Some of you know that every other Sunday we have a Strongman class that is taught by Jack. I know that most of you don’t even know what Strongman is, or when you think about it you think of crazy Nordic men who are 4x the size of the average human doing things like pulling trucks and cars, holding slot machines with their arms extended, and tossing kegs filled with 300# over 30 foot barriers. While this essentially is Strongman, Jack’s class is not the World’s Strongest Man competition. The fitness theory behind it, however, is similar and great for everyone.
What is Strongman?: The essence of Strongman is moving large loads long distances, quickly. If that sounds familiar it’s because it is part of the definition of fitness that CrossFit uses. Using odd objects like stones, axle (fat) bars, yokes, kegs, and other things, Strongman training is about “classic” strength, moving weight however you can. While there is a technique and method to a lot of the movements, many people find it a fun change of pace because it really is just about moving weight without such an important emphasis on the technical aspect of it. Often times it is easier to find success lifting strongman stuff than with the olympic lifts because of this.
While the name itself obviously refers to strength, strongman training is a great full body conditioning workout as well. Lifting heavy weight very fast shreds fat. The method by which Strongman trains is to work in the first energy pathway we use, the ATP/Creatine pathway, which is the greatest use of energy we have. It is the quick, explosive power pathway, the one you use doing a 1 rep max or a sprint. Strongman events are 90 second or less efforts of total, all out energy use. This is why they are usually heavy weight, max effort things like heavy stone loads or a heavy keg toss. Doing these efforts burns a ton of energy which results in both a great amount of fitness and an overall feeling of a great workout.
Strongman and CrossFit: While a Strongman purist might think it is the best way to train we certainly understand that not everyone thinks picking up heavy, concrete circles and dropping them is a ton of fun. OK, maybe nobody thinks that is fun but me and Jack. We do, however, apply the Strongman principles and movements to the classic CrossFit methodology. A Strongman class might involve one of the classic Strongman events for the “strength” of the day like a max yoke carry, max stone to shoulder, or even a 1 rep max back squat. The WOD then might be a more CrossFit like AMRAP where we replace one or two elements with Strongman movements.
An example class could be the following:
Strength: Back Squat
Find a 1 rep max
or
Yoke Carry
Find a max carry for 50′ in 5-6 attempts
WOD: “DT”
5 Rounds
12 Deadlift 155/105
9 Hang Clean 155/105
6 Push Jerk 155/105
What we can do with this for Strongman class is replace the barbell with an axle/fat bar or even a stone. So as you see you with our Strongman class you get some classic Strongman mixed with our own hybrid Strongman/CrossFit, getting the fun and new experience out of the Strongman training and the same conditioning, familiarity, and great fitness you get with CrossFit without feeling like you are on ESPN the Ocho doing weird things with a VW Bug for $50 and a pat on the back.
Come check out a Strongman class this Sunday at 11am. Jack is very passionate about Strongman as he is with all his coaching and you will get a great experience and have a ton of fun learning some new stuff. You will get your ass kicked too, of course!
FRIDAY : Remember even if you aren’t doing the Open “officially” you can come take class on Saturday just like any other Saturday and do the WOD.
Core Conditioning at 9:15
CROSSFIT
Strength: Squat Clean and Jerk
Find a 1 rep max
WOD: 4 Rounds
5 Hang Squat Clean 155/105
10 Burpee Broad Jump, 4′
L1: 115/80
Rx+: 185/135
SKWAT TEAM: Sumo Deadlift, 4×3 with pause at knee up and down
