Coaches NOTES

Yes I still have people come up to me and say “I dont want to lift heavy” The first thing out of my mouth is WHY.  Now ofcourse if you have an

injury or injuries I totally understand, but if you dont.  Here is what I have to say.

Lifting heavy stuff is the best thing you can do for your body. I will try and keep this simple. Your brain controls motor neurons that tell your muscle fibers when to contract. Think of it as an on / off switch. Our body likes to be lazy. This means that unless necessary, the brain will not recruit more muscle fibers to complete a task. The only way to tap into your full potential is lifting weights in the 85-100% range of your 1 rep max. When we have you lift heavy in a workout, it is because we want to train the central nervous system and recruitment of your muscular system. This stress on the body makes you stronger and will help you reach your overall fitness goals much faster.  And last but not least you will not get bulky girls.


15 Hang Squat Clean Thruster

30 Double Unders



  1. Love….plus it makes you feel like a Bad ass which then Carries over into every aspect of your life!

  2. Lori McLaughlin says:

    Great blogs this week and great WOD!!! Some of us did it in the Friday morning class today! Woohoo…the heart rate was just a racing!! Loved it.

  3. Im glad Lori talked me into the WOD this morning ~ she told me to get a bar :) LOL!! But I ended up loving the WOD.. It kicked my butt. It has left me ravenous all day – cant get enough to eat!

  4. Sometimes I lift an amount that I believe is good for a WOD and then when Im done I regret not going heavier….

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