Motive Power

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

FRI 8/29/14

front squat

  • 2 x 130#
  • 2 x 150#
  • 2 x 170#
  • 2 x 175#
  • 2 x 180# (matched my PR)
  • 1 x 185# (failed 2nd rep)

press

  • 1 x 5 x 90#
  • 2 x 5 x 95#

for time - 41:38

  • 50 knees-to-elbows
  • full Gasser (212-yard run)
  • 40 knees-to-elbows
  • full Gasser
  • 30 knees-to-elbows
  • half Gasser(106-yard run)
  • 20 knees-to-elbows
  • half Gasser
  • 10 knees-to-elbows
  • half Gasser

My least favorite movement is a three way tie between the thruster, the wallball, and the anything-to-anything, so my motivation going into this one was just to prove to myself that I could finish it. Done.

THU 8/28/14

deadlift

  • 3 x 130#
  • 3 x 180#
  • 3 x 200#
  • 3 x 220#
  • 3 x 240#
  • 4 x 260# (shooting for 5 reps but I’ll take it)

handstand holds

  • 3 x 0:30

5 x 2:00 rounds + 1:00 rest

  • 4 x 130# power cleans
  • max rep 12# ball slams (21, 26, 33, 29, 27)

This was a re-do of Tuesdays failed WOD with much better results. I really wanted a 5 x 260# deadlift but the 4 reps I got were a true max effort and totally in line with my other deadlift rep-maxes, so I can’t fault myself there. It goes to show that there is real value in taking a day off when you need it and coming back stronger for round two.

TUE 8/26/14

deadlifts

  • 3 x 130#
  • 3 x 180#
  • 3 x 200#
  • 3 x 220#
  • 3 x 240#
  • 2 x 260# (failed on rep 3)

The programming had me attempting a 5RM today and I calculated I should just maybe be able to squeeze out 5 at 260#. Nope! That weight didn’t want to move. Deadlift PRs might be a little too much to ask for 24 hours after back squat PRs, I’m sorry to say.

I shelved this workout. I’ll probably take a stab at it again Thursday if my ego is still feeling bruised.

MON 8/25/14

back squat

  • 5 x 130#
  • 5 x 180#
  • 5 x 200#
  • 5 x 215# (PR)

bench press

  • 8 x 3 x 100# (70% 1RM)

7 RFT

  • 7 x 70# power snatches
  • 7 pull-ups

SAT 8/23/14

5K run

What a clusterfuck. :) After a month-long cool spell, the heat was KILLER this morning. On top of that, I opted not to wear tights/compression shorts/anything of that nature and had to limp through some FANTASTIC thigh chafing after only about the 1.5-mile mark. Terrible run; lessons learned.

FRI 8/22/14

power snatch

  • 2 x 2 x 80#
  • 1 x 2 x 85#
  • 1 x 2 x 90#
  • 1 x 2 x 95#
  • 1 x 2 x 100# (PR)

6 rounds

  • max rep handstand push-up (5, 4, 5, 4, 4, 4)
  • max rep pull-up (5, 6, 7, 6, 6, 6)
  • 10 x 26” box jumps (subbed for single-leg bounds)

Depth was iffy on some of the handstand push-ups. For the most part I didn’t count the really sucky ones.

THU 8/21/14

back squat

  • 1 x 2 x 130#
  • 1 x 2 x 180#
  • 1 x 2 x 200#
  • 1 x 2 x 210#
  • 2 x 2 x 220#
  • 1 x 2 x 225#
  • 1 x 2 x 230# (matched my recent 2RM PR)

bench press

  • 1 x 3 x 90#
  • 1 x 3 x 110#
  • 1 x 3 x 120#
  • 1 x 3 x 125#

for time - 10:31

  • run 100 yards
  • 20 x 70# hang power clean
  • 5 neutral-grip pull-ups
  • run 100 yards
  • 15 x 70# hang power clean
  • 5 neutral-grip pull-ups
  • run 100 yards
  • 10 x 70# hang power clean
  • 5 neutral-grip pull-ups
  • run 100 yards
  • 5 x 70# hang power clean
  • 5 neutral-grip pull-ups

TUE 8/19/14

bench press

  • 8 x 3 x 70% 1RM (100#) + 1:00 rest

weighted pull-up

  • worked up to a “10RM” at 10# (lost my grip after rep 8 but jumped right back up for another 2, so…maybe?)

5 RFT - 18:52

  • 20-yard bear crawl
  • 3 x 220# deadlift
  • 5 over-the-bar burpees

MON 8/18/14

front squat

  • 1 x 3 x 130#
  • 1 x 3 x 150#
  • 1 x 3 x 160#
  • 1 x 3 x 170#
  • 1 x 3 x 180#
  • 2 x 1 x 185# (failed; too tired)

plank

  • 3 x 1:00

broad jumps

  • 8 x 5 (about a 10-yard stretch total)

15:00 AMRAP - 10 rounds? (lost count)

  • 10 supine ring rows
  • 10 push-ups

Moved my workouts for the first half of this week to the mornings since it’s going to be hellaciously busy at work this week. Morning workouts are no fun - sluggish and weak - but it’s better to fit in a workout where you can only muster 90% of your energy than no workout at all.

SAT 8/16/14 - DELOAD

pistols

  • 5 x 5 x 10# counterbalance

ring muscle-up progression

  • 10 x 1

tuck lever hold

  • 5 x 0:10

kipping pull-up practice

  • 5 x 5 consecutive pull-ups

Deloads are a great opportunity to work on skill work, so that’s what I usually schedule. Pistols are slowly but surely getting better. I made some big progress in my kipped pull-up form this week and the elevated-leg ring muscle-ups FELT like an accomplishment.

Deload done. Time to get back to the real work next week just in time for us to be slammed at work!