The Triumphant Return of Strength Tuesdays

In my quest for lean superhero-ness, I tackle the Strength Training Workout posted by Coach Wes every Tuesday at CrossFit Austin.

For the last two months, I’ve been following a different strength training program at the Craptastic gym. Sadly, I haven’t seen the results I wanted or expected. I suspect this is due, in large part, to my ongoing thyroid hormone challenges  – but it could also be because I was simply doing too much. Three CrossFit classes a week and two heavy strength sessions meant that by the end of a 4-week cycle, I was pretty pooped… and I’d start skipping workouts to rest. Don’t get me wrong: I know rest isn’t a bad thing. It’s an essential component in success –some would argue it’s THE essential component – but I’m not a fan of taking unscheduled rest on a regular basis.

So I’m trying another approach. This summer, I’m going to try a kinder, gentler, (but still killer) training plan: Tuesday is strength training at CrossFit Austin with my pals, Wednesday and Friday are CrossFit classes, and Saturday is whatever I feel like doing… a walk, sprints, a swim, a run, or maybe nothing. I’m throwing some vinyasa yoga in there once or twice a week, too, to stretch out those CrossFit muscles. These last two months of really trying to kick my own ass into shape have left me looking and feeling pretty much the same as before I started, so let’s see what happens if I go the other way and chill out a bit. I’ll keep you posted.

Today, we had a solid but not grueling strength workout. Coach Wes is really into working us at tempos right now, so the weights were fairly light but the WOD was Hard because of the sloooooooow tempo.

Strength WOD #1
3 rounds:
4 front squat @ 2212 @ 75% of max – 75#
10/leg walking lunge

Strength WOD #2
3 rounds:
5 snatch deadlift @ 4010 @ 70-75% of snatch max – 75#
10 partner chinups
8 seated DB press @ 2020 – 25# DBs

This is me, trying not to be frustrated with my lack of obvious progress. This is me, sticking with my training program because it makes me the best version of myself – even if that version falls short of where I’d like it to be. For now. And with that, I’m off to re-read my post The Best Versions of Us, just to remind myself to follow my own excellent advice.


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  • Jeanye says:

    Hang in there, Mel. I’m struggling right along with you. However, this week I’m taking a vacation! and on that vacation I plan to give myself permission to absolutely relax and enjoy myself. And think only happy thoughts!

    • Mel says:

      That sounds wonderful, Jeanye! Have such a good week and carry that “happy thoughts” habit into life AFTER your vaca. Hugs!

  • ashley hibbitts says:

    Melissa, I found vinyasa yoga after 20 years of weight training and 2 years of Crossfit. I find it adds such balance to the whole “picture”. Especially if it is breath focused yoga. I love HIT but it makes me so intense. I really need the yoga to chill.
    Good luck with your new training regimen. I love reading your posts and your recipes are FAB!!

    • Mel says:

      I’m rarely excited about doing my yoga workout, but I’m always glad afterward that I’ve done it.

      Thanks for your sweet words about my blog!

  • Marcy says:

    Good for you keeping perspective. You’re such a good online role model. I think I’m starting to get down to the last layer of the onion when it comes to my health.

    I can now do a jumping pull-up with no risers, which means I am pulling 3/4 of the way (I’m short so my jump just gets me started). I feel like in a couple short weeks I’ll have my deadhang pull-up back and it’s the first really encouraging sign I’ve had in a year.

    Plus, yesterday, it was 88 degrees outside and I thought it was pleasant and I haven’t had to wear sweaters at work in a few weeks. I’m normally uncomfortable except in a very small range around 72 degrees. It’s a huge improvement in my internal temperature regulation.

    We have to focus on what we can do and achieve and control and not let the rest get us down. Thanks for sharing your struggles and triumphs online with friends and strangers. 🙂

    • Mel says:

      Congrats on your pullup work! Keep us posted on how you’re doing!

      That’s also really great news about abandoning your sweater. My big milestone was when I could stop wearing socks in bed! What a weird year it was when I was cold and tired all the time!

      I’m working HARD on my attitude right now — to remember that I train because I love it and it makes me feel good. I’d love to see some ego-stroking physical affects, but I guess I’ll just have to patient for a while longer. I’m so grateful to have all of in my corner.

  • Thank you so much for being my partner for that WOD. It made me feel like maybe someday I will actually be able to do pull-ups. That is the closest I’ve ever gotten. And you helped my front squats look 100x better than they ever have. Not to mention adding 20 lbs.

    You are totally awesome. I can’t wait for more tandem MGJ / Melicious strength days!

    • Mel says:

      You did GREAT yesterday. The only thing capping how much weight you can move is your noggin — you’re really strong and you have good form. Believe, sister. You’re doing so kickass.

      I liked training together, so I’m glad to be your partner anytime!