WOD 10/26/09
5 Rounds
25 Swings (55/35)
7 Push Press (135/95)
200m Run
This is a mutation of a workout I borrowed from CrossFit Invictus. Hit it!
On the heels of the Rest Day post, there will inevitably be the question from women athletes worried about bulking up. Relax – it won’t happen. Women naturally have less Testosterone than men. This means less ability to build muscle, unless there is some “help” usually in the form of a syringe. Instead, women will lean out and gain that toned figure they are looking for through muslce development, but don’t need to worry about gaining mass due to lack of Testosterone. This lack of muscle building is also due to the fact that the volume in strength programs is lower and not meant to add lots of bulk. ME work builds strength, not size. The after effect ME work is primarily a neurological adaptation process, not a result of loads of muscle gain or mass. Lastly, getting big is not an overnight process. It takes a while – long while if done naturally – to add muscle mass. However, the neurological adaptation will cause an increase in strength much sooner. So, go ahead and lift heavy weights. You will be stronger, leaner, fitter, faster and healthier for it!
Last but not least, Justin Lascek of the Wichita Falls Athletic Club & head trainer of CF Wichita Falls (home of Mark Rippetoe) has a new website up proudly displaying the big, true strongmen of years gone by. 70’s Big is a kick -ass site all about red meat, milk, beards, knee high socks, and heavy weights being moved by strong humans. It is one of my new favorite sites – right along with Ask A Ninja and The Art of Dan Silver. The 70’s Big site has “The Scott” written all over it… I predict some OP shorts, striped tube socks and a beard coming real soon from “The Scott”…
I really see no problem with this get-up....
October 25, 2009 at 9:01 pm
70sbig.com
DO’s:
Hairiness
Mustaches
Beards
Meat
Milk
Fire
Iron
Beer
Black and white pictures
Socks
Short shorts
Chicago (the band)
Led Zeppelin
Chalk
BBQ and smoked meat
Bold coffee
Boots
.45 Long Colt
Pooping frequently
Slaying zombies (vaguely gruesome)
October 25, 2009 at 9:04 pm
70sbig.com
DON’Ts
Shaving — specifically chests, arms, and legs
Tanning
Soy
Isolation exercise
Weighing less than 200 pounds
Under Armour
Running
Skinny Jeans
“Stop sign plates”
Salad
Bodybuilding
90’s Small
Mirrors
Smoothie Bars
Tofu
Smith Machines
Male models (synonymous with 90’s Small)
P90X, Bowflex, Total Gym, “functional exercise”, “working the core”, etc.
Killed by zombies (humorously gruesome)
I plan on doing most of the Do’s come December. Thanks Ian for the inspiration.
October 25, 2009 at 10:52 pm
That picture will be some good blackmail on your son in about ten years. Ian, I just wanted to see how you are holding up.I saw that Morrissey was hospitalized yesterday. Lol.
October 25, 2009 at 11:17 pm
Blackmail??….that picture is legit…stay righteous big D!
October 26, 2009 at 8:38 am
Ian’s fashion sense has rubbed off on Big D! It’s ok…only 25% of the male population is color blind…Big D will learn to overcome his disability. P.S. Breaking News….Morrissey has made a full recovery because of a special fan and his kind words of encouragement….Congrats IAN CARVER!
October 26, 2009 at 10:18 am
What do you mean Color blind??– the Big D’s Binkie and Boots are PERFECTLY Coordinated!
October 26, 2009 at 11:47 am
Thanks for pointing that out, Tricia. I do things for a reason…
I appreciate the concern about Morrissey. I did not sleep well all night, but now I can rest easy. In honor of his recovery, I have something special planned for TinMan and Buddy Holly………
October 26, 2009 at 11:51 am
I really hope the Tin Man and Buddy attend the 6:00 p.m. class then. If I had to listen to Morrissey during a WOD I might intentionally drop the bar on my head.
October 26, 2009 at 1:42 pm
I accept your challenge…And yes, Big D’s clothes are color coordinated to a…degree; however, a gentlemen of your stature would know…mixing a bomber jacket, blue knickers and striped multi-color galoshes don’t go together. It cries out…fashion disaster! Here at CFC we strive to correct fashion faux pas.
October 26, 2009 at 2:52 pm
So, I think we really need to have a “70’s big challenge” after the paleo challenge is over. Scott dropped the ball on paleo, but my money is on him to win the 70’s big contest. Check out this gem from 70sbig.com:
“There was a time at the Old Westside gym where I couldn’t gain weight to save my fucking life.
There was this dude who trained there who could just put on weight like fucking magic. He’d go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing.
I finally asked him one day how he did it.
“You mean I never told you the secret to gaining weight? Come outside and I’ll fill you in.”
Now remember, we’re at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious shit if we have to go outside, I thought.
So we get outside and he starts talking.
“For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don’t care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that shit down and eat. That’s your breakfast.”
At this point I’m thinking this guy is nuts. But he’s completely serious.
“For lunch you’re gonna eat Chinese food. Now I don’t want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bullshit. I don’t care what you eat but you have to sit down and eat for at least 45 minutes straight. You can’t let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter.”
“For dinner you’re gonna order an extra-large pizza with everything on it. Literally everything. If you don’t like sardines, don’t put ’em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that fucker up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that shit over the pie until half of the bottle is gone. Just soak the shit out of it.”
“Now before you lay into it, I want you to sit on your couch and just stare at that fucker. I want you to understand that that pizza right there is keeping you from your goals.”
This guy is in a zen-like state when he’s talking about this.
“Now you’re on the clock,” he continues. “After 20 minutes your brain is going to tell you you’re full. Don’t listen to that shit. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I’m telling you now, you’re going to get three or four pieces in and you’re gonna want to quit. You fucking can’t quit. You have to sit on that couch until every piece is done.
And if you can’t finish it, don’t you ever come back to me and tell me you can’t gain weight. ’Cause I’m gonna tell you that you don’t give a fuck about getting bigger and you don’t care how much you lift!”
Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn’t get much fatter. One of the hardest things I’ve ever done in my life, though.”
October 26, 2009 at 3:50 pm
O jeeez…. DO NOT follow Jeff’s diet advice….the guy can swim but can’t load a barbell evenly and might cause your intestines to rupture…
Pretty frickin’ funny though! HAHAHA
October 26, 2009 at 4:04 pm
I agree with Jeff on the 70sbig contest…I am in. It will be a thing of beauty. I plan on starting Thursday, November 26th, Thanksgiving. I figure from there I will shave my head and start growing the beard. I already have found a few classic throwback clothes online and am looking forward to sporting them every Monday on strength day. Let the bulking begin…who is all in for calorie dense gorging, tight clothes, heavy weights and little metcon? Me, thats who. All aboard…this train is heading for the “Worlds Strongest Man” in 2010. FREAKY.
October 26, 2009 at 7:36 pm
I know how to load MY barbell correctly;) We have to keep you in check buddy!
October 26, 2009 at 7:40 pm
Everyone go check out http://www.crossfitcenturion.com You will have to retype it in the address bar. New site is now UP!!!! We still have a few things to add…BUT IT IS UP!!!!!! So exciting! A BIG thank you to Paul J. for making it for us!!!!~Allison