Motive Power

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

FRI 9/12/14

power clean

  • 3 x 90#
  • 3 x 110#
  • 3 x 130#
  • 3 x 140# (PR)

chin-ups

  • 3 x 10

4 rounds

  • 10 x 70# hang power clean
  • 10 push-ups
  • 10 x 70# hang power clean
  • 10 sit-ups + 12# medball throw

THU 9/11/14

7000 lbs.

back squat

  • warm-up: 3 x 130#, 1 x 180#, 1 x 200#
  • work sets: 12 x 1 x 225# (total: 2700 lbs.)

overhead press

  • warm-up: 1 x 80#
  • work sets: 12 x 1 x 100# (total: 1200 lbs.)

deadlift

  • warm-up: 1 x 130#, 1 x 200#, 1 x 250#
  • work sets: 12 x 1 x 260# (total: 3120 lbs.)

TUE 9/9/14

5 rounds

  • 130# bench press for max reps (2, 2, 2, 2, 2)
  • 20 x 26” box jumps

MON 9/8/14

4 rounds of 3 rounds each + 2:00 rest

  • 2 x 150# front squats
  • 10 x 12# ball slams
  • 1 x 12’ rope climb

3  rounds

  • handstand push-ups for max reps (5, 5, 5)
  • supine ring rows for max reps (10, 10, 10)
theniggacomplex:

Bruce….
taelepasy:

hwalkere:

“Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves. Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.”
“Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.”  ― Bruce Lee

Bruce Lee: All Around Badass, and Notable Daoist Philospher.

theniggacomplex:

Bruce….

taelepasy:

hwalkere:

“Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves.

Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.”

“Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.”
Bruce Lee

Bruce Lee: All Around Badass, and Notable Daoist Philospher.

(via rickythedrag0nsteamboat)

FRI 9/5/14

power clean

  • 1 x 3 x 110#
  • 1 x 3 x 120#
  • 3 x 3 x 130# (3-rep PR)

9 RFT - 26:07

  • 5 x 70# thrusters
  • 5 chin-ups
  • 5 burpees

The heat was killing me!!!

THU 9/4/14

back squat

  • 3 x 130#
  • 3 x 150#
  • 3 x 170#
  • 3 x 190#
  • 3 x 210#
  • 3 x 225# (PR)
  • 1 x map reps at 80% 3RM: 10 x 180#

press

  • 1 x 1 x 90#
  • 1 x 1 x 100#
  • 5 x 1 x 110#

weighted chin-ups

  • quickly worked up to 5RM at 25#

6 rounds

  • max rep push-ups (20, 15, 15, 15, 15, 16)
  • 20-yard shuttle sprint
  • rest as needed between rounds

TUE 9/2/14

deadlift

  • 3 x 130#
  • 3 x 180#
  • 3 x 200#
  • 3 x 220#
  • 3 x 240#
  • 4 x 260#

supine ring rows

  • 3 x max reps (12, 13, 14)

AMRAP in 8:00 - 2 RDS + 3 PC/PP

  • 5 x 110# power clean + push press
  • 5 ring dips

I was shooting for 5 x 260# but the four reps I got this week matched the four I topped out at last week and both were definitely honest 4RM attempts, so I’ll take it.

MON 9/1/14

front squat

  • 15 x 2 x 130# (70% 2RM)

4 rounds

  • 115# bench for max reps (6, 5, 5, 5)
  • pull-ups for max reps (8, 8, 8, 8)
  • 15 x 12# med ball sit-up throws
  • rest as needed between rounds

8 rounds

  • 40-yard sprint

I knew I matured when I realized every situation doesn’t need a reaction. Sometimes you just have to leave people to continue to do the lame shit that they do.