New Strength Progression

IF ONLY WE COULD ALL SQUAT LIKE OUR 1 YEAR OLD…..

I wanted to put some info out about some of the upcoming changes in our strength progression. I have started noticing a trend at Vitality and I want to make sure we address it quickly. Many of you are still skeptical of increasing weight during our strength progressions. For women, this mainly stems from the fear that you are going to get bulky by increasing the weight you do on movements such as Deadlifts and Squats. I can ensure you that your body WILL change by increasing weight with these movements. You will turn from being skinny with little muscle mass to being awesome.

Now let me put out some disclaimors before everyone freaks out…..If you are new at Vitality, I DO NOT want you to go heavy during the strength progressions. This is your opportunity to use this time for skillwork and getting more comfortable with the movements. You need to have the confidence in your ability before ever thinking about adding weight during these sessions. Don't be in a rush, were not going anywhere and you will have plenty of time to Deadlift and Squat over the next few years. However, there are many of you that have been here for 6-9 months or more and you are still using a 15# or 25# bar. This needs to change. The training wheels need to come off and you need to buy into the program. I gurantee that every piece of your fitness will improve by taking these strength sessions seriously and pushing yourself.

This also goes for those that continue to show up late and decide to skip the strength progression. That is not how the program works and I will not allow that to continue. Vitality classes aren't ala carte to where you choose when and what you feel like doing. You will need to be here on time so that you can get a proper warm-up and then participate in the strength progression. At the very least, all members can benefit from 10-15 minutes of skillwork with the particular strength movement chosen for that day. One gurantee that I can make you, if you don't squat often, you are never going to be good at squatting…..which means if your not very good at squats, you probably aren't very good at thrusters…..or wallballs….or cleans…….is it starting to make sense yet?

So…..for the next 6 weeks, we are going to squat EVERY Tuesday and Friday. I know that some of you are thinking to yourself….”Well, I am not going to be coming on Tuesdays or Fridays anymore”. However, you will be cheating yourself and your fitness by doing this. Remember, CrossFit is all about getting comfortable with being uncomfortable, this means for 99% of us…..squatting. No one enjoys squatting, not me, or any other human, but we realize how important it is and we do it anyway. With squatting becomes responsibility, it is important that you are comfortable with how to “bail” on a back squat so that you are confident in increasing weight. Our coaches will make it a point to go over these tools with you so that your confident in your ability. Please ask one of the coaches if you don't feel comfortable and we will work with you to help you get there.

An example of how to bail on a back squat