Getting Stronger is More Important for Your CrossFit Game Than You Think

Written by Jared Enderton

If you think of CrossFit competitions – how many events are super heavy? One out of four? Two out of five? It’s not a high percentage, yet, thinking about it that simply will leave you shorthanded. Let me explain why. Even though most competitions only have one or two heavier events – there are plenty of other events where strength is CRUCIAL to you doing well. Let’s take Fran for example. 21-15-9 of 95/65lb Thrusters and Pull-Ups. You wouldn’t think strength plays a role – but it DOES!

Take a guy who front squats 225 and push presses 185 for example. He is doing 45 front squats at 42% of his max, and doing 45 push presses at 51% of his max. Ok, what if that athlete increased his front squat to 265 and his push press to 215? He is now doing 45 FS at 35% of his max and 45 PP at 44% of his max. That’s a HUGE difference! 7% less across 45 reps on both the front squat and push press (AKA a Thruster!). That athlete is now able to relax WAY more throughout the thruster reps because he’s working at a lighter %, and, his heart rate will stay much lower as a result. Without any increase in aerobic capacity – he is FITTER just by becoming stronger.

Think about Isabel (30 snatches for time at 135/95). What if a female athlete snatched 165? Then 95lbs is 57% of their max. Not bad. For an athlete who snatches 130 – their 57% would be 75lbs! I always bring this example up when you see top athletes crush barbell movements – most of the time the athletes winning the barbell events are the STRONGEST. They are simply working at a lighter % of their max than the rest of the field. Of course, they are incredibly aerobically fit and all that – but you get my point. Think about all of the champions in recent years – they are ALWAYS in the top in the heavy weightlifting events (Froning, Fraser, Toomey, Thorisdottir, Medeiros, etc).