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DRS Strong Week 104: How Are You Taking Care of Your Fitness?


        THE FOCUS OF THIS WEEK IS: Take care of your fitness by using it! One of the hardest things for people that want to get in shape is to start training. So let's just say that you are already into a good routine and your training program is going well. HOW DO YOU TAKE CARE OF YOUR FITNESS?
I will give you 3 simple things you can do to make sure your fitness is not suffering once established.
If you haven't start, then hopefully this can help you to get you GOING as well!

YES we all like to look good naked right? WELL WE LIKE TO LOOK GOOD IN CLOTHES AS WELL. So pick something you haven't been able to wear either because is too big, or too small and hang it where you see it daily. Make it a point to see it everyday and give yourself a timeline that you will put it on and feel very good about it.

Being healthy is not just drinking supplements and working out. Being healthy is using your fitness to help you make changes in your life that can prolong or help you have QUALITY OF LIFE.
For example: Use your fitness to motivate you to stop putting so much sugar in your coffee, or to help you drop that SODA a day or maybe instead of a glass of wine every dinner, you drink a protein shake haha! But you guys get the point. Healthier choices!

3. SOCIAL: You can use your fitness to partake in recreational sport leagues, or go to the beach and play volleyball with your friends, when maybe before you were not as comfortable in those settings. GO OUT AND DO PHYSICAL HOBBIES! This helps you be around different kinds of people and expands your horizons.

        Using your fitness is not only about the gainz and how much weight you can lift ( eventhough we all love that) but its about using the strength, flexibility, stamina to do other things with family, friends, work, etc. Grow the best OAK TREE for your own body and USE your fitness to live life to the fullest :)

       Thank you again to everyone that came and support all of our 5 Teams during our First competition! It was truly an amazing experience to be able to share the battlefield with all of you. You all inspire me and remind me daily of why my heart is so full everytime I step into DRS and see you all train :)
THANK YOU! You all make me very proud.

Top Scores:

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes hand signals are the best communication hahah"

Check out previous blogs by clicking below:
DRS Strong Week 80: Don't Deny Yourself Greatness!!
DRS Strong Week 63: "What's YOUR WHY??"

DRS Strong Week 102 & 103: Why Do We Use A Hook Grip During Olympic Lifting?


        The FOCUS of this week is SLOW DOWN TO SPEED UP! Look at the overall picture of your training and understand that in order to keep improving there are going to be certain movements or exercises that you can't perform YET. The only way to get better or to improve and move progressively is to slow down to then speed up and conquer a movement. When speaking about slowing down, it means literally to slow down the way you are moving or to maybe be patient on progressions in order to do more advanced movements.
        This also can relate to the topic of HOOK GRIP while lifting.

The hook grip requires an athlete to press their palm into the bar so it sits between the thumb and the first two fingers, then wrap your thumb around the bar and fingers over the thumb. ( see picture below) .This might be an uncomfortable grip for a lot of new people but in time and with practice it becomes second nature. You might even hookgrip while you drive without noticing haha.


Well there are several reasons but the main two why I suggest people to hook grip during the clean, the snatch, barbell cycling, etc is because it's a SECURED GRIP and it helps with bar path by keeping arms from bending too soon. Some might argue that early arm bend on the pull still happens for few people. This is true, early arm bend can still happen but it helps control it a bit more than a normal grip.
        My main advice is that you should start with lower weights to get used it. YES IT WILL FEEL WEIRD AND NOT SECURED AT FIRST! But it will help in the end to maximize your performance, which we all want :)
NOTE: DO NOT HOOK GRIP DURING A JERK! OR WHEN YOU RECEIVE THE CLEAN IN THE FRONT RACK POSITION. This might be up to discussion since barbell cycling happens a lot during CrossFit and if you have fast elbows and good mobility, chances are you can keep the hookgrip during high rep workouts but for Olympic Lifting it is suggested to release the hook grip as you catch the clean and some release as they catch the snatch. ( different topic haha).

Hook Grip:
(Pinterest haha)

Tops Scores from last two weeks:

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes Jenna totally knows when i'm flexing for a picture hahah"

Check out previous blogs by clicking below:
DRS Strong Week 75: Can I be FIT across all fitness spectrums?
DRS Strong Week 81: Bone Density is 1 of the Benefits of Sprint Training!

DRS Strong Week 101: 10 things you want to know before you start CrossFit


        This blog is going to be dedicated for those people that are ready to start CrossFit but maybe do not know where to start. This blog will go over 10 different terms or facts that will guide you to the process :)
First, for the DRSrs!! the FOCUS of the week is COMPETE AGAINST YOURSELF! This week we are introducing fast sprint type of focus for a lot of the workouts and its going to be very important that you do not get caught up with how you can cut reps or get the reps faster but instead, HOW CAN I MOVE FAST WHILE I KEEP THE BEST FORM POSSIBLE! By focusing on competing against yourself , your focus on your own movement will be key instead of how fast the person next to you is moving :) GO GET IT!!!

Ok here they are:
1. WOD: Work out of the Day. This is the workout that you are being prescribed by your coach

2. RX: This means you are doing the entire workout in terms of reps, sets, weights and movement standards as prescribed

3. Modify: This means you are doing the entire workout or part of the workout or movements modify. NO THIS DOES NOT MEAN YOU SUCK, this just means that either you are getting better at new movements or you are working your way up to a certain weight. Or you are dealing with injury, so you have to modify.

4. Box: Means gym, here at DRS Athletics we are a combination of a BOX and a Sports Performance CENTER!

5. You will find out real quick how out of shape you are: THIS IS NORMAL FOR  A LOT OF PEOPLE. But that is why you are here, to get better physically and to be healthier. This doesn't mean that CrossFit is the only way to train, but CrossFit does challenge a lot of the energy systems used to get in the best fitness shape.

6. CrossFit is so dangerous: ANYTHING IS DANGEROUS HAHA! This is one of the first things you might hear by people when you say that you started CrossFit. Yes there is an injury rate like any other activity you do, but it is important to research what your gym has to offer and how knowledgeable your coaches are in terms of movement. Period.
        If you move with good technique and understand the patience it takes to be good at higher skills or movements then you will have a longevity with this Sport. Every sport has its incompetent people that don't want to take the time to move well and be all about weight or speed, but then there are others that are willing to work hard and learn about their body and their potential. There are no shortcuts!

7. What you eat is more important than what you lift.

Nutrition is key. Nutrition affects your energy levels, recovery, and performance. And let’s be honest, it affects the way you look. You can do CrossFit for months but if you are eating junk then your results will be junk. Food is all about balance and what your goal is with food. For me, I loooove quesadillas and mexican food haha but I also know that fueling my body is very important for my daily energy, sleep and training. I go in periods of PALEO, zone and PALEO Modify which means I still eat rice and tortillas haha. The most important thing is knowing the reason why you would be intaking certain food. Are you eating it for pleasure? Ok, then maybe during the week you can have healthier options, etc.

8. The workouts are always varying. This is true because stimulus of training is very important. If you are stuck in a routine, YOU NEED OUT! your body adapts within 23-28 days and some people adapt quicker, so changing the stimulus and focus of a workout is very important. You will do many things that maybe you never thought of being possible. THIS IS WHY IT'S SO AWESOME!!

9. You will form lasting relationships. THIS IS TRUE!!! the battlefield we share day in and day out brings you closer to many people in your class. At DRS we are truly proud of our members and the community we have created. WE HAVE EACH OTHERS BACK :)!

10. You are only competing against yourself:
"While some people like to have fun and see if they can beat their friend’s time, in the end the competition you have inside the box is only against yourself. I have let out so many different emotions inside the box including happiness, frustration, anger, tears, joy, and the feeling of accomplishment. When you do your first pull-up or rope climb, the feeling you have is like no other. But that also goes for saying when you drop the bar for the first time because it is too heavy and you can’t get out of a squat, you will be beyond frustrated with yourself. CrossFit really pushes your mental strengths and weaknesses. You can’t blame someone else because you couldn’t lift as much as you wanted, you have to blame yourself, and that is the hardest part but also the one that makes you stronger."


Top Scores: Kolbie with the sweep haha

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes I notice that I like to climb things hahah"

Check out previous blogs by clicking below:
DRS Strong Week 78: Finding Like-Minded Community Makes A Difference When You Train!
DRS Strong Week 81: Bone Density is 1 of the Benefits of Sprint Training!

DRS Strong Week 100: Setbacks Are Only Temporary!


        Today we celebrate our 100th week of DRS!! OUR 100th BLOG! WOOOOOOH!!
First of all, we are very honored and thankful to be able to do this every single day and be touched by so many lives, so many inspiring stories, and so many superb human beings. WE ARE VERY THANKFUL FOR EACH ONE OF YOU AT DRS ATHLETICS!! Here is to another 100 weeks of fun, hard, inspiring, changing training days for the better! We really pride ourselves in giving the tools for BUILDING BETTER PEOPLE in all aspects of life, and we appreciate all of you for continuous faith and trust in this program.
        The focus of this week is  SETBACKS ARE ONLY TEMPORARY!!
If you have a goal in mind but happen to be in a setback, KEEP GOING!!! You might have to reassess the goal, but DO NOT take your eyes from them. You wouldn't slash the remainding tires if you got a flat right? Then keep going regardless of any setback! It is temporary!! With that said, go conquer this week because yes it will be spicy but great workouts ahead. We have our 100s reps today, challenging movements tomorrow, wednesday with some heavy lifting, NEW GYMNASTICS week!!! ( Gymnastics GURU- Alicia Domercq will be coaching the 9am, and we finish friday and saturday with a BANG!!

        Here are some of the blogs that were a hit! go check them out :)
Be Comfortable in the Uncomfortable - The Power of Community
Will CrossFit Make Me a Better Athlete?
DRS Strong Week 12- 10 things that we take pride in at DRS
DRS Strong Week 18- 10 reasons why you should be logging your workouts, nutrition and sleep!
Chalk Is The New Crack
DRS Strong Week 37- Do you train or work-out?
DRS Strong Week 38- Rx'd or Modified?
DRS Strong Week 63: "What's YOUR WHY??"
The Power of Protein
DRS Strong Week 87: What is the purpose of The Chad Attack programming?

Tops Scores from last week:

        We also wanted to wish Coach Erik the best in his next endevours! We will miss you and we thank you for all you have done and shared with all of us!! See you soon :)

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes you just have to climb the branches while in the jungle haha"

DRS Strong Week 99: Stagnant In Training? 3 Adjustments You Can Do to Change it!


        There are things you can't control and there are others you can. When it comes to training, there are several factors that can affect the way your training goes and how you feel from day to day. In the next paragraph, I will discuss few adjustments you can do to help you stay sharp, to keep growing and while having fun during training. THE FOCUS OF THIS WEEK IS to put a feeling to your training and move with it!

        There are certain adjustments we all can do to make training a non stressor and instead a happy part of our days.

1. HAVE A GOAL IN MIND: We all want to be fitter, stronger and faster, but that is such a broad and general goal that when hard days in training come in, it's easy to lose focus and forget your goal in the first place. Start by having a long term goal ( regardless if its aesthetics/performance/etc) then have a smaller goal per week and then one goal everytime you train. These will help you have a more clear focus while training during your great days and not so great days. Also, understand that if you are training like an athlete, you have to recover like one. If you are training for a hobbie, and your recovery is like such, DO NOT have unrealistic goals when your performance falls short. Now, if you are in between of those two side of the spectrums, take it for what it is that day and move on :) This is what balance is all about!

2. ARE YOU SLEEPING/ RECOVERING ENOUGH?: Even the slightest adjustment to your bedtime routine can help you recover better, such as no lights 1hr before sleeping, or taking a quick cat nap during your lunch. Again, sometimes our brains are a bit tired which tend to trick our body into feeling tired therefore your training does not feel as good. If you sleep, you will feel motivated to do things and do them well.

3. SHOW UP FOR YOURSELF: We can all go through the motions of training, life, work, etc. But THAT IS A WASTE OF TIME! I am sure there is always something to do during your training time, but if you are already at the gym, then you should try and be physically, mentally and spiritually there! If not, then leave to do something productive and come back when being present is your option. NOW, everyone has off days but there is always something we can do and pick to show up. For example: Dealilng with injuries sucks! but not your whole body is injured, there are MANY things you can work on while other things heal up. Another one is feeling out of shape because you have been gone too long? SO WHAT? Not everyone is going to train 365 days a year. Get in the gym and do the best you can for the day and on and on. It is easier to make excuses or feel self pity instead of looking inwards getting off the couch and showing up for yourself. If discipline was easy, everyone would have it. CHOOSE HARDER.

        As human beings, as consistent as some of you are, we are constantly changing so it helps to go with how you are feeling but channel it into the training into a positive motion. Small adjustments promote change and allows you to have fun while doing what you love and if you don't love it at least you are doing something good for yourself :)

Top Scores for last week:

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes your biggest fan is not yourself but the strongest pillar in your life haha (daaawww)"

Check out previous blogs by clicking below:
DRS Strong Week 90: What is a mental victory?
DRS Strong Week 24- 6 key points to recovery

DRS Strong Week 93 & 94: You need an engine to show your strength!


        The focus of the week is fuel your lungs!!! WHY? DOES THIS MEAN WE ARE RUNNING A TON? not necessarily! This means that in order to show case your strength you will need to be in shape to do so! the last 4 weeks have been preparing you to go heavy and repeat. You will not have been able to do this if the Beach Series 1 didn't prepare your lungs and capacity to go heavy repeatedly. In order to show off your strength gains you need your capacity to be very set in stone. If your engine is not built, you cannot lift over and over and you will slow down. FUEL YOUR LUNGS, FUEL YOUR STRENGTH AND RECOVER!! These past few weeks and the next weeks your body will need the rest to continue the volume so listen to it :)

Tuesday: Skill, skill, AMRAP
Wednesday: Prove your fitness
Thursday: get in  and get gymnasty
Friday: Consistency
Saturday: FUN partner wod

I leave you with that to prepare mentally but main thing to remember there is no bad workout ever as long as you show up and do the best you can for that day :)
Top Scores  ( 2 weeks)

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes I take selfies while i'm standing in the middle of Italy, France and Switzerland haha"
Check out previous blogs by clicking below:
DRS Strong Week 23- 10 physical skills

DRS Strong Week 90: What is a mental victory?


        The focus of this week is MENTAL VICTORY! We will start the week with a fun grueling grinder kind of workout. This is to put you out of your comfort zone not just physically but mentally. The stimulus is meant to be heavy and long. If your technique allows, go heavier than what you think and us coaches will help you pick the right weight. Like I mentioned before, training helps you shape your body but your mind as well. The feeling after those kind of workouts should not be of "welll that sucked". PERHAPS it did suck but you embrace the suck and you have acquired a mental victory by knowing that you did it and never done it before.

        A mental victory is when you think you can't do it but you do and you might not realize how at the moment. But once you have a moment to reflect then you know " wow, I freaking did it! as hard as it was I did it" The main thing to take away from that experience is that your mind now has a different limit capacity and you are building the work capacity not just of your physical ability but your mental strength as well.
       Continue to accumulate mental victories because thats how you get strong! by chipping away and knowing that you are better than what you were yesterday, by not quitting and by moving through a hard time!
A mental victory shapes your mind for what is next :)

        This blog inspires me as I take my new journey of life: BIG 30!!!! haha!! Ok no serious business, it inspires me to know that every single person at DRS come in and they are ready for work and be stimulated ( even if they don't know it haha) and we hope to continue to do that for everyone. As I embark in my coaching journey for ASICS BEAT THE SUN in EUROPE, I will keep in touch with vlogs and adventures and I know that I have the greatest DRS Team back at home :) and Coach Jenna is probably going to be getting really good at beating me at the workouts haha! ( facetime meeeee haha)

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes flexing with a party hat is the only option haha"
Check out previous blogs by clicking below:
DRS Strong Week 15- 3 tools to stay consistent
DRS Strong Week 38- Rx'd or Modified?

DRS Strong Week 88 & 89: Belive In Yourself!


        We are back! THE FOCUS OF THE WEEK IS: BELIEVE IN YOURSELF! Believe in what you are capable of doing and it piggy backs with visualizing! What your mind believes it can achieve! Whether is GOOD or BAD! Believing in something positive is probably a better idea. Don't cut yourself short of greatness in training, life, work, etc. Every person knows what they are capable of doing, if at the time you don't feel as capable of doing a certain movement or your physical development is not there, IT'S OKAY FOR NOW. All you have to do is continue to believe and work consistenly hard at it! But don't label yourself or your body as you CAN'T do it so you never will. INSTEAD work the partial movements that will allow the full movement overtime! These past couple of weeks and the next few weeks, we will be throwing you all out of your comfort zone to spike the stimulus needed for training and for the new cycle! So far everyone is doing well with the load and intensity :) KEEP THAT UP!!

I wanted to give you few of the things I like to mantra during a workout that help me keep going in a positive direction:
These are one of my top 3

-The ability to breathe helps you reset even if at times are only SIPS of AIR haha!

-This one is one of the most helpful in the last few years for me. If I can shift my pain, tiredness, focus, brain cells and attitude on the actual movement pattern itself then I can then momentarily block the pain or sloppy signal during a paritcular period of time which in the long run it allows me to continue what I am doing hopefully while still moving well!

-This one comes since I was a kid, my dad would always tell me that and I grew up understanding the importance of being mentally tough. Now, there are times where being mentally tough means to shift from body to mind and understand if your mind is strong the rest will be as well, but does not mean being stubborn on weight or movement nor pain! BIG DIFFERENCE!

        Hopefully these can help some of you or if you have 3 or more of your own, let me know! Remember we share the battlefield together :)
Top Scores last two weeks

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes I wish I can dunk but touching rim still satifies me hahah"

Check out previous blogs by clicking below:
How To Get BIG Before a Lift
DRS Strong Week 63: "What's YOUR WHY??"

DRS Strong Week 87: What is the purpose of The Chad Attack programming?


        This week I wanted to give you some insight on The Chad attack programming, but before I go into some detail I am sure you all want to know what's in store for this second transition week. We will be testing some benchmarks but its just a prep to get you ready for the beach series II. Like I mentioned before the first beach series was to build capacity to withstand certain loads and move them more efficiently. This second series is to take that capacity and turn in into power and multiple strength numbers. We will not shy away from conditioning because that is part of being fit and it helps tremendously with recovery and the beach bod haha! Check out the blog I wrote on types of strength if you are still confused about what those are:
DRS Strong Week 84: Am I losing my gains with high reps? The difference between physical strengths

        The Chad Attack programming is something I take tremendous pride and truly have passion for. The main purpose of the programming is to make possible the once impossible. What do I mean by that? I mean that I want to exploit each of your physical ability to the maximum capacity so you can be the most FIT you have ever been. I do that with an organized structure of programming having different physical focuses through out the year, months, weeks and days but not forgetting a solid base of intensity and safety! This is only possible with different stimulus that will definitely put you out of your comfort zone but will help you achieve a goal. It is only possible with consistency, patience and progressive overload. This is not inteded for a specific goal because then the programming needs to be specific and that is why Gymnastics and Weightlifting are its on specialty as well as individual programming and training. But it is intended for the population that desires to be FIT, be STRONG and achieve goals that some were never imaginable. IT ALL TAKES TIME and smart work but it is possible. I do take pride in the foundation of running hahah I know you might think because I love running well yes part of it yes but mainly because I truly belive in the great effects of sprinting and creating a stronger heart. Once you have strength and solid foundation your body is ready to take on more difficult stimulus which provides the effects of longevity. This is a cycle that takes times to develop but it allows you to develop and evolve as your body and mind craves for more stimulus. It truly is a beautiful thing if you feed the needs instead of the EGO.
        I honestly can talk about this for hours haha but one thing I do know is that I am very appreciated for my coaches that deliver such a great representation of the programming and themselves in each of their class! It would not be the same without them.
Here is a little snippet of what they think of the Chad Attack Program:

The Chad Attack is the emulsification of the very best of what CrossFit has to offer, and the best of what the strength and conditioning community has to offer. Finding fantastic results by using all the most current science and research available in the world of fitness.  Add all of this on top of 15+ years of programming and anecdotal evidence of what works leads us to the very best results for beginners all to way to high end competitors.
-Coach Jenna

CrossFit is a training methodology that incorporates a broad and quantifiable range of aerobic and anaerobic capacities.  The chad attack programming is a unique take on the existing crossFit methodology which strives to incorporate more of a Strength and Conditioning stance while still staying to true to the CrossFit principle. This will allow for training cycles to be more focused on a goal while still maintaining enough depth in programming to accommodate broad training domains.
-Coach Erik

I also want to thank you! the members that believe day in and day out in the program :) I love getting your texts or seeing your reactions before and after the workout! We all have faith in each of you haha!

here is more on the chad attack:

DRS Strong Week 75: Can I be FIT across all fitness spectrums?
DRS Strong Week 16- What is The Chad Attack?
DRS Strong Week 22- The Chad Attack
DRS Strong Week 37- Do you train or work-out?

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes I flex during my belt ceremony hahah"

DRS Strong Week 85 & 86: Steady Steps for Success!


        We are now in our transition/max out week before the new  The Chad Attack BEACH SERIES 2! We are taking the traditional max out week/s to a different approach, which is our transition, we will max out and test certain lifts and benchmarks. This past series has laid great work capacity foundation to put down our slab of strength and power ! We are coming in the summer strong and lean! It looks and feels good haha!
THE FOCUS OF THIS WEEK IS TO ENJOY AND TAKE STEADY STEPS TO THE BIG PICTURE! We often times forget our roots and the way we started and our progression but that should be ignition to our path ahead. Steady and consistent is better! When we max out on our touch and go lifts, a lot of you will be PRing in your 1RM when attempting your 3RM which shows your progression on the strength, power, efficiency and overall success of certain lifts. All the running and different sitmulus provided broadens your capacity of movement as well as strength! So enjoy these two weeks of fun, workouts and test your progress! Enjoy these steps that take you to the next level.

        Try and remember these 3 Steps as you max out or go after a workout:

1. Visualize yourself making a successful lift. Clear any negative thoughts and fill your mind with positive thoughts.

2. Think of movement!!! NOT PAIN, NOT WEIGHT but MOVEMENT! If you rely on the movement you give your brain a signal to focus on that instead of the pain, lactic acid or how tired you are.

3. If you did the best you could for that day, enjoy it regardless of the outcome. HAVE FUN!

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes I do handstands at PIXAR Studios hahaha NBD"
Check out previous blogs by clicking below:
DRS Strong Week 62: Mobility vs. Flexibility vs. Stability

DRS Strong Week 84: Am I losing my gains with high reps? The difference between physical strengths


        Two more weeks on this Chad Attack Beach Cycle Series 1 and we will transition into The Chad Attack Beach Cycle Series 2 which will compliment the first cycle. The 2 transition weeks will be a lot of fun since we will be doing different test on strength, power and different fitness benchmarks. These will not be true max out weeks since we have to keep our fitness for the next series. I will go into the next series more in detail as it approaches but the strength endurance and power we have built on this series will help in the 3RM and 5RM type lifts later on. This is why I wanted to take the time to explain the difference in physical strengths. THE FOCUS OF THIS WEEK IS to pick a weakness you think you might have and practice is 2 to 3 times a week to turn it into a strength :)

        What is STRENGTH? We all want to be stronger and faster right? I do haha but it takes time and it takes a certain foundation not just of maximum heavy slow lifts but a foundation of quality movement, recovery and endurance training. YES CARDIO. haha let me explain as I briefly write the difference between 4 different physical strengths.

The maximum force that a muscle can produce in a single voluntary effort, regardless of the rate of production. Absolute strength can be compared to a squat, bench, press, etc. something like powerlifting or picking up a car because someone got stuck underneath. It is compared to a 1RM (repetition max). This is the most absolute brute strength that requires a single movement.

Maximum effort compared to your body weight. This is a great example of weightlifting (olympic lifting). For example if a person that weighs 200lbs can do a clean at 225lbs compared to a person that is 185lbs that can do a clean of 225lbs, who is stronger? well, the person that weighs 185lbs is relatively stronger than the person that is heavier. So focusing on your own progression is important when it comes to relative strength. Now, let's not take this into the extreme but this is where the last 10 weeks we have focused when it comes to lifting.
IN ORDER TO GET STRONG YOU DO NOT NEED TO LIFT HEAVY AND SLOW! your body needs different stimulus and rep ranges to stimulate strength.
so yes we all want gains but gains do not necessarily mean strength haha sorry not sorry.

How quickly you can use your speed. This is huge when it comes to CrossFit because if you want to excel in the workout or in lifts overall, you want to be able to move the weight fast! but that comes with prioritizing technique, like we always say, you only go as fast and heavy as your technique allows. The faster you can move the load the faster you cycle the movement. This is where intensity comes in, you should be able to lift the barbell for example and do it fast couple of times, but if you don't have the relative strength and the strength endurance to repeat the movement, your intensity is going to be low and it will take you a long time to recover to pick up that same barbell again.

Strength Endurance is the ability to perform at a near maximal level of strength repeatedly over a period of time.
THIS IS VERY IMPORTANT for longevity, for gains, for overall good scores in CF and high intensity workouts. These last 10 weeks we have been focused on the strength endurance and relative strength to help you reach your absolute strength at a more athletic and agile way to do it.
Training for strength endurance is pretty darn uncomfortable and has you working at high levels of force with as little rest as possible. Too little rest and you’ll burn out, too much rest and you won’t get the effects desired.

Type of StrengthKey Points
Absolute Strength • Refers to the maximal force your muscles can exert
• Good for when you need to lift something very heavy one time
• Train for this by lifting weights at 85%+ of the maximal weight you can lift for several sets of a few repetitions
Relative Strength • Refers to your maximum effort in relation to your bodyweight
• Good for skill-based training, like gymnastics or Olympic weightlifting
• Train for this by building strength while keeping your weight in check
Power/Speed Strength • Refers to how quickly you can use your strength
• Good for power sports or for being able to sprint to the bus
• Train for this by using lighter forces in high speed movements for several repetitions with long rest periods
Strength Endurance • Refers to the ability to perform at a near maximal level of strength repeatedly over a period of time
• Good for activities like moving heavy boxes up and down stairs for several hours
• Train for this by working at high levels of force with as little rest as possible

        The most important educating tips here are that regarldess of what kind of strength is provided during training, they all have a purpose and a focus and they are trained differently. This is why is super important to write down your workouts because in some workouts a heavy load will be appropriate for the stimulus we want to provide but in certain other workouts, the load needs to be lighter to train a different type of strength.
I can continue on with this topic since its my bread and butter haha but just know that there is always a purpose for what we do at DRS and trust that your strength gains are not going anywhere when you feel the cardio is "TOO MUCH". One thing to remember is your body craves different stimulus at times and regimen at other times. Allow it to be a machine!

Member Top Scores from last week:

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes I like to do handstands in front of giant signs even if its just for a second hahah"

Check out previous blogs by clicking below:
DRS Strong Week 41- Mental Strength

DRS Strong Week 83: 3 daily habits you should be doing as soon as you wake up!


        THE FOCUS for this week is as simple as to cultivate your habits! Just like you would cultivate the ground to grow crops, you want to cultivate your foundation of habits during training. We all tend to have habits that can make the workout "easier" but does "easier" make you better? Well it depends, if easier means more efficient, yes it will make you better. If "easier" is cutting reps, range of motion, or lack of intensity, or anything that is conciously acted upon then I believe that is one's own choice to go about a workout :)
        The way you cultivate great habits and build a solid foundation is by having a solid base. Just like the sequoia trees! haha they grow tall, thick and strong! If we can focus on cultivating a solid framework then we really can build on it and tune as things get settled in our bodies and brain. For example, during the cleans, we emphasize good standards of depth, extension of the hips at the top of the movement and control of the bar during its trajectory, building this frame work will help as you increase the load and the intensity, so your position hopefully speed and control should be replicated with a PVC, bar and 90% of your 1RM, IMAGINE THAT!!! well this is how you cultivate habits, create those from the easiest movements so complex movements are not far apart from your expertise :) The more detailed you are with how you move, the better you will be as you get tired.

        Ok now, we piggy back on cultivating great habits, I will give you 3 of my favorite ones as soon as you wake up!

1. Give yourself 10-15 minutes of meditation right before you get up!
-This creates a habit of not waking up rushed! so your day doesn't feel scrambly but yet it will feel more organized, structured and will keep you present through out the day. You only get that day once! take advantage of it and be present :)

2. Get up with a purpose!
-Change the sloth get up to ok "IM UP!!!!" get up! it sets your day and your mentality :)
-Try the no snooze or snooze one only rule haha
-YOU ARE ALIVE!! go live it!

3. Drink a full glass of water after brushing your teeth!! and then take 5 BIG breaths and exhale through your belly!
Oh man oh man now you are ready to take one the day!
-It is amazing how your body starts working right away on feeling good!

        Ok I can go on and on with different ones and a lot of exclamation marks haha but i''ll leave it to those for now! try it out and cultivate habits that will stay with you forever and then you pass it on to your kids haha!

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Coach Rosario

"Sometimes I get really intense when I run hahah"

Check out previous blogs by clicking below:
DRS Strong Week 3- Every rep counts!