Chad K. Park's Blog

4, April 2012

2012 April 03

Filed under: training — Tags: , — chadkpark @ 2:18 pm

Lifting day at wccf.

5×5 shoulder press
3×5 front squat

Since we had the racks and weights out, I thought I should get a heavy single done, so I posted one at 175.

Probably the best part of the workout was the positive attitude of the young athlete with whom I shared the rack.  He really made it an adventure.  Of course, his shoulder press was about the same as my squat.  So there was a lot of resetting of the weight on the bar.  But he was a gung-ho lifter and a real motivation and inspiration.

I really like the heavy lifting days and think that the whole crossfit thing would work better with heavy lifting one exercise, maybe two, for decent reps and sets and *then* the typical metcon.  I know – crossfit heresy.  Still, I think it is a great way to focus on both the 1 and 3 rep max strength while still pushing forward the high intensity, high reps, low weight aspect.



  1. Chad,

    Can you tell me why your blog now arrives in my email as “password protected”?? I cannot see where I enter a password on your blogspot.


    Comment by honeycheeks Macintosh — 4, April 2012 @ 2:57 pm

    • Sorry, that was a mistake using the phone instead of my usual computer based update.

      Comment by chadkpark — 5, April 2012 @ 7:11 am

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