All things are possible for those who take the first step!

Monday, 27 April 09

WOD
Five Rounds for Time:
9 Handstand Push Ups
15 Ring Dips
21 Thrusters (95#m/65#w)
200m Sprint
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Feat of Strength:
2 minute max pull ups.
(practice chest to bar even if your doing jumping pull ups)
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Post times and comments.
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Something a little extra for those people...you know who you are.
This article is provided by my friends at Crossfit Invictus.
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CrossFit and Hypertrophy
Written by Mark Riebel

“I’d lift, but I don’t want to get big!”

I can’t tell you how many times I’ve heard this. It’s a common excuse that many people (most often women) have as to why they do not want to include heavy weights in their training, and instead opt for body weight or lighter loads for all of their workouts. I am here to tell you that this notion couldn’t be farther from the truth, especially considering the ways in which we train at Invictus.
We’ll start with a very brief science lesson, but if you want to read more check out these links. When your muscles get bigger, it’s called hypertrophy. There are two types of muscular growth, sarcoplasmic hypertrophy (SH) which is an increase in size and volume of the muscle cell from more water, some cellular organelles and other substances, and myofibrilar hypertrophy (MFH) which is an increase in the number of contractile fibers in the muscle. While SH makes the muscles very large, there often isn’t too much strength gain relative to that of MFH, which makes sense. If you’re adding more of the actual units that contract to lift a weight, you should be able to lift more weight, right?
These two methods occur in response to different training methods. MFH occurs primarily in the 1-5 repetition per set range of lifting when dealing with weights at 85% or greater of your 1 rep max (1RM). This is the strength range that we deal with at CFI when we go heavy. SH occurs primarily in the 8-15 rep range when dealing with 65-80% of 1RM, which is the typical rep range prescribed by nearly every conventional gym you’ll walk into, regardless of what your goals are. When we train with lighter weights for high reps, we’re developing muscular endurance.
While you will see some increase in muscle mass from the hard work you put in at Invictus, you will never end up looking like a bodybuilder. Besides, 99% of us lack the genetics and the chemical cocktails that they have to look as they do.
If you want some more info on this, please let me know. But in the meantime, stop thinking that you won’t fit into your clothes anymore and pick up some weight.

2 comments:

  1. Charlotte here...
    You've seen it on our shirts, Forging Elite Fitness. CF's goal is to make you Faster, Stronger and Mentally Tougher in all ten fitness domains. We don't advertise six pack abs. My goal as a coach and Crossfitter is to improve athletic ability at all levels. The cherry on to is a body that can kill a WOD and is just plain 'killer'.

    ReplyDelete
  2. James: 38:42, regular dips (no rings), 80#

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