Motive Power

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

FRI 8/8/14

+ 10:00 scaled muscle-up and kipping chest-to-bar pull-up practice

+ worked up to a max weighted pull-up at 45#
Couldn’t get my chin quite over the bar, so it’s an iffy rep.

+ worked up to a max weighted chin-in up at 45#
Solid single rep!

3 rounds for reps

  • 1:00 70# thrusters (10, 10, 10)
  • 1:00 rest
  • 1:00 toes-to-bar (12, 10, 11)
  • 1:00 rest
  • 1:00 70# Pendlay row (22, 25, 25)
  • 1:00 rest
  • 1:00 burpees (10, 10, 10)
  • 1:00 rest

Next week will be a deload/skill work week, so I wanted to practice some of the skills I’m going to try get some volume on next week, including the nifty elevated leg muscle-ups I found at Beast Skills. I’m still a long way away from being able to do a muscle-up (see: false-grip/shoulder weakness and a general lack of coordination) but I figure this might be a good scaled version of the real thing to practice in the meantime: prop your feet up on a stool/plyo box/whatever and work on establishing a few strict reps with most of the weight of your legs removed. It’s still surprisingly tough but it allows you to practice a false grip and a full muscle-up movement better than any other substitute I’ve found.

That said, after all the pull-ups today was just meh. I’m probably still a little beat from yesterday’s workout, the humidity was unbelievable, and I hate thrusters and T2B, so it was only a two thirds-assed effort with the metcon but some is better than none in this case.

THU 8/7/14

weighted lunges

  • 4 x 8 x 70# dumbbells

bench press

  • 8 x 3 x 95# (~65% 1RM)
  • 0:45 rest

10 RDS - forgot to time it, around 20:00

  • 3 x 25# power snatches (each side)
  • 5 handstand push-ups
  • 5-breath bent-leg L-hold from a pull-up bar

My grip gave out on the last rep of those lunges in two cases, making the last step sort of awkward, but I’ll count it. I’ll admit I took a secret pleasure in lunging with more than twice the weight of the two skinny guys doing lunges at the same time as me. Mwahaha! Those are the heaviest lunges I’ve ever done. There was some hardcore leg cramping but I got the reps. I left the gym DRENCHED but feeling really accomplished. The HSPUs weren’t all as deep as I’d have liked but even 50 HSPUs to modest depth seems like a pretty legit accomplishment.

TUE 8/5/14

deadlifts

  • 3 x 130#
  • 3 x 180#
  • 3 x 200#
  • 3 x 220#
  • 3 x 240#
  • 5 x 260# (PR!)

towel pull-ups

  • 3 x max reps: 6, 6, 6

12-9-6-3

  • 195# deadlifts (75% 5RM)
  • ring dips

BAM! It’s a shame it took me until age 30 to learn to look forward. Without yesterday’s cancelled workout, I don’t know that I’d have had the strength or stamina to hit a deadlift PR today. That’s the lesson: if you’re too tired to give at least part of your workout 100%, take it easy, build yourself back up, and crush your next workout. Leave your ego out of it. I couldn’t do that until the last year or so, and it’s a shame to think about how much progress I could have made if I’d have adequately prioritized R E S T! PRs depend as much on recovery as they do on hard work. Three weeks of squat PRs and two weeks of deadlift PRs in a row mean next week will definitely be a light one.

MON 8/4/14

press

  • 1 x 5 x 40#
  • 1 x 3 x 60#
  • 1 x 3 x 80#
  • 1 x 3 x 90#
  • 2 x 3 x 100#
  • 1 x 2 x 105# (failed 3rd rep)

I bailed on this workout after stalling at least ten pounds lower than I’d have liked to on the presses. It just wasn’t there today; too much hard work at the end of last week to fully recover from in a single rest day over the weekend. I’m going to skip the metcon, take a nap, and try to come back stronger tomorrow for heavy deadlifts.

bysaber:

RAW VEGAN BLUEBERRY COCONUT SORBET
RECIPE: Blend 1 cup of frozen blueberries, 2-3 frozen bananas, 1 tbspn of coconut flesh butter (Tools used: BlendTec Blender )
Besides being amazing for clearing skin, blueberries also improve brain health & memory. ✌

bysaber:

RAW VEGAN BLUEBERRY COCONUT SORBET

RECIPE: Blend 1 cup of frozen blueberries, 2-3 frozen bananas, 1 tbspn of coconut flesh butter (Tools used: BlendTec Blender )

Besides being amazing for clearing skin, blueberries also improve brain health & memory. ✌

(via sunny-yogi)

FRI 8/1/14

dumbbell walking lunges

  • 5 x 10 x 60# DBs

"Volkswagen"
21-15-9 reps of

  • 115# bench press (80% bodyweight)
  • pull-ups