Sunday Stuff

New WOD sheet is posted. After a couple of heavy, high volume weeks you will see fewer total reps though the weights will increase. Each day will have 12 total reps in the 3-3-3-1-1-1 scheme meaning 3 sets of 3 reps and then 3 heavy singles. Come to the gym with a tough mindset and get under some heavy bars.



WEIGHTLOSS
I have heard a bit of discussion about weightloss, calories and such. When talking about calories, keep in mind that the type of calories you eat are as (if not more) important than the number you are eating. Two book are listed in the left margin of our site. Read them and consult the info on the CFR Nutrition page. You can lose weight and it doesn’t need to involve starving yourself! Watch the linked message from Mark Sisson and then buy his book. It’s common sense.

Please buy the book and read it.




SPOTTING
Last week we worked on spotting the bench press. It’s probably not the most exciting thing you will do in the gym but spotting is a vitally important part of training so we should learn to do it. A couple comments on spotting. Only if the bar starts going down after the lift is attempted should you touch the bar. Touching the bar means the lift doesn’t count. If it’s a max attempt only the lifter can be in contact with the bar until it is being racked. If you are the lifter remember that the bar is your responsibility. Don’t you dare bail out and leave the spotters holding the bar. Lift with everything you have until you have guided the bar back into the rack. Spotting is assistance.



NEW ROPE
Tell me what you think of the new, thicker climbing rope. If you like it I will get another of the same width.