Strength Tuesday – 09/06/11

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

I need to get up, get showered, and get a move on. Today is our second-to-last photo shoot for the soon-to-be cookbook – Well Fed: Paleo Recipes For People Who Love To Eat. We got four beauties yesterday (three totally new recipes and one old favorite that’s been revised to be even better). Today we’re on the hook for three more recipe photos and the back cover of the book. I’ve got pork marinating in the fridge, and bags of chopped veggies ready for their close-ups.


Strength WOD

5X5 back squat x5×5 @ 80%
125# – 120#
My 80% is 125#, but on round 4, I didn’t get enough depth so I dropped back to 120#. My ego was very disappointed.

3 deadlift cluster @ 80%, rest :50 btwn reps, 3:00 btwn sets

3 rounds:
5 strict pullups, assisted
:30/side waiters walk, 30#

I’m still doing my physical therapy almost every day to rehab my right shoulder, and right now, it’s kind of begging for an ice pack. But first: shower.



Did you workout today? Tell us all about it, please.


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  • Tim Huntley says:

    “Almost every day” If your PT is like mine, it is so boring…. Hang in there.


    • Mel says:

      HA! Yeah. I’m trying to do it every day, but sometimes I just can’t make myself pick up the lacrosse ball. I realized that if I was doing all that mobility work on the right side, I should probably do the left, too. So now it takes twice as long… twice as TEDIOUS.

  • APayne says:

    Had a great workout at ! Yay for new PR on 3 rep max for DL’s (155#). Nicely done on your workout, Mel! Kind of a doozy.
    Oh, and I read the Miss Peregrine book – very fun! Nothin’ like a good YA book. Looking forward to your book. 🙂


    • Mel says:

      Congrats on your DL PR. That’s awesome! Hope you’re celebrating inside your noggin. And yes, our workout was a doozy. Those last deadlifts were Heavy.

      Glad you liked Miss Peregrine. I can’t believe that was intended for teens. I thought it was really fun.

  • Well, if you’d call a 40 minute walk to my daughter’s school and back a workout, then yes. Haha. No muscle building for me so far today, but since you mention it, I guess I’ll head over to my pull up bar and then hit up the monkey bars a little later. 🙂

    • Mel says:

      I think walking counts! I keep THINKING I should walk on my non-training days. Maybe now that it’s under 100F here in Austin, I can actually make that happen.

  • Mellie says:

    Nice work! I got some practice in for the competition this weekend… Post-WOD at our box is now mobility based on the theme of the week (new programming starting today).. so mobility today was an exercise called “PALEO CHAIR”! (sit in full squat with knees pressing outwards and back straight for a total of ten minutes)… Must be all the great Paleo food that allowed me to do the 10 mins unbroken 🙂 Woohoo!

  • Amber says:

    A nice easy 3×5 Deadlift workout. I’m trying to not push it as I get ready to go to my RKC in Chicago later this week. Eek!!

    • Mel says:

      Don’tchat love deadlift workouts? Even the “easy” ones are challenging — but they feel so good.

      Best wishes for superstardom at the RKC!

  • Kate says:

    Ab work today at home (on a quest for a 6-pack: doing a Whole60 now to support that cause). Yesterday was a fun Labor Day workout at CrossFit Akron ( with a 5K run and 30 wall climbs. I guess the good news about that is that my shoulders were nice and rested while running…only to be killed back in the gym!

  • Guurrl! If I could have gotten away with it, I would still be in my stinky workout clothes. I am so tired. My knee is sore. This morning was so tough. Those deadlift clusters….Claudehammercy! Thanks for keeping me going!

  • Dana says:

    My sympathy to your ego, I know how that hurts 😉

    Today was hoodie sweathsirt in the garage workout, loved it!
    -4 rep max on bench: 91 lbs for two sets.
    -High box squats: 3×5 at 205 (first time doing reps with anything that begins with a 2 — even though it was above parallel I’m excited!)
    -Body rows (by hanging from a pull-up bar with toes on a shelf) 4 sets: 6,8, 10,8
    -KB presses, 3 sets each side, 25lbs. This was the hardest thing of the entire workout.
    -and just for fun, four strict chin-ups from the rafters, unassisted (except for my coach lifting me up to the ceiling 😉

  • Lynne says:

    Love the blog; can’t wait for the book!

    6AM back squatted sets of 5 up to 120 lbs. (75% max x 10). Then did 50 goblet squats at 35 lbs., 50 sit-ups with 5 lb. plate, 2-200 m rows. And it felt good.

    Am also reading Primal Body/Primal Mind, but can’t seem to make the discussion dates. My take so far: what the hell have I been doing to myself all this time?

    • Mel says:

      Lynne, you can chime into the Primal Body, Primal Mind posts any time. People are still adding their thoughts, and I need to add my comments. Join us!

  • Harmony says:

    A month into crossfitting and I did Fran today. Decided I like Fran much better than Elizabeth, who I met last week. Did a 10 mile trail run in Yosemite over the weekend, which was awesome; especially the sunshine (Vit. D!) since I live in San Francisco where it’s been foggy all summer (although we’re approaching a bit of a heat wave now – should hit the high 70s today, yeah!)

  • Mindi says:

    I did a Fluidity Bar workout after work; rebound after to relax the muscles. Fluidity is similar to barre work in ballet, good strength, stretching and flexibility. Balanced body workout. I like it better than Pilates or Yoga. Rebounding? Hey, it keeps me healthy! The bouncing keeps the colds and flu away.

  • Melinda says:

    We worked on one-arm handstands and they reminded me that I am not 20 anymore! I got as far as being able to do one hand on the ground and one on a med-ball. You have to shift your weight to one side to balance and now my back, hip, bum, shoulder, and tripcep on that side are screaming at me. Feeling old.

    • Mel says:

      I can’t even begin to imagine a one-arm handstand, but damn it! now I feel like I have a new goal.

      You may not say you’re old. In fact, I think you’re not old ’til you stop trying stuff like one-arm handstands.

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