Motive Power

30-y/o female into
heavy lifting / Crossfit Football / fitspo / all that good stuff
No shit, I’ve noticed this divot in the track I run on for ages and never knew what it was there for. Steeplechase. Duh.

No shit, I’ve noticed this divot in the track I run on for ages and never knew what it was there for. Steeplechase. Duh.

FRI 9/26/14

9 rounds

  • 3 x 240# deadlift
  • 5 handstand push-ups

So proud of this one and it was a great intro to what ended up being a hugely productive and restful weekend. Booyah.

I did all 27 deadlifts sans straps, which is great for someone who was worrying she had developed a little bit of a dependency on them… And I did all 45 HSPUs in unbroken sets of five. Great workout!

THU 9/25/14

front squat

  • 1 x 2 x 130#
  • 5 x 3 x 160#

bench press

  • 3 x 90#
  • 3 x 110#
  • 3 x 120#
  • 5 x 125# (PR)

7 rounds - 1:00 each + 1:00 rest

  • 15 x 35# Russian kettlebell swings
  • max distance run for the remainder of 1:00

TUE 9/23/14

front squat

  • 3 x 130#
  • 3 x 150#
  • 5 x 175# (PR)

overhead press

  • 3 x 80#
  • 2 x 90#
  • 2 x 100#
  • 3 x 110# (PR)
  • 1 x 115#
  • 1 x 120# (PR)

for time - 19:26

  • 100 walking lunges + barbell
  • 100 push-ups

FRI 9/19/14

deadlift

  • 1 x 3 x 130#
  • 1 x 3 x 200#
  • 1 x 2 x 220#
  • 1 x 7 x 245# (PR)

10-8-6-4-2 reps

  • 130# power clean
  • 50-yard 45# DB farmer’s walk

Felt like ASS but showed up and worked out anyway and was repaid with a 7RM deadlift PR. Not too bad!

THU 9/18/14

back squat

  • 1 x 3 x 130#
  • 1 x 2 x 180#
  • 8 x 3 x 205#

"O.G. Volkswagen"
21-15-9 reps

  • 125# bench press (85% Rx)
  • pull-ups

WED 9/17/14

power clean

  • 5 x 3 x 125#

3 rounds for max reps

  • 1:00 of 70# hang power clean to push press (10, 10, 10)
  • 1:00 of 26” box jumps (12, 11, 13)
  • 1:00 of burpee pull-ups (5, 6, 5)
  • 1:00 of push-ups (16, 13, 13)
  • 1:00 of 70# barbell rows (20, 18, 18)
  • 1:00 rest

The worst workdays are the ones where you spend the majority of the day just trying to stay awake and then, wouldn’t you know it, five minutes before you’re about to leave, the shit hits the fan.

And you get home only to realize you just put in an eleven-hour day with almost nothing to show for it except a hefty to-do list for tomorrow. :P Hey crises, where were you at 2:00 pm when I had nothing to do? Next time, would you mind working around my schedule?

Skipping today’s work out for plain old lack of time. Maybe I’ll try to squeeze it in tomorrow (my off day) if I get lucky and my Wednesdsay plays nice.

MON 9/15/14

back squat

  • worked up to a 7RM at 205#

15:00 AMRAP - 5 rounds + 1 push press

  • 3 x 130# push presses
  • 5 chin-ups
  • 10 x 25# glute bridges (subbed for GHD)