The Buy In

“It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” -Mark Twain

truth-and-lies

Friday is here! And my favorite fitness-related read of the week “Stop Lying to Yourself (Whilst Un-fucking Your Burpees)” is here. (I added that last part.)

I will preface the lines that follow with the fact that I’ve done a real shit job of keeping my eyes on my own plate this week. I know, I know, you do you, and all that business. But in the interest of community-building, coupled with the notion that we rise or stagnate based on our surroundings, watching folks in class from the sidelines can be staggering. While I appreciate a good attitude and fun vibes, aren’t we all here to grow, to improve, to challenge ourselves? And if you’re not, can we actually kick you off the island?

“If we put in high quality work towards learning skills, we will get tired. If we put in low quality work towards getting tired, we won’t learn any skills. Turning the byproduct (getting tired) into the goal is a failure to our bodies.” – Chip Conrad

All done with my verbal vomit. Thanks for holding my hair. You’re the best! No lie.


22 Sep | Th
Mobility | 3x
Wall rotation + press x 10
Prone glute press x 10
Prone Y raise x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Single-arm banded rows x 10ea
BB RDLs x 10
DUs x 30

Work | Front squat 5 x 5 @ 70% (115#)
Rest x 2:00
Front rack KB reverse lunges 4 x 6 ea (35# KBs)
Rest x 1:00 between legs
3x: (1:29, 1:27, 1:21)
Slam balls x 5 (30#)
Wall balls x 5 (20#)
Row x 200m
Rest x 1:00

Stretch x 20:00

21 Sep | W
Mobility | 3x
GA squat x 10
SL Adductor squat x 10 ea
Side plank + LL x :30 ea
Reverse curl-ups x 7

Warm-up | 3x
Wall ball x 7
Banded rows x 12
DUs x 30

Work | O-lifting – Week 3
2-Position snatch [above-the-knee, mid-thigh] 4 x 2 (65, 75, 75#)
Tall Cleans 4 x 2 (95, 105#…)
Iso holds – Clean DL 3 x 10s

Stretch | 20:00

20 Sep | Tu
Pill-uhs | 3x
Single-arm plank x :20 ea
Single-leg elevated hip bridge x 10 ea
Hanging knee raise x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea
Rest x 1:00
COB x 5 @ 30×3
Rest x 1:00
-then-
Single-leg hip thrusts 3 x 15 ea (15#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (3 attempts)
Row x 150m
Rest x 1:00
Express stretch | 7:00


Tuesday’s COB work felt really strong in comparison to how they’ve gone in the past. But they still leave me sore for daaaayz afterward. So, maybe I’ll work those in the rotation a little more. Or is it the push/pull combo not necessarily the particular movement that’s the good stuff there? Hmmm…

True story above on the COB aftermath; went into O-lifting wiht some seriously sore lats and tris. Bottom of the snatch didn’t feel so hot on the right hip, so stopped after two sets. The bottom of the clean felt fine so moved through the rest of the workout. 

Experienced some curiously sore abs going into Friday’s session. Where’d that come from? The reverse lunges felt solid. It’s nice to think back at how difficult much of the single-leg work used to be, and how much better things feel now.

The Positive Pivot

“Once you’ve accepted your flaws, no one can use them against you.” -George R. R. Martin

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Lift Each Other Up by Libby Vander Ploeg

Have a listen here to Christmas Abbott talking perseverance, quirks, and choosing your favorite kid. I like hearing what Christmas has to say, and not just because her accent is adorbs. She’s incredibly relatable, inspiring in all her endeavors, and seems to come at every situation from a place of positivity.

She’s got a pretty great Instagram feed, sending out plenty of good vibes, like these words from the great Maya Angelou:disculpe-01.png

On a loosely related note, we got to chatting at the gymnasium about “content” and how we judge the value of it. If someone puts up an intelligent, thoughtful post but pairs it with an image of their body, does that in some way diminish what they have to say? If so, why? Would it matter what kind of body they were presenting? If it were a man, not a woman? If they were of a certain age or race? Would that somehow make it more or less acceptable? More or less valid?

Sometimes it seems like we’re existing in a time of exclusion, of dichotomies, in the either/or’s. What I appreciate about the content that women like Christmas Abbott are putting out there is that they’re all about inclusion, and demonstrate that we can be both – intellectual and sexual, driven and patient, strong and compassionate. As Christmas put it, your wins are my wins. While I don’t currently have any offspring, I do care about posterity (in addition to posteriors) and I think the better message to be sending to our young humans is one of inclusion and multitudes. We don’t need to be one thing, we can be many things.

More ampersands.


18 Sept | Su
Mobility | 3x
Cossack lunge x 8 ea
Scap press [lentimente] x 10
TVA drops x 15

Warm-up | 3x
Wall balls x 10
Palms-fwd BB row x 8
DUs x 30

Work | O-lifting from W
1-1/4 OHS 4 x 2 (95, 105, 105(vid), 110#)
Clean high pulls 3 x 3 (125, 135,, 145#)
Halting clean deadlift [4s @ below the knee, and just shy of full extension] 3 x 4 (145, 135, 135#)
Isometric abduction w/ ext. rotation 3 x 10s

17 Sep | Sa
Warm-up | 3x
AD x 1:00
DUs x 30
OH walking lunges x 14

Work | O-Lifting – Week 3
BTN Snatch-grip push press 5 x 2 (85, 85, 95, 100, 105#)
Clean + jerk 10 x 1 (115, 115, 125#…)
Samurai squats 3 x 8 ea (35#)
Front squat  ISO holds 3 x 10s

Stretch | 20:00

­16 Sep | F
Work | Recess Class
The Bear Complex, 5x:
[Power clean – Front squat – Push press – Back squat – BTN Push press] x 7 (75, 85, 90, 95, 100#)

Stretch | 20:00


Friday’s Bear felt good, though I 86’d the BTN presses upon advice from Ali – saving the back for Saturday. I really like that barbell complex; it challenges the body and the head, provided you buy in.

O-lifting went well, though it seems like I’ve been going light forever, when it’s actually only been a few weeks. Looking forward to being able to push again. Did you see that post on pain from The Wolf Brigade? It’s the one with the mace on the beach. That was a helpful reminder Saturday.

what-a-lovely-shrub
Barbell in the AM & refreshing pool in the PM makes a pretty stellar combo. I hope that excessively manicured shrub doesn’t degrade my content

Made up some Oh Lifting homework on Sunday. Having watched some 1-1/4 OHS on the interwebs before heading to the gymnasium, I was curious to see if I did the curved booty back thing I saw a lot of, so I took a vid…

… Yep, I do it. And I’m not so sure that I’m breaking parallel there, either. Coachable moments.

Before & Afters

“It is impossible to begin to learn that which one thinks one already knows.” -Epictectus

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Warning by Antoni Muntadas

I had to listen to The Aussie’s chat with Julien Pineau a couple times, just to make sure I didn’t miss anything. I then proceeded to assume all the positions that came to mind to test my version of the torque. I might have been doing the dinner dishes while listening, so the rubber gloves made it a little weird. But I’m not above weird. 


15 Sep | Th
Mobility | 3x
GA squat x 10
SL elevated hip bridge x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 20 cals
SA press x 5 ea
GHR x 7
Banded rows x 10

Work | RFESS 3 x8 ea @32×1 (10# DBs)
Rest x 1:00 btwn legs
3x:
RDL x 5 (115#)
Rest x 1:00
BB hip thrust x 8 (135#)
Rest x 1:00
4x:
Handstand walk x 15′ (got about 7′ max, w? 3 attempts ea)
Row x 150m (34, 33, 32, 33s)
Rest x 1:00

13 Sep | Tu
Mobility | 3x
Elbow plank + fwd tap x 8 ea
SL elevated adductor squat x 8 ea
Reverse curl-ups x 8

Work | EMOM x 12:00, rotating:
Front squat x 5 @ 75#
Row x 150m
-Rest x 4:00-
EMOM x 12:00, rotating:
OHS x 3 @ 65#
Slam balls x 8 (30#)
-Rest x 4:00-
EMOM x 12:00, rotating:
AD x 1:00
KBS x 10 (53#)

Solo stretch whilst zenning out to mix tape | 20:00

12 Sep | M
Mobility | 3x
GA squat x 12
Scap press [d-e-l-i-b-e-r-a-t-e] x 10
TVA drops x 15

Work | 30:00, rotating:
Farmers carry x 100m
AD x 1:00
Row x 1:00
GHR x 10
Reaching dead-bugs x 1:00


Started the week off light, checking in with the back and the hip. Yep, still there. Pretty much rode that wave the rest of the week. The back seems to be recovered, though during stretch I notice my range of motion during some of the twisting positions is limited a bit. I’m jumping in on the class today to test if O-lifting is an option for Saturday. 

La Lingua

“I can live for two months on a good compliment.” -Mark Twain

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Romaleos, please

Having recently finished The Five Love Languages via Audible (feels a little like cheating, and I still prefer to feel the pages between my fingers, so full disclosure), I found this conversation about the book to be a nice digestif. The book made a lot sense to me, despite the extraneous church and marriage noise. I found myself reflecting upon close relationships, past and present, seeing if I could extrapolate which of the languages friends, family, and exes use(d) to express their love. I also wonder if there’s a correlation between “touch”ers and pet lovers; the whole tactile connection and all.

It turns out unsolicited dick pics – not a language of love. No wonder that didn’t work out.


11 Sep | Su
Mobility | 3x
Wall rotation + press x 10
Banded rows x 10
Super bird dogs x 10 ea
Hanging knee raise x 10 (straight legs last set)

Work | EMOM x 30:00, rotating:
Bench press x 3 @ 75# + DUs x 30
1-1/4 Back squat x 3 @ 85#
AD x 1:00

Stretch | 20:00

10 Sep | Sa
Work | O-lifting – Week 2
Muscle snatch 5 x 2
Snatch 5 x 2
Clean 5 x 2
Rack Jerk 5 x 2
Isometric holds: back squat 4 x 8-10s
AD x 25:00, OH walking lunges x 20 e’ery 5:00

09 Sep | F
Mobility | 3x
Scap press x 10
SL Elev hip bridge x 12 ea
Reverse curl-ups (slow + squeeze) x 10

Warm-up | Row x 500m
3x:
BB row x 8
BB RDL x 8
KBS x 8 (53#)

Work | 10x
Back squat x 2 @ challenging weight (145,150#…)
Rest 2:00
-then-
3x:
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
-then-
Death march 3 x 20 steps (20# DBs)
Rest x 1:30


Took an extra rest day this week. Fighting something… Hmmm. Was ready to get back at it Friday. The squats felt good. I focused on breathing – sip, sip – and driving the elbows forward on the up. Wondering where my 25’s at for the death marches; guess I need to get after it with the 30’s  ;)

Saturday was a detour. High heels all week at work + sleep tweaks + death marches (?) = a fired up mid-back that gets it’s revenge during muscle snatches. Scratched the barbell workout and hopped on the bike.

With the back feeling much better, did some movements on Sunday. Spent some extra time on the foam roller. Thankful the back seems to have recovered as quickly as it did. Stepped on the scale just to check-in. A buck fiddy-two.

Sustain Your Struggle

“You cannot dream yourself into a character; you must hammer and forge yourself one.” -James A. Froude

not-a-gaggle-01

I really like how this article approaches the question, “What do you want out of your life?”. Investigating the shadow side and the trade-offs of what one seeks to gain…


07 Sep | W
Mobility | 3x
GA squat x 8
COB holds x :20
Glute press x 10
Side plank + LL x :35

Warm-up | 3x
Row x 200m
Wall balls x 10
DUs x 30

Work | O-lifting
Clean shrug [mid-hang] 3 x 3 (165#)
2-Position clean [floor-high hang] + push jerk + jerk x 3 (115, 115, 120#)
3x:
Alternating supermans 3 x 10-30ish to exhaustion
ISO scapular wall hold 3 x 8-10s

Straaatch | Uh-huh

05 Sep | M
Mobility | 3x
Wall rotation + press x 10
Elbow plank + fwd tap x 10 ea
SL Elev adductor squat x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
DUs x 20
SA KBS x 10
SA DB row x 10ea

Work | 4x
Box squats x 5 (115, 125#…)
Banded hip thrusts x 1:00
GHR x 10 (15# plate)
Rest x 2:00
-then-
TGUs x 15:00 (53#)

Stretch | 15:00

03 Sep | Sa
Warm-up | Some mobility + DUs

Work | O-lifting
Snatch 5 x 2 (85, 90, 90, 95, 95#)
Clean pulls 4 x 3 (135, 145, 155, 155#)
High-hang cleans 3 x 2 (110#)
Iso lunges 4 x 10s ea

Stretch + MFR | 20:00


The parts felt really good for Oh-lifting. It was nice to kick it off with snatches first, not fatigued for a change (though I understand the benefit of doing them thus). They felt really solid.

Monday’s box squats and the TGUs felt solid, as did O-lifting sesh.

In Contrast

“Put light against light – you have nothing. Put dark against dark – you have nothing. It’s the contrast of light and dark that give the other one meaning.” -Bob Ross

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And here we have some contrast, of style or talent,  you be the judge. This is a work by Asger Jorn of the Situationist movement, I think. Hey, we’re not just butts and barbells around here, nah meh? (But mostly we are…)

And here’s an interesting podcast on how we think of our current selves in contrast to our future selves and how that fucks up our decision-making skills. I believe we call that projection bias.

And in case I deterred you with the duck up there, here’s some additional contrast:

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Past self vs future self

02 Sep | F
Mobility | 3x
GA squats x 10
Scap press x 10
SL Elev glute bridge x 10ea
TVA drops x 10

Work | x 30:00, rotating:
KB front rack carry x O-head to green rig; Farmers carry return (44#ers)
AD x 1:00
1-1/4 Back squat x 3 (90#)
HS walk x 10 meters (+10 UB!)
Row x 1:00

01 Sep | Th
Warm-up| 3x
Rope work x :30
KBS x 5
BB RDLs x 5

Work | 6:00 class
Deadlift 4 x 3 (185, 185, 195, 195#)
Rest x 2:00
2-Position clean 10 x 1 (95, 95, 105#…)
-then-
6-Minute Abs! (10# plate)

Stretch | 15:00

Goodbye, August | W
Warm-up |3x
Row x 1:00
Wall ball x 7
DUs x 20
Goblet squat x 5

Work | O-lifting – Week 1
Snatch-grip push press + OHS 5 x 2 across (100#)
3x:
Good mornings  x 3 (95#)
DB row x 12 (30#)
-then-
Front squat 3 x 5 (115#)
Iso-hold bench press 3 x 6-10s

Stretch/Talk it out | 20:00

30 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 16
Reverse curl-ups x 12

Warm-up | 3x:
OH walking lunges x 12
AD x 1:00
Palms-up BB row x 10

Work | 4x:
RDLs x 4 @5050 (125,135#…)
Rest x 1:00
Body row x 8
Rest x 1:00
-then-
SL hip thrusts 4 x 12 (15#)
Rest x 1:00 between the legs
-then-
AD x 10:00
E’ry 2:00, HS walk attempts x 3

Stretch | 15:00


Ah contrast. I was feeling so awesome before and during the Humphrey’s hike…

The intention this week was to do some moving and see what the response was in the hip-/back-/ass-on-the-funky-side region. So, yeah, did that. Really wanting to squat, but we had a reverse “Bump N’ Grind” situation: my mind was telling me yes, but my body, my booody was telling me no! So, what can I do to work da booty (okay, and the body) that isn’t squatting? Pulled some things from the archives… And things are feeling better, but some tightness remains in the back and in the hip when in the R-Kelly position.

Every time there’s a “rest a minute between legs” in my workout, my mind puts a “my” after the preposition and the gutter brain takes it from there…

spend some time there.gif

Gonna give Oly a try tomorrow. We’ll see if I’m walking funny after…

 

Opening Doors

“Curiosity is the lust of the mind.” -Thomas Hobbes

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Dustin talking deprivation tanks/opening doors

28 Aug | Su
Mobility | 3x
COB hold x :20
Hip hikes x 15ea
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
BB RDLs x 10
BB row x 10

Work | EMOM x 30:00, rotating:
Bench x 3 (75#) + DUs x 30
OHS x 3 (75#)
AD x 1:00
-then-
4x:
GHR x 10
Frog pumps x :45
Rest x 1:30

Stretch | 20:00

27 Aug | Sa
Warm-up | 3x
Row x 1:00
DUs x 30

Work | O-lifting
Snatch 4 x 1 @80% (85#)
Clean + Jerk 4 x 1 @80% (115#)
Snatch pulls 3 x 2 @110% (125#)
Front squat – build to a heavy single (125, 135, 145#)

Stretch + MFR | 20:00


Rolled into Oly unsure if I’d be joining in or doing an AD workout. Things felt good after mobility + warm up so I stuck with the barbell. Things felt good, moving well, but didn’t go crazy on the front squat. Being cautious until all the tightness in the back, hip and tricep dissipate. 

The Sunday sesh was not what I had planned, adjusted after the warm-up. but the recovery-ish EMOM felt really good.