Strength Monday 1/7/13

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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.

Here we go, 2013!

It was our first visit of the year to the craptastic, and it was epic.

OK. Maybe I’m exaggerating, but it was Good. And Challenging. And WOOT!

5:00 treadmill: started at 3mph and increased speed every minute til I was jogging

2 rounds:
11 jumping jacks
11 air squat
11 rotations
5 burpees

11 good mornings
11 PVC back squats

static squat hold/ankle stretch
hip & shoulder mobility


5 @ 65% of max =120#
5@ 75% of max = 140#
max reps @ 85% of max = 160# – I did 8.
Good golly! My abs were, like, “What the HELL are you doing?!” on those last few reps. Awesome.

Overhead Press:
5 @ 65% of max =60#
5@ 75% of max = 65#
max reps @ 85% of max = 70# – I did 7.
We spent a lot of time in Saturday yoga working on “inner body bright” and “proud farmer” which essentially means we had a long spine, shoulder blades squeezed together in back, chest tall… and the difference those mental cues make on overhead press is phenomenal.


21:00 AMRAP:
11/leg walking lunges
11 supermans
11 situps
33 single jump rope
I completed 8 rounds. The music at the gym this morning can be be described as “tedious,” so it was kind of a long slog through 21 minutes. Next time I’m listening to my own jams.

Did you workout today? Lay it on us!

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  • Melissa Sharon says:

    So, I used to do Crossfit and loved it however can no longer afford it. So I’m at a regular gym now and having a hard time figuring out a workout that I’m satisfied with. Can I just google all the names of these exercises to figure out what they are? How many days a week are you doing this?

    • Mel says:

      I do my strength workout + metcon twice a week. The Wendler program I follow is pretty awesome, and it’s cheap ($20, I think… follow the link above).

      As for metcons, I find them on good CrossFit websites. I particularly like CrossFit NYC ( and CrossFit Austin (

      And yes, if something is unfamiliar, you can usually find video on youtube and definitions on google.

    • Sarah says:

      I love Wendler’s 5/3/1 program! The e-book is really great and easy to read through. Definitely worth the small fee to purchase it. Lately, in addition, I have been enjoying the workouts posted on GPP Fitness (just google it). They have links to explanatory videos and the workouts are tough! They post daily, which is nice.

  • Kai Bumus says:

    Woot! It’s strength Monday for me also, heading out now.
    Love the blog BTW

  • Melissa says:

    I’m on my 3rd day of taking a break for adrenal healing. Not a fan 🙁

  • NJ Paleo says:

    Great job on the workout! Sounds like a lot of fun! I loooooove lifting heavy things…..

  • Tom R. says:

    Been missing the Strength Monday posts. Nice work. Sometimes the 20 min slog of “stay moving” is just what the doc ordered.

    I keep increasing my back squat 3×5 every Monday by 5#. So far, so good and have not failed. I think I have next week’s in the bag. Elbow/arm may have hit a set-back by trying to rush it (damn), so taking it easy for a couple of weeks.