What’s a typical CFBB session look like?
Let’s do this…
Yesterday we did some upper body pushing and pulling in the frontal plane.
“Basically, most CrossFit is up and down… If you look at their 9 foundational movements you’ll see that it’s all up and down with nothing in the frontal plane, meaning very little chest… There’s very little back either… What this means is that the shoulder structure [a floating joint] doesn’t have the necessary support from the chest and back, which will inevitably lead to shoulder problems…”
Today, [Friday 4th] you’re getting some whole body frontal plane action…
“Find heavy 100ft yoke carry” - your squats will feel like a dream afterwards… There’s some psychological trickery here - if you were moving 200 but you squat 140, the squats will feel light, relatively speaking, even if it’s a 5 rep max… As an added bonus, the yoke will train your midsection and frontal plane strength in ways that traditional methods can’t touch… Research demonstrates that heavy carries are superior exercises for training the abdominal wall, external obliques and quadratus lumborum to create stability in the torso / trunk. Training the midsection through yoke walks builds / results in an efficient, balanced and braced torso, allowing for greater stiffness and fewer energy leaks and injuries for athletes of all kinds, performing any and all lifts and tasks. And because it’s low skill, you can get this training effect in your first session.
- Low skill
- Frontal plane strength
- Midsection / core strength
- Time frame lessens the stress
- Develops greater stiffness meaning fewer energy leaks and injuries
- Relatively “easier” squats…
“Or wide stance box squat” - once basic linear progression has run out, we add in variety… If two people squat, one might get huge glutes, one might get huge quads… People respond differently to the same stimulus, as such, the stimulus needs to be changed in order to bring up lagging muscle groups and perfect technique. Intensity is changed each time. The variation is changed every six sessions or so.
- Sagittal plane strength
- We’ve now hit all the muscles of the legs and hips
- Rapid progression at first