UGHs

“Here is the truth about self-discovery: it is never without cost.” -Angela Flournoy

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Discovery meets Wildlife Wednesdays

Some revelations whilst shining a light on the shadows: totally cool with being an UGH, and some gifts come in ugly wrap.


18 Feb | Sa
Warm-up | 3x
PVC moves
DUs x 20
Slam balls x 7
Scap press x 10

Work | O-lifting – Week 6
A. Snatch high-pulls 2 x 5@100% (110#)
B. Segmented snatch [1″ – BTK – MT] 8 x 1 (75, 80, 4@85, 90, 95#)
C. High-hang snatch + OHS x 5 @80% (85#)

Stretch | yeeeees x 20:00

20 Feb | M
Mobility | 3x
Wall slides x 10
GA squats x 10
Sl elev hip bridge x 10 ea
Side clammie hold x :25 ea

Warm-up | 3x
Wall ball x 7
KB swing – snatch – goblet – SA swing – RDL x 5 ea
DUs x 30

Work | [From the archives]
A. Front squat 5 x 1 (145, 155, 160, 165, 170#)
Rest x 2:00 btwn
B. EMOM x 10:00 @ 50% of A:
1-1/4 front squat x 3 (85#)
C. TGUs x 15:00 (40# BB, Up on ea @ 70# KB)

So much stretching | … gon happen Tu-morrow

21 Feb | Tu
Mobility | 3x
Hip hikes x 15 ea
Glute press x 10
COB hold x :20
TVA drops x 15

Warm-up |3x
AD x 15 cals
Wall walk x 2 UB
Single-arm banded rows x 10 ea

Work | 5x:
Row x 1:00
Front rack carry x 50 m (44# KBs)
Tire hits x 20
FLR x 1:00

Stretch | like a motherfucker


Sa | Coach cues midway through part B totally turned it around for me; I was cheating on the sweep by bringing my hips forward rather than using lats and mid-back to pull. The before and after was awesome. Noted for next time.

M | Not super excited to train, but the body felt good and the head needed it most; a job for TGUs fo’ sho’ yo.

Tu | I really like the response from the workouts that start with a heavy single barbell movement and move into an EMOM of a related movement at light weight. I’ve noticed no matter my headspace, it’s gets me to refocus my distracted mind. Tuesday’s workout was a nice way to alleviate some of the soreness in the booty and the legs from the many front squats. The front racks carries and “rest” are typically most challenging. The aftermath, according to poke-a-muscle, was that my lower traps (and mid-back) did lots of work today.

I got to wondering why we classify meat according to color. It turns out even my (m)eats are slow-twitch.

Breaths, Brains & Beliefs

“Your life is an advertisement for your beliefs. You can never force it on anyone who isn’t interested. If they want what you have, they will come to you. Let your life be the evidence; let it speak for you.” -Emily Maroutian

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Beliefs of the Archer

“Take three breaths and get back to it.” A cue I’ve repeated under my breath with some frequency the last few weeks, not while pushing through a workout, but instead as I step into the coaching world. I knew I had a lot to learn, but pulling back the curtain and attempting the doing has been, at times, overwhelming. There is so much more to it than I could have imagined! (A common realization when you’re learning something new, right? Yet, still somehow surprising.) It’s so exciting! … And terrifying.

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The acts of learning, listening, growing, teaching, all require an open mind. As I attempt to do all those things, how do I let go of what I think I know to make room for new ideas? I am reminded of Manson’s Law of Avoidance here: we resist anything that threatens our identity. So true. Vegetarians are wrong and CrossFit is dumb; Grass-fed cow is tasty AF and if you want to be better get your disengaged glutes on the Strength & Conditioning gains train. Obvs.

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The theme of keeping an open mind has been recurrent this week. The Universe delivers. Actually, that should be “the pulvinar nuclei deliver”. Hold that thought…

It turns out our brains are liars, sort of; in a white lie kind of way. Our brain functions to give us maximum fulfillment. And it does that by reinforcing our established beliefs. I “stumbled upon” forty-two articles on maintaining an open mind because my brain recognized my hunger for them and filtered my intake accordingly. Sorry, Universe. It’s crazy how much our ability to learn and discern information is tied to our beliefs and values.

“If you want someone to accept information that contradicts what they already know, you have to find a story they can buy into. That requires bridging the narrative they’ve already constructed to a new one that is both true and allows them to remain the kind of person they believe themselves to be.” – Christie Aschwanden

All this cognition is paramount in determining the achievement (or not) of your goals, according to this week’s MMPP. The Aussies’ guest, Dr. John Demartini, comes across a little cray at first, but redeems himself by owning that wig of his, and, at least in my book, by avoiding speaking in absolutes: unbiased like a boss. Similar to Manson’s Law, Demartini argues that we will resist what we perceive as road blocks and embrace what understand to be incremental steps in the achievement of our goals. As he puts it, “We resist what’s IN our way, and accept what is ON our way.” So then, in the teaching/coaching/burning-and-growing (say it like the Ah-noldt), we must be able to connect the what (it is we are doing) to the why (it aligns with our beliefs/goals**) to the how (it will get us where we want to go).

Whoa. This shit blows my mind wide open… sip, sip, sip.

**Part of the conversation is about conflicting actions and goals, and incongruency in perceived and actual beliefs – the values we aspire to have; the beliefs we feel we “should” give priority. You know, how on dating profiles everyone says they love to travel and read, that is,  until you inquire into the book they’re reading or the last place they explored. Uhhh… #speechless

Demartini has an online “quiz” (yeeeeees) to help you decipher what your actual values are. Check it.


13 Feb | M
Mobility | 3x
GA squats x 10
Single-leg elev hip bridge x 10 ea
Hanging [straight] leg raises x 8 (use abs, not momentum)

Warm-up | 3x
AD x 1:00
KB swings and snatches x 5 ea
Banded rows x 10

Work | [From the archives]
4x:
RDL x 4 @5050 (125, 135, 145, 145#)
Rest x 1:00
Single-arm seated press x 8 ea (26#)
Rest x 1:00
-then-
Barbell hip thrusts 4 x 12 (145, 145, 155, 155#)
Rest x 1:00
-then-
Shiny new assault bike sprints x 10:00,
Work x :20
Rest x :40

14 Feb | Tu
Mobility | 3x
Hip hikes x 12 ea
Elbow plank + fwd tap x 10 ea
V-ups x 10

Warm-up | 2x
Row x 1:00
Banded rows x 10
SL banded RDLs

Work | EMOM x 30:00, rotating:
Bench x 5 @ 75#
DUs x 40
AD x 1:00

15 Feb | W
Warm-up | 3x
Bird dogs x 10 ea
Scap press x 10
Elevated wall slides x 10
DUs x 20
KBS x 10

Work | O-lifting
A1. Clean pull 4 x 2 [build] (155, 165, 175, 175#)
A2. Clean high pull x 2
B. Clean + jerk [build] heavy single in 5 sets (115, 125, 135, 145, 155, 155# (clean only – PR city)
C. Clean + jerk 1 x 5 @85% (135#)

Stretch | 10:00


M | The hip and low back are bugging so I’m taking a break from the squatting. It’s hard to isolate the variables, but I am pretty sure the kicker was the Peralta hike last Sunday, which is a bummer because it wasn’t anything crazy! Just a casual morning hike. Apparently my parts disagree. Though I also think the hip and back are a litmus for my stress/excitement levels. It’s funny how positive things cause the stress too. Don’t wanna shade this joint in negativity.

Tu | I will remain calm and get in as much of my own training time in as I can whilst learning new things. Repeat x 100.

W | Was unsure whether or not I’d join in the Oly workout; this being the consideration:

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Absolute answers

Wrapped up my warm-up and rolled in. Things felt good – ‘no’ to the pain pregunta – so I rolled in. Even the heavy C+J’s felt good. Raymundo noted my trunk shifting on every one of the jerks though. His thought is that I’m lacking stability on the right side so I twist to the left to find it. We’re going to investigate.

Back to Oly, PR’d my clean @155#. Missed the jerk. Here’s me being an 85% jerk… and pressing out at the top. Fuuu…

Handsome Matty’s post has me taking note of my heart rate for the next week or so to establish a baseline.

Entropy

“The more voluntary suffering you build into your life, the less involuntary suffering will affect your life.” – Tim Ferriss

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Happy Show by Stefan Sagmeister

The Fuel of Pain and The (Sex &) Sausage of Happiness.


07 Feb | Tu
Mobility | 3x
Single-leg elev adductor squat x 10 ea
Scap press x 10
Banded clammies x 10 ea
TVA wall drops x 15

Warm-up | 3x
AD x 1:00
Barbell row x 10
DUs x 30

Work |[Fave]
10x:
Back squat x 4 (2 @125, 3 @135, 5 @145#)
Rest x 1:00
Wall run x :30
Rest x 1:00
5x:
Single-leg RDL x 10 ea (44#)
Rest x 1:00
KB snatch x 5 ea (44#)
Rest x 1:00
5x: [for time]
KBS x 15
DUs x 30

Stretch | 15:00

08 Feb | W
Warm-up | 3x
AD x 1:00
KBS x 10
Goblet squat x 5
Banded rows x 10
DUs x 20

Work | Oh-lifting – Week 4
Pause clean pulls [1″ – BTK – mid-thigh, across] (165#)
Rack jerk 6 x 1 [build] (115, 120, 125, 130, 135, 140#)
Yoke walk practice for Saturday

Stretch ‘n’ chat | 20:00

09 Feb | Th
Mobility | 3x
GA squat x 10
Elbow plank + reach thru x 10 ea
SL elev hip bridge x 10 ea

Warm-up | 3x
AD x 1:00
Single-arm banded rows x 10 ea
Wall balls x 7
Reaching DBs x :45

Work | EMOM x 30:00, rotating:
AD x 1:00
Pistols x 3 ea
Handstand walk x 10′ or :30
-then-
Banded hammies 5 x 7 ea (blue)

Stretch | 20:00


Tu | Always good to remember to start the squat with a sip, sip. The wall runs felt outstanding.

W | Sore ass booty… Wait. What? Yes. From all the BS, made the pause pulls rough. The jerks felt good. Worked from the blocks… I like it.

Th | Lots of folks in the 6:00 class meant not a lot of room, nor equipment, so mixed it up. Hit at least 10′ on every HSW: progress.

Second week of the time-restricted eating window. I set my goal to be a 14-hour fast window, but man, that’s hard to hit, working out in the evenings, and then eating after. I mean, the science says the benefits are there at 12 hours, but it’s too soon to tell. I feel really good, though am definitely ready for some eats by the time I hit the twelve.

Here’s a screen shot of the past week:

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And on the fasting front, with all the sickness going (and sticking) around lately, check out the video abstract for this study. Interesting stuff…

But Tomorrow…    

“Today I am not in my skin. My body cannot contain me. I am spilling out and over, like a rogue wave on the shore… My demons are lying in wait, they are grinning in the shadows, their polished fangs glinting, knowing today, it will be an easy kill. But tomorrow, tomorrow could be different, and that is what keeps me going today.” -Lang Leav, The Universe of Us

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Hidden Exits | Charles Wilkin

Sometimes things just fit together. I really like how Lang’s poem and Wilken’s collage relate to one another; in their darkness, and their beauty.

If you’re thinking, “Lighten the fuck up, Gunz! We like our blogs like we like our conversations: safe AF,” then check out this TED talk followed by the Kenny Kane on Barbell Shrugged. Both scratch the surface, but you won’t give you the nervous giggles. Practice and performance zones – we need them both, but not in equal measure. Like hamstrings & booty shorts, carbs & barbells, 90’s gansta rap & Die Antwoord…

What zone are you giving preferential treatment to…?


02 Feb | Th
Mobility | 3x
Bird dogs x 10 ea
Prone y raise x 10
Banded hip bridges x 15

Warm-up | 3x
AD x 1:00
DUs x 20
V-ups x 10

Work | [From the archives]
4x:
Box squats x 3 (115, 125, 135, 135#)
BTN Jerk x 2 (95, 105, 115, 115#)
3x:
Reverse row sit-backs x 8
SL banded RDLs x 10 ea (green)
Stretch | 7:00

04 Feb | Sa
Warm-up | 3x
AD x 1:00
KB things
DUs x 20

Work | O-lifting
[PAP] Clean deadlift 4×3 [heavy], right into (165#)
Clean x 2 (125, 125, 125, 120#)
Segmented snatch [1″ – BTK] 3×1
Snatch 6×1

06 Feb | M
Fail


Th | Not very focused. Need headphones. Or a more savage resting bitch face. Box squats felt solid at +20# from the last time I performed these.

Sa | E’rything felt heavy today. And regressed to a noob on the snatches again. Definitely in the practice zone with all my failed attempts.

M | New plan: AM sessions on Monday. Hip and back are not loving Sunday’s hike. Time constraints have had me easing up on the mobility and stretch a bit. Perhaps that’s playing a role.

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When your stretch sesh requires a safe word

 

 

 

Comfort Food

“People who shut their eyes to reality simply invite their own destruction, and anyone who insists on remaining in a state of innocence long after that innocence is dead turns himself into a monster.” -James Baldwin

say-grace

Anomalous Observations : the thing that doesn’t fit with any of your beliefs; that which pushes you to develop a better theory because you have something else you have to explain.


30 Jan | M
Mobility | 3x
GA squats x 10
COB hold x :20
Reverse curl-ups x 8

Warm-up | 3x
AD x 1:00
Wall ball x 7
Banded rows x10

Work | [From the archives]
EMOM x 10:00, rotating:
Clean – FS – FS (115, 120#…)
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + hip taps x 10
Slam balls x 7 (30#)
– Rest x 4:00 –
TGUs x 10:00 (53# KB, 30# slam ball)

31 Jan | Tu
Mobility | 3x
Adductor squats x 10 ea
Single-leg elevated hip bridge x 10 ea
Single-arm plank x :20

Warm-up | KB complex

Work | [From the archives]
7x | Press x 5 [across] (65#)
Right into,
Alternating tire hits x 20
Rest x 2:00
5x | RFESS x 8 ea (3 @26#, 2 @35#)
Rest x 1:00 btwn legs
3x | GHR x 8 (15#)
Right into,
Push-ups x 8
Right into,
GHD x8
Rest x :30

Stretch | 15:00

01 Feb | W
Warm-up | 3x
Row x 1:00
KB complex
DUs x 20

Work | O-lifting
OHS 4 x 3 + snatch balance x 3 (95/65, 105/65#…)
Clean high pull 3 x 3 + high hang clean x 2 (115/115, 135/125#…)
4x: Hollow body hold x :20, rest x :10
Hollow body rocks x :20, rest x :10


M | These are cool. And useful if you get shot in one arm during the resistance but still need to tend to the fence. (And if you squint a little you’ll see Matty Nice…)

04 WB 1-Hand Tire Smash Switch from Hanlon Studios Photography on Vimeo.

I attempted them with the 8lb hammer but the transition from around to over the head… tricky. Need to shorten the lever.

W | Oly vibes were strong, though the OHS were not. This is not surprising considering the seven sets of pressing on Tuesday. Not the best sequencing, Morgan. I want to re-test part ‘A’ down the road. 

The open is coming…

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When someone lets a ‘squat clean’ slip 

Going HAM

“As a voter you throw your penny, you throw it into the sea. But you can be thunderous in your own life. Be good to the eight people around you. Goodness is viral…” -Henry Rollins


27 Jan | F
Mobility | 3x
Glute press x 10
Prone y raise x 10
Reaching dead bugs x :45

Warm-up | 3x
AD x 1:00
Wall walk
RDL x 8
BB row x 8

Work [from the archives] | 8x:
Deadlift x 3 (185#)
Rest x 1:00
Death march x 10 steps (35# KBs)
Rest x 2:00
-then-
EMOM x 10:00
KB snatch x 5 ea (35, 44, 44, 44, 44#)
AD x :30

28 Jan | Sa
Warm-up | 3x
PVC moves
DUs x 30
Slam balls x 8

Work | O-lifting
Clean pulls 2 x 4@115% [across] (175, 175, 185, 185#)
Sled + sprint x 5 [PAP] (4@235, 280#)
Snatch + OHS [find the bottom and chill there] 6 x 1 (75, 75, 85, 85, 95, 90#) 

No stretch | Sub meeting


F | Yes.

Sa | Nothing to report. At some point so much feedback simply becomes noise.

The Big Bad Wolf

“Let everything happen to you. Beauty and terror. Just keep going. No feeling is final.” -Rumi

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Tracey Emin, The Last Great Adventure is You, 2014

This week has felt like an information bomb; not sure if it’s the news feed, the stretching of my head with shadowing, or one too many podcast marathons. Whatever it is, I chose to offset my data consumption via the visual arts.

In the process of de-loading my brain, I ran across the work of photographer Christian Houge, and then this fantastic read on his work, In the Shadows of Wolves and Men. I think I could spin a conversation off every paragraph in that piece.

“We are born as something much larger than ourselves. Then you have culture coming in with boxes, with identities, teachers, religion. Before all that, we are nature and we still have all this nature inside us. Well, some more than others.”

Where does your your inner wolf fall in the pack? Mine would definitely be nearest the banjos.


24 Jan | Tu
Mobility | 3x:
GA squats x 8
Elbow plank + fwd tap x 10 ea
Monster walks x 10 ea
Reverse curl-ups x 8

Warm-up | 3x:
AD x 1:00
Dbl KBS – snatch – clean – push press x 3
Wall walk + hip taps x 3 ea
DUs x 20

Work | [from the archives]
Front squat 5 x 1 (135, 145, 155, 165 [PR] 175, 170#)
Rest x 2:00 btwn
EMOM x 10:00:
1-1/4 Front squats x 3 @ 50% (85#)
– then –
AD 30/30’s

Stretch | 10:00

Jan 26 | Th
Mobility| 3x
Wall slides x 10
SL elev glute bride x 10ea
COB hold x :20**
Hanging leg raise x 10 (straight legs, minus the momentum)

Warm-up | 3x
AD x 1:00
Wall ball x 7 @20#
Slam balls x 7 @20#
DUs x 30

Work | O-lifting
A | 6x: Heaving snatch balance + snatch balance (4 @65, 70, 75#)
B | 4x: Front squat x 3 + 3 bounding jumps [PAP] (135/bench, 145/45×1, 145/45×2, 145#/45×2)
C | Clean + jerk [build] 6 x 1 (115, 125, 130, 135, 140, 145#)**

Auxiliary | Handstand shapes + banded hammie curls

Stretch | 20:00


Tu | Added 10 lbs to my front squat 1 RM, which delighted the fuck right outta me. Really thought I was gonna hit 175; the weight felt light. Upon review of the tapes, it looked like my bar path wasn’t as straight as it could me. Notes for next time (which ended up being O-lifting). 

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Watching the CrossFit class back squat like…

 Th | Was sort of a subdued day and felt that heading into the gymnasium. But, man, that turned around once I got going. Jumping after lifting heavy is pretty trippy. The clean and jerks felt fantastic after the PAP work. Failed on the last of six sets, at my 1RM.