Motive Power

30-y/o female into
heavy lifting / Crossfit Football / fitspo / all that good stuff

WED 7/23/14

"Squat Clusters"

warm-up

  • 3 x 130#
  • 2 x 180#
  • 2 x 200#
  • 2 x 210#

RD 1

  • 2 x 215#
  • 0:30 rest
  • 1 x 215#
  • 0:45 rest
  • 1 x 215#
  • 1:00 rest
  • 2 x 215#

RD 2 + RD 3

  • 1 x 230#
  • 0:30 rest
  • 1 x 230#
  • 0:45 rest
  • 1 x 230#
  • 1:00 rest
  • 1 x 230#

That’s more like it! I felt fresh today and I still had Monday’s (crap) workout on the mind, so I decided to give it another shot. This time around, every rep was solid! I’m happy to say I think I’ve finally struck upon a nice balance - and balance is key - between the intensity of my workouts and the quality and quantity of my rest. I’ve found what, for me, amounts to the perfectly therapeutic dose. Now it’s just a matter of fine-tuning.

Ego can be motivating in a case like this, when you set a goal that you just can’t bear not to hit, but you’ve got to balance that with a willingness to take it easy if and when you get run down. There are still the occasional setbacks - a tweaked muscle or a tough day that you just can’t shake - but overall, I’ve been enjoying nice, slow, steady progress lately and it makes me feel like I might really be onto something! That’s the best feeling!

MON 7/21/14

"Squat Clusters"

warm-up

  • 3 x 130#
  • 2 x 180#
  • 2 x 200#
  • 2 x 210#

RD 1

  • 2 x 215#
  • 0:30 rest
  • 1 x 215#
  • 0:45 rest
  • 1 x 215#
  • 1:00 rest
  • 2 x 215#

RD 2

  • 1 x 230#
  • 0:30 rest
  • 1 x 230#
  • 0:45 rest
  • 1 x 230# (failed at this weight three times; just couldn’t get out of the hole)

I went at least partially off-script Friday and it looks like I just wasn’t able to recover from the super-heavy lunges and sprints in just a weekend. Monday’s workout never fully got off the ground. The weight felt heavy, as expected, but I struggled just to keep it stable. After the third failed single, I finally caved and called it a day. Time to take an extra rest day or two and come back at it (hopefully) reinvigorated. Blech.

There is an idea, a cliche at this point, that strong women embrace this muscular body image and completely forsake the opinions of others who would question their physical development and their devotion to sports typically dominated by men. To some extent this true. Most of us don’t care what doubters think and we are certainly proud of the bodies we build. But strength is much more than the physical. With each kilo, each rep, each day in our journey we realize the benefits extend far into the content and character of the individual. Training gives me the strength to know that I am ready for anything that comes my way. The hard work I put in the gym prepares me for what is outside. Weightlifting has strengthened my body, mind, and belief in myself.

—Morghan King, 2013 World Championships team member and American Open Champion (via crossfit-cupcake)

(via ree-lifts)

FRI 7/18/14

sprints

  • 7 x ~50 meters

dumbbell walking lunges

  • 5 x 12 x 55# (ea.)

dumbbell overhead presses

  • 8 x 25# (ea.)
  • 7 x 27.5#
  • 6 x 30#
  • 4 x 35#

planks

  • 3 x 1:00

+ a few box jumps, handstand push-up singles, and a few minutes punching a punching bag

Just a play day at the gym. For the first time, I finished the 5 x 12 lunges as an unbroken set with 55# dumbbells. I can remember when 45# seemed like an unreachable goal. It’s my grip that gives out these days before my legs do. Next time, I’m sure I won’t be able to RESIST going for 60#.

THU 7/17/14

front squat

  • 8 x 3 x 135#

bench press

  • 3 x 5 x 110#

10-9-8-7-6-5-4-3-2-1 - 25:09

  • 17.5# weighted pull-ups
  • 12# ball slams

Those front squats and bench presses felt… leisurely? Not sure how they ended up in the programming but I’ll take it. It was like an extended warm-up. I was pretty proud I was able to finish this one with a taped-up hand (no substitutions for the pull-ups)!

TUE 7/15/14

weighted pull-ups

  • 3 x (no weight)
  • 3 x 10# + vest
  • 3 x 20#
  • 3 x 30#
  • 3 x 35# (definitely a PR)

5 RFT - 25:04 including at least a couple of minutes of hand-taping time

  • 7 x 220# deadlift
  • 21 double-unders

I wanted to finish the whole workout without lifting straps and I got to almost the end of round #4 before my palm tore (ouch). Maybe I have a funny grip but deadlifts just tear my hands up! I taped it up and plugged on. This was one of those no-fun workouts. I really wasn’t in the mood and never quite got up to speed, so the name of the game was to keep your head down and finish. Done.

MON 7/14/14

push press

  • 3 x 60#
  • 3 x 80#
  • 3 x 100#
  • 3 x 110#
  • 3 x 120#
  • 3 x 125#
  • 3 x 130# (put an asterisk next to this one; I didn’t lock out the last rep, so…)

"Squat Clusters"

warm up

  • 2 x 130#
  • 2 x 180#
  • 2 x 200#
  • 2 x 210#

RD 1

  • 2 x 215#
  • 0:30 rest
  • 1 x 215#
  • 0:45 rest
  • 1 x 215#
  • 1:00 rest
  • 2 x 215#

RD 2 + RD 3 (identical)

  • 1 x 230#
  • 0:30 rest
  • 1 x 230#
  • 0:45 rest
  • 1 x 230#
  • 1:00 rest
  • 1 x 230#

I sort of love and hate squat clusters every time they come around. I recently upped my back squat 1RM, so this was the first time attempting this workout at this weight, right at the tippy top of what I can manage. It was really tough - like, I don’t know if I can finish this tough - but woohoo! I did it!