630PM
Peer Workout Hosted By EV at GWPC
"Linda" AKA "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1
BW Bench Press
¾ BW Clean
1 ½ BW Deadlift
Set up three bars and storm through for time.
This is not a CFEB sanctioned event. You are responsible for knowing how to do the movements.
DON'T BENCH WITHOUT A SPOTTER!!!
Sub dumbbell bench if spotting is not practical!

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Why All Women Should Lift Weights

I often hear female clients say that they are worried about lifting weights because they:

• don't want big muscles

• only want to "tone" or "lengthen" their muscles

• don't want to "look like a man"

These concerns are baseless and can lead to women neglecting one of the most
effective tools for preventing osteoporosis, and maintaining optimum
health. To begin with, unless a woman is off the charts in terms of
ability to develop muscle, she will not be able to gain significant
muscle mass, even should she want to, without truly Herculean (or
Amazonian) effort. Women generally do not have enough Testosterone to
support large muscles. There are, of course, exceptions such as Olympic
Sprinter Marion Jones (above, far left), but even an athlete so gifted
as she in ability to gain muscle mass felt the need to chemically
enhance her testosterone levels. So we see that getting big muscles is
not a concern, nor should it stop women from lifting weights.


The idea that muscles can be "toned" or "lengthened" by special or unique
exercises is false. Despite the claims of some Yoga and Pilates
practitioners, this is not possible. The shape of one's muscles, and,
hence, limbs and torso, is the product of three things:

• Genetic shape of the muscles
• amount of muscle mass
• amount of "inert metabolic material" (fat)

You were born with muscles which have the same basic shape they do now, and
they will continue to have that shape your whole life. This can easily
be seen by looking at a few people's calves. Some have an insertion
point high on the leg, and therefore look round and more muscular.
Others have a lower insertion point, and look longer and leaner. There
is no way to change this. However, you can add some muscle mass which
will make your limbs look fuller and more shapely, which brings us to
our last point. No matter how shapely or toned your muscles are, if
they are covered in a thick layer of fat, they won't have much
definition. Women generally should maintain 14-22% bodyfat for a
combination of optimum health, athleticism and aesthetics. Just as too
much fat is unhealthy and aesthetically undesirable too little will
detract from health, athletic ability and a pleasing shape.


Thinking that lifting weights will make you "look like a man" is misguided.
Perhaps, if you try really, really hard, you might after some years of
effort develop a look like Linda Hamilton in "Terminator 2", Demi Moore
in "GI Jane" or Angela Basset  in just about anything. Would that be so
bad?

Lifting weights is a wonderful health-giving activity for
all people, and that includes all women. It builds bone density,
prevents osteoporosis, burns calories up to 24 hours after you have
finished doing it and contributes to overall health and prevents
decrepitude. You would like to be able to walk when you get older right?