You Want Me to Run with What?!?!
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25-21-15-9
Kettlebell Swings
Burpees
Air Squats
Run 1 lap with your Kettlebell before each round and after the last round.
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Why Women Should Lift
Heavy Weights!
By: Leah Goldstein
As many of you may have noticed, things at the gym have
changed up a bit. We’re doing a lot more heavy lifting on Mondays, Wednesdays,
and Fridays and I’m sure some of the ladies are a little apprehensive about
these new changes. Many women are under the misconception that lifting heavy
weights will bulk them up. “I don’t want to get big. I just want to tone up.”
I’ve heard this statement time and time again from women who think that high
reps of low weights will prevent bulk and get them sculpted, toned bodies. I’m
here to tell you that is a MYTH! The “toned” look comes from removing the
excess fat that covers a well developed muscle and high reps of low weights
does not lead to the burning of excess fat! Adding lean muscle to your body by
lifting heavy weights, however, WILL burn excess fat!
Tim Kontos, David Adamson, and Sarah Walls from Elite FTS
put together an article called “Top Ten Reasons Heavy Weights Don’t Bulk Up the
Female Athlete”. Now the article is a little lengthy and gets a bit technical
so I thought I’d paraphrase it a bit for you.
First off, women do NOT have the adequate amount of
testosterone necessary to “bulk up”. The reason women think that lifting heavy
weights will bulk them up is a direct result from images they see on the covers
of bodybuilding magazines…..These women are juiced up!! It’s impossible to
achieve their type of bulk without taking extra testosterone! Sorry ladies, but
the next point isn’t very nice! Bulking up is calorie dependant….meaning if you
eat too many more calories than you burn, you will gain weight, fat weight that
is or as the Elite FTS guys put it “Squats don’t bulk you up. It’s the ten
beers a night that bulk you up!” Lastly, what most conventional personal
trainers are advocating is not working! The high rep/low weight (not to
mention, low intensity) workouts do not get real results. It’s not helping
women get toned and is doing nothing for their physical fitness. Lifting heavy
weights offers women many benefits including improved body composition,
stronger muscles, decreased injury rate, and stronger bones (which helps
prevent osteoporosis).
So, in a nutshell ladies, since we don’t have all that extra
testosterone, if we lift heavy weights, dial in our nutrition, and keep up that
intensity, CrossFit Katy will get you strong, healthy and toned! So pick up
that barbell and leave those little pink dumbbells in the corner with all your
old notions of women and weightlifting!
