Strength Tuesday – 07/12/11

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

Between the corporate overlords’ expectations (Can you believe they want me to come here every weekday?!), recipe testing, and photo shoots – you have NO IDEA how demanding an Alaskan salmon fillet can be – I’ve barely had a moment to talk to you, my dear bloggy friends. I’m saving up stories to share with you as soon as I can catch a few uninterrupted hours. ‘Til then, here’s my workout update and happy news: a new front squat PR. Hope you’re lifting heavy things and feeling at one with the barbell.

Strength WOD #1
5 rounds:
2-3 front squat @ 21X1 –> 85# 95# 100# 100# 105# (PR!)
10/leg hip bridges – rest 2:00

Strength WOD #2
3 rounds:
3 snatch DL @X310 –> 65# 75# 85#
11 v-ups
7 glute ham raises, rest :45

Read all about how I learned to love the discomfort of front squats and find your own way to being comfortable with being uncomfortable.



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  • Gina says:

    I love it!! I got a 233# deadlift the other day. Felt like superwoman.

    I also love squatting with weight. We did some crazy back squats yesterday.

    Thanks for sharing. It’s fun to see what others are doing.

    I workout at Crossfit Moxie in San Jose, CA.

    • Mel says:

      I would weep with joy if I could pull 200# off the floor — 233 makes me, like, twenty shades of envy green. CONGRATUATIONS! That’s totally badass.

      LOVE the name of your box. Anything with ‘moxie’ in it rocks.

  • Congrats! You must be stoked! I took a week off of lifting for my vacation and I’m having some trouble getting back in the swing. Seeing your PR makes me wanna work out!

    • Mel says:

      Hey, Frisky L! Hope you had fun on vaca! I’ve been resting more… example: I worked out friday, then took off sat, sun, and mon. I couldn’t wait to workout today, and it went GREAT because, finally, I was recovered. I’m excited to see what happens if I stick with this mellower-but-harder plan.

      Now go pick up something heavy 😉

  • You were amazing today! I feel so much better about my front squats. Thank you for helping me out.

    And a 233lb deadlift! Guuurrrrlll…I can’t wait to get 200lbs off the floor.

    • Mel says:

      Jenny, in the two weeks since I’ve seen you training, you’ve made huge strides in your front squat. I hope you’re pleased with yourself!

  • Walker says:

    Three cheers for your new PR!!

  • Gina says:

    Thanks everyone. I started CF when I was 6 weeks postpartum with my now 9 month old and I am LOVE LOVE LOVING it. I’m also loving paleo. I’ve lost 15+ pounds since starting and I feel fantastic.

    Love this site, Mel. You’re so encouraging (so are your readers) and your recipes rule!!

  • Ray says:

    I used to find front squats uncomfortable too… but you get used to them after a while.

  • Victoria says:

    Can I just say, I love the fact that everyone here seems to love lifting heavy things! Personally, I am a HUGE fan of DLs, back/front/overhead squats, cleans and even the Oly lifts. I’m slowly but surely working toward PR’s in each of these that will make some of the guys in my box look puny! 😉

    I work out at HIT Crossfit in Simpsonville, SC

    • Mel says:

      Overhead squats are my second fave… makes me feel so superhero-y! Love the idea of you making the dudes look puny. Rock on!