Overhead Squat
1-1-1-1-1
then
Tabata Three Way Mash Up
20 seconds work, 10 seconds rest of
Box Jumps
Pull Ups
Swings
Repeat for 8 rounds (12 minutes)
Post loads and scores to comments.
Previous Overhead Squats
July 9th (5RM)
June 10th (1RM)
Big thanks to Leigh Ann, from CrossFit Ames, who sent our own CrossFit Ames a t-shirt just for her. Leigh Ann, we’ll have yours out to you ASAP!
Girls and Weights – Gubernatrix.co.uk
Female Friendly guide to Weight Lifting – Gubernatrix.co.uk
Amy looks far too happy up there. More weight!
Hi, thanks for posting up those links!
Hey Sally!
Glad to post those links, hope everything’s going well.
I bet she grew them overnight, completely by accident and they have nothing to do with the fact that she’s been working out every day for 50-odd years.
Ugh, I’ve become one of those sarcastic internet people. I’m gonna go do some squats.
Alright Big Shane – to weigh in on the Madonna thing, first off I hate her she is a tool but how I’d see it is that she has such low bodyfat that the extreme definition she has on her arms makes people assume she’s actually a lot bigger and muscly than she actually is.
I’ve found the same thing with the ol Paleo, it really can be hard dude, the irish do love the ol carbohydrates!
I’m watching a madonna video right now and am surprised that folks think her arms are big. She’s no Annie nor Eva.
I’m back in GMT and might make it down tonight if I don’t collapse instead.
It’s important to remember the difference between “can’t” and “don’t” in this type of discussion.
Like I alluded to above, it’s certainly possible for extremely dedicated women to put on appreciable amounts of muscle. Their hormonal response to exercise differs by degree, rather than kind to that of men.
The key thing to remember is the magnitude of the difference is bloody enormous. Women produce something on the order of 1/40th to 1/60th the amount of testosterone that men do, and their ability to build muscle tissue scales accordingly.
It doesn’t take much browsing internet forums to realise that most men have a really hard time putting on appreciable amounts of muscle mass, even when they really want to. Women who do so in the absence of exogenous chemistry have to dedicate themselves to it at a level that normal people would find truly terrifying. The number who do so by accident are approximately zero.
Also, one of the things you have to remember with natural women who “look big” is that they’ve generally dieted to extremely low bodyfat levels, and being able to see the detail of a muscle makes it look bigger than it otherwise would. Again, the risks of this happening accidently are zero.
So, yes women can build muscle without steroids, but no, as a rule, they don’t.
Pixie got in there before me, must type faster!
Thought it was back squats, 70-90-100-105-110 and was on my own so did 21-15-9 swings and dips instead. Took me 5 minutes
I may have got in there quicker Will, but you definitely beat me on intelligence and eloquence of argument!
I know exactly what you mean Big Shane, chips, sandwiches, pasta, bread – it’s difficult to find a meal in Ireland that isn’t full of carbs. One thing I would recommend is to read Enter the Zone, I borrowed it from the CrossFit library and it’s really interesting and opens your eyes to all he science of the Zone mentality, I’ll let you know when I’ve dropped it back, I’ll drop in the Cormac McCarthy book on Wednesday as well. Oh yeah the Zone book is Kyle’s, so thanks for lending it to the library dude!
Also, only the Kyle can get away with watching Madonna videos and still be awesome!
Quick question guys.
I was just looking over my copy of the CrossFit Seattle Athletic Skill Level chart and I came on something very odd.
I’m essentially an intermediate athlete bar a couple of factors so I’m happy enough as they seem achievable in the near future (2xBW DL, 20 pullups, 1 Muscle up etc.)
All achievable except for 45 reps of half bodyweight thrusters. Now I weigh 80kg, so that makes them near Fran as rx’d thrusters. 45 continuous reps of 40kg? Bit much really when all thats expected of your shoulder press is 40kg no?
Just seem imbalanced compared to the rest of the benchmarks.
The link to the spreadsheets is
http://www.crossfitseattle.com/athletic_skill.html
just in case you don’t know what I’m on about
Aye, dunno where Werner was coming from with that one. Bainbridge and a few other monsters on the crossfit forums had a challenge to complete it once, took them a while to work up to it!
Complete 45 Thrusters @ half bodyweight? Good, I was worried that I was missing out on some big piece of the CrossFit puzzle!
Do I hear a 50 day thruster challenge???
It’s good to be back.
Good lord. Quiet all day til I log off, then Madonna! Is nothing sacred!!?? (excessive punctuation marks warranted)
Anyway:
Team Happy
Jeff: 22Kg Across (5×5); 44/29/63
Tommy: 30-35-40-45-50; 39/25/37 (First ever time doing Overhead Squats, could have went heavier if he had his push jerk form down)
Team Miserable
The Kyle: 60-65-70-75-80(ftu); Just deleted The Kyle’s score, will post later tonight.
Team Didn’t want to be associated with Team Miserable
Shane 1.0: 35-40(f)-35-36-36; 47/34/60