Wednesday 131016

Don’t wait. The time will never be just right.” –Napoleon Hill

The Bulk Factor.

Alright ladies – lets be frank, strong women are so very hot. Skinny is out, WAY out – functional is in. One of the most common comments from women starting CrossFit is “I don’t want to get bulky”. So, lets just run with this for a moment. Take a look at the girls at The CrossFit Games last year. Sure, some of them are ripped, muscular & bulky, but those ladies are also ridiculously strong, they have trained their bodies and their food intake to get that way.Quite frankly I think they are also the shit.  The point is, they made a conscious decision to become bulky to be able to do what they love, lift more weight. So take another look at those awesome ladies participating in the games. You might notice they all have a normal body size – but they have made their body a well oiled machine. They have the bodies that everyone aspires to, bodies that are strong and efficient. Bodies that have been trained for years, deprived of chocolate doughnuts and twinkies – bodies that can perform. Oh yeah, and they aren’t bulky.So let’s just throw the “I don’t want to get bulky” excuse out the window. If you don’t want to put in the work, or eat real food, then own up to that, but don’t say you won’t hit a WOD because you don’t want to get bulky, cause you are just lying to yourself. -Author Unknown..

Dynamic Warm-Up-Mobility
Prepare for…

Strength:
3×5 Back Squat (5# (2.5 on ea side) Heavier than the last time you did this.)

1x Bring Sally Up Push Ups

WOD:“Balls and Bells”
Tabata Wallballs 20/14

30sec rest then
Tabata KB Swings Red/Grn 
30sec rest then
Tabata Wallballs 20/14

Cashout: 3x Max Effort L-Sit Hold 1 min rest between sets
Team cool down, light row 1k, bike, run, PNF or static stretch 5-7 min 

CF Endurance:
Bike 5X2000 2 mins rest between sets

WOD: KB Complex
5 Rounds with Double KB of:
10 Swings 24/16kg
5 Bottom Up Squats
5 Bottom Up Press each Arm

 

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