The Future is Looking Strong Part 2
May 22, 2025
12 Labours Powerlifting We’re just getting started—and the future is Strong.
The Future of Barbell Club Part 2 - Powerlifting Focus
Written by Carrie Dare
Since launching Barbell Club in Fall 2024 at our Annapolis location, we’ve built something special for our community, and we are proud to say that the powerlifting side is growing stronger every week. As you read in our Future of Barbell Club blog part 1 - our Monday and Wednesday 5:30 PM sessions have become a great learning opportunity for lifters looking to improve their technique, build real strength, and work toward personal goals under the bar.
Wait, this post is about powerlifting, and it occurred to us that you may not know a whole lot about this sp ort or what it is - so let’s start there! Powerlifting is a strength sport focused on the three foundational lifts - back squat, bench press and deadlift. Powerlifting has very specific standards related to each lift, which we will go over later in this post. 12 Labours Barbell is a member of the USAPL federation, a drug-tested powerlifting federation that hosts events at the local, state, regional, national and world level.
Now you know what the sport is, let’s talk a little bit about what is happening in Barbell classes! Currently, much like our Olympic weightlifting program, our powerlifters have spent time on bracing, bar path, depth, setup. During our class sessions we’ve continued to build on the technique and introduced more members to the sport while refining technique under load and building strength in a structured way. The results? Better movement and more consistent training. And now, we're ready to take things further.
What’s Next for Powerlifters in Barbell Club?
As we grow, we’re creating a clearer path for lifters who want to move from recreational training to competitive powerlifting—and we’re building the support structure to help you get there.
Whether your goal is to compete or just get stronger, here’s what you can expect moving forward:
Powerlifting Training Structure
For lifters who are considering training for a local meet and/or simply want to get more focused coaching in the 3 power lifts:
2x/week Barbell Club Classes (Mon & Wed at 5:30 PM)
1 additional Squat/Accessory Day (programmed for independent training)
Focus on technique, strength development, and consistency
Opportunities to compete in 2–3 local USAPL sanctioned meets per year (optional)
For lifters who are considering training for at the national level or want to invest more time and focus to compete at the state and regional levels, we offer the following training plan:
3–4x/week programming, including peaking phases and comp prep
Must be actively working toward a meet and have previously competed in a local event
Coaching support for registering, weighing in, commands, and meet-day strategy
Guidance on entering federations (USAPL) and selecting a weight class
Our Barbell Club is currently very active in the local powerlifting scene with competitors on platforms at 3 upcoming events and many qualifying for regionals in September. Keep an eye on our socials for more information about opportunities to come cheer them on! If you are interested in competing this summer our next open event is July 12th in Gambrills - see Coach Carrie asap for more information.
Do I Have to Compete?
Absolutely not. Competing is an option, but not a requirement. Plenty of our lifters train just to get stronger, feel better, and learn to move with real control. The same attention to detail we give our competitors, we give to anyone walking into Barbell Club.
We coach lifters of all levels, all you need is the willingness to show up, put in the work, and trust the process.
We’re just getting started—and the future is heavy.
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If the three core pillars define what we train, these tools define how we train. Each method we use at 12 Labours has been intentionally selected, tested, and refined to support lifelong health while also preparing members for the physical and mental demands of sport, work, and everyday life. Together, they create a balanced system that builds strength, energy, resilience, and confidence — in and out of the gym. 1. CrossFit Functional strength, conditioning, and skill — aligned with intended stimulus. Supports Health for Life: Builds well-rounded fitness in an engaging format Develops balanced, functional movement patterns Makes staying active enjoyable and sustainable Improves confidence in everyday physical tasks Supports Performance & Demanding Lifestyles: Full-body readiness for unpredictable physical challenges Enhances work capacity for athletes and tactical careers Builds resilience under stress Sharpens physical and cognitive coordination 2. Strength Cycles Progressive overload for long-term capability. Supports Health for Life: Builds durable joints, bones, and connective tissues Improves comfort and confidence in everyday movement Supports metabolic health and vitality Supports Performance & Demanding Lifestyles: Enhances power, strength, and resilience Builds the foundation for complex athletic movement Helps withstand heavy or repetitive workloads 3. Resiliency Training Movement quality + injury prevention. Supports Health for Life: Improves posture, movement comfort, and stability Reduces nagging aches and keeps daily movement pain-free Creates safer, more efficient everyday mechanics Supports Performance & Demanding Lifestyles: Enhances durability under load Improves coordination, balance, and joint readiness Supports high-force, high-skill movement demands 4. Endurance Training Energy system development for heart health and sustained effort. Supports Health for Life: Improves heart health and vitality Supports stress management and emotional balance Enhances energy throughout the day Supports Performance & Demanding Lifestyles: Builds stamina for long-duration activities Improves recovery between intense efforts Supports capacity for demanding jobs and outdoor pursuits 5. Mobility Range of motion, joint health, and movement freedom. Supports Health for Life: Reduces stiffness and improves daily comfort Enhances long-term joint health and longevity Improves functional freedom in everyday movement Supports Performance & Demanding Lifestyles: Enhances athletic positions and technical efficiency Reduces risk of strain or overuse injuries Supports complex or high-demand movement patterns SYSTEM SUMMARY – NOW FULLY BALANCED The 12 Labours training system supports: ✔ Those who want to stay healthy, active, and capable for life ✔ Those who train for demanding careers or tactical professions ✔ Athletes and recreational competitors ✔ Outdoor enthusiasts and adventure seekers ✔ Anyone who values being strong, prepared, and confident
Training is an investment in your life and it deserves to be built on solid principles, not passing trends or quick fixes. That belief has guided how we train, coach, and program from day one. Over more than a decade, we’ve tested, researched, refined, and lived this approach. Through experience on the gym floor, continued education, and real-world results with thousands of members, we’ve identified three core pillars that consistently support long-term health, confidence, and real-world capability. Our approach is built on developing physical strength, improving cardiovascular fitness, and sharpening cognitive fitness. Together, these pillars create a balanced, sustainable system that helps you move better, feel stronger, and stay mentally sharp through every stage of life. Whether your goal is lifelong health, staying active as you age, or being prepared for the physical and mental demands of work, sport, or everyday life, these pillars form the foundation of how we train for life. 1. Strength Strength is the foundation of capability — the ability to live an active, pain-free, confident life. Why Strength Matters For Health: Makes daily tasks easier (lifting kids, carrying groceries, yardwork) Improves posture, reduces aches, and supports joint health Protects bone density and long-term mobility Builds confidence and independence at every age Supports active aging and lifelong physical capability Why Strength Matters For Performance: Enhances power, durability, and force production for athletes Supports physically demanding careers (fire/EMS/police/military/construction) Improves performance in outdoor sports and recreational activities Reduces injury risk under high workloads Builds the ability to perform repeatedly under stress Strength gives everybody — beginners to elite performers — a foundation they can rely on. 2. Cardiovascular Fitness Cardiovascular Fitness improves heart health, energy levels, vitality, and resilience. Why Cardiovascular Fitness Matters For Health: Boosts daily energy and reduces fatigue Supports heart health and long-term longevity Improves mood, sleep, stress management, and emotional balance Helps you stay active without feeling winded Supports healthy aging and metabolic function Why Cardiovascular Fitness Matters For Performance: Increases stamina for sport and high-demand activities Enhances recovery between efforts Supports long shifts and physically intensive jobs Improves resilience during long-duration or repeated efforts Builds the aerobic base needed for endurance-based hobbies At 12 Labours, conditioning is aligned with the intended stimulus — training the right effort for the right purpose. 3. Cognitive Fitness Cognitive Fitness strengthens the mind through skill development, movement learning, focus, and stress regulation. Why Cognitive Fitness Matters For Health: Improves mental clarity and focus Reduces stress, anxiety, and emotional fatigue Supports long-term brain health and aging Creates confidence through mastery and learning Enhances mood and overall wellbeing Why Cognitive Fitness Matters For Performance: Improves reaction time, decision-making, and coordination Enhances performance for sports and tactical professions Builds adaptability and learning capacity Supports staying calm and effective under pressure Cognitive Fitness benefits every human — active, aging, athletic, or anywhere in between. These pillars shape everything we do at 12 Labours. In next week’s newsletter, we’ll dive into the training tools we use, and how each one supports long-term health and real-world capability.
THE PROTEIN HABIT CHALLENGE 3 Weeks • Simple • Flexible • Inclusive Nutrition doesn’t need to be complicated to be effective. That’s why we’re running the Protein Habit Challenge, a three-week, flexible and inclusive way to build one powerful habit: eating protein consistently. There’s no food scale, no macro tracking, and no pressure to be perfect. The focus is on showing up, doing your best, and building momentum. The Core Goal The goal of this challenge is simple: build the habit of eating protein at meals. Protein supports strength, recovery, muscle, metabolism, and energy, yet many people under-eat it without realizing. Instead of tracking grams or logging every bite, this challenge emphasizes consistency over precision. You earn points for eating protein at meals, increasing intake toward a simple target, and showing up consistently. You are not penalized for smaller portions, skipping snacks, or being new to nutrition. You earn points for: Eating protein at meals Increasing intake toward a simple target Showing up consistently You are not penalized for: Smaller portions Skipping snacks Being new to nutrition HOW PROTEIN IS MEASURED (NO GRAMS) We use hand portions, not numbers. FULL PROTEIN SERVING Women: 1 palm-sized portion of protein OR 1 scoop protein powder OR 1 cup Greek yogurt / cottage cheese OR 3 eggs OR plant-based options (see below) Men: 1.5–2 palm-sized portions of protein OR 1.5–2 scoops protein powder OR 1.5 cups Greek yogurt / cottage cheese OR 4–5 eggs OR plant-based options (see below) PLANT-BASED PROTEIN OPTIONS (VEGAN & VEGETARIAN) These count exactly the same as animal protein: 1 Full Protein Serving ≈ 1 block (3–4 oz) tofu or tempeh 1 cup cooked lentils, chickpeas, or black beans 1 cup edamame 1.5 cups high-protein pasta or quinoa 1 plant-based protein shake (≥20g protein) Mixing sources (beans + grains) absolutely counts. DAILY POINT SYSTEM (MAX 10 POINTS/DAY) MEALS (3 PER DAY) Per meal: 2 points → Meal includes some protein (about ½ serving) 3 points → Meal includes a full protein serving Max from meals = 9 points/day SNACKS (OPTIONAL BONUS) +0.5 points → Protein snack (½ serving) +1 point → Full protein snack Snacks are never required. DAILY CAP Max 10 points per day Prevents overdoing it and keeps things fair CONSISTENCY BONUS (WEEKLY) You’re rewarded for showing up: 5 days logged = +3 points 6 days logged = +5 points 7 days logged = +7 points WEEKLY MAX Daily points: 70 Consistency bonus: +7 Weekly max = 77 points THE TAKEAWAY ✔ Eat protein at meals ✔ Do your best ✔ Be consistent ✔ No perfection required
you can ACHIEVE your goals with us
CrossFit is meant for all levels of fitness, and our universally scalable model is built for you.
