Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|

The advantages of strength (Insert Arnold yell here)

Home/CrossFit Ktown Knoxville, Uncategorized/The advantages of strength (Insert Arnold yell here)

The advantages of strength (Insert Arnold yell here)

The first row wasn't that bad

The run was actually pretty bad...

The 2nd row was straight gangsta.

Warm-Up: As the athlete sees fit….

MetCon­: Crossing the Nefud


5k Run

1k Row

-Row, run, row. Good Lord, talk about an enduro-fest at Ktown this Friday! All of you may have noticed that we are a little more strength-biased (compared to other CrossFit gyms) when it comes to training our clients here at CrossFit Ktown. When I say strength-biased, that means that we believe that strength carries over into our total fitness a little more than other aspects, thus we place more emphasis on it. We’ve listed these before, but I believe it’s time to define the ten physical skills/abilities that contribute to our overall fitness.

1. Cardiovascular/Respiratory Endurance – The ability of the body systems to gather, process, and transport oxygen.

2. Stamina – The ability of the body to process, store, deliver, and utilize energy.

3. Strength – The ability of a muscular unit, or a combo of muscular units to apply force.

4. Flexibility – The ability of maximizing range at a given joint.

5. Power – The ability of a muscular unit, or a combo of muscular units to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time between one movement pattern to another.

9. Accuracy – The ability to control movement in a given direction or at a given intensity.

10. Balance – The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.

-Maybe I can give you some reasons that contribute to our belief that strength is key to a solid foundation in overall fitness:

+Increased bone strength/density

+Reduced risk of osteoporosis

+Improved strength of connective tissues, which increases joint stability.

+Increase in muscle functional strength

+Increase in lean body mass and metabolic rate

+Decrease of body fat

+Improved self-esteem and confidence (by looking in the mirror, of course)

-Let me give a real-life analogy of what I’m talking about. Say I’m training an athlete, his name is Ebenezer McCycler, and he is a road cyclist. Ebenezer has hit a big plateau in his training and has instilled a lot of trust in me to help him break through it. Ebenezer hates squatting, but with him relying on me to train him, I make him squat on a starter’s cycle 3 times a week. Let’s say that Ebenzer’s 1RM squat is X. Over the next 2 months Ebenezer’s squat goes up 45lbs, yeeeaaayeeeuuuuhhhh!!! That downward pedal push for every rotation represents a certain percentage of Ebenzer’s 1RM squat. If Ebenzer’s 1RM squat just increased by 45lbs, all of a sudden that downward push just became a smaller percentage of effort for Ebenzer and SKADOOOSH!!! Ebenezer’s plateau has been butt-slammed in the most profound of ways! I hope by giving you this pragmatic example you can better understand the paramount importance of strength to your fitness.

Coach CBo

-In no way, shape, or form am I advocating you to neglect the other 9 abilities and skills.

By | 2017-04-25T14:39:48+00:00 April 16th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Taylor April 16, 2010 at 4:51 pm

    SO you’re saying that I could smoke Lance Armstrong now?

  2. […] This post was mentioned on Twitter by CF Newsscanner. CF Newsscanner said: #crossfit The advantages of strength (Insert Arnold yell here) […]

  3. Coach G April 16, 2010 at 7:38 pm

    Sorry Taylor, Lance squats 675.

  4. Coach CBo April 16, 2010 at 9:48 pm

    It’s a fact… look it up

  5. crossfitktown April 17, 2010 at 8:55 am

    Taylor and Brandon… good luck today at the Barbarian Games. You guys are animals
    -Miss J

Comments are closed.