Strength Monday – 07/02/12

photo –

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.

Walk this way.

All this month, I’m committed to taking a 60-minute walk every day. Every damn day.

I’ve been doing more reading on my hormonal challenges and in addition to lifting heavy, the prevailing advice seems to be long, somewhat leisurely walks on a regular basis. I’m only halfway excited about this prospect. On one hand, walking on the trail around the lake in Austin is really pleasant, and it’s an opportunity to listen to good music, soak up vitamin D, and look at cute dogs. On the other hand, I desperately miss the camaraderie and un-pleasantness of CrossFit workouts. But there will be no more CrossFit workouts for me if I don’t fix my body. So walks, here I come!

This is my workout schedule for the week:

Sunday — walk 60:00
Monday — weights / walk 60:00
Tuesday — walk 60:00 / kundalini yoga
Wednesday — walk 10:00 + run 1:00, rest to full recovery for 20:00 + walk 30:00
Thursday — weights / walk 60:00
Friday — walk 60:00 / kundalini yoga
Saturday — walk 10:00 + run 1:00, rest to full recovery for 20:00 + walk 30:00 / hatha yoga

Oh! How I miss the “one hour and you’re done” approach of my CrossFit classes, but I’m grateful that my flexible schedule allows me to go on long walks and yoga. You should see how grateful I am right now. Such a (fake) smile on my face.

The craptastic was awesome, however.

5:00 elliptical
PVC shoulder mobility
10 slow PVC Frankenstein squats + 10 PVC good mornings
10 slow PVC back squats + 10 PVC good mornings
10 slow PVC OH squats + 10 PVC good mornings
straight-leg march


5 @ 75% of max = 135#
3 @ 85% of max = 145#
max reps @ 95% of max = 120# – I did 6.

Overhead Press:
5 @ 75% of max = 65#
3 @ 85% of max = 75#
max reps @ 95% of max = 80# – I did 3.
I thought 80# was a PR, but then I realized I was wrong. Wah-wah. But! That means next month, I should set a press PR. That’s fun!


2 rounds:
11 pulldowns, 90#
11 walking lunges (1/2 forward, 1/2 backward), 10# overhead
11 1-arm rows, 30# dumbbell
11 stepups, 20″ box, 15# dumbbells

What’s your workout plan for the week?

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  • Francesca says:

    I love to walk! I live by a long stetch of water so I try and walk 3 or 4 times a week! It is so hot in Florida though! I have also been doing the 4 total body exercises recommended by Rob Wolff: push ups, pulls ups, squats, and planks!!

    Check out my blog… just wrote a post on my new paleo life style!

    Thanks for all your great advice, Melissa! I love your cook book and your blog

  • wymberley says:

    Ahh, Austin is so great. I could walk that city everyday. I hope you recover well!

  • Kimberly says:

    My plan is just to walk. I walk at least an hour, usually two, before anyone else in my home wakes up. I should probably be lifting heavy stuff, but sometimes it feels like I am doing that just getting myself up and moving! 😉 I am covering some huge distances around my town and countryside each week.

  • Stacia says:

    I say even with the walking you are doing better than most so heal it all up girl! I love to walk to but took up running less than a year ago mostly because It is quick cardio.It took me some time to like it though! Today I will run/walk with my daughter who is trying the C to 5k plan (how I started) some upper body exercises with weights and hoping for 20 burpees/push up and star jump to help with our Tribesports challenge.

  • Sarah k. says:

    I agree, walking is the best thing you could be doing for yourself. Walk for the joy of walking, without worrying about the “fitness” aspect. I walk 3-5 miles every morning, no music, no race-walking. I love it. I started to read the book “8 steps to a pain-free back” by Esther Gokhale, and can now walk forever without low back pain. So I do!

  • Amanda says:

    Here’s how to liven up your walks: get one of those fancy baby joggers, put Smudge in it, head out. Bonus: hopefully you’ll freak a few people out… And what cat doesn’t love to be restrained in a buggy on a walk during summer??
    I agree that walking can seem boring – but to be honest, I really miss my long walks in nature – with two toddlers it will take a couple of years before I can do that for any distance! Enjoy the change of pace.

  • Carol says:

    Walking is so good for you! I keep wanting to do at least 30 mins. per day. It just takes Discipline! I don’t always succeed:)