Motive Power

29 y/o female into
heavy lifting / Crossfit / fitspo / all that good stuff

What you eat today has to …
…make your heart beat tomorrow and create new blood, renew your bone marrow, fuel your brain, ease your mind, make your lungs work, support your immune system, heal your skin (including that tattoo you had done yesterday), keep your digestive system working smoothly, lubricate your joints, repair and build your muscles, ………

What will you eat to do all that?

—The Reluctant Raw Foodist (via thereluctantrawfoodist)

(via fuckyeahfitspo)

SAT 3/29/14

front squat

  • 3 x 130#
  • 3 x 150#
  • 5 x 165#

5 RDS

  • 1:00 max rep alternating single-armed push presses @ 35# (17 - 20 - 20 - 22 - 22)
  • 1:00 glute bridge hold + 25# (subbed for a back extension hold)

The end of a LONG week. Now to spend the rest of the day on the couch. Whew!

FRI 3/28/14

deadlifts

  • 3 x 190#
  • 3 x 220#
  • 3 x 250#

4” deficit deadlifts

  • 3 x 165#
  • 3 x 190#
  • 3 x 210#

Crossfit Open Workout 14.5 - 30:32
21-18-15-12-9-6-3-rep rounds of

  • 65# thrusters
  • burpees

I almost got a 4th rep on the 250# deadlift. Bah! If only! It was still definitely a PR to hit three nice reps at 250. I’ve never done that before. Feeling ambitious, I transitioned from deadlifts straight into an attempt at the 14.5 Open WOD. Let’s just say I’m a sprinter, not any kind of endurance athlete, so most Crossfit-style workouts longer than ten minutes are a nightmare for me. Still, it’s great to push yourself outside of your comfort zone, so that’s why I do them when I do and I reckon thirty minutes isn’t so terrible for someone who can’t say she loves thrusters or burpees in any way, shape, or form.

THU 3/27/14

pull-ups

  • 1 x 10
  • 1 x 9
  • 1 x 8

bench presses

  • 3 x 90#
  • 3 x 105#
  • 5 x 115#

"Religion 2.1" - 5 RDS

  • 6 x 145# front squat
  • 5 x burpee + 12” lateral hop

TUE 3/25/14

overhead press

  • 3 x 80#
  • 3 x 90#
  • 2 x 105#
  • 2 x 100#

ring dips

  • 1 x 7
  • 2 x 6

"Death by Ground-to-Overhead" - 5 RDS + 5 G2OH + 1 clean

  • add 1 rep of a 90# ground-to-overhead every minute on the minute

MON 3/24/14

back squat

  • 3 x 165#
  • 3 x 190#
  • 4 x 210#

power clean

  • 3 x 95#
  • 3 x 110#
  • 4 x 120#

15-12-9-6-3-rep rounds for time - 18:39

  • 70# thruster
  • push-ups
  • 35# Russian twists

SAT 3/22/14

front squat

  • 5 x 120#
  • 5 x 140#
  • 6 x 155#

hill sprints

  • 10 x ~25 yards

+ a couple hours of kayaking

FRI 3/21/14

deadlifts

  • 3 x 130# (warmup)
  • 3 x 150# (warmup)
  • 5 x 180#
  • 5 x 205#
  • 3 x 235#
  • 2 x 5 x 235#

4” deficit deadlift

  • 5 x 155#
  • 5 x 175#
  • 7 x 200#

+ about 10:00 of chest-to-bar pull-up practice

It was a two-part workout. Foolishly, I attempted the deadlifts first thing in the morning and stalled out completely on my heaviest working set. I scrapped the attempt and came back to it later in the day with more energy, knocking out two sets of 5 at 235. The first set involved enough bounce off the floor that I challenged myself to repeat it, starting from a dead stop with each rep. Lo and behold, I nailed it!

I finished it off by getting in some kipping pull-up practice, this time working on adding some height, and I can now say that I am the proud owner of something that resembles a flailing chest-to-bar pull-up!

THU 3/20/14

pull-ups

  • 1 x 9
  • 1 x 8
  • 1 x 7

bench press

  • 5 x 85#
  • 5 x 100#
  • 5 x 110#

7 RFT

  • 20-yard walking lunges + 50#
  • 5 x reverse wall-walk + push-up

I have no love whatsoever for wall-walks but this came up in the rotation and it’s character-building to spend some time on something you hate. /sigh/ The upside is, it’s an incredible feeling to step back at the end of your workout and realize you knocked out 35 reps of something you’re not particularly great at.