Strength Monday 1/21/13 (w/Bonus WHAT?!)

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.

Wait? Today’s Wednesday?!

That I’m posting my Monday workout on Wednesday should be a good indication of how my week is going. I can’t believe it’s Hump Day already. HOW DID THIS HAPPEN?

Today is a big day. BIG. Day.

Tonight is my first hands-on cooking class at Whole Foods! I’m teaching a group of new Paleo cooks how to make Paleo Staples, including spaghetti squash, cauliflower rice, mashed cauliflower, and zucchini noodles — then cooking making a batch of Rogan Josh to enjoy on top of all those veggie beds.

That alone would make for a big day, but today is also the first official day of photography for Well Fed 2. On the menu: a fancy beef stew, some kickass condiments, and a new Asian chicken recipe that (a) will blow your mind with yumminess; (b) is easy and fast enough to whip up on a weeknight; and (c) is fun and fancy enough to make for company. I might have a sneek peak photo to share tomorrow!

Anyway, before any of that… I’m off for a run/walk this morning to get some fresh air into me before the shopping/cooking/photographing mania begins… and here’s my workout from Monday. It was a doozie! I’m still feeling it!

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

2 rounds with PVC pipe:
11 jumping jacks
11 air squats
11 rotations
11 good mornings

static squat hold/ankle stretch
cat/cow + downward dog
hip & shoulder mobility


5 @ 75% of max =140#
3 @ 85% of max = 160#
max reps @ 95% of max = 180# – I did 2.
My goal was three, but man! those two were challenging. And I’m on the beginning of PMS week, so I’ll take it.

Overhead Press:
5 @ 75% of max =65#
3 @ 85% of max = 70#
max reps @ 95% of max = 80# – I did 3.
The last one was noodle-y, but I eventually locked out my arms, so I’m counting it. YAY!


AMRAP 11:00:
1:00 jump rope
21 stepups (alt legs), 24″ tire
11 push press, 50%
I finished four complete rounds in 11:22. At 11:00, I only had 10 stepups left, so I knocked ’em out.

2 X 5 deadhang pullups with a band
2 X practice wall walks
handstand holds at the wall with practice “move your feet away from the wall and don’t freak out”

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  • Brittanie says:

    How exciting! I can’t wait for wellfed2!
    Sorry to miss your demo tonight. Good luck and have fun! I can’t wait to get your demo tips for paleoFx. Meeting with Michelle this morning.
    You’re awesome Mel!

  • Dorothy says:

    I love your metcon cash-outs. I do them myself after you post them.

  • Melissa Love says:

    I wish I could have that class with you!!! And love your cash-outs — I need to start doing them too!! 🙂

  • NJ Paleo says:

    Great workout! I started the Wendler 5/3/1 program too, and it’s great! Wish I lived in your area and could attend your class! Have fun with it!

  • Bailey Wong says:

    Wish I could be there tonight! I’m so sad that both of your classes are sold out, I waited too long!!!

  • Laura says:

    Wish I could be there as well! Good luck and I hope to meet you at PaleoFX!

  • Brittany says:

    Mel! I don’t comment often enough on these workout recaps, but I have to agree with the above fans. Your “Strength Monday/Wednesday” posts are among my favorites – I, too, steal your cashouts. And share your enthusiasm for handstands. Yes!

    Good luck and have fun with the cooking classes!

  • Melissa Larsen says:

    Would love to attend any of your Whole foods classes and will travel!!!-Things sold out in a hurry as you are becoming famous, girl!-

    Can’t wait for Well Fed 2. Cook from Well Fed a minimum of 2 nights a week not including my Sunday Cook off.

    • Mel says:

      Thanks for the Well Fed love! I’m excited about Well Fed 2, too! Will definitely let you know when my summer classes are happening.

  • Tom R. says:

    Nice press. For those who don’t have the original Well Fed, highly recommend. I’m not a cookbook guy but still find myself pulling this one out EVERY weekend to cook something up.

    Arm update: I’m cleared for any pulling motion within reason. Still supposed to hold off on much progressive strength training at extension. Started deadlifting again; got a red band to see if I can get my pullups back; real pushups.

    • Mel says:

      That’s great news on your arm, Tom! YAY! Are you glad to get back to pullups and DLs? Kind of a mixed blessing, eh?! 🙂

      Thanks for the sweet words about Well Fed!

  • Stompy says:

    I cannot wait for Well Fed 2!

  • deb says:

    I can’t wait for Well-Fed 2 – I LOVE LOVE LOVE Well Fed. I just recently discovered it (maybe 2 weeks ago) and have made several recipes – including the spice blends – that I am now putting on EVERYTHING! Thank you for making my forage into paleo so darn easy!!

  • Daryl Broussard says:

    Wendler’s program is good, and he’s one jacked dude!

    Love your site, I’ve gotten a lot from it, so thanks 🙂