08/25/2016 Pure Strength

Ali getting great depth on her back squat warm up sets.

Ali getting great depth on her back squat warm up sets.

The Benefits of Strength Training
Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscular strength, and increases in tendon, bone, and ligament strength. Lifting weights has also been shown to improve psychological health as well, by increasing self-esteem, confidence, and self-worth.  Here are a few other benefits to building massive strength…

Increased energy: more endurance, power and strength which translate into more useable energy• Improved digestion and elimination processes. Your body is built for and meant to be active in all ways• Improved intellectual capacity and productivity. Your brain needs a reprieve from thinking; physical exercise provides that respite from the constant intellectual thinking tasks of our modern life• Better sleep: exercise enables a better sleep pattern to develop• Weight loss: muscle burns more calories than fat because of the higher rate of metabolism within the muscle tissues• Strong bones: increased bone mineral density as a result of the imposed loads being placed upon the bone during the exercise sessions• Control of depression: you are active in a productive manner and the brain sends out endorphins signaling a happy pleasant state of mind during and after exercise• Decreased stress: you are doing something for YOURSELF• Added protection from heart disease: lower blood pressure reading in many cases with just a small amount of increased activity and as little as ten pounds of weight loss• Increased endorphins (pain killers): the runners high• Increased self-confidence, self image, self-perception and outward self-projection.• Body fat percentage decreases• Lean tissue percentage increases• Blood pressure readings decrease• Resting heart rate decreases• Serum cholesterol decreases• Range of motion and flexibility increases• Strength increases• Lung function increases• Bone mineral density increases• Cardiovascular circulation capacity increases

The short and sweet answer is strength building will lead to increased mental and physical stamina to better endure the stresses of daily living in this modern world of constant pressure to be on the go continually.

“Strong people are harder to kill than weak people and are more useful, in general.”-Greg Glassman, CrossFit Founder


Deadlift 3-3-3-3-3

Heavy lifting day. That means go all out for 5 sets of 3 Deadlifts. We have allocated 20min for the actual lifting portion to allow some time at the end for a small sweaty finisher. If you would prefer to spend more time lifting/resting, then use that extra time for the Deadlifts. Personally, we believe that no one should WANT to do anything else after a heavy day. BUT this isn’t always the case, so you decide based on what you think your need are.

The goal should be to start the first set of 3 roughly around 80-85% of the 1RM. This is just a rough estimate and most people will go by feel for the day. We would rather see heavy sets from the start than one heavy set at the end. Use each set as an opportunity to get stronger.

Fitness: For those who are still new to Deadlifting or need to modify load for whatever reason,  do sets of 5 instead so the intensity can be a little higher each round. Rather than focusing on going really heavy, think about making your focus on moving really well across more reps.

Expect lots of warm up and prep today!  Think Speed Cone Drills, Kettlebell work, hamstring activation and plenty of Deadlift Prep at 80% of your 1 rep maxes.

Optional Finisher — 100 KB Swings. Every time you put the KB down, perform 3 Burpees.  Choose a challenging weight!!

Reminder: The gym will be closed this Saturday!  We will post a home workout for you and hope that you will attend the CF Oakdale Summer Slam competition to cheer on our CFS athletes who are competing!!  

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