All CrossFit workouts are intense.  That's because we've found that intense workouts equals results.  A heavy weightlifting day has a special kind of intensity that other days don't share.  The tabatas yesterday were intense but there is a different sort of intensity in a heavy weight lift.

Guys generally like lifting weights and women find it a special challenge.  Of course there is enough diversity in men and women that this is only generally true.  One idea that seems to explain some of the difference is that some men seem to be able to focus and generate more power, while some women seem to be put off by the challenge.  I think it might have to do with the innate aggressiveness of many men.

Men that have lifted weights before are usually aware that if they get "excited" and "mad" they can do a better job under the bar.  Some women find it difficult to achieve the same sort of energy.  Maybe this is due to the guys having more experience "under the bar" than many woman who, many times, are doing it for the first time.

These differences really only matter in the early stages of learning to lift as the required intensity can be learned.

Today's WOD

Back Squat 3-3-3-3-3-3-3

That's 7 rounds of 3 reps.


Samson Stretch (30 seconds per leg)

Overhead Squat 

Abmat Situps


Air Squat


Ring Dips

Row 3 minutes

3 rounds of 15 each.


Dumping Squats (if you can call this a skill!)



  1. 205
  2. 225
  3. 250
  4. 255
  5. 275
  6. 285
  7. 300


  1. 95
  2. 115
  3. 125
  4. 135
  5. 145
  6. 150
  7. 160


  1. 225
  2. 245
  3. 265
  4. 285
  5. 295
  6. 315
  7. 325


Everyone did great!  After the frenzy of the tabatas its nice to have relaxing and intense squat day!  Yeaaaa!

Liz and Mike working out those tabata kinks.



Greg Keeter4 Comments