Behind The UI

“Of course, sometimes it’s quite difficult to know if you’re hallucinating. You might hallucinate a silver pen on your desk right now and never suspect it’s not real—because its presence is plausible. It’s easy to spot a hallucination only when it’s bizarre. For all we know, we hallucinate all the time.” -David Eagleman

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Embrace from O.P.P. [Heather Oelklaus]
Does natural selection favor true perceptions? Evolutionary Game Theory with The Think Grow Podcast.

“Perception is not about seeing the truth; it’s about raising kids.” -Donald Hoffman

Feeding, fighting, fleeing, and… Mmmating. (Pffff. I could have made that alliterate so much nicer.) It all distills down to f-words.


21 Mar | W
Mobility | 3x
Bird dogs x 10 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Row x 1:00
KBS x 7 @40#
KB snatch x 3 ea @40#

Work | [FTA]
A. 4x:
SL KB RDL x 8 ea (40#)
½ Kneeling BU press x 8 ea (20#)
RNT rev lunge (out) x 8 ea
B. BS 5 x 3 [3:00] (155, 160, 165, 165, 170#)
C. FS 3 x 5 [2:00] (125, 130, 135#)
D. Stares x 15:00

22 Mar | Th
Mobility | 3x
GA squats x 10
Prone y raise x 10
Reverse curl-ups x 10
Samurai squats x 2 ea

Work | [FTA]
A. 3x [BB only]:
RDL x 3
Bent-over row x 3
Power snatch x 3
BTN push press x 3
Good morning x 3
B. [Standard] DL 7 x 2 [2:00] (195, 205, 4@215, 1 rep @220#)
C. Power snatch 7 x 2 [2:00] (75, 2@80, 4@85#)
D. GHR 3 x 10 [1:00] (15#)

23 Mar | F
Work | [FTA]
A. Stairs x 20:00
B. 5x:
Sled push (+135#)
Cross-over step-ups x 5 ea
Handstand hold-walk-hold-walk, etc
C. Alternating TGUs x 15:00
D. Bike x 2😊:00

24 Mar | Sa
Mobility | 2x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Popes x 15 ea
Wall-pressing dead-bugs x 20 reps
Pistoles x 2 ea

Warm-up | 3x
Tempo goblets x 5 (35#)
KBS x 7
RDL x 5 ea

Work |
A. DL 7 x 2 [2:00] (2@195, 2@205, 2@210, 205#)
B. PC 6 x 2 [2:00] (2@105, 2@115, 2@120#)
C. 1-1/4 BS 3 x 5 [1:30] (115, 105#)
D1. GHR 3 x 10 (10#) [:30]
D2. McGills x :45 ea [:30]

Stretch | 10:00


W | Not feeling so great, fighting something – and def + some lbs; needed to move so I did.

Th | Got to the gym late so banged out a quick one from the archives. Deadlift felt really great.  Turned the first rep into a regular snatch just to see if I could (yep); kept the second as a power.

F | Did. It. Anyway. Again.

Sa | Very similar workout to Thursday. Felt it. The one and a quarters felt SLOW so I dropped weight. That helped. Dang them McGills.

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Entanglements

“All stories are about wolves. All worth repeating, that is. Anything else is sentimental drivel… Think about it. There’s escaping from the wolves, fighting the wolves, capturing the wolves, taming the wolves. Being thrown to the wolves, or throwing others to the wolves so the wolves will eat them instead of you. Running with the wolf pack. Turning into a wolf. Best of all, turning into the head wolf. No other decent stories exist.” – Margaret Atwood, The Blind Assassin

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Kate MacDowell, Romulus and Remus

Where are your moral entanglements? (How) Have you acquired your license(s)? >>> The Hunting Collective with Aubrey Marcus

Thanks for the recommendation, DJeazy.


12 Mar | M
Warm-up | 3x
Row x 1:00SL KB RDL x 8 ea @35#
Goblet squat x 5
SA KB snatch x 5 ea

Work |
A1. SA press 5 x 5, right into (25#)
A2. Good mornings x 10 [1:00?] (75#)
B1. Zercher squat 3 x 5 [1:00] (115#)
B2. KBS x 5 7 [1:00] (60#)
C. Bike x 20:00
D. MFR + balls to your feeties

13 Mar | Tu
Work |
A. Stairs x 15:00
B. DL 5 x 2 [3:00] (205, 3@215, 220#)
C1. Sled push 4 x L (135#)
C2. Farmers carry x 7 (50/55#)
D. McGills 4 x :45 [:15 btwn sides]

Stretch | 10:00

17 Mar | Sa
Mobility | 3x
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | TGUs x 10:00 (worked up to 55#ea)

Work | [Fave]
A1. BS 10 x 4 [1:00] (145#)
A2. Wall walk + taps x 10 ea [1:00]
B1. KB RDL 5 x 10 ea [1:00] (40#)
B2. KB snatch x 5 ea [1:00] (40#)
C. 5x for time:
KBS x 15
DUs x 30

Stretch | 10:00

18 Mar | Su
Hiking in The Sups


M | Still feeling those zercher squats. And that lighting in the rower area for the gym. I admit its more fun doing SA snatches when you see your reflection looking jacked – and your muscles firing. I did seven KBS because I just didn’t read my workout clearly.

Asked a dude how long he was going to be on the platform. He came back at me with a “Are you going to workout seriously? Because, I am, ya know, just kinda screwing around so you can use it if you want to <laughs>…” 

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Tu | Mind was tired. Got the body to the gym. It was crazy how “easy” that 215 came off the floor. It was like squeezing the trigger – the ‘bang’ surprised me. Sled felt great as did the McGills.

Sa | This was rough and I bargained with myself right from the start. How about I just take out the the taps. Maybe I’ll just do five rounds. Yes, I did this despite having chosen this one from the archives myself. The last couple times I’ve done this one I’ve 86’d part C; did that again. This isn’t CrossFit after all; no need to win the workout to compromise the plan. Excuses? Nah. It’ll be okay.

Su | This. More. Of. This.

Been reflecting on the week, appreciating what I did well, and finding where I can do it better (which wasn’t a tough task). On the small scale, I didn’t get all my workouts consolidated to the work week as I had hoped, but I did get make time to do the things I wanted to over the weekend. Zooming out, I am recognizing how I can craft my creative process to be a little more gangsta (see previous post).

 

Five Minutes, then…

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There are 1440 minutes in a day; mind that ratio.

This shirt is gangsta.


06 Mar | Tu
Mobility | 3x
Hip CARs x 3 ea
Prone y raise x 10
Popes x 15 ea
Wall wall + taps x 10 (tester)

Work |
EMOM x 30:00:
DL – HPC – TC – FS – PJ (5@95#, 25@105#)

07 Mar | W
Work |
A. Alt walk/jog OTM x 12:00 Stairs x 15:00
B. 5x:
Sled walk (+135, 4@sled+!80#)
KBS x 10 (55#)
Dbl DB row x 10 (25#ers)
C. McGills 4 x :30 [:15]
D. Stairs x 15:00 Bike x 20:00

08 Mar | Th
Mobility | 3x
Shoulder CARs x 5 ea
Glute press x 10
Scap press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
KBS x 10 @40#
SL KB RDL x 8 ea @40#

Work |
A. BS 6 sets 5.5.3.3.1.1 [3:00] (145, 155, 165, 175, 190, 200, 200#)
B. Reverse grip RDL 5 x 10 [1:00] (95, 105, 3@115#)
C. Seated cable rows 4 x 10 [1:00] (70#)
D1. DB bi’s 4 x 12 [1:00] (20, 3@17.5#)
D2. Tricep PDs x 12 [1:00] (20#)

10 Mar | Sa
Warm-up | TGUs x 12:00 or so-ish

Work |
A. Stairs x 20:00
B. Row x 10:00 (dang, this felt nice)
C. 4x:
Monster walk x 10 ea
Box step-ups x 5 ea
SL hip bridge x 15 ea
Handstand hold.. walk, walk, walk, hold… walk, hold… hold (! I added this because it felt right. And for fun)
D. Jog x 12:00 Bike x 20:00

Mini-stretch | 5:00-ish

11 Mar | Su
Warm-up | 3x
Cossacks x 10 ea
Wall ball x 10
Banded RDLs x 10 ea
Banded rows x 10

Work |
A. (Sumo) DL 5 x 2 [3:00] (205, 2@210, 215, 220#)
B. EMOM x 20:00, rotating:
PC x 3 (PC – HPC – TC) (5@105, 3@115, 2@120#)
DUs x 30
C. FS 3 x 5 [med lb, fast out of the bottom] [2:00] (125#)


Tu | On a scale from 1 to 10 how much did you feel like doing to the gym tonight? Zero, that’s how much. But since I’ve been feeling like that e’ry night, I don’t suppose I can let that stop me. Rolled in with an EMOM. It was fine. Made me tired. Slept good.

W | Pushing the jog/walk to the morning dog walk because I wanna run oussiiiiiide. Sled got me breathing good. Subbed bike for stares because the latter was occupied.

Th | Feeling the sled in my legs, especially the glutes and yammies today. Squats felt good, though I was pretty sore and it took a while to grease the grove – this despite the fact it was 40 minutes, yes F-O-R-T-Y, from when I walked in the gym to when I started my first working set. Hmm… this might have been (one of) the issues… Anyway, really wanted to join the 200 club. Not today, Batman. Really felt the RDLs in the boot and hams. The lats felt the rows. FELT IT ALL!!! Muah-ha-ha-ha!. Enjoyed the session. Even though it was 2 hrs. Or maybe because of it…

Sa |Holy smokes my upper, outer glutes are soooore. Excellent. Session felt good, though was tougher than I expected. Pushed a little on the machines, I guess. That row – the flow. Muy bien. Swapped out the jog (see notes above) ß However, I need to actually do what the notes say. As of this note, zero jogging has been performed.

Su | Did it anyway.

Placebo

“The bourgeois prefers comfort to pleasure, convenience to liberty, and a pleasant temperature to the deathly inner consuming fire. ” -Hermann Hesse

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01 Mar | Th
Mobility | 3x
Cossacks x 8 ea
Bird dawgs x 10 ea
Scap press x 10
Rev curl-ups x 10

Work | FTA
A. Stairs x 15:00
B. 3x:
RDL x 5
GM x 5
BS x 5
Kang x 5
C. FS 5 x 5 [3:00] (130, 135, 2 @140, 145#)
D. Close-grip lat pull-downs 4 x 12 [1:30] (75, 3 @85#)

02 Mar | F
Work |
A. 4x:
BB bench x 10
Pull aparts x 10
KBS x 10 (45#)
B1. (Neutral-grip DB) Betch 5 x 5 [1:00] (3@25, 2@30#)
B2. Dbl DB bent-over row x 10 [1:00] (3@25, 2@30#)
C. EMOM x 20:00, rotating:
PC + PP x 3 (subbed tall cleans) (5@95, 5@105#)
DUs x 30 (all UB)

03 Mar | Sa
Mobility | 3x
Cossacks (Yep, again! I am really enjoying how these feel) x 8 ea
Wall slides x 10
Pistol aka glute check x 2 ea
Shoulder CARs x 3
Hip CARs x 1

Work |
A. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8
B. Sumo DL 7 x 2 – build [2-3:00] (185, 2@195, 2@205, 215, 225#)
C1. Dip hold 4 x :30 [1:00]
C2. COB lowers x 5 @3_13 [1:00]
D1. McGills 3 x :20 ea
D2. Bent-knee leg raise x 10 Wall-pressing DB x 20 reps
E. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8

Stretch | 15 glorious fucking minutes

04 Mar | Su
Warm-up | 3x
Wall ball x 10 @15#
KB RDL x 8 ea @35#
KB press x 5 ea @25#

Work | FTA
A1. Box squats 5 x 5 (125, 130, 3@135#)
A2. SL hip bridge x 10 ea
A3. Hip extensions x 10 [2:00] (15#)
B. EMOM x 20:00, rotating:
Slam balls x 10 @ 20#
Dbl DB push press x 10 + sit-ups x 5 (25# DBs)

Stretch | 10:00


Th | Felt a little sluggish.

F | Felt better. Banged up shoulder was the limiter on B1; pressing out the bottom is where it’s sticky and doesn’t feel good. Same shoulder was NOT having the push press, even at BB only, thus the substitution. The cleans felt snappy, kept the lbs light.

Part A footage for fun, (I was curious to see if the pull aparts looked different on one side than the other):

Sa | Dang the sumos felt fast off the floor. Made the set-up checklist: toe turn, turn on quads, spread the floor, shoulders, breath, drop the scoops straight down, lift. Two-twenny five is my standard DL 1RM, or at least it was 07 Dec 15. Shoulder wasn’t having any hanging from the bar. Thigh rub on the dead bugs which made me laugh; that’s where all that ice cream has gone. Sweet. That means more lbs on the sumos, yes?

Su | Sore in the upper booty meat from the sumos. And in the lats where they connect to my arm pits. Workout felt good. That part B gets me fired up. Kept the grip neutral on the push presses and that seems to be okay on the shoulder; as were the KB presses in the warm-up. We’ll see how things feel tomorrow.

Prepping for the running in April – and preferring to avoid the treadmill – I am going to incorporate the alternation run/jog into the morning dog walk. We’ll see how much Bo loves that ❤ I just recently noticed he’s got the senior dog rocking horse run happening now. Seriously, how do we deserve dogs?