WOD 063010

5 Rounds

10 Hang Cleans

10 Push Presses

10 Overhead Squats

100 Jump Ropes

WOD 062910

3 Rounds

Run 400m

21 Kettlebell Swings

12 Pull Ups

WOD 062810

Ball Day!

3 Rounds

25 Box Jumps...w/ball

25 Wall Balls

100 ft lunges...w/ball

Run 400m...w/ball

WOD 062710

Militia Box Poker

WOD 062610

run 400 M

25 Burpees

run

50 Pushups

run

75 Sit ups

run

100 Air squats

run

75 Situps

run

50 Pushups

run

25 Burpees

run

10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

Dr. Chilm Richalds | Jun 23, 2010 | Comments 2

One of the most perpetuated myths in the fitness industry….and its allllll bullshit. This is the reason why we have Mademoiselle Fitness….Curves…..Women’s only areas in gyms where you’re as likely to find a barbell as you are to find an Olympian using the training facility.

Lauren Pryor of Calgary, AB during a running portion of the 2009 CrossFit Canada Regionals

And now…..the truth.

1. Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.
2. The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!
3. For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.
4. Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking.
5. Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.

And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.

Lauren Deadlifting 305lbs at the 2009 CrossFit Games in Aromas, CA. On her Facebook profile, you'll find a quote "Strong people are harder to kill than weak people, and more useful in general." Take it to heart.

6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.

7. What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges, and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a good chance the trainer might lose that client (a client to a trainer equals money).

8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough.

If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!

9. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more complex when an athlete comes to a new school, starts a new training program, and also has a considerable change in her diet (i.e. only eating one or two times per day in addition to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get slower, and then blame the strength program. Of course, strength training being the underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain…it must be the lifting.

10. Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many people do you know who actually know what they’re talking about, have lived the life, dieted down to make a weight class requirement, or got on stage at single digit body fat? Invariably, these so-called experts are also the people who blame their gut on poor genetics.

These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of the muscle.

In case you haven’t figured it out by this point in the article, what is currently being done in fitness clubs to help female athletes tone their bodies is not working. It’s not helping these women get toned, and it is definitely not helping improve athletic performance. Maybe it’s time for a change. Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for.

Courtesy: EliteFTS.com

WOD 062510

3 rounds

10 Deadlifts

15 ring dips

20 pull ups

25 Double unders

WOD 062410

Run 400m

25 Dumbbell Thrusters

Run 400m

20 Dumbbell Thrusters

Run 400m

15 Dumbbell Thrusters

Run 400m

10 Dumbbell Thrusters

Run 400m

WOD'S 061710 - 062310

Thursday

30 Minutes

5 Pull Ups

10 Push Ups

15 Air Squats

20 Sit Ups

Count Rounds

Friday

5 Rounds

20 Lunges

20 Dips

20 Knees to Elbows

100 Jump Ropes

For Time

Saturday

5K Run

Sunday

3 Rounds

1 Minute Each

Farmer Carries

Box Jumps

Burpees

Row

Push Ups

Count Reps

Monday

4 Rounds

25 Wall Balls

50 Sit Ups

End w/ 400m Run

For Time

Tuesday

100 Pull Ups

100 Push Ups

100 Air Squats

100 Sit Ups

For Time

Wednesday

4 Rounds

1 Minute Each

Row

Box Jumps

Lunges

Jump Ropes

Ball Slams

Count Reps

WOD 061610

5 Rounds

5 Deadlifts

10 Pistols (Each Leg)

15 Burpees

I will post the rest of the weeks WOD's tomorrow as a calender. Come and still do the WOD and post your time on the board. I will load them into comments when I get back. We leave Thursday morning.

WOD 061510

4 Rounds

1 minute each

Row

Wall Ball

Box Jumps

Push Ups

Jump Ropes

WOD 061410

1-2-3-4-5-6-7-8-9-10

Push Press

Knees to Elbows

Bounds

There are no rest days in life...

WOD 061310

21-15-9

Power Cleans

Ring Dips

If you don't like something change it; if you can't change it, change the way you think about it...Mary Engelbreit

WOD 061210

"PR" (Personal Record) Day

Then.....

3 Rounds

Run 400m

21 KettleBell Swings

12 Pull Ups

Never be afraid to try something new. Remember, amateurs built the ark; professionals built the titanic...Unknown Author

WOD 061110

5 Rounds

400m Run

10 Manmakers

End with a 400m Run

God gives every bird it's food, but He does not throw it in it's nest...J.G. Holland

WOD 061010

"Tabata"

8 rounds

20 Seconds on

10 Seconds off

Air Squats

Push Ups

Sit Ups

Pull Ups

Every job is a self portrait of the person who does it. Autograph your work with excellence...Author Unknown

WOD 060910

5 Rounds

50 Wallballs

25 Burpees

Couple of things. I will not be here for Thursday's 8:30 Session. Dallas is having an 8th grade graduation ceremony. But, I will be here the rest of the day. Second, I am changing our 2:00 slot to 1:30. Lastly, my grandma is very very sick and Doug and I will be going to Oregon next Thursday to say our last good-bye's before she meets Jesus. We will be gone for a week. Everyone is still welcome to come and workout. You all keep each other going. I'll keep the workouts simple and fun. Please still come and workout...this is your gym.

Thanks for everything. You are all a great group.

WOD 060810

Farmer Carry Down Driveway

15 Minutes of...

7 Thrusters

9 Double Unders

11 Pull Ups

Count Rounds

MILITANTS! Life doesn't have rest days.....WOD UP!

WOD 060710

4 Rounds
1 Minute Each

L Sits
Handstand Push ups
Row
Weighted Lunges
When the world says, "give up", Hope whispers, "keep trying"...Author Unknown
WOD UP MILITANTS!!!

WOD 060610

5 rounds

20 KB Snatches

15 Ring push ups

10 Bounding box jumps

When you come to the end of your rope, tie a knot and hang on!

WOD 060510

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

For Time

Militia: A group of physically fit civilians training for an emergency.

WOD UP MILITANTS!

21-18-15-12-9-6-3

Front Squat

Chin-Ups

Ring Dips

I am going to put a 6:30 A.M. on the board...only on one condition. I don't want to get up that early if no one shows up...so, if you would like to come and workout at 6:30 A.M. please call me on my cell phone, 989-8307 by 6:00 A.M. or text me the night before. I love getting up that early, but not if no one shows up. Also, we have had interest in a 4:30, so if anyone would like to show up then, that is fine as well. Thank you.

WOD 060310

8 Rounds

Jog 200m (down driveway)

Sprint 200m (up driveway)

1 minute rest in between each round

Bring your own watches

Bring headphones and ipods if you need the music

Don't skip just because it's a running WOD

YOU NEED IT!

WOD 060210

3 Rounds
1 Minute Each

Row
Box Jump
Sit Ups
Push Ups
Lunge

Also, two things I need to put out there. One, for those of you who haven't paid, it's pay week. Two, my neighbor has asked that we slow down on the driveway and to try to drive to the sides to even it out. I guess all the traffic is causing the washboard effect on our road. Thank you all so much. You are all doing GREAT!