Strength Training Tuesday – 04/12/11

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

Tuesday, April 12, 2011 – Strength WOD

5X 1 press + 2 push press (heavier than last week) – 70# 75# 80# 80# 85#(fail)
5X2 back squat @ 85% max – 3 sets @ 135#, 2 sets @ 130#
5X2 deadlift @ 75% max – 150#
plus… 2 chest-to-bar negative chin-ups @ 5/5 tempo* between squat and deadlift sets

Five cool “in-that-really-painful-way” things about this workout:
1. I worked to failure on the presses. It’s really tough for me to go to failure ’cause I get scared, but I did it today. And man! I fought SO hard to get that 85# up… just couldn’t get my head through. But so fun to try!

2. Coach Tristy said I wasn’t getting quite low enough on the back squats, so I sent my ego away and dumped 5 pounds off the bar to focus on technique. My ego and the demon that lives at the bottom of the squat were totally making fun of me, so I kinda sat on them when I got down there.

3. After all the other barbell shenanigans, those deadlifts were Heavy. But my stripper deadlift style seems to be permanently gone. Rejoice!

4. I no longer have to (a) remind myself to hook grip or (b) whine about the pain of it. If I’m doing a clean or a deadlift or a snatch, my hook grip is automatic – and I have the funny callusses on both my ring fingers to prove it.

5. I got to wear my Live. Love. Lift. socks. The stripes make my legs look chubby, but I love the sentiment so much, I don’t care. Plus, it’s hard to see how chubby my legs look when I’m kicking so much ass.

*5/5 tempo= hold for 5 seconds at the top, lower to fully-extended arms for 5 seconds

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  • The Wells Family says:

    Sounds like a great strength day! I too struggle with getting low enough in my squats. Dang hips.

  • Barbara says:

    yay…you wore the socks with pride:)

  • Melissa 'Melicious' Joulwan says:

    Barbara! I think of you so fondly everytime I wear those socks. AWESOME gift. Thank you!

  • Matt F says:

    I'm going to join you in the quest for lean superhero-ness! Illness, bad eating and too many met-cons have made me weak and depressed. Which results in a downward sprial of illness, bad eating and not wanting to do met-cons at ALL. I'm going to give this workout a shot on Sunday which I'm going to make my Strength Day.

    I just wishi I had cool socks!!!

  • Meghan says:

    I WANT THOSE SOCK!!!! Grrr…. I've been stalking their website for forever waiting for them to come back in stock. *jealousy*

    I also have some awesome pictures from a riceless sushi tonight… I'd love to share them with you if you want! 🙂

  • Melissa 'Melicious' Joulwan says:

    Yay, Matt! I like your plan.

    If I may be so bold, I recommend that you start with the workout from MArch 29. It was the first workout in the progression we've been working. If you start with March 29, then do the one from April 5, then this one, you'll be on track.

    Here's the workout from the 29th:

    4X 2 press + 3 push press – by feel
    5X2 back squat @ 80% max
    3X5 deadlift @ 60-65% max

    plus… 1-3 chest-to-bar strict chin-ups @ 2012 tempo* between squat and deadlift sets

    2012 tempo means 2 seconds down, 0 at the bottom, 1 second up, 2 seconds at the top

    If you search for "Strength" or click the strength label on the right, you'll get all my strength workouts, with the most recent at the top.

    Good luck this weekend! Write and let me know how it goes! This is a fun workout.

  • Melissa 'Melicious' Joulwan says:

    Meghan –> YES! I want to see the sushi photos!

  • Matt F says:

    That's not bold at all. Thanks for the tip, I'll start with this one and follow along.

    Thanks for having such an AWESOME blog too!!!

    If I ever make it down to visit my friend who moved to Austin to go to school (and never came back) I'll hit y'all up at CF Austin.

  • Melissa 'Melicious' Joulwan says:

    I would LOVE that! We can get CrossFit stupid and make sweat angels!

  • Sarah Wilson - Fashletics says:

    LOL! I'm sure your legs looked amazing! I will take the stripes into consideration when I design the next pair of socks 🙂 Thanks so much for posting the link, for rocking the socks (stripes and all), and for blogging about your mission "to be a superfit, well-fed, dressed-to-kill, glossy-haired, rock-n-roll, tart-tongued detective." LOVE IT ALL!!

  • Sarah Wilson - Fashletics says:

    You've also inspired me to work on my hook grip and other annoying and painful things that I avoid 🙂

  • Melissa 'Melicious' Joulwan says:

    Hey, Sarah! The problem is not with the socks (ADORABLE!) but with my legs (VERY SHORT). The universe gave me lots of stubborn-ness and not much leg… but I like my stems OK because they're strong. But would it have messed up some master plan if they were just, like, 2 inches longer?!

    You have such great stuff on your site. Thank YOU for giving us cute stuff that's girly in just the right way.

  • Melissa 'Melicious' Joulwan says:

    Sarah –> Just saw your comment about hook grip… I have the nastiest, doofiest calluses on my ring fingers from shoving my thumb into the hook grip. My palms are SO NOT pretty. But badges of pride, right?

  • Matt F says:

    AND AND AnnnnnDDD Eat Dino Chow!!!!!

  • Melissa 'Melicious' Joulwan says:

    Matt –> DEFINITELY! Can't have one without the other!

  • Meghan says:

    Email the pics to ya? 🙂 Can't wait to share.

    And I have been KILLING your mayo recipe! Seriously, 3rd batch down. I'm addicted. Added ginger and cayenne tonight to go with Everyday Paleo's salmon cakes. Awesomeness.

    As for your hook grip… I have been trying to figure out where on your ring fingers you would be getting calluses. Guess you're really gripping the sh!t out of the bar, huh? 😉 Maybe I should grab on tighter. haha
    I feel ya on the calluses.

  • Melissa 'Melicious' Joulwan says:

    Meghan! Yes… mel at chancemccoy dot com.

    The ring finger calluses are from my thumb rubbing against my ring finger. I'll try to take some pics to share. PRETTY!