A good post courtesy of CrossFit Balboa which is home to John Welbourn the pioneer of CrossFit Football A 10 Year NFL Pro and fountain of knowledge on Strength and Conditioning in general.
“10.26.11Weight Lifting & MuscleFrom facebook – This picture appears with the caption “You choose, competitive body builder, marathon runner or Crossfitter”
Here at CFB we lift weights. Everyone lifts weights. Most people like it and some… not so much. Most of the people who aren’t crazy about weight lifting are women. No matter what we tell them, the myth that lifting weights makes women “bulky” seems to persist. It’s nonsense ladies. With the amount of weightlifting we do relative to the amount of met-con we program there’s no way your guns are going to win the blue ribbon at the county fair. Weightlifting will improve your posture, prevent injury and give a nice “toned” look to the parts of you that should look toned. Hit the iron hard girls, us guys dig it”
WOD 27.10.11
3 Rounds
1Rope Climb
10 Med ball cleans
15 ball slams
20 OH KB Lunges
25 Burpees
For Time
Post thoughts and Times to comments:
Celtic Crossfit Newport 
17 min 27 sec
(16kg kb for lunges, 9kg med ball)
Great wod, top effort from everyone in box tonight.
18 min 31sec i think???
Good WOD but i really Struggled with it, wasn’t happy that i only managed one rope climb and 12kg on the lunges. Just happy i didn’t hit the time cap.
12m47s
12kg KB
7kg Med Ball
Good evening at The Box!