Pirate Fit WOD January 7th, 2011

Got Strength?

Back to the basics. The need for total body strength is often overlooked by adults. Athletes understand that the ability to move heavy weights properly has a direct correlation to on the field performance whether you play football or golf. But the weekend warrior seems to default to the "light weight high reps" game plan and it leaves much to be desired. I recall well known Physical Therapist Gray Cook state that once when he was working with a older adult after a major knee surgery the goal was to get her working with 35, 44, and 53 lb. kettlebells. People questioned him on the value of the loads knowing she was not an athlete. His reason was simple "she likes to travel". You can't have her using 10 lb dumbbells when she is regularly pulling a 50 lb. suitcase awkwardly out of the back of her car or putting a 25 lb carry on in the overhead compartment. You can't feel good knowing she wasn't strong enough to support her lifestyle or worse yet get injured doing it. Strength is critical, makes us feel good, and is essential to a full heathy life.

"5 X 5"

A tried and true method for strength training. The goal is to get in your warm up sets and then get the best tonnage possible over 5 sets.

i.e.

Bench Press - 5 x 5

135 x 5

140 x 5

145 x 5

145 x 5

145 x 5

Total weight = 710 x 25 reps = 17,750 lbs. lifted

1. Bench Press
2. Deadlift
3. Overhead Press
4. Walking Lunges
5. Barbell Bent Over Row

• Do one exercise until all sets are complete aka - Straight sets
• Rest no more than a minute in between sets
• Warm ups sets do not count towards total exercise or WOD tonnage

Please remember to post your workout times, reps, weights and comments. We would love to hear from you.

Train Fun!