Thursday December 22nd

Workout of the day

Training:
Power Snatch 5 x 3 

WOD:
Complete the following for time:
10-8-6-4-2 rep rounds of:
Power snatch (135/95lbs)
Handstand push ups
Perform 15 Wallball shots after each round (20/14 to 10' target)

 

 

Looking for a New Year’s resolution? Want to Improve you body composition?  Your athletic performance?  Your overall health? Look no further.  We will be kicking off our annual 8-week Paleo Challenge on Monday, January 2.  You will perform the same workout on both the first and last day of the competition, keep a food log/training log, and take before and after pictures.

This is a competition; a competition among your fellow athletes and a competition with YOURSELF, from which everyone will benefit.  It will take discipline.  It will take a 100% commitment to your health and fitness, no less. We will be here to support you every step of the way. Nutrition seminars will be held next week to help better prepare you.

Stay tuned for more details…

 

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Love this blog post... Click on the link at the bottom to read more and check out the extremely inspirational videos

7 Reasons Women Should Strength Train

Attention Ladies!! Following is a fantastic post from BeautifullyHardcore.com….

Before we delve into the meat of this article, allow me to point something out to you. The title of this article is 7 Reasons Why Women Should Strength Train. I want you to pay attention and focus on the last two words of the title – strength train.
I could have easily used other words instead of “strength train” such as workout, exercise, lift weights, or numerous other words or phrases. However, I chose “strength train” for several reasons that will be revealed below.

To “strength train” or “train for strength” means to train with the purpose of getting stronger. Do not miss that simple point as we move on with this article where I reveal 7 reasons why women should strength train. And hopefully it’s understood that by “strength train” I mean using exercises such as squats, deadlifts, lunges, hip thrusts, push-ups, presses, chin-ups, rows, parallel bar dips and other compound exercises.

1) Increase self-confidence and “see what you’re made of”

This isn’t a benefit of strength training that you may realize at first, but it’s a great perk nonetheless. Most women aren’t aware of the physical strength they truly possess. However, once they increase their strength and start squatting and deadlifting well over their bodyweight, or busting out flawless sets of push-ups, inverted rows, chin-ups and parallel bar dips, they become of aware of their true abilities.

It’s very common for this newfound realization in the weight room to carry-over into everyday life as well. Getting stronger and doing physical feats you didn’t know were possible will teach you “what you are made of” and increase your self confidence to new levels.

Yes, it will be challenging and you’ll have to work hard and train consistently, but you will be able to perform chin-ups with your bodyweight. You will be able to deadlift twice your bodyweight. It can happen, and it will as long as you train hard and train smart.

2) Build the body you really want.

Hours upon hours of cardio every week is not the best way to build a lean and strong body. Most women want to lean down or “tone up”; they want lower levels of body fat and feminine curves. Unfortunately when most women decide to start exercising, they automatically start doing hours of cardio each and every week. If they do “strength train”, it usually consists of machines or dumbbell exercises with very light weight for high reps.

If you want to shed body fat, build some rockin’ feminine curves and look better in (and out of) your clothes, then you need to lift weights (barbells, dumbbells, your bodyweight, kettlebells, etc) and get stronger.

Check out this video of me and my Girls Gone Strong crew. Every lady in this video has amazing shoulders, arms, midsections, butts (seriously amazing derrieres), and legs. These bodies were built from barbell exercises like snatches, cleans, squats, deadlifts, presses, and bodyweight exercises such as push-ups, parallel bar dips, pull-ups, and kettlebell training.

3) Leads to positive goals

If you strength train with the primary goal of improving your performance in the gym, you are setting yourself up for success. Too many women enter the gym, mount a piece of cardio equipment, and track the calories burned that are displayed by the machine. That becomes their only focus and concern in the gym – burning calories… Read More

 

Comments

[steven farrell]

count me in

[Keri Lanz]

Great article and videos. It's all true ladies! So let's start the new year right! We have the perfect opportunity to see for ourselves the benefits of strength training. We have all the resources we need; amazing coaches, a supportive environment and a competition to provide some incentive/motivation to stick with it!

So, Sign up for the Paleo Challange and push yourself over the next eight weeks! The results will amaze you!

[Eric Farrell]

I'm game :-)