Beware the Sexy (i.e., Sissy-Ass) MetCon
Mike C. posted this in yesterday’s comments: http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con
Anyone that’s heard of CFW has heard about our stength and power bias to training. Google CrossFit Wilmington and you’ll find a post about our programming style on the CF discussion boards way back in 2008.
I’ve always called the 95lbs/65lbs Metcons “Jazzer-Fit” programs. The CrossFits that don’t push their clients to lift heavier with excellent form and always put their workouts to the clock are seriously screwing their members.
We’ve been reffered to as meatheads or sometimes even have been, by weaklings with no backbones, called steriod users. But we’ll take those would be slights as compliments. I love it that the skinny-fat kids that can’t move our girls’ Rx for time would make accusations of steroid use. I mean, it’s cool that just the idea of us crushing them would put those weak souls on the floor and begging us not to hurt them. What? It’s happened. Too aggressive for ya? This ain’t JazzerFit. We build strong, powerful, athletes at CFW. We push our athletes. They get results.
Lift. Lift heavy and lift with excellent form and you too might get strong.
Nutrtion Class tonight at 6:30pm – If the holidays ruined your weight loss goals, get a fresh perspective on diet and nutrition. The nutrition class covers the modified Paleo and Zone diets in a practical sense. Each attendee gets specific calorie intake specifics and a Rx for exactly how much protein, carbs, and fat they should be getting each day for their fitness and weight loss goals. The class is a no nonsense tutorial to eating the most healthy way possible. Oh… and no, we won’t be endorsing Paleo desserts anytime soon… Cost – $40.00
Want More? You have to do more.
That’s been CFW’s moto since day one. Nothing’s changed.
Want to loss weight get these abs? Ok, not these specifically… Ben and Jen abs aren’t up for grabs. But if you want to see yours, Abs come from eating healthy and eating LESS. If you look at these pics and say to yourself “they just have good genetics” you are making excuses in your own mind for not having the self discipline to control what and how much foods you put in your face. Tonight’s nutrition class is your first opportunity of 2011 to sort out the excuses and get on the right track to eating healthy and… yes, visible abdominals.
Deadlift 5 – 4 – 3 – 2 – 2
Bent Over Row 6 – 6 – 6 – 6
Stiff Legged Deadlift 8 – 8 – 8 – 8
3 rounds for time:
10 Plyo Squats
10 Push ups
20 Double Unders
3 Position Snatch [high, knee, floor] x 1 x 3 – at 70%
2 Position Clean [high, knee] x 1 x 4 – up to 135/95)
All CF Work