“Do not be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better. ” – Ralph Waldo Emerson

first feet
Image from “First Feet” by Tom Robinson

That Habit Personality quiz from a few posts back lead me to it’s author’s new podcast, Happier with Gretchen Rubin. I know, it sounds pretty corny, but I’m finding it to be really interesting. I like listening to her speak; she has a good voice. And she seems to have a thing for quizzes, too.

As luck, or the universe, would have it, Robb Wolf interviewed her on the latest episode of his podcast. Rob Wolff is like the Kevin Bacon of Paleo Lifestyle Movement. Everything connects back to the Bacon. Robb & Grethen’s discussion is outstanding. They cover how to distill whether you’re an Abstainer or a Moderator, spotting people who generate loopholes, and other behavior & self-awareness concepts.

“Is what you’re doing opening the aperture of your life or constricting it?” -Robb Wolf

Now the photographer in me wants to go on a tangent about how a large aperture affects depth-of-field and image sharpness, which could be an interesting metaphor for life to explore, but I will just leave it alone for now.

17 April | TGIF
Mobility work | 15:00

Warm-up | 4 rounds:
Wallballa x8
DU’s x20

Workout | RFESS 3×8 @ 32_1
Rest x1:00 btwn legs (15# DBs)
– then –
3 Sets:
Deadlift x5 (135,165,185)
Rest x1:00
Ring push-ups x8
Rest x2:00
– then –
Hollow rocks 4x :20
Rest x1:00

16 April | Thursday
Recovery Workout

Work for 25:00, rotating:
Sled walk x100m
AD x1:00
Row x1:00
FLR x1:00

Foam rolling & stretching | 30:00

15 April | Wednesday
MFR |  20:00

AD x3:00
Some Pistoles
Wall balls 3×8

Work | Part “A”
15:00 EMOM!
Wall walk x1
– Part “B” –
Get-ups + Get-downs x12:00
– Part “C” –
Iron Scap Crossover Symmetry x1

Stretch | 20:00

Per the latest episode of Barbell Shrugged with Roop Sihota, Fran Yourself, it seems I need to put the myofascial release portion after the workout. Apparently banded stretching is okay, but that the soft tissue work causes a parasympathetic response. (“feed and breed”>”rest and digest”) I don’t have many banded stretches in my tool-belt, so I need to do some homework there. Any suggestions..?

Some serious delayed onset soreness (Is it delayed if it happens first and second day? Continued onset soreness, perhaps?) from ALL Tuesday’s squats. Left me walkin’ around like:

Oh, how I adore the man at the end there
Oh, that the man at the end there ❤

Wednesday’s workout felt good. The wall walks feel really strong. The hardest part is that last segment on the way down, not letting ma feet slide down the wall. The get-ups feel good. The 44# KB, while it doesn’t feel ‘light” it’s not the challenge it used to be. Tried the next size up – the white kettle-bell whose weight I cannot recall – but it’s TOO heavy. Maybe I can rig up a 5# DB to the blue KB…

The WY’s and the ATYT’s are the most challenging components of the Iron Scap routine. Keeping my arms locked out straight and moving slow & controlled is really hard. Good stuff.

Yep, the RFE split-squats are still hard. Friday’s felt better than last weeks; less recruitment of the quads. As requested, the footage:

Upon reviewing my assignment, I see I missed that whole “reset after each rep” on the deadlifts. That I did not do. And I can understand how it would be important – no “bounce” off the floor. I also should have started at 165# or even the 185#. This is what happens when I get too chatty in the ‘nasium.

And finally, this week I discovered an add-on for my browser – a timer integrated right into the interface! So, I set it for 45:00… then when time’s up I do some movements. Like these.

Or this:

Break up the day with some Brit Brit
Break up the day with some Brit Brit

Which in reality prolly looks more like this:

Get it, Tina
Get it, Tina

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