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Read MoreStrength Monday 1/21/13 (w/Bonus WHAT?!)
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.
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!
WARMUP
5:00 treadmill: started at 3mph and increased speed every minute til I was jogging2 rounds with PVC pipe:
11 jumping jacks
11 air squats
11 rotations
11 good morningsstatic squat hold/ankle stretch
cat/cow + downward dog
hip & shoulder mobility
STRENGTH
Deadlift:
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!
METCON CASHOUT
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.SKILLS CASHOUT
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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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!
Hope your meeting with Michelle was great!
I love your metcon cash-outs. I do them myself after you post them.
Oh, cool! I love that! It’s *almost* like we’re doing them together.
I wish I could have that class with you!!! And love your cash-outs — I need to start doing them too!! 🙂
Hooray! Virtual workout buddies!
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!
Thanks for the good wishes — the class was fun!
Wish I could be there tonight! I’m so sad that both of your classes are sold out, I waited too long!!!
I’ll be doing more in the summer. Will let y’all know when sign up starts!
Wish I could be there as well! Good luck and I hope to meet you at PaleoFX!
YAY! Please be sure to introduce yourself to me at PaleoFX!
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!
Thanks for letting me know! I’m never sure if it’s cool or boring to read about my workout hijinks — glad you like them!
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.
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.
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.
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!
I cannot wait for Well Fed 2!
YAY! Thank you!
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!!
Thank you! I’m glad you found Well Fed and are having fun with the recipes. I LOVE playing with spices, too.
Wendler’s program is good, and he’s one jacked dude!
Love your site, I’ve gotten a lot from it, so thanks 🙂