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...
Read MoreStrength Friday 1/11/13
photo – flickr.com/photos/undergroundbastard/
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.
Get back in the kitchen!
We’re thisclose to starting photography for Well Fed 2, so I’m in the final throes of recipe testing. I need to crank out a lot of food next week, you guys — and I spent two full days in the kitchen this week. It’s official: I’m pretty tired of chopping… and the clean up! Oh, the clean up! My kitchen is not overly spacious, nor does it have a ton of counter space, so when I finish a recipe, I have to wash, dry, and put away everything before I start the next one. If only I had an assistant to wash dishes. (And to pluck herbs. Good heavens to Betsy Ross, I hate cleaning/mincing parsley and cilantro).
But on the bright side, I made some damn tasty food this week, and soon, I’ll share a few sneak peek recipes.
The other thing I did a lot of this week? TRAINING!
My body is not exactly sore, but it’s definitely aware that I DID STUFF this week. I’m really looking forward to yoga tomorrow to stretch everything out. My workout week looked like this, and I’m quite pleased with myself:
Sunday: Nike+ Kinect Training (intervals, body weight exercises)
Monday: Strength
Tuesday: Rest
Wednesday: Nike+ Kinect Training (intervals)
Thursday: Zombies, Run! 5K training (50 minutes; intervals, walking, skipping!)
Friday: Strength / Kundalini yoga
Saturday: Hatha Star yoga
Here’s what I got up to today at the craptastic…
WARMUP
5:00 treadmill: started at 3mph and increased speed every minute til I was jogging2 rounds:
11 jumping jacks
11 air squatshin-against-the-wall quad stretch (Seriously makes me feel like I might vomit every time.)
hamstring stretch
static squat hold/ankle stretch
STRENGTH
Back squat:
5 @ 65% of max =100#
5@ 75% of max = 120#
max reps @ 85% of max = 130# – I did 9.
Bench Press:
5 @ 65% of max =75#
5@ 75% of max = 85#
max reps @ 85% of max = 95# – I did 7.
CASHOUT
For time (but not like a crazy person):
:90 jump rope2 rounds:
10 push press, 45#
25 back squats, 45#
15 kb swings, 16k:90 jump rope
My time: 9:30
FOR FUN
5 pullups with a band
1:00 wall handstand
OHMYGOD OHMYGOD OHMYGOD. I managed to move my feet away from the wall and hold it for a full second. I know a second isn’t much, but it’s the first time I’ve ever been able to move my feet away from the wall for anything more than a foot flick, so I’m stoked. It was weird and mildly terrifying. I felt like I was weightless for a second, and I think I might have been able to hold it longer, if I hadn’t instantly started thinking, “OHMYGOD OHMYGOD OHMYGOD. I’M DOING IT!”
This is how I felt when I got to eat frittata, sweet potatoes, and broccoli for breakfast:
Are you doing any training this weekend?
More Like This...
April
03
Posted by
Strength Wednesday 4/3/12 (w/ Bonus Arm Noodles)
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...
Read More
You probably know this but I took a knife skills class recently and she showed us how to use a fork to pull all the leaves off the stems – works for most herbs. Won’t save you time cleaning or mincing though.
Congratulations on the hand stand!!
That’s a great tip… thank you!
I’ve gotten hooked on Convict Conditioning. It’s all body weight exercises. My goal is to do a one armed push up and pull up by my 50th birthday!! Love feeling a teeny bit stronger every day!
I just read the review of that book on Breaking Muscle — it sounds great! Keep us posted on your training!
Thanks for all the hard work! For the good of Well-fed lovers everywhere, I would volunteer my services as a dishwasher and food taster. I even live in Austin! 🙂
I might take you up on that! 😉
I am doing my weekly (what we call F’yea!) up and down hills on the mountain with my best bud Kim. Thanks for you blog – I truly enjoy you openness, insight and recipes! You do really inspire me to be healthier and more sane 🙂
Thank you for reading because that inspires ME to keep pushing and writing. Have a great weekend!
Nice on the handstand!!! Handstands are my nemesis, and I do the same thing – feet leave the wall, mind goes “OMGOMGOMGOMGOMG!!!!” And then I’m back on the wall/floor.
I really want to conquer it, but I decided instead of “setting a goal,” I’m just going to do a handstand at the end of my strength workout every time. At least 1:00 every time, and with some “away from the wall practice.” WOOT!
I *can’t* even do the wall handstand. I go to kick up and instantly become convinced the wall has magically disappeared and thus I will shortly be crashing to the floor head first. It’s ridicluous, because I totally can do it…as long as someone is spotting me and keeping the wall from moving.
Don’t give up! It took me many, MANY months (years?!) to learn how to kick up onto the wall. Have you read my post about it? Find it here:
http://www.theclothesmakethegirl.com/2010/12/06/you-never-know-if-today-is-the-day/
I just read it! Yes! Ok…I’m adding the handstand to my goal list for the year…along with at least one unassisted pullup.
Boo-yah. Nice work.
Chocolate chili for some NFL playoffs on a cold Saturday. Double boo-yah.
It’s swampy here — almost 80F and drizzly, but I’m SUPER excited about the game tonight… and tomorrow: Texans v. Patriots! I know I’m *supposed* to cheer for Houston, but I’m on Team Brady all the way.