The Essential Strength Pillars

  2018-07-20 10:00AM

While strength is only one piece of the CrossFit puzzle of variance, it certainly pays to be strong. Most people at the box want to develop some form of strength, whether it’s a heavier snatch or simply a strict pull-up. There are three pillars of strength that drive progress no matter where you are in your fitness journey. They apply whether you’re a competitive CrossFitter, focusing on weightlifting, or looking to improve your overall bodyweight strength. If there’s a gap in one of these areas, your strength will most likely suffer. These pillars are the foundation; they support not only your training but also your growth.

  Progressive Overload. Progressive overload is defined as “the gradual increase of stress placed upon the body during exercise training.” Simply put, you’re doing more and placing more load on your body over time to drive adaptation. For example, you could be adding some weight to the bar, doing more reps, and/or having more productive training sessions.  It will be easy for a beginner to add weight, but more difficult the more advanced you get. That’s why smart programming is crucial!

  Recovery. Time spent recovering from training is just as important as the time spent in the gym. The time between training sessions is important for your muscle tissue to repair itself. If you have not given yourself ample recovery time, then you won’t be able to hit your numbers. Recovery also includes getting enough sleep and doing stretching/mobility work. It can be tempting to push your limits when you are so deeply focused on reaching your goals, but rest and recovery are essential to maximizing your strength and performance potential.

   Nutrition. Nutrition is not only a key for living a healthy life, but it also plays a huge role in your performance. What you put into your body is fuel for your workouts, so choose wisely. You need the right amount of protein, fat, and carbs to give you energy for your workouts without storing extra fat - unless your goal is to gain weight and add size. Carbohydrates help you sustain energy during a workout, while protein helps you build muscle and keeps you feeling full. Healthy fats are important for nutrient absorption and optimum brain and heart function. Make sure to get an adequate amount of each of these three macronutrients from high-quality foods for optimal strength and performance results!


What does the name mean? It means perseverance. Molon Labe represents every man’s and every woman’s struggle and the power to rise above. Everyone faces battles in life. Molon Labe is where you will find your inner strength. You will succeed. You have the power within. We are here to guide you through your journey.

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