constitutes a large portion of your body’s mass. That is why, among equally trained athletes, those with greater weight display greater strength. 

So, there are a couple of ways to define strength. One way is to simply say, “How much can you lift, period?” The CrossFit Total is a great example of this (as is someone’s “Olympic Total”). The CrossFit Total gives us our absolute strengthThat is, we know how much our muscles can move, regardless of body weight. The other way to define strength is to take our absolute strength, and divide it by our body weight (in kilograms). This is called our relative strengthSo, consider the Olympic Total (the sum weight of a person’s snatch and clean and jerk) for a moment. Let’s say you have two athletes who we will call Athlete #1, and Athlete #2. Athlete #1 has an Olympic Total of 225 kilograms (almost 500 pounds). He weighs 70 kg’s (154 pounds). Athlete #2 has an Olympic Total of 260 kg’s, but weighs in at 90 kg’s (198 pounds). Athlete #1 has the higher relative strength (3.2), even though Athlete #2 (with a ratio of 2.89) has displayed higher absolute strength. This, by the way, is normal to see. In equally trained athletes, relative strength decreases, and absolute strength increases. 

However, because of their great relative strength, smaller athletes hold a distinct advantage when lifting their own body weight. Elite CrossFit athletes of lighter weights can usually be counted on to perform 50+ pull-ups in one set. Elite CrossFit athletes of higher weights (think 210+) normally have to dedicate special effort and programming to match the same feat.

So what’s more important? Well, as is often stated, CrossFit specializes in not specializing. Therefore, you need both. Meaning, you want to be just as competent at Cindy as you are at Heavy Grace.”  Could it be that you won’t reach your absolute potential in either, in the pursuit of excellence in both ends of the fitness spectrum? Yes. That, however, is a healthy compromise that we accept, in trying to ready ourselves for whatever life throws at us.

This information is referenced from the book Science and Practice of Strength Training, written by Vladimir M. Zatsiorsky and William J. Kraemer.

Reminder that there will be a Nutrition Coaching Program  meeting on Wednesday at 7pm.  The meeting is free for all participants in the Nutrition Kick Off.  All are encouraged to attend to get new recipes support and to learn about the effects of sugar.

We just got word about “The Atlas Barney Stone” competition to benefit Phoenix Multisport. It is a partner competition that will be held March 17th, starting at 9:30 A.M. For more information, check here.

Comments

  1. James (O.G.) :

    No one actually has a powerlifting total over 3,000 pounds, do they?

    • Danni :

      James, their is I believe an athlete named Donnie Thompson who in 2011 achieved a 3000 total. Also, their are other athletes from Westside Barbell who are in the upper 2000’s.

  2. slaughter :
    • James (O.G.) :

      Yeah, but look at all the suits and wraps he used. I mean, if I used all that stuff, I could get at least 245. Well. . . .maybe.

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