Strength 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 jogging

2 rounds:
11 jumping jacks
11 air squat

shin-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 rope

2 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?

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Comments

  • Marcy says:

    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!!

  • Kathryn says:

    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!

  • Jocelyn says:

    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! 🙂

  • Kelley says:

    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 🙂

  • Katie says:

    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.

  • Tom R. says:

    Boo-yah. Nice work.

    Chocolate chili for some NFL playoffs on a cold Saturday. Double boo-yah.

    • Mel says:

      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.

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