Wednesday, 05-15-13


"There is no failure except in no longer trying" - Elbert Hubbard



  • 3x5 Back Squats @ 75% +5# from 2 weeks ago
  • 3x5 Shoulder Press @ 75% + 5# from last week
  • a - 3x5 Weighted pullups +5# from last week, if possible
  • b - 3x 30 second Heavy object hold (DB or KB)

    • Alternate between a and b until all sets complete


Brad posted this picture a few days ago - you've probably seen it.  There is obviously a huge difference in volume and density between the two object.  Lifting obviously helps you develop the object on the right and burn the object on the left for the 23 hours of the day that you are not in here.

We're hitting the last half of this strength cycle.  I'm sure that you have noticed a pattern that on Wednesday, there is no WOD, just strength.  Perhaps just a conincidence, but female attendance seems to be lower on Wednesdays for the past couple of weeks.  It is much easier to change the shape of our bodies by lifting heavy weights than doing anything else.  About a year ago, I was probably in the best shape of my life, was wearing smaller clothing sizes, and I was lifting heavy on most days.  Lifting heavy will NOT make you big and bulky, that is what the cupcakes, ice cream, refined and processed foods do.  We simply don't have the physiology / hormones to bulk up.  Yes - there are some females that lift and are big - but their eating habits and training protocols are vastly different than what we do in here.   I can show you article after article that points to how lifting heavy for females is one of the best things that you can do for your health and your shape - if you are interested to see them, let me know.   Come in, do the work,  lift heavy, eat clean, and you'll see the changes - I promise.


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