This is Mark: In addition that winning smile, he's got a huge heart and a giant brain. He's my coach and trainer. And now he...Read More
Strength Monday – 04/23/12 (w/ Bonus Superhero Habits)
In my quest for lean superhero-ness, I’m following the Wendler 5/3/1 strength training program. Twice a week, Dave and I are hitting the craptastic gym in our Converse to lift heavy and crank through a mini-metcon.
Back from the beach — back under the barbell.
A few things I should mention now that I’m back at the gym and my desk:
1. I drank some serious pina coladas on my half-vacation.
I also ate potato chips (!!!) and corn tortilla chips; did some damage to a platter of fried flour tortillas with guacamole; inhaled a piece of French bread; licked up homemade spicy cream sauce made by Carlina for a dinner party on our patio; and doused everything with more than my fair share of Salsa Lizano which definitely contains some sneaky-deaky, non-paleo ingredients. I relaxed my eating rules for the week and found a pretty good balance between enjoying myself and taking care of myself. Breakfast was eggs or leftover meat with plaintains and sautéed cabbage — I took my Hot Plates on vacation with me — but I definitely indulged in some afternoon cocktails and, oh, yeah! I forgot about the almond cake Dave and I ate at Cantarana Restaurant.
2. Working out on vacation totally rocks.
Dave and I have enjoyed some of our best runs while on vacations all over the place. It’s a far cry from the “old me” who packed workout gear and shoes countless times, only to let them languish in a suitcase, carted back and forth on planes without ever being used. It was running and CrossFit that finally broke the exercise-on-vacation curse. Running is one of the most fun ways to explore a new place, and a 10-minute CrossFit workout, like our Tropical Tabata, allows me to work up a sweat that makes me feel like I deserve my vacation. A good workout on vaca also reminds me of who I am in “real life” so I don’t lose myself in vacationland.
3. I am as pale right now as when I left home.
And I’m so glad! I enjoyed 15-20 minutes every day in direct sunlight to charge up my Vitamin D machine, and the rest of the time, I was smart about seeking out the shade as much as possible, without putting the damper on my fun or coating myself in sunscreen. It was liberating to not be so worried all the time about if it was time to re-apply. (See the Paleo Parents for a post from Paleo Mama on “How To Avoid Sunburn Naturally.”)
4. I’m on 35 days of wicked clean habits.
On May 26, Dave and I are off to Maya Tulum for a yoga retreat in Mexico. I know! It all seems very indulgent, doesn’t it? We’d already booked our trip to Mexico when we got the invite to Costa Rica, and as I explained in this post, I thought it was really important for my personal growth to accept the Costa Rica challenge. Now that I’m back from my debauchery on the beach, I definitely need to give my new supplement routine from Dr. Sebring an opportunity to work, and that means minimizing the number of variables we’re juggling in this Mel Experiment™. So I need to kick in all my superhero training habits: strict diet, 8 hours of sleep every night, smart training, meditation and yoga — everything I can do to support the supplements while they work to balance out my whackadoodle hormones. I’m pretty excited about these next few weeks, actually. I’m rejuvenated and invigorated. Plus, I have a new notebook to take notes every day for the next 35 days, and I love an excuse for a new notebook! But it’s gotta be the Mead college-ruled composition book, like this: (I should also confess that I like really sh*tty black Bic ballpoint pens, too.)
This morning, it felt great to hit the craptastic to move some iron. It’s the beginning of our fourth month with the Wendler 5/3/1 program, and I’m excited to see the progress we’ve been making.
5:00 treadmill run
10 slow PVC back squats + 10 rotations
10 slow PVC OH squats + 10 rotations
10 goblet squats w/ 16kg kettlebell
10 behind-the neck press + 10 good mornings
PVC shoulder mobility
5 @ 65% of max = 110#
5 @ 75% of max = 135#
max reps @ 85% of max = 145# – I did 9.
5 @ 65% of max = 55#
5 @ 75% of max = 65#
max reps @ 85% of max = 70# – I did 7.
No sweatcon today! I was a guest speaker in a class called “Sociology of Sports” at Huston-Tillotson University today. I got to talk about my Roller Derby days.