Coach Rip

Absolute strength will improve your CrossFit across all spectrums–the quick lifts, metcon, gymnastics, even monostructural movements such as rowing. You need more of it. I need more of it.

To this end, I am starting an experiment. For the rest of the year, I am not going to do any of the benchmark workouts as RX’d, only heavy versions. I am going to implement a Starting Strength program focusing on absolute strength, as well as change my diet in order to effect strength gains. In addition, all the WODs I will do will have a strength and power bias. Come the new year, I am going to hit the benchmarks to see if any increase in absolute strength translates into increased performance in the the benchmark WOD’s.

If any of you potential guinea pigs wish to join me in this experiment, please let me know.


5 Rounds

2 Muscle Ups

3 Clean and Jerk 90% 1RM

4 Handstand Push Ups

5 Pulls on the Concept 2 Rower (put the drag on 10 and let the flywheel slow down, but not stop, between each pull)

Your score is the total amount of meters rowed in all 5 rounds. Rest 1 minute between rounds.

Post load and score to Comments.