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April 24, 2012

Strength WOD:
“Wendler Back Squat and Push Press – Week 1”
3 x 5 back squat
3 x 5 push press
(See below for explanation. Determine your weight prior to start of class.)


Fitness WOD:
5 rounds
Row 250m
15 x wall ball sit ups

Shelley on a mission trip in St Lucia.

The squat and push press scheme today is the 1st of 4 weeks of a strength cycle known as the “Wendler” cycle. Each Tuesday, we will lift at specified reps, sets and weight. We will retest our max at the end of the cycle. Today’s weights will be determined as follows:

Take 90% of your one rep max (ie 200 x .90 = 180lbs). If you don’t have a max, find your max instead of doing 3 sets of five.

1st set: 65% of the 90% max (ie .65 x 180 = 115lbs)
2nd set: 75% of the 90%max (ie .75 x 180 = 135 lbs)
3rd set: 85% of the 90% max (ie .85 x 180 = 150lbs)

The weight will seem light. The key to this program is manageable weight with an emphasis on form. Do not be He-Man/Women and increase your weight or reps – the program will not work if you do this. On the 3rd set, do as many reps as possible keeping good form. Do not go to failure on the last set – this means go until you feel you can’t get another without losing form.

10 Reasons Why We Go Heavy – by North Haven CrossFit

The goal of CrossFit isn’t just about strength, but it is certainly part of our program. According to the experts at CrossFit HQ – “It’s important to remember that strength training should show up regularly, but not at the expense of the other aspects of fitness. Strength is important, but it’s just one aspect of our GPP (General Physical Preparedness) program.”

Also, contrary to popular belief, weight training will not make you big and bulky ladies…unless that’s all you do & eat like a horse. Here’s 10 reasons why you should lift heavy things.

1. Strengthens your bones reducing your risk of developing osteoporosis.
2. Improves your muscular endurance.
3. Raises your base metabolic rate.
4. Increases your tolerance to injury.
5. Increase energy levels.
6. Decrease resting blood pressure.
7. Improve your posture
8. Increases your balance, coordination and spatial awareness
9. Improves your immune system.
10. And finally, generally makes you harder to kill.

Lifting heavy does offer many benefits but let’s put a disclaimer on this: lifting heavy should never come at the expense of proper form. Perfect form is the most important aspect in all of our lifts. So don’t be afraid next time you see a heavy WOD, look at it as an opportunity to challenge yourself and become “generally harder to kill“.

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