Posts tagged strength

Attention Lady Weightlifters – Here’s some info you need to know


Strength and Conditioning for Women

10 Things New Women Weightlifters Should Know

Most women out there are not taught to embrace strength and conditioning exercises. Once you learn to love it and embrace how strong and fit it will make you – it will rock your world.  Your body shape changes and they just don’t make a lot of clothes for women who are strong and fit. Lats are not a friend of side zippered dresses — that I know from personal experience.  I love this particular paragraph — so true…

Your cute skinny jeans aren’t going to fit anymore. Your body is going to change. You are going to build muscles, develop traps and back muscles. Your legs are going to get big. This doesn’t mean you can’t be sexy and feminine. There is a big misconception that lifting will make girls manly. I don’t agree—many of our top weightlifters in this country are beautiful and sexy! You just have to know that you’re going to have to give up the Kate Moss look and recognize your ass is going to be like JLo’s and your quads are not going to squeeze into skinny jeans anymore. You’re going to start living in your Lulus and want to wear jeans less and less. You see, you’re going to have to move from a size 27 to a size 31, simply so your ass and legs can fit. Then you are going to have 4 extra inches of waist just hanging out all loose and poking out above your butt because your waist will likely still be pre-lifting small. You will have to wear long shirts; otherwise when you sit down everyone will see your butt crack as the jeans ride half way down your ass. This will happen. Just accept it now. But despite your problems with finding jeans, you can still wear high heels and dresses and look hot. You will have a nice ass and quads and a sexy back—flaunt that shit!

I love lifting and how strong it has made me. Read the rest of this post — lots of good info for the ladies who are just starting to lift…

Ladies: Don’t Be Afraid of Strength Training


I headed to the gym early to do a coach’s workout before the busyness of my day gets going. It was a good one –

400m run
25 power snatch #65
50 pull ups
75 1 Pood KB swings
400m run

time: 18:46

Here’s an interesting entry I came across about women and lifting weights that may resonate with some of you out there…

6 Benefits of Weight Training for Women

The more muscle and bone mass you have, the greater the acid-buffering power you create.

Pay attention to this particular bit of info:

6) In my 30 years of experience as a strength coach, for every pound of lean tissue gained, there was an equal amount of bodyfat loss. In other words, the body composition changed dramatically. For example, a female executive weighing in at 132 pounds with 20 percent bodyfat has about 25 pounds of fat. So if she gains about eight pounds of muscle mass and loses eight pounds of fat at the same time in 10 weeks, her bodyfat will be 13 percent at the end of the 10 weeks. Her body will look tremendously better.

So morale of the story: Ladies, get out there and strength train. Don’t be afraid of it, don’t shy away from it. It has so many benefits including helping you not work as hard keeping the bod in check!  And I promise, you won’t get bulky.

Strength Day WOD


I woke up with a sore throat but I am hoping to keep it at bay so it doesn’t get any worse. Ttoday was a Coach Jerry day, so I had to make it. I have been having some restless sleeping nights lately. Not sure if its because of what I have been eating lately or stress. Either way, it sucks.

One of the girls at CrossFit started Paleo 2 weeks ago and you can already see a huge difference. She has lost 9lbs and said she no longer has heartburn, something she has dealt with for a long time. What better proof does one need than actual real people trying a new approach to eating. She says she feels great too.

800m run
5 push ups
10 Pass Thrus
5 push ups
10 good mornings
5 Push ups
10 trunk rotations
5 Push ups
10 arm/hand mobility

Air squats

Front Squat 5-5-5-5-5
Five sets of five reps of front squat.
Total: 75 lbs, 95 lbs, 115 lbs, 125 lbs, and 135 lbs

The last set should be done to failure –meaning you can’t lift it for the full 5. I under estimated so while 135 was heavy, it was not failure so I should have gone 5-10lbs heavier. Before I left, I did some general stretching and a few hand stands. I just love handstands!

Strength Day Workout


I am so mentally ready for this weekend. I have been under a lot of stress at work – not in a bad way, just in a way too much work to do way. I haven’t been sleeping well and I have noticed my eating has definitely been not what it should be — I have been still staying away from gluten but have been snacking on gluten free foods. I know well and good that doesn’t equal healthy. Stress eating=not good.

Today’s workout was strength focused. Normally I dont LOVE these types of days, but I know that in order to make larger gains, they are necessary. We are so conditioned to think that all cardio/heavy breathing type workouts are the only way to get a good workout. It’s the strength days that make those possible.

Colleen, a CFI athlete, brought her dad in to use the rower while we did the WOD. Later during the workout, she told me he was 89 years old. No way anyone would have guessed that age. He is in amazing shape and did the rower the entire time. He will be 90 in 4 months. I asked him if he always worked out — he said he started running at 46 years old. Colleen has had a great role model in her formative years. He made sure to tell me how Colleen held records in high school track and one of them still stands today. He is also a veteran — so hat’s off to him for also giving of himself for our country. It was a great honor to meet him this morning.

Another great example of how it’s never too late to start

Sampson Stretch
10 Pass Thrus
10 Whirly Birds
10 Hip Whirly Birds
10 Pull Ups
10 OHS
30 Double Unders

Burgener warmup
Split Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Split Jerk 5-5-5-5-5 reps

75 lbs, 80 lbs, 80 lbs, 85 lbs, 85 lbs
75 lbs, 80 lbs, 85 lbs, 90 lbs, 95 lbs
75 lbs, 80 lbs, 80 lbs, 85 lbs, and 85 lbs

Go to Top