On Repeat

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Prepping for some fresh Game of Thrones by recalling my favorite lines from the last episode: Little Finger dropping some strategy…

Also fitting words having just witnessed the CrossFit Games finale โ€“ Mat Fraser on repeat! I wonder how many scenarios he ran through in preparation.

Beyond the Baelish bombs, this episode of Hidden Brain played in my head more than once this past week, as it was a real fight to find my work flow. A contributing factor might be the summer intern – so many (really-good-and-thought-provoking-but-incredibly-distracting!) questions. But, I also attribute the rapidity with which people fire-off emails – and expect a response – to the interference.

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A repeat

I think we all get how distracting being “connected” can be. The new perspective that intrigued me was the message that the phone, the email, the social media itself isn’t necessarily the concern – ย itโ€™s our anticipation of them all. Those looping thoughts running in the background, “Has Susan RSVPed to the lunch-n-learn we’re having five weeks from Thursday?”, “Did Joanie see that link I shared which clearly demonstrates publicly my superiority on that thing we were talking about in private?”, “I wonder how likes my post-workout cheese grater hands have accumulated in the last 4 minutes?”. I exaggerate, but you know the ones; those back-burner thoughts that we often aren’t conscious of, that prevent us from taking our thoughts to the next level and getting into “deep work” mode.

I also thought the part about changing your physical environment in order to cut out the distractions was meaty. I’ve never felt more justified in wanting a โ€œdeep workโ€ cabin in the woods to disappear to.

It might take some time before I can build my own Olson & Kundig. In the interim, I’m going to explore finding my own place to escape to – who’s got suggestions?! Do you have a place to which you disappear to focus and get shit done? What about that space allows you to do so?


01 Aug | Tu
Mobility | 3x
Wall slides x 10
GA squat x 10
Glute press x 10
TVAs x 15

Warm-up | 3x
Wall ball x 7
Wall walk x 2 UB
Ring rows x7

Work |
A. KB windmills 3 x 8 ea (35, 3@40#) [:30 btwn sides]
B1. Singles 3 x 50
B2. Push-ups x 6 [:30]
C. BTN press 6,6,4,4 @41×2 (BB, 50, 55, 55#) [3:00]
D1. DB bench 4 x8 (2@27.5, 2@30#) [:30]
D2. Dbl DB row x 12 (25#) [1:00]
E. Snatch-grip DB RDLs 3 x 12 (55, 2@60#)

Stretch | 10:00

02 Aug | W
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Elbow plank + forward tap x 10 ea
Reverse curl-ups x 10

Work |
A. Row x 20:00
B. Bike x 15:00
C. 5x: (29:17)
SA KB BU FR carry x 30m ea (25#)
SA OH carry x 30m (45#)
Bear crawl x 30m
D. Step mill x 15:00

Stretch | 10:00

04 Aug | F
Friday Hike Club!
Two Bit Peak

05 Aug | Sa
Mobility | 3x
Wall slides x 10
Cossack lunges x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Wallballah x 10
ATYs x 5 ea

Work | [Fave w/ globo mods]
A. 5x:
Box squats x 5 (115#)
SL hip thrust x 10 ea (20, 3 @22.5#)
Hip extensions x 10 [2:00]
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
Dbl KB push press x 10 (30#ers) + sit-ups x 5

Stretch | 15:00

06 Aug | Su
Mobility | 3x
GA squats x 10
Scap press x 10
Thoracic rotations x 10 ea
Reaching DBs x !:00

Warm-up | 3x
SA KBS โ€“ press โ€“ RDL x 5 ea
DUs x 20

Work | [Repeat re-mix]
A1. Hanging straight-leg raise 4 x 8 perfect reps โ€“ no swing
A2. Cable pallof press x 15 ea (40#) [1:00]
B1. Chin-over-bar holds 3 x :25 [1:00]
B2. Dip hold x :30 [1:00]
B3. Pistols x 5 ea [1:00]
C. TGUs x 15:00 (2ea @40, 3ea @45, 5ea @50#)

Stretch | 15:00


Tu | Tuesdays are for chests, apparently; benches and dumb bell usage at capacity. Went for 4 sets on the windmills because I forgot to video one. Strict OH pressing is humbling, especially at tempo. They felt good, but the last reps on each were hard. Failed on #4 on the last set; didnโ€™t get it past my pony. Bench felt strong, as did the rows. All the things were turned on by then, and coupled with the sweat and the mirrors, I felt jacked and I am sure that makes the weight feel lighter. Subbed DBs on the RDLs as all the BB were in being used.

W | Some cursing on part C; but I found the grove and kept going. I canโ€™t believe how much I feel the bear crawls in my abs! Correct position = game changer.

F | Monsoons are rad. And make for really sweaty morning after hikes.

Sa | Been a while since Iโ€™d done box squats. Took some vid to make sure my form was on point. Modified the barbell hip thrusts to SL versions, because (A) the latter are harder โ€“ though the load is significantly lighter so maybe I fucked up the intended stimulusโ€ฆ (B) The smaller diameter of the hex plates makes the, uh, mount on the hip thrusts less convenient. I know, laaaame excuse.

The EMOM was challenging โ€“ really had to focus on recovering my breath the last 5 rounds or so. Opted for KBs as the head of the DBs @ 30# are out of control…ย 

Su | Trunk sesh because oh man, those box squats got me sore. The holds felt strong, as did the TGUs.