18 Nov 17

Every 2 minutes, for 10 minutes (5 sets):
Clean + 2 Front Squats + Jerk
*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 82.5-85% of 1-RM Clean & Jerk

Against a 4-Minute Running Clock:
Row 250m
15 Burpees
Max Handstand Push-ups
Rest 4 Minutes
*Complete a total of 4 sets

Get Mean is Happening–CrossFit in Manhattan, KS

17 Nov 17

Every 90 seconds for 12 minutes:
Deadlift x 3 reps @ 75% of 1-RM

Complete the following for time:
25 Wall Ball Shots (30/20 lbs)
12 Muscle-Ups
25 Wall Ball Shots
9 Muscle-Ups
25 Wall Ball Shots
6 Muscle-Ups
*Taken from CF Invictus

Get Mean is Happening–CrossFit in Manhattan, KS

16 Nov 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

15 Nov 17

Every 2 Minutes for 10 Minutes:
Sets 1-4: Tempo Bench Press x 2-3 reps @ 21X1
(your goal this week is to establish a 3-RM; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Set 5: Bench Press x Max reps @ today’s working weight (no tempo)

Complete the following for time:
Row 1200 meters
50 Pull-ups
50 Power Cleans (115/80#)
50 Ring Dips
50m Handstand Walk (165′) (17 3/4 around the box)

Get Mean is Happening–CrossFit in Manhattan, KS

14 Nov 17

Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch)
*Sets 1-2: 75% of 1-RM Snatch
*Sets 3-5: 80% of 1-RM Snatch
When the clock reaches 10:00….
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep
*Sets 1-3 @ 87.5% of 1-RM Snatch
*Sets 4-5 @ 92.5% of 1-RM Snatch

AMRAP in 6 Minutes of:
4 Pull-ups
12 KB Swings
4 Toes-to-Bar
Rest 1 Minute
AMRAP in 6 Minute of:
6 Sit-ups
8 Double-Unders
6 Box Jumps
Rest 1 Minute
AMRAP in 6 Minutes of:
10 Push-ups
20 Air Squats

Get Mean is Happening–CrossFit in Manhattan, KS

13 Nov 17

Every 2 Minutes for 16 Minutes: Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-9: 4 reps @ 85%

In teams of two, partners alternate whole rounds to complete the following:
AMRAP in 15 Minutes of:
7 Sandbag Squats
100′ Bear Hug Carry
35 Double-Unders

Get Mean is Happening–CrossFit in Manhattan, KS

Will lifting weights make me look big and manly?

Sorry guys, today’s blog is for the ladies. However, it would be good for they guys to read it too if you’re afraid your spouse or girlfriend’s desire to try lifting heavy weights might turn her into a huge muscular version of the late wrestler Chyna.  There’s still a taboo out there about ladies lifting heavy weights or doing CrossFit because they’ll end up looking “manly”, which is far from the truth.

Muscle growth is heavily influenced by the amount of testosterone our body creates (yes, women produce testosterone, just as men’s bodies produce estrogen). Us guys have a hard enough time trying to get big, bulky muscles and we typically have 10-15 times more testosterone than women.  Of course there are always rare exceptions of genetics… but without steroids it makes it near impossible for most women to develop enough muscle mass to turn them into looking like a pro linebacker. Neither lifting heavy weights or CrossFit are going to spike your testosterone levels (if it did, every guy lifting or doing CrossFit would look like Arnold Schwarzenegger in his prime).

What a good training routine can do for you is save you from endless hours of cardio and starvation dieting (which tends to be the mainstream belief), and you can do it while developing nicely toned muscles to boot! Don’t get me wrong. You will add muscle on a good program… and that’s a terribly good thing! Remember, muscle is much denser than fat so don’t go by what the scale reads to judge your progress. Look at some of these before and after pictures of people at nearly the same weight:

Scroll down to the 7th post.

What does 180 look like?

How does an extra 5 pounds (of muscle) look?

 

I’m going to put a shameless plug in here. I’m not affiliated with Mike Matthews or get a single penny for this, but I’ve read his books and followed his training recommendations when I first started out and feel he provides an excellent starting point for beginners who want to “do it themselves” or just learn more about the basics of healthy living. His book Thinner Leaner Stronger is targeted specifically for women to help them on their fitness journey. Even if you join a gym and have a personal trainer, or aren’t new to nutrition and lifting weights, the information in the book is invaluable. And for you guys that made it through to the end of this blog, never fear, there’s a version of the book targeted for us and helping build big, bulky muscles titled Bigger Leaner Stronger.

So don’t worry ladies, you can have the best of both worlds. You can be both feminine and strong. Bad-ass and sexy. The choice to be or not to be is yours. Pick up the book and give it a read. Just know there are plenty of people out there on the same journey that will support you on your way.  If you ever want to meet some of the best support givers that are in the world (who are also on their own fitness journey), stop by Get Mean Crossfit and say hi to our members. I promise they won’t bite (or at least they haven’t bitten any newcomers yet). 🙂

Till next week…. stay healthy, stay happy, and stay strong! ~Ryan

Past blogs

PS.  Sorry for being a day late on this blog.  I’m actually trying to follow my own advice and get some rest, which put me a little behind this week.

12 Nov 17

Rest & Recover

Get Mean is Happening–CrossFit in Manhattan, KS

 

11 Nov 17

Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch)
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch
(https://www.catalystathletics.com/exercise/394/Hip-Snatch/)

5 Rounds for time:
100′ Farmers Carry
10 KB Front Squats
20 Reverse V-ups

Get Mean is Happening–CrossFit in Manhattan, KS 

10 Nov 17

Every 90 seconds, for 15 minutes (10 sets):
Deadlift x 2 reps @ 80%

In teams of two, partners alternate to complete 3 rounds each of:
25 Kettlebell Swings (70/53#)
15 Ring Dips
5 Cleans (185/135#)

Get Mean is Happening–CrossFit in Manhattan, KS