7 Habits to Gain Strength

1. Make the COMMITMENT
Decide that you are going to get stronger and make the commitment to whatever program and duration you want to do. If you commit to 6 weeks, then do everything in your power to do ALL 6 weeks. Don’t quit or fall off because of other commitments you have. You need TO plan and A plan to get stronger so clear your schedule during your lifting times and make no excuses.

2. Make CONSISTENCY a priority
You need to be consistent if you are going to build muscle. That means making it to the right days each week, sticking with the lifts and not skipping vital movements or accessory work, working the correct movement patterns, progressively adding weight, reps and/or sets and getting all your work in. If you are jumping all over and not sticking to the plan, it will be very difficult to build muscle and strength.

Make friends with the people you are lifting with, or even bring your friends in to join you. Encourage each other, spot each other, watch each other’s technique. It amazing how much you can learn just by watching others do the same lifts you are doing. Maybe they are pushing their knees out in such a way that you can finally see that you are not activating your hips enough. Or perhaps they are rounding their back on the deadlift and just by seeing that in action, you can make the change in your lift to better technique. Never underestimate the value of lifting with other people.

4. Bring the CRAZY
If you want to get stronger, you have to get mentally tougher as well. Sometimes you need to dig deep and get pissed off at the bar. Or channel the anger and frustration from work or a relationship into your lifts. You can learn to lift more than you think you are capable of if you can increase your intensity. If music helps, find a song during your heavy sets that will push you. Maybe a nice smack on the back gets you angry and tightens you up. Being intense with a purpose will serve you well as you start lifting heavier weights; but don’t slack on the warm-up sets either, approach each set like it’s a new 1 rep max attempt.

5. Be open to CHANGE
Building muscle takes repetition and consistency, but it also takes make adjustments when and where necessary. Perhaps you have a limitation due to mobility or flexibility. Maybe you are plateauing. Or you may be lacking the strength in a specific muscle that is limiting your ability to make a certain lift. Your program should have designate exercise, set and rep changes in order to keep your muscles adapting but you need to be open to on the fly alterations made by your coach, lifting partners or even yourself in order to continue to make progress. Sometimes one step back is all you need to take three (or more) steps forward.

6. CONSUME more food
When you put a significantly larger load or volume on your muscles, you need added calories to recover. But you also need the added calories to fuel your tough workouts. Make sure you are eating low glycemic carbs and protein 45 min- 1.5 hours BEFORE you workout and high glycemic carbs and protein AFTER you workout. You may also benefit from consuming a small amount of carbs and protein during your workout so long as it doesn’t fill you up and slow you down. You can’t out-train a bad diet and that includes not fueling your body for harder, heavier and more intense lifting.

7. Don’t forget to CHILL
Rest is vital to recovering from the heavier loads that you will be lifting in order to gain strength. Getting at least 7 hours of sleep each night is important, but there are other ways you need to rest as well. Each of our programs has built in de-load weeks or certain days in order to allow your muscles to recover. Our max week is programmed to allow you to fully recover before attempting new PR’s too. Take advantage of the planned rest and don’t forget that it’s OK to WOD a couple days per week too, but don’t over do it or you will not see the gains you are anticipating.



Coach Travis  
Crossfit Level One, CrossFit Judges Course, ISSA Certification, CPR/First Aid Certified,USASF Certified, AACCA Certified

Nov.1st 2014 Trident Open Wrap Up

Trident Open 2014


Nov. 1st was the first time the Fuse Barbell Club competed together as a TEAM!

This was the first meet for most of our Teams lifters, Ayla, Kaithlin, Faith, Ian and Kanishk.  They all had faith and followed the team training  leading up to the meet.  Enabling them to attack the platform like seasoned lifters.

The meet venue was great, Trident Athletics in Tacoma did a fantastic job putting it on.  This meet was different than most, they included a Novice division for those who wanted to try a weightlifting competition for the fist time, no singlet’s, no pressure. The meet was scored using The Sinclair Coefficient, basically this means everyone is competing against one another regardless of weight class.  The winner is simply determined by bodyweight and amount of total weight moved.

Sharing the Platform with an Olympian, Melanie Roach and Youth American Record Holder Harrison Maurus is super cool, watching them lift in person even better.  Their Patience and Speed shows you it can be done.  Their lifts are not always perfect and they miss lifts too.   

You may not make all of your lifts, and that is OK. Rarely do lifters go 6/6 or set PR’s.  Thats just how it happens when its you VS you out there on the platform.

Here is how the team finished:

Women Open

  • 1st. Kaithlin

  • 4th Faith

  • 9th Ayla

Mens Open

  • 5th Kanishk

  • 7th Ian

This team is awesome and is a pleasure to coach.  I look forward to adding more people team to represent our great community of weightlifting and CrosFit enthusiasts at future meets  


B2B – Nov. 22nd Limited Open Enrollment

Mark Bath Before-After

“I will not have a bagel, I will not have a bagel!” Just one of the many texts I’ve been inundated with during the first month of our new Barbell to Bikini program!

We just closed out our very first month and all I have to say is – 38.5. What’s that you ask? The number of inches lost between our participants. That’s over 3 feet between them! I don’t think any of them have been starving, not one of them have juiced and none of them have eliminated entire food groups.

Why does it work?

ACCOUNTABILITY! It is seriously one of the most important factors when it comes to losing weight or changing a behavior. You feel a certain degree of pressure when you have to report to someone else, when you know they have expectations of you. It absolutely changes how you think and how you act. This program not only forces you to check in once a week and be accountable to me, it also forces you to be accountable to YOURSELF!

In case you were in need of a visual, check out Mark’s before and after. Just 4 weeks on Barbell to Bikini (Boykini if you like) and he is fast closing in on a full blown six pack.

There have been phenomenal achievements from the group as a whole – we bagged a highly coveted muscle up, we have new pant purchases going on left right and center, unassisted ring dips, refusal of cupcakes, first ever RX’d workouts – the list goes on and on and on…

Are you ready to commit to a change? Are you ready to make it happen? If you’re ready to join an incredible group of passionate, dedicated and inspirational people and achieve your goals then email crossfitfuse@gmail.com to get on the waiting list.

Need help through the Holidays? As a seasonal special we are offering open enrolment for the first 5 people to sign up by November 22nd, otherwise you will have to wait until January 2015 to sign up.

Who knows, maybe next month it will be your almost 6 pack making it’s debut, or you can just stand on the sidelines and wish it was you. The choice is yours!

Coach Karen