Back to It

“Study nature, love nature, stay close to nature. It will never fail you.” – Frank Lloyd Wright

IMG_3061
Bridal Veil Falls | Spearfish Canyon, SD

I had a lovely time visiting my family. I used to take these trips for granted, feeling like if I wasn’t making some great trek abroad that I was missing out. I’ve come to realize how lucky I am to have such great people to come home to, and what a luxury it is to be able to completely relax and unplug.

I didn’t spend too much time on the machine while I was home, but did listen to podcasts en route to and fro. My three favorites of the week:

  1. Robb Wolf and Katy Bowman I listened to this podcast no less than three times. There are so many great points in it. I love this concept of movement as mechanical nutrients, and how as humans we need more than just one kind of movement. That doing one thing over and over IS the problem. I can’t do it justice, so I implore you to listen to it. Three times. And then watch Wall-E.
  2. Power Athlete Radio with Allison Brager I’ve found my next read.
  3. Death, Sex, and Money: Siblinghood This one made my mascara run. If you have a sibling or like to cry I think you should give it a listen. And then go hug your brother and thank your parents.

And finally, finally, the second season of True Detective got good this week.


13 July | Monday
Rest Day

12 July | Sunday
Active Rest Day
Aerial Fitness Class with JK!

11 July | Saturday
5 rounds: (3)
Row x500m
Burpees x5
Rest x1:00
Added | 2 rounds:
AD x5:00
Wall walks x2

Stretch | 20:00

10 July | Friday
Warm-up | 3 rds:
Wall balls x10
Push-ups x8
Mobility Moves
V-ups x10

Workout | “A”
Deadlift 4×1 (185,195, 205, 210#)
Rest x3:00 btwn sets
“B” | 4 Rounds:
Snatch segment deadlift x4 @ 60% (115#)
Rest x1:00
Dip negative x5 w/ :03 negative
Band-assisted dead bugs 4 x1:00
Rest x:30

Stretch + MFR | 30:00

09 July | Thursday
Happy Hour Class!

Workout | 5 rounds:
Row x300m
Slam ball throws x5
Rest x3:00

Express MFR + Stretch | 10:00


In short, this week’s workouts pretty much all felt like I’d had a week off. I’d hoped the rest would cure my hip and shoulder, but they are both bothering me still/again. Not to an extreme – both feel much better today than they did Friday – but enough to notice. The time off was awesome, but it’s definitely good to be back home and in the ‘nasium.

back at it oh yeah

Thursday’s class workout went well and felt good, though sometimes I talk too much and then feel like I didn’t get as much out of my workout as I’d have liked.

Friday felt okay; the DLs felt heavy and the segmented lifts caused some uncomfortable tightness in my right tricep.

Saturday I felt beat up; both in the hip and in the shoulder. I wasn’t sure about how the volume of rowing would fare on the hip/glute region (and I was winded as fuck after three rounds, with my head not in the game) so, I swapped two rounds of rowing for two rounds of AD.

Sunday I took an intro to aerial fitness class. It was a whole lot of fun; essentially an hour of stretching and swinging around and getting upside down. I’m pretty sure I’ll be doing that again. 

I’m excited for the 45-Day Nutrition Challenge!  I’m relieved by the fact I can still have coffee, and that the food list had zero surprises.

the burrito challenge
*schloop* Sounds of the Burrito Challenge

 

 

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