Wednesday 111005

Kate lookin mean.

Strength:
A1. Push press 5-5-5-5-5 (Find a 5 rep max)
A2. Walking Lunge With Dumbbells 15 steps

Conditioning:
7 minutes max rounds:

• 7 Push Ups
• 7 Hanging Leg Raises

On the hanging leg raises limit the swing between reps and do not initiate the raise with a back swing. The easy version is a knee raise, then knee raise with a DB between the ankles, then straight leg raise, the straight leg raise with DB between the ankles. Athletes choice.

More Strong Women

Wednesday is for women, right? Well, at least they both start with ‘w’. A couple of weeks ago I posted some women related training resource and since then I found a few more so here you ladies go:

A while back we linked to this article from CrossFit Gamer turned Olympic Lifter Jocelyn Forest. Jocelyn was recently featured in the photo of the day at CrossFit Football, she just opened a new gym in Santa Cruz and restarted her training blog where you
can find the video below of her back squatting 263 pounds for 6 reps.

I ran across this interview of Jen Comas Keck via Juggernaut Training Systems. Which led me to Jen’s blog Beauty Lies In Strength. She has a couple of good articles that she wrote for EliteFTS linked on her blog. Below is a video of her recent training, around 1:50 there are some nice deadlift clips where she hits a PR 1 rep max of 295.

Jen’s blog led me to a bunch of women who call themselves the “Beautiful Badasses”. Trainer Bret Conteras collected some videos from them here. If you google any of their names most of them have their own training blogs or websites. Of all the videos on Bret’s list my favorite was this one from myomytv.com:

I dig the strict pull-ups followed by well executed KB swings that start around 30 seconds in.

Lastly, for the slightly more mature women at EmerFit I found this post about Deb at Everday Paleo. Its interesting to see the lean and not so lean 155 pound photos. A couple of Deb’s photos are below, I could not find here age anywhere.