Natalie finally got her first pull up, you know what that means? Time to get the ears pierced! Natalie, you worked hard to get that pull up, congratulations!

I know that this is normally Sean’s campaign, but I’d like to speak to the ladies of the gym – I know some of you are still in the mind set that if you lift heavy weights that you will turn into a body builder.  Here is an excerpt from a great article about the why a solid strength training program (like what we do at CFW/CFD) is the best way to achieve your fitness goals without getting that “bulky” look that women are so afraid of.

“As far as women with bodybuilder physiques, that doesn’t happen overnight. Women who body build train for a substantial amount of time in a particular way to achieve those results. For the most part, a typical strength program greatly differs from a bodybuilder program.

A quality strength program will be comprised primarily of compound exercises that utilize multiple joints, and also use large muscle groups—which is more metabolically taxing (using a lot more energy in a shorter amount of time). Bodybuilding workouts generally consist of movements targeting individual muscle groups (though, technically isolating single muscles isn’t possible) and use rep ranges that are key for growing muscles larger. In other words, these women put a lot of attention to detail into those particular muscles to get them to grow that way—and do so over an extended period of time.

I think for the most part we all know what desired look we want to achieve. If ever we felt our muscles were growing too large, we would notice before things got out of hand. That sounds silly, but it’s true. If this were the case, then at that time the program used can be re-evaluated and adjusted to stop putting so much focus on whatever muscle group was growing too large.”

Strong Is The New Sexy: Kellie Davis Explains Why Strength Training Transforms Women’s Bodies Faster by Todd Kuslikis

Now that we got that out of the way… May your bars be heavy and your backs be straight!

Skill -
Deadlift 5-5-3-3-3-1-1
Skin The Cat 2-2-2-2-2-2

WOD -
15 Deadlifts (60% Heaviest deadlift today)
21 Wall Ball Shots 20/14
12 Deadlifts (65% Heaviest deadlift today)
15 Wall Ball Shots 20/14
9 Deadlifts (70% Heaviest deadlift today)
9 Wall Ball Shots 20/14

If you haven’t noticed, we are hitting one benchmark or hero WOD every week.  Sean and I have always talked a lot between “training” and “benchmark” days.  Remember that on a typical (training) day, we usually do a skill/strength session before the WOD.  This doesn’t mean that you should take it easy or hold back on the skill so that you can perform better on the WOD (or vice versa).  We want you going hard on both!  If the strength slows down your WOD time a little bit, that’s OK, because it’s just another training day!  Those sessions add up over time, which is what leads to results.  If you are shying away from the skill sessions, it will show on days where we attempt to find new maxes for lifts, same goes if you aren’t pushing yourself on the WODs.  Benchmark days are the days to really push yourself and see what you’re made of and how you’ve progressed.  This is why we don’t do any skills before hand, we want you to get your best possible time!

“Coe”

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Enlarge image

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.

Skill -
“Death By Pull-ups”, 15 minute cap.
If you fail, take the next minute to rest then start back over at 1.
If you can do 15 minutes of “Death by Pull-ups”, try chest to bar, strict, or strict chest to bar!

WOD –
“Zumba Killer”
In 10 minutes:
800m Run
50 Ground to OH, 45lbs plate/25lbs plate
Max reps broad jumps (6′/4′)

Scored based on number of broad jumps.

Compare to 120808

Coach Krofl hitting a Clean & Jerk PR on Saturday!

Alot of you have been asking about what your 1RM back squat should be.  Today we’ll be finding our 3 rep max, which is slightly safer and easier on the body, then using that number to calculate a 1RM.  Remember that you really won’t find your true 3 rep max until you fail on your third rep.  Your mind will often quit before your body does, so go for broke today!  Also, once that weight gets heavy, ask for a spotter!

Skill -
Back Squat – Take 15 minutes to find 3 rep-max (use this number to calculate your 1RM in the future)

WOD –
5 RFT -
10 Back Squats, 50% 3RM
15 Push ups
2 Rope Climbs

MANdrew hitting a Clean and Jerk PR at the Illinois State Lifting Meet on Saturday!

Skill -
5 rounds (every 90 seconds)
5 Double KB Squat Cleans
5 Double KB Jerks

WOD -
10:00 AMRAP
2 Muscle ups
10 KB Power Cleans
10 KB Front Squats