10 minutes to establish Front Squat 1 rep max


5 rounds for time of:

20 wall ball shots 20/14#

10 kettlebell swings  32/24kg (70/53lbs.)





Because the topic is coming up so frequently lately…………………….(reposted from January 23rd)

We chose the below two articles to re-post because of their central theme: When women choose to train for athletic development or to be stronger they not only get stronger they get a better body.  This rule applies to men as well, but men are not bombarded with faulty information as much as women.  Women are constantly told they need to do more “cardio” if they want a better body and if they are going to lift weights at all they should do high repetitions with very light weight.  The elements that have the most impact on the body are diet, sleep, resistance exercises that involve the major muscle groups of the body (not isolating and dividing muscle groups) moving heavy weight, and high intensity in workouts (intensity rarely reached in traditional forms of what the average gym member considers to be “cardio”).  The following articles support my argument.–George

A New and Better Butt? Why Not A STONGER Butt?  “The other night, after watching one of my clients bang out a set of 10 push ups, my husband asked her if she started off at my place with such good push ups. “NO way,” she said. “This is what I am most proud of too. My push ups.” She told me that she has also been getting compliments right and left from friends about how awesome she looks and these friends just cannot wrap their heads around the fact that all she has been doing is squatting, pressing and rowing.”Emily Giza Socolinsky, Fivex3 Training


Meet Staci: Your New Powerlifting Super Hero    We re-posted this article from Nerd Fitness recently.  I’m posting it again because the title may have steered some people away from reading it.  I would have called it Former Deconditioned Woman Finds the Correct Way to Add Muscle Forcing Her Body Fat Way Down While Getting Stronger, but that title is to long and boring for most editors.  Staci, from what I can tell is not a powerlifter or a superhero, but her story is inspirational and educational.  The article is informative, but it’s more important to read if you are trying to lose weight and believe adding “cardio” is the way to go.  The subject of article, Staci, was very overweight and she describes how she lost 50 lbs., originally made mistakes in how to exercise and how she finally got it right.  It’s the process Staci had gone through that readers will find useful. —George



“That’s right! She pumps the iron and gets down, dirty and sweaty just like the guys. Her gym bag has chalk, lifting straps and gloves in it. That woman isn’t afraid of weight training! She shouldn’t be and neither should you, because women don’t bulk up like men do.

In order for muscle to have shape and size, the muscles fibers have to be formed through resistance training that allows the muscle cells, or myofibrils, to grow. This increase in size is called hypertrophy, and it’s the key to tone and shape.

So if you want to look like a goddess, it’s time to kick the guys off the squat rack, grab some free weights and lift heavy.”Brandon Johnson, Train Like A Man, Look Like A Goddess,, 8/24/11
In one study published in Medicine & Science in Sports & Exercise, women who lifted more weight for fewer reps burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight.

And research has also shown that strength training burns body fat more exclusively, while cardio alone can cause both fat and muscle loss.”—7 Reasons Why Women Should Lift Heavy Weights, Well And Good, 12/3/12


While it is true that you can’t spot reduce—your body is born with pre-conceived places it wants to store fat—a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. This not only helps you lose your belly pooch and look better in a bikini, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.”Charlotte Anderson, 8 Reasons Why You Should Lift Heavier Weights (And no, you will not “bulk up!”), Shape

Women, don’t fear getting bulky. There’s a myth that men should lift heavy and women should lift light to avoid getting big and bulky. Women, lifting heavy weights will NOT make you huge – you simply don’t have the testosterone levels to build big muscles. Lifting heavy WILL help you lose fat.”—



“Stop using the excuse that lifting heavy will make your legs “big and bulky,” when really, you just don’t want to work that hard! It’s easier to use the little pink Barbie dumbbells for a ton of reps, or more commonly, do bodyweight-only exercises.

Great legs take hard work, but it’s all worth it.

Get Your Mind Right

Women tend to have stubborn lower body fat and have a hard time getting their legs really lean and sculpted. I think part of the problem is that they’re so afraid to lift heavy, in fear of bulking up, so they never get their legs to look the way they really want them to.

Most women still carry the mindset that as soon as they touch anything over 20 pounds, their legs will get humungous! Even if you do grab heavier weights, you probably still aren’t lifting heavy enough, or pushing hard enough to get the look you want.

Most women don’t know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done showing that, when left to train on their own, women lifted loads below what they were capable of lifting!”Rachel Cosgrove, Lift Heavy For Lean Legs


Myth women lift heavy


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