In my quest for lean superhero-ness, I tackle the Strength Training Workout posted by Coach Wes every Tuesday at CrossFit Austin.
Tuesday, March 29, 2011 – Strength WOD
4X 2 press + 3 push press - 53#, 63#, 73#, 78#Five cool things about this workout:
5X2 back squat @ 80% max - 120#
3X5 deadlift @ 60-65% max - 133#
plus... 1-3 chest-to-bar strict chin-ups @ 2012 tempo* between squat and deadlift sets
1. I shared a rack with Walker, one of our coaches. She's a great workout partner, even though I'm very envious of her unassisted chinups and gymnastics ability.
2. PUSH PRESS!
3. I was able to squeeze out a bunch of strict chin-ups with the skinny red band (and some on the wider blue band, too, when I got tired). That tempo was tough!
4. This is my third week in a row of making time for strength training. YAY!
5. I wore my badass socks.
*2012 tempo = 2 seconds down, 0 at the bottom, 1 second up, 2 seconds at the top
i LOVE those socks!
ReplyDeletep.s. you rock. you're like my crossfit idol. haha :)
Maggie --> I think I got those socks at sockdreams.com... you can have some, too! Thank you for the sweet compliment!
ReplyDeleteSounds like an awesome workout! Love the socks!
ReplyDeleteI LOVE my Bad Ass socks. They make me feel like, well, a Bad Ass!!! :)
ReplyDeleteI HAD to get these socks for me & my pals at the gym. I didn't think about the fact that they are tiny and I have the biggest woman calves ever, so my BAD @$$ is going to be much wider than their BAD @$$, but so is my real @$$!!! Continue to follow your posts and love them! Very inspirational! ~Karyn M. from CF Bay Area
ReplyDeleteKaryn --> I bet you're going to look totally badass in your badass socks. Thanks for making me laugh! I totally want to come to CF Bay Area and work out with you. I lived in SF for 10 years and I'm trying to figure out how to get back there!
ReplyDeleteHey Mel!
ReplyDeleteI started with this workout yesterday (per your suggestion) and it went pretty well. I had considered doing Wendler again but our box doesn't really have space to let me do strength 4 days a week. This will be a nice once a week to get me going until we move to a bigger space.
I'm doing this on Sunday because they are 'non-coached' days where it is just a bunch of people doing mostly strength work anyway.
Thanks for the tip and the great Blog!!!
Matt! YAY! Congrats on starting a new strength training cycle. Did you like it?
ReplyDeleteI did a similar workout yesterday, and man! it really smoked me. Good fun!