But I Don't Want to Be Big!
A common concern many women have when starting CrossFit is that they will get “too muscular” by lifting weights. After all, conventional wisdom (and the informercials) have drummed into us that we need to lift light weights to “tone” and if you lift heavy, you’ll “bulk up”. While most men walking in the door would be stoked if it were that easy, I’ve seen ladies either avoid going heavy or skip those days altogether!
CrossFit Football linked a great write-up on why women should put those fears to rest. Since everyone loves top ten lists, EliteFTS.com compiled a list of the “Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete”.
One of my favorites from the list:
6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.
WOD – 10.15.09
30-20-10
Hang Power Snatch
12′ Wall Ball
100M Medball Sprint
dont have a medball at work. Any suggestions for an alternative?
Ryan – this is from the CrossFit HQ site’s FAQ:
“The “standard” substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can’t (or shouldn’t, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it’s still quite different.
Better to follow David Heyer’s directions for a homemade medicine ball:
1. take an old, or cheap, basketball
2. cut a slit in it
3. stuff with sand
4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4. ”
Hope this helps a bit although we did do a few db thrusters yesterday.
Thanks Al. Now I may be retarded, but for the WOD is it 30 100 m sprints or just 1 after each round?
Nope, just one after each round. But the sprint is to be done while carrying your medball (or in your case one of the 20# DBs you’re using for thrusters).
that is a scary picture……………. i think she wants to eat me.
whats the rx for snatch?
9:20
95# snatch, 25# dumbell thrusters
10:31
95 # snatch