Let The Holiday #Gainz Begin
Happy Halloween
Enjoy the holiday—this time of year is one of our favorites, too! Get in the spirit, make good choices about treats. We are stoked to announce our annual strength program kicks off Monday.
How to Use Intensity for Strength Gains
CrossFit’s seminal document, “What Is Fitness,” tells us that “intensity is the independent variable most commonly associated with maximizing the rate of return on favorable adaptation.” So, what the heck does that mean for us? In every training session—whether it’s a short, intense workout or a single heavy lift—applying power and force with full intention drives physiological change. In other words, intensity leads to results!
As MidState CrossFit athletes, we believe in empowering you with knowledge, so you’re not just hitting the gym—you’re understanding the science and purpose behind each lift and movement. We’re here to forge a lifestyle built on informed, intentional strength and resilience.
Why Intensity Is Key
Now that we know intensity is a catalyst for positive change, let’s step back and look at the bigger picture. Consistency in mechanics, focused lifting, and a steady training routine prepare our bodies to tap into intensity. When we lift purposefully, we don’t just increase muscle; we gain strength, reduce body fat, enhance our endurance and VO2 max, and improve focus. We even foster resilience and self-discipline that translate into every part of our lives.
But here’s the reality: the holidays can derail even the most dedicated athletes. Between family gatherings, festive treats, and disrupted schedules, staying on track can be tough. But there’s a silver lining—the extra holiday calories can fuel big growth if we train right! For the fifth year running, we’re diving into a holiday powerlifting cycle. With the right mindset, you can turn seasonal indulgences into powerful gains.
Mindset and Strength Training: Building Your Floor to Raise Your Ceiling
Our workouts are varied, but they aren’t random. This next phase focuses on strength, coordination, stamina, power, and speed. We’ll work on two types of progress: raising your “ceiling” (your maximum strength, as you achieved in the MSCF Lift-Off) and strengthening your “floor” (the baseline that lets you lift frequently and consistently). Imagine it like a graph: when you broaden your base by lifting consistently, your potential for greater gains, or a higher “ceiling,” increases.
Starting next week, and for the next 8 weeks, we’re prioritizing three cornerstone powerlifting movements: the Back Squat, Deadlift, and Bench Press.
Success Tips for the Powerlifting Cycle
Stay Consistent Show up for every session. Each lifting day matters, especially during the holidays. Your consistency is where the real magic happens.
Lift with Intention Pick weights that challenge you without sacrificing form. Staying technically sound maximizes your gains and reduces your risk of injury.
Focus on Movement Quality Approach each lift with purpose and precision. The more refined your form, the more effective and sustainable your strength gains.
Push Intensity Without Overdoing It Aim to end each lift breathless but able to recover quickly. This balanced intensity is where optimal, lasting strength gains happen.
Take this holiday powerlifting cycle as an opportunity to level up! Let’s channel those extra holiday calories into strength, resilience, and powerful gains, so we hit the new year stronger than ever.
