Take a Bite

“Are you gonna bark all day little doggie? Or are you gonna bite?” -Mr. Blonde, Reservoir Dogs

call for action

I was chatting with The Amazing Jennifer the other day during which she made a great point (she does that a lot): it’s becoming ever so common that “calls to action” are really “calls to think about shit”. Her words. Spot on. We are presented with something that needs to be addressed, and then urged to ponder it. Consider it. Sit on it. WTF. I like this image. It’s not about what you think about doing. It’s about what you do, how you live your life.


16 Sept | W
Mobility | 10:00

Work | Olé!
Snatch 2(x2 @75%, x1 @80% x1 @85%) (75, 80, 85#)
Snatch Mid-pull 4×4 @110% (105#)
OHS 4×3 @70% (80#)

Focused Stretch | 20:00
Protein: 140g

15 Sept | Tu
Warm-up | 3 sets
Single-arm press x10 ea
DUs x30
Banded rows x10

Work | Press 5x (Use 70# for %)
Rest 3:00 btwn
5 @45% (35#)
5 @55% (40#)
5 @65% (45#)
5 @75% (55#)
5+ @85% (9, 65#)
– then –
4 sets:
DB seated press x8 (20# DBs)
Rest x:30
DUs x30
Rest x:30
FLR + rings x:30
Rest x2:00

Stretch | 25:00
Protein: 134g

14 Sept | M
MFR | 5:00
Warm up | 3 rounds:
RDL x10
Yog x200m
DB reverse flies x10 (5# plates)

Work | Deadlift (Use 205# for %)
Rest x3:00 between:
5 @45% (95#)
5 @55% (115#)
5 @65% (135#)
5 @75% (155#)
5+ @85% (6 @175#)
– then –
3 sets:
GH raise x7
Right into
HS walk x2 (3′, 4′, 5′)
Rest x 2:00
– then –
Banded dead bugs 4×1:00
Rest x1:00

Stretch | 20:00
Protein: 133g


Wednesday | Resisting all the snatch jokes, the movement felt good. Looking ahead rather than at the floor really helps. Huh. The most challenging part of class was keeping a grip on the pulls. Those tiny lady bars are hard to hold onto! The OHS felt solid and everything feels good today – no pain in the shoulder or anything.

Tuesday | Man, I just couldn’t focus on Tuesday! I was thankful for the lighter workload. I mean, don’t need to be dropping barbells on my head or missing box jumps. I really thought I was going to kill it on the press, since the weight was so light, but by that last set I was feeling the previous work – including those SA presses. Here’s the vid:

Monday | Still had some tightness on the right, low back side. Remnants from last week. The deadlifts felt pretty good but I am certain I had more in me on that last set. But pulling the bar towards me kinda irritated the tightness so I didn’t go crazy...

The handstands themselves were solid like Christmas. The walking part, not so much. By the last set I was just doing shoulder taps (free-standing) since I couldn’t seem to move anywhere, I figured I’d make it a little more challenging. That did it.

Looking forward to seeing what the next round of Nutrition brings. In a timely fashion, this article, “Are Your Workouts Making You Fat?” appeared on my Twitter feed. It covers lifestyle and stress and touches on carb back-loading. It’s the kinda of article you re-read from time to time. Or laminate and wrap around the bottle of scotch and pint of McConnel’s in the freezer.

And this week’s Paleo Solution Podcast covered some serious ground on nutrition. Robb’s guest, Amy Berger, talks about re-learning the satiety signals our body sends and learning to let ourselves be uncomfortable, incorporating some shorter fasting cycles on a regular basis. It occurred to me as I listened that I actually do this, albeit unintentionally, on the weekends, typically not eating my first meal until around noon. This is also why then, that I tend to fail on my protein goals… So maybe I need to re-work that a little.

They also talked about Alzheimer’s and the role nutrition plays in it’s onset and treatment, which was really fascinating, especially when you’ve got a family history. Now, excuse my while I go look for my keys…

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