“An empty vessel makes the greatest sound” – Plato
There was a Hunger Games Meme Game on the social media today. It goes something like this: image search “[your first name] meme” and post the first result. Okay…
While I was back in the homeland, I got to chatting with my mom about treadmills. I personally hate the things, but then I have the luxury of beautiful weather all year round, in which I can actually walk outside…
I think it’s really interesting how a lot of us tend to focus SO much on the work we do in the gymnasium, only to have really crappy movement (or non-movement – again with the sitting!) the other 23 hours of the day. Because of my hip injury, likely caused by dysfunctional movement that developed over a long period of time, I am paying attention to how I sit in the car, stand at my desk, and even lay in bed. Katy Bowman has a wealth of information on her website related to this kinda stuff, including “Junk Food Walking” (those evil treadmills), how to “Un-Pimp Your Ride”, and all things related to the pelvic floor, which is particularly important for us ladies. I mean, does it really matter how many kipping pull-ups you can do if you can’t keep from peeing yourself during double-unders?
03 December | Wednesday
Self-Myofascial Release | 15:00
Warm-up | 5:00 on the Devil’s Bike
10:00 @ 85% | AMRAP: (6 + 200)
5 KB swings (44#)
5 Slam ball (30#)
– 5:00 Rest –
10:00 @ 85% | AMRAP: (4 + 5)
Bench press x5 reps (65#)
Pull up x5 (red band x1, blue band x remainder)
AD x15 cals
– 5:00 Rest –
5:00 @ 85%
sets of 10 unbroken DU’s (13)
Stretch | 10:00
02 December | Tuesday
Foam-a-rollin’ | 15:00
Warm-up | 3:00 row
3×8 Single leg hip thrusts (BW, 15, 15# DB)
1:00 rest between legs
RDLs x4 (95, 115, 115, 115#)
BB box step-ups x5 ea. (35, 40, 40, 40#)
Stretch | 20:00
It took a little while to get the griddle warmed up today; my head wasn’t in the game when I walked thru the door. I was preoccupied with my list of “shoulds” I needed to get done post ‘nasium. The first MAP session got me focused pretty quickly. What I learned today: must run more (now that it doesn’t hurt to). Went heavier on the KB and slam ball as the reps were low.
The second portion of the workout felt good – my shoulder didn’t speak to me at all on the bench or pull-ups. I took note on how using that reverse grip on the pull-ups forces (keeps?) the shoulders into a good position. On the pull-ups the red band was too challenging (if the point was to keep moving, which I believe it was) and the blue band felt too easy. Next time I will spend more time setting it up , adjusting the height of the band on the rig itself.
The last run of the day was awesome ’cause it was raining outside! By that time in the workout my hammies were pretty vocal. Double-unders felt solid.
Tuesday’s workout… Ooh so much squeezing. I was (am) prettttty sore from Monday’s wave cycle, so the foam rolling felt amazing. Tuesday was definitely glute activation day and everything felt good. Much focus was required on the right side to keep quad from taking over.
I bought some protein powder. I really dislike how ALL of them have Stevia (with a capitol ‘S’ – as in brand name) in them. So I found this one:
It doesn’t have soy or any sugars or sweeteners in it, comes from grass-fed cows, and contains 21 grams of protein and 4.9 grams of BCAAs per serving. It also has a nice package, don’t you think? We’ll see how it tastes (likely pretty gross like the rest of them) but the way I see it, at least I can control what I’m adding to it for flavor (perhaps some quality unsweetened cocoa and dash of maple syrup).
Still working on getting the sleep on point.