Strength Training Excuses

So many people are concerned with how strength training will impact their body shape. Most common excuses for avoiding strength training are:

1. I don't want to get big and bulky.
2. I need to lose weight and burn more calories.
3. (from women) I don't want to get "manly".


Endurance Athlete: athlete who competes in sports where the length of physical exertion is greater than 10 minutes continuously without a re-set or break. Examples: Road cyclists, marathoners, triathletes


Strength  Athlete: athlete who competes in sports where the length of physical exertion is less than 10 minutes continuously without a re-set or break.  Examples: Weightlifting, Sprinters, Volleyball, Boxing, Football, Track cyclists.

CrossFit Open WOD 15.5

7:32

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Rowing

So all the major muscle groups are worked by rowing and by itself, it is one of the most effective exercise types around. You could of course take your routine a step further and introduce other exercise into the mix.

Rowing Help

1. Foot stretchers, if you are coming off of your seat, raise your foot stretchers.
2. Going faster does not mean going back and forth faster.
3. Reach as far as you can toward the machine with the handle.
4. Power comes from the hips and quads.
5. Don’t let the seat hit your heels, if it does, lean forward.
6. Make sure your hands extend before the knees bend.
7. Relaxed grip on the handle.
8. Think one, two, forward then drive.
9. Keep head up and relaxed.

10. Do a quarter, half, and then full stroke to start your row.