Supplementary work

Name the top three exercises that build strength in your shoulders that you can do daily (15 mins or less after a workout) . Basically l am looking to improve in any lift that is above shoulders, more specifically - snatch, OH squad, and press. Looking for a precise answer, such as number of reps/weight/rounds if possible.

My answer will be precise, but it also is not what you want to hear. I do not recommend doing any supplementary overhead strength work. We do plenty of pressing overhead, in fact in the last cycle one could argue we did too much. Now we can trust that the programming is tailored to get you stronger overhead in a logical, safe, progressive manner. Just come to class regularly.

A couple things worth mentioning on this topic:

1. If ladies want to be competitive in CrossFit (I mean very specifically compete, not just become more fit or healthy), they need to focus on improving upper body strength. This is an idea put forth by the very well respected James "OPT" Fitzgerald.

2. Make sure all supplementary work is exactly that- supplementary. Decide what the focus of your training is and use other things to support it. If you have specific questions about how this may work, don't hesitate to ask.

3. It is sometimes the case that where one lacks in overhead movements is not strength, but it instead mobility. Keep stretching, even outside of class (an activity many would benefit from hugely.) If you're struggling with a particular shoulder condition, let me know and I'll throw some ideas your way.

4. If one part of your game is lacking noticeably, let me know and we'll see what we can do. There's a chance through discussion we'll find out that you're okay, or we may be able to make minor changes to the programming to suit your particular needs.

For group training to work optimally, athletes must be able to work independently as well as in a community. Don't be afraid to speak up for yourself and your needs. Just be ready to hear an honest and to-the-point answer.

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I have a question, I recently did tough mudder in FL this past weekend as well. Hardest part for me was running, something that I dislike. Crossfit definitely helped me in finishing but how do I know if my endurance is up to par if I can't mentally get over the dislike for running? At some points I stopped because I was out of breathe but other times slowed down because I felt I couldn't run anymore.

Does Crossfit really help in endurance training or is that more towards Crossfit Endurance?

To address your first question- what do I do when I dislike an exercise and it comes up in a workout? Do it, and rely heavily on the community you're surrounded by. The Tough Mudder is a great example, while there were moments that felt less than awesome, I'm sure there were also times when it felt great to get caught up in the moment with your fellow competitors and adoring fans. The same enthusiasm can be found in a CrossFit class. When something comes up that just sucks, let the small group around you know and cheer each other to victory (or at least a finish without tears.)

Your second question- Does Crossfit really help in endurance training or is that more towards Crossfit Endurance? Well programmed CrossFit training (like what you are currently partaking) absolutely improves endurance. (FYI- I asked Coach Jason what he would, in summary, call his programming and he gave me two options: "CrossFit with a strength bias" or "a strength and conditioning program in the style of CrossFit.") One very important part of endurance training that is often overlooked is the strength aspect. If you're not strong enough, not well built enough, to sustain midline stabilization, for instance, over the course of a 5K run, it's going to be the form breakdown and not the cardio aspect that will tear you down. One more thing to consider- running is a skill, a skill you are currently not practicing if you are only doing CFNYC workouts. If you need to run for a competition, you will need to supplement your training for optimum results.