CrossFit Syracuse meet Functional Bodybuilding
Functional bodybuilding is a training method that aims to improve an athlete’s long-term performance and potential by focusing on improving muscular balance, movement quality and body composition in the immediate term. New athletes often don’t have enough muscle to optimally control their bodies and the muscle they do have is almost never balanced throughout their physique. Top-level athletes have been using FBB for over a decade to help break plateaus, safely increasing their training volume and build impressive physiques.
One of the major differences between traditional CrossFit programming and Functional Bodybuilding is that in the latter, we use the clock very differently. Functional bodybuilding often requires us to move slowly through a range of motion so that it can be perfected through practice. In this way, Functional Bodybuilding can be especially helpful for improving the foundational movements of CrossFit.
As many of us know, the bigger your muscles grow, the stronger they become and while CrossFit programming achieves this positive goal, it does not exclusively pursue it. Functional Bodybuilding is designed with a greater focus on driving muscle hypertrophy as compared to CrossFit. Additionally, while you are Functional Bodybuilding, you are adding muscle where it’s needed most to improve performance instead of attempting to achieve a specific aesthetic, as is the case with Traditional Bodybuilding.
I believe that there might be a decent-sized group of CFSers who would enjoy a little Functional Bodybuilding in their life. If you want more Functional Bodybuilding in the future, please let me know dan@crossfitsyracuse.com.
Durability
Band Pull-Apart – 1 Min
Band Straight Arm Pulldown – 1 Min
Skill/Strength
Organize, find appropriate scales and plan out exactly how part A & B & C are going to go.
WOD
A – Complete 3 Rounds of the following work with less than 30 seconds rest b/w each movement and less than 2 minutes b/w each round
Strict Pull-Ups (Max Effort Unbroken Set) + Assisted Strict Pull-Ups (ME UB Set) + 1-Arm Ring Rows (10 to 12 reps) + 1-Arm DB Bent Over Row (10 to 12 reps)
B – Complete 3 Rounds of the following work with less than 30 seconds rest b/w each movement and less than 2 minutes b/w each round
Split Stance Overhead Press (8 to 10 reps) + 1/2 Kneeling 1-Arm DB Overhead Press (8 to 10 reps) + Weighted Push-Ups (ME UB Set) + Assisted Push-Ups (ME UB Set)
C – Complete 3 Rounds of the following work with less than 30 seconds rest b/w each movement and less than 1 minute b/w each round
Double KB Gorilla Row (30 Reps) + 1-Arm Plank (30 to 45 seconds per side)
Scores from Tuesday
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