CrossFit defines "strength" as "the productive application of force." A simple way I like to think of this is that true strength is useful strength. What good is it to have raw strength that one cannot apply in various life (or even sport) situations? What's the point of being the fastest person on the football field if you can never get open or catch the ball? If you're a longtime Raiders fan then please don't answer the latter question - you have it hard enough as it is without me bringing up old wounds.
From the CrossFit journal in 2008:
Strength, as an isolated quality, can be defined and measured as the biological contractile potential of muscle--as how hard your muscles can contract to apply force. But from our perspective, Coach Glassman explains in this lecture excerpt, that is an incomplete definition and an isolated measure that doesn't really reveal much about its application to real-world functionality (just as VO2 max measurements alone tell us little about a person's capacity and athleticism).
True, useful strength is not merely the muscles' ability to generate force but a body's ability to productively apply that force.
The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece--in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as "technique." Omitting them from one's training necessarily results in only partial fitness, partial expression of one's genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection--whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age.
Now that many of you have a bunch of newfangled raw strength courtesy of the last eight weeks, we're going to spend the next couple of months applying it in various ways to effect positive changes in your overall fitness. Part of that application will be an increase in the frequency of the Olympic-style lifts and related variations of those lifts. This will build upon the raw strength foundation you've laid by expanding many of the other general physical skills that CrossFit, weightlifting, and life requires - balance, coordination, speed, power, agility, flexibility, and accuracy. And obviously, we're going to keep you breathing hard and lifting heavy things all the while (in order to maintain your new baseline level of strength while continuing to build cardio-respiratory endurance and stamina).
So, here we go... Monday was an aggressive start, I'll admit it. But sometimes it's like removing a Band-Aid - you just have to do it and get it over with (or in this case get it started). Tuesday should continue to do the trick.
WOD for 06-07-16:
Squat Snatch + 2 Overhead Squats:
5 Sets of (1+2)
Three 4-Minute Cycles For Max Reps:
15-12-9 Overhead Squats @ 135/95 lbs (no rack)
Max Reps Lateral Bar Burpees
Rest 2 minutes between cycles. Overhead Squat reps decrease by 3 every cycle. Score is total number of lateral bar burpees completed.