Dropping the Anvil

“Results are obtained by exploiting opportunities, not by solving problems.” – Peter F. Drucker

banded anvils

Have, Do, Be >>> Tim Ferriss with Terry Crews

One “truth” dropped in the podcast episode up there that’s resonating with me right now is the idea that we truly do get what we want in life. The argument being, if you wanted something different (than you have) you would change it.

I’ve been carrying a metaphorical anvil around with me for a while now… easily 4 years. Yes. Years. What started as a tool that shaped me slowly evolved into a load holding me back; one I carried by choice. I’m finally dropping that anvil and seeing where it takes me. Fuck, I might end up flung off a cliff, but hey, at least I won’t be holding that fucking anvil.

What’s your anvil look like? What keeps you holding on?


19 Dec | Tu
Warm-up | 3x
Slam balls x 5
Wall walk x 1
DUs x 30

Work |
A. TGUs x 15:00
B. Barbell EMOM
C. KB EMOM

20 Dec | W
Workout |
A. Bike x 20:00
B. 4x:
Hip extensions x 10 (10#)
RNT x 5 ea (@3111)
BS x 5
C. BS 5 x 5 [3:00] (3@145, 2@155#)
D. FS 3 x 5 [1:30] (115, 125#)
E. Wall-pressing dead bugs 3 x 20 [:30]

Bonus round | 3x
Bicep curls x 10 [1:00] (20#ers)
Tricep push-downs x 15 [1:00] (20#)

23 Dec | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10 ea
SA plank x :20 ea
Hanging leg raise x 10

Work |
A. Bike x 20:00
B. 5x:
Sled push x 30m (+135#)
Farmers carry x 30m (55/60#)
KB snatch x 5 ea (35#)
C. Stairs x 15:00
D. Row x 10:00

24 Dec | Su
Mobilizer | 3x
Shoulder CARs x 3 ea
Bird dogs x 12 ea
Prone y raise x 10
TVAs x 15

Work |
A. Stairs x 15:00 Bike x 20:00
B. 3x:
RDL x 5
Press x 5
Good morning x 5
C. [+lbs] DL 5 x 4 [3:00] (185, 2@195, 2@200#)
D. Snatch-grip RDL 3 x 8 [1:30] (95, 105, 110#)
E. Zercher squats 3 x 7 [1:30] (95, 100, 105#)

Stretch | 15:00

26 Dec | Tu
Warm-up | Holbert Trail @ S Mtn

Work|
A. Stairs x 15:00
B. 3x:
RDL x 5
Good morning x 5
BS x 5
C. FS 5 x 5 [3:00] (125, 130, 3@135#)
D. Close-grip cable row (lat-pull downs?) 4 x 12 [1:30] (75, 3@85#)

Stretch | 7:00


Tu | Totally let my emotions get in my way workout. Faaack. What did you learn…? 

W | Oh those barbell head games. Building confidence…

Sa | Enjoyed the sesh; that sled combo got my heart pumping. Bruised up my wrists really good on the snatches; evidentally, I need to work on my form.

Su | Really feeling the zercher squats these days. The stairs were occupied so I hit the wheels instead. Things felt good, and slept really good.

When you bake (uh, and sample!) cookies all day, so you do a quick check to see if you’ve got gainz yet…
dat natty lighting
Tu | Dang those front squats felt strong. Felt fatigue in my mid—back. Added 10# on the close-grip lat pull-downs and fuuuuuh… that made all the difference #leanback

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Inside Snakes

“There are no weight classes in the jungle. The salmon never eats the bear.” – Brandon Lilly

lex drewinski tony and cleoBeen listening in on some interesting conversations about the differences between us bishes and bros…
Adam & Eve: Self-Consciousness, Evil and Death
Women are Not Small Men


12 Dec | Tu
Work |
A. 5x:
Row x 2:00
Push-ups x 5
Scap push-ups x 10
B1. DB bench 5 x 10 [1:00] DBL DB row @ 2113 5 x 8 [1:00] (25#)
B2. DB RDL x 10 [1:00] (50#ers)
C. Wall pressing DBs 4 x 20 [:30]

13 Dec | W
Mob | 3x
Cossacks x 8 ea
Prone y raise x 10
Hollow hold x :20

Work |
B. Bike x 15:00
A. Stairs x 15:00
C. 5x:
Farmer’s carry x 30m (50/55, 4@55/60#)
SA OH carry x 30m ea (40, 4@45#)
Side bridge x :25 ea
D. Stairs x 10:00 (upped the level)

15 Dec | F
Warm-up | 3x
KBS x 10 @ 45#
Banded RDLs x 10 ea
DUs x 30

Work |
A. Bike x 20:00
B. 4x: (or 5x)
GHD x 10 (10#)
RNT x 5 ea
BS x 5
C. BS 5 x 5 [3:00] (135, 145, 155, 160, 160#)
D. Zercher squats 3 x 5 [1:30] (95, 105, 105#)
E. Wall-pressing dead bugs 3 x 20 reps [:30]

Stretch | 10:00

16 Dec | Sa
Mobility | 3x
Wall press x 10
Chin-over-bar hold x :20
Popes x 15 ea
Scorpions x  5 ea (2x)

Work |
A. Bike x 20:00
B. 5x:
Lateral box step-ups x 10
Wall walk x 2
FR KB carry x 20m ea (45#)
C. Row x 15:00 (11:30)
D. Bike x 10:00 (20:00)

17 Dec | Su
Mobility | 3x
GA squats x 10
Shoulder CARs x 3 ea
Hip CARs x 3 ea
TVAs x 15

Work |
A. Stepmill x 12:00
B. 3x:
RDL x 5
(BTN) press x 5
Good mornings x 5
C. Deadlifts 5 x 5 [3:00] (185, 4@190#)
D. Snatch-grip RDL 3 x 8 [1:30] (80, 90, 100#)
E. Reverse Zercher lunge 3 x 8 ea [1:30] (75#)


Tu | Shoulder not having the pressing.

W | Hollow holds were freaking hard to keep in position.

F | Squats felt really great. Really feeling those GHDs in the booty meat and hammies.

Sa | The lateral movements are feeling a lot more stable than when I first began them. My low back and adductor started buggin’ (and increasing as I went) on the row so I stopped and subbed some extra time on the bike.

Su | Feeling all the work in the adductors and booty going in. Subbed behind-the-neck for the strict press as the latter bugged my shoulder. Deadlifts felt good, and winded me pretty good. Might have been the first time I’ve ever felt the snatch-grip RDLs so much in my caboose and strangs.

[Mis]Fortunes

“I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent – no one can ever know what you are capable of, not even you.” – Seneca

Anything anything-01.jpg


05 Dec | Tu
Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#

Work |
A. 3x: (BB only?)
RDL x 3
Row x 3
Power snatch x 3
BTN push press x 3
Good mornings x 3
B. Deadlift 7 x 2 [2:00] (3@195, 3@200, 205#)
C. Power snatch 7 x 2 [2:00] (3@75, 2@80, 2@85#)
D. GHD 3 x 10 [1:00] (10, 15, 15#)

Stretch | 10:00

06 Dec | W
Mobility | 2x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 3x
Wall balls x 7
KBS x 10
Banded rows x 10 ea

Work |
A. 4x:
Cossacks x 10 ea
SL HB x :40 ea (2x)
Reverse fly x 10 (10#)
B. Front squat 5 x 3 [3:00] (125, 130, 135, 140, 140#)
C. 1-¼ Back squats 3 x 4 [1:30] (105#)
D2. BTN push press x 5 [1:00] (75, 80, 85#)
D1. DB RDL 3 x 10 [1:00] (50#ers)

07 Dec | Th
Mobility | 2x
Hip hikes x 15 ea
Prone y raise x 10
Hollow rocks x :20

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
Samurai squats x 3 ea (35#)
HS holds
C. Alternating TGUs x 15:00 (40, 45, 50, 55#/BU 25, 30#)
D. Stepmill x 15:00

09 Dec | Sa
Mobility | 2x
Bird dogs x 12 ea
Swimmers x 6
TVAs x 15
Popes x 15 ea

Work |
A. Steps x 15:00
B. 5x:
RDL x 5
Press Row x 5
Good mornings x 5
Back squat x 5
C1. Deads 5 x 5 [1:00] (185#)
C2. SA DB push press x 5 ea [1:00] (25, 30, 3@35#)
D. Close-grip cable lat PDs 4 x 12 [1:30] (55, 65, 70, 75#)

Stretch | 10:00

10 Dec | Su
Hike | Flatiron
5.5 mi | +2900’


Tu | Was part A supposed to be with plate, building? Hmm, maybe I fucked that up with just the barbell. Deadlifts felt good; I really want to work to push past that mental mind fuck that happens at two hundy. The weight felt easy off the floor, so WTH, cabesa. The power snatches felt good, but maybe a little slow. Only have the big barbells to work with in globoland, so that’s kind interesting with the grip on the snatches. Good thing I got some long filanges…

giphy

W | The hip bridges blew up my low, low back on the right side; stopped at round three. But those front squats felt great!! Legs had the shakes heading into the one-an-a-quarters… so I really felt those guys. Mixed up the order of the “D”. Was careful on the presses with that damn shoulder. But no pain; a little tightness.

Th | Cardio day felt sneaky like a leg day. Friday status: sore in lots of places.

Sa | Shoulder didn’t like the presses; subbed rows without an issue. The deadlifts… ooh cardio. Lots of work in the abs and lats on the pull-downs. Per instructions: will add to the stack to start next go ‘round.

Su | Couldn’t have asked for a more perfect day to be outdoors, but then, I think I say that after every hike… 

Image-1

Every visit there are new finds. One of them this trip was enormous bird poop (both the bird and the poop) on the sheer face of the northern face of the adjacent ridge. We waited for it’s creator to return, but no dice.

The desert was beautiful, the trail fairly busy, the company easy (not like that!), and the physical effort a break outta the box. Building. Not a box. The lesson of the day was: bananas. Always carry bananas. Even if you gotta dangle them off something.

Damn, that’s some catchy shit.

Makin’ Eyes

“The moment was all; The moment was enough.” -Virginia Woolf

tumblr_ovexmcu2ao1qz6f9yo1_1280
[Eyes Wide Shut] Francesco Guardi, The Ridotta in Venice with Masked Figures Conversing
It’s all connected; we’re all connected >>> Positive resonance + the importance of eye contact

Lazy blog post season is in full effect. This might change now that the lights are up, I’m fully stocked with whisky and nog, and have The Holiday, Love Actually, and Bridget Jones looping on the wall-mounted screen. (So fucking basic.) Or it might not. The possibilities are endless…

In the spirit of the season – but not because of it – I’ve been on a Jorden B. Petersen Podcast binge. Pretty interesting stuff, despite my tendency to resist all things Biblical, but I haven’t put finger to keyboard about them yet. Consider that my Chekov’s gun… Ha!

Okay, now to the serious business: What’s your favorite holiday flick and how do you like to watch it? For example: Die Hard in nothing but tall socks with a bottle of Fireball.


28 Nov | Tu
Warm-up | 3x
Bike x 2:00
Wall ball x 10
SA KB snatch x 5 ea

Work |
A. 4x:
SL DB RDL x 8 (35, 3@ 40#)
½ Kneeling SA press x 8 (25#)
RNT reverse lunge x 8 ea
B. Back squat 5 x 3 [4:00] (145, 2@ 155, 3# 160#)
C. Front squat 3 x 5 [2:00] (115, 2@ 125#)
D. Stepmill x 15:00

29 Nov | W
Work | [See Friday]
A. Bike x 20:00
B. 5x:
Sled push x 20m
Sled pull x 20m
Farmers carry x 20m
SA FR carry x 20m ea
C. Stepmill x 15:00

01 Dec | F
Mobility | 2x
Wall slides x 10
Scap press x 10
Shoulder CARs x 3 ea
Bird dogs x 10 ea
Glute press x 10
Reverse curl-ups x 10

Work |
A. Bike x 20:00 TGUs
B. 5x:
Sled push x 20m (135#)
Sled pull x 20m
Farmers carry x 20m (50/55, 55/60#…)
SA FR carry x 20m ea (40, 45#…)
C. Stepmill x 15:00

Stretch | 10:00

02 Dec | Sa
Warm-up + Mob | 3x
Banded RDLs x 10 ea
Banded rows x 8 ea
Windmills x 5 ea @ 25#

Work |
A. 5x:
Row x 300m
Push-ups x 5
Bird dogs x 10 ea
Bench 5 x 5 {3:00] Snatch-grip RDL 3 x 10 [2:00] (95, 105, 105#)
C1. SA DB Incline bench 3 x 10 {RI] Push press 3 x 5 (75#)
C2. Pendlay row x 10 [2:00] (65#)
D1. Pull-up machine 3 x 10 [1:00] COB hold x :30 [:30] (30, 21, 24)
D2. Deeeips x 10 [1:00] Dip hold x :30 [1:00]

Stretch | 10:00

03 Dec | Su
A. Row x 20:00 (4477m, 2:18)
B. Stepmill x 15:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral step-ups x 10 ea
D. Bici x 15:00

Stretch ‘n’ savor | 10:00


Tu | Right shoulder is bothering me a little bit so I went light on the presses. Squats felt great even without lifters. Gym’s been craysay busy so I had to just snag the rack whilst it was free.

W | Hopped on the bike, but was just not feeling it…

F | Picked up on Wednesday’s workout, but subbed TGUs for the bike because I was feeling like a brat. The sled and carries felt good.

Sa | Shoulder all jacked from sleeping wonky with holiday visitors. The pressing was a no go. Did my best to adapt movements. What would my grade be, TG?

Su | Was sure that row was gonna suck; it was actually awesome! Found a breathing groove, closed my ojos, and cued the gym jams in my earbuds. No lower back fatigue, nada. And those lateral step-ups sure are feeling stronger and less awkward. It’s interesting how the cadence of the stepmill – I keep it at a pace where I am not holding on to the rails at all, and I am not mouth-breathing, usually level 7 or 8 – can help me check that I pressing(stepping) well, without any knee cave and using the flutes. I can not say as much for the dude next to me. No judgement #pantsablaze

I know I’ve been short on protein and veggies the last week or so with all the holiday festivities. Filled the fridge with cruciferous shit and meat, so stocked up there, too, and back in bidnass.