Monday 12.07.15 – pull as much, if not more, than you push

 In W.O.D.

Old school training principles never die.  They get repackaged and changed by different people to make a profit, but the original principles never stop working.  And eventually people return to the original.  For example, the best CrossFit gyms, in my opinion, look more like this 1800’s YMCA below than a modern In-Shape.

YMCA Gymnasium in Boston 1872-1883

Here’s an old school principle diet principle, that cuts through all the debates and marketing:

“Muscle is built in the kitchen. For the most part, this is true:

  • Eat a little, don’t lift weights – you’ll likely be skinny
  • Eat a lot, don’t lift weights – you’ll likely be fat
  • Eat a little, lift weights – you’ll likely be lean and toned
  • Eat a lot, lift weights – you’ll likely be big and strong”

And, here’s a training principle that I agree with as well, that pertains to our program today:

“Do as much pulling as pushing. Struggling with your bench? One of the key things that can and will help, guaranteed, is to work your lats. It amazes me the amount of people I see that cannot row even near half of what they can bench.”

The only caveat I throw in is if you cannot pull as much as you can push, if you can’t row as much as you bench, if you can’t pull up as many reps as push ups, then you need to focus on pulling more than on pushing.  I guarantee it will make you stronger and your joints will be healthier!

For more old school principles, read HERE

:  Barbell Row 10-10-10-10-10

*For Barbell Rows, and the majority of strict back work, I don’t care much about PRs.  Use a heavy weight that hits the proper muscles and allows you to maintain perfect form.

Conditioning: 4 rounds for time of:
– 10 Pull Ups (Performance:  Chest to Bar, Fitness: Kipping (no butterfly), Health: Ring Row)
– 30 Wall Ball shots (Performance/ Fitness: 20/14# to 10′, Health: 14/10# to 9/8′)

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