Celebrating Black Fitness Pioneers + This Week's WODs!
Continuing on Black History Month, we’re spotlighting Black pioneers who, despite systemic racism and/or sexism, broke barriers and made significant impacts in fitness. This is by no means an exhaustive list — please share your thoughts and additions in the comments.
John Davis, World and Olympic Weightlifting Champion
Born in 1921, John Davis won his first world championship in 1938 when he was 17, and he would go onto win eight world championships and Olympic gold medals at the London 1948 Olympic Games and the Helsinki 1952 Olympic Games. Davis served nearly four years in the U.S. Army, stationed in the South Pacific. At 5 feet 8, he was shorter than most of the other weightlifters, but he became the first person to clean and jerk more than 400 pounds.
MONDAY, 2/8/21
WOD #1:
With a dumbbell or kettlebell, 3 rounds for quality:
12 Shoulder Press (6/side)
6 Alternating Turkish Get-ups
12 Overhead Squats (6/side)
Athlete's choice of weight
WOD #2:
5 rounds for time of:
7 Dumbbell Squat Snatches, 50/35 lbs
21 Burpees
Each burpee terminates with a jump 1 ft above max standing reach.
Elisabeth Akinwale, Elite Crossfitter/Weightlifter/Gymnast
Elisabeth Akinwale is a mother, Social Worker, educator, trainer, and writer. She has 15 years as a competitive gymnast and five consecutive appearances in the world-wide CrossFit Games (2011-2015), and she competed nationally as an Olympic-style Weightlifter. She is also an advisory board member of Girls Gone Strong, a strength training site that focuses a lot on body positivity.
TUESDAY, 2/9/21
At 0:00, 10:00, and 20:00 (time cap of 8 mins per interval):
55 Double Unders
25 Wall Balls, 20/14 lbs
15 V-Ups
15 Deadlifts, 225/155 lbs
Row, 500 m
Kendrick Farris, Olympic Weightlifter
Kendrick Farris is arguably the greatest middleweight clean & jerk athlete in U.S. history, representing the United States in the Olympic Games on three occasions (2008, 2012 and 2016). Farris has also set multiple American Records in the 85kg and 94kg categories. Now retired, Farris gives back to the sport by coaching the next generation and assisting with the Kings of Weightlifting project. Farris is also a vegan, which he started before his son was born in order to be an example for him.
WEDNESDAY, 2/10/21
WOD #1:
Squat Clean + Tempo Front Squat (3211) + Front Squat —> 1-1-1-1-1
Tempo: 3 sec descent, 2 sec pause at bottom, 1 sec up, 1 sec at top
WOD #2:
Clean Pull —> 3-3-3-3
WOD #3:
For time:
15 Squat Clean & Jerks, 135/95 lbs
Cara Heads-Slaughter is a former member of the National and Olympic USA Team who is now coach to several athletes who have competed internationally,
THURSDAY, 2/11/21
WOD #1:
As many rounds as possible in 30 mins of:
Run 800m
10 Dumbbell Renegade Rows, 50/35 lbs
Renegade Row demo video
WOD #2:
Plank Hold: 3 x 1 minute
FRIDAY, 2/12/21
WOD #1:
4 rounds for quality of:
Dot Drill 2: 30 secs
10 Box Step-overs with KB (pick load)
WOD #2:
18-15-12-9-6-3 reps, for time of:
Kettlebell Sumo Deadlift High Pull, 70/53 lbs
Russian Kettlebell Swing, 70/53 lbs
Box Jump, 24/20 in
12 min time cap