Something Smells

“Beware the stories you read or tell; subtly, at night, beneath the waters of consciousness, they are altering your world.” – Ben Okri

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I have a zit that shows up only when I am crazy stressed out. This week it made an appearance. Not that I needed anyone to tell me – hey, you seem like you’re stressed. Since we’re turning the page on the calendar this week, I am using that as a marker to reset my shit, too. May is gonna be all about me – self-care and getting my priorities re-aligned. Starting with sleep (Did you listen to this podcast? Listen to that podcast.) and nutrition (all the veggies and protein), and then onto workouts (Doing whatever the fuck TG tells me to. Thanks for the mirror, man.) and the knife (No, I am not going _____ ). Fuck, I love a plan.


26 Apr | Th
Warm-up | Just the usual MFR and pre-warm movements

Work |
A. 4x:
Goblet squat x 7 (35, 40, 45, 45#)
RNT [pulling knee in] x 7 ea
BB only BS x 7
B. BS 5 x 5 [3:00] (135, 145, 3@155#)
C1. 1-1/4 FS 3 x 5 [1:00] (95#)
C2. SL KB RDL x 10 ea [1:00] (45#)
D. McGills 3 x :45 ea [:15 btwn]
E. Stairs x 15:00

28 Apr | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10
Scap press x 10
Reverse curl-ups x 10
WW + taps x 10

Work |
A. Stairs x 12:00
B1. Supinated snatch-grip DL 7 x 5 [right into] (125#)
B2. Wall walk + taps x 20 [2:00]
C1. SA BU ½ kneeling KB press x 7 ea [1:00] (20#)
C2. GHR x 10 [1:00] (15#)
D. Pull-up negatives 4 x 3 @30×3 [1:00]

Stretch | 10:00

29 Apr | Su
Vortex Sunday | Devil’s Bridge + West Fork Trails with The Scientista (+/- 11 mi)


Th | Work’s been crazy demanding this week; really pushed myself to get in the gym. Workout felt fine, but I fought to stay in the moment with every rep. Ran out of time on part E, and maybe the lack of focus won there, too.

Sa | Solid night of sleep had me ready and wanting to get in the gym. Workout felt good. Kept the DLs a little light with the back. The pressing and negatives were a little tough. Had K-Rad on the platform next to me EMOM-ing which was really nice, especially considering the headspace I’ve had.

Su | I found something to do in Sedona, other than run from all the “cute shops” and crowds. The weather was perfect, the trails were beautiful and fragrant with blooms, and the stout that followed was crazy good, though I only was able to drink half because 9% and driving. Next time you’re in Camp Verde, check out the brewery. The ambiance is unforgettable and the Elote Pork Nachos are… worth stopping in The Dirty Verde for.

May gonna be like…

May is Fire
The Plan (Actually it’s “The Bookworm,” by Hermann Fenner-Behmer, from 1906)

Only sub coffee for tea, peonies for tulips, add a set of spotted paws, aaand sub my face and bod…

Smelly Spongebob Sunday
Just a joke from the trail. It all started with my squeaky water shoe…

 

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Ta-da

“Sometimes magic is just someone spending more time on something than anyone else might reasonably expect.”  -wisdom from Penn & Teller’s silent half (the latter)

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To create magic in the kitchen, spend some extra time on the nuts. And leave little counter space…


17 Apr | Tu
Warm-up | 3x
KBS x 5 (35#)
SA snatch x 3 ea
ATW x 3 ea direction
RDL x 7 ea

Work |
A. 5x:
Row x 300m
PUs x 10
Air squats x 10
B1. SA DB press 4 x 8 ea [1:00] (20#)
B2. Dips x 10 [1:00] (66#)
C. Bent-knee hanging leg raise 3 x 10
D. McGills 3 x :45 ea
E. Bike x 20:00

Apr 18 | W
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 10
TVAs x 15

Work |
A. Sumo DL 7 x 2 [2:00] Go by feel (195, 205, 4@215, 225#)
B. 4x:
Sled walk x L (sled +135#)
KB FR carry x L ea Cross-over step-ups x 5 ea
SA OH carry x L ea SC carry x L ea (55#)
C. Bike x 20:00

Apr 20 | F
Warm-up | 3x
Samurai squats x 3 ea (30#)
Banded row x 8 ea
Banded RDL x 8 ea
Pistols x 2 ea

Work |
A. Stairs x 12:00
B. 5x:
KBS x 10 (50, 4@55#)
SL RDL x 7 ea (45#)
SA press x 7ea [1:00] (25#)
C1. Dips x 10 [1:00] (72, 66, 2@60# assistance)
C2. Pull-up machine x 10 [1:00] (72/66, 3@60#)
D, McGills 3 x :45 [:15 btwn]

21 Apr | Sa
Warm-up | 3x
Bike x 1:30
Wall balls x 10 @15#
OHWL x 16
Slam ball x 5 @20#

Work |
A. 10x Snatch + OHS [2:00] (75, 85, 75, 4@80#)
B. PC 10 x 2 [2:00]
C. Zercher squats 4 x 5 [1:00]
D. Stairs x 10:00 40:00

22 Apr | Su
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Wall-pressing dead bugs x 20

Warm-up/Test the back status | 3x
RDL x 3
BB row x 3
Press x 3
Kang squat x 3
DUs x 30

Work |
B. PC 10 x 2 [2:00] (3@115, 3@125, 4@115#)
C. Zercher squats 4 x 5 [1:00] (105#)
D. Bike x 20:00


Tu | Canyon calves in full effect. Felt so good to foam roll. You better believe the booty and the hip didn’t bug at all… over due for some brit brit.gifThis workout smoked my upper body; started with the push-ups – it’s been a while. Continued with the OH pressing and deeeips – it’s been a while. And finished with the hanging from the bar… felt like I could barely get my hands over my head. Hahaha! But felt good to move. Need to get back in a consistent routine.

W | The DLs felt good… until I want to do the KB carries on part B. Mid-back on the right side was not having it. Adapted to just keep moving. Where duh fuc did my motivation go for realz? Still feeling zapped…

F | Increase in the desire to be at the gym today, which felt nice. Really liked part B. The dips and pull-ups felt way stronger than they did Monday – maybe more recovered from the Canyon? The longer time on the McGill makes my neck hurt – gotta investigate where I need to adjust that. Fuck my noggin is heavy.

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Brit Brit with the neck demo. Man, she always comes thru…

Sa | Warm-up – good. Snatches were feeling a little rusty, with the first could sets being power snatches. Seven set was the best snatch I’ve done at the globo! Got all the way under it – no power. Some might call this a squat snatch, even. Obviously, those people would be wrong, and we would classify them with the people who hike blasting their shitty music. Anyway, got in position for the next set, created tension in my arms for the pull and oooooh mid-back on the right side – so angry. This has happened before – on that side, with the snatches – so I took the rest of the workout to the stairs and am hoping a little rest is the Rx.

My coach really is from the future, and knows his shit; stress and barbell equal a bad idea for this chic. A good reminder to shake off my ego, and lean on my coach’s knowledge, experience, and outside perspective.

Su | Actually wanted to go to the gym today. Of course you did, Gunz, because even the slightest of injury reminds you what it’s like when you can’t… Anyway, didn’t have a plan just wanted to move and see how things felt. The back felt good – a little tender on that side with the foam roller, but I didn’t dig in. Mobility and warm-up felt good so I went for it – the rest of Saturday’s workout, but light. I subbed a longer session on the bike for the stairs since I did a bunch of that yesterday, and miiiiight go for a sunset hike after I get a few things done at work. Yeah you read that right.

Amputations

 “There is risk, known and unknown, in all aspects of life. We often consider the loss of life the only serious risk. Unless we are genuinely aware, we calculate the danger arising from our own physical and emotional states and from external conditions based on incomplete information. If we believe we can manage those risks, we accept them. Whether these choices are born of delusion or reality comes out in the end.” -Mark Twight

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South Kaibab Trail | Grand Canyon, AZ [image ©Morgunz]
“I can’t wait for you to experience The Canyon,” my friend says to me on our drive up to THE Canyon – The Grand Canyon – for what will be her ninth effort, and my first time.

“On my first hike, I came out with a list of shit I wasn’t going to do anymore – relationships, obligations, I totally re-prioritized my life.”

Isn’t it crazy how nature has a way of putting shit in order. And how doing challenging things with people – old friends, new friends, strangers you leap frog up the mountain with – can really connect you, with yourself, with each other?

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Well, I am fresh off the completion of our trek, and while my thoughts aren’t consolidated, I can certainly see how The Canyon really will “ruin” a person, in the very best of ways… Stay handy with the knife, indeed.


02 Apr | M
Warm-up | 3x
KBS x 10 @45#
SA banded rows x 10 ea
SL banded RDL x 10 ea

Work | [FTA]
A. 5x:
Jump lunge x 12
SA DB KB Snatch x 3 ea (40#)
Goblet squat x 8 (40#)
Scap PUs x 10
B. 5x (Press x 1 + PP x 3) [2:00] (75, 80, 80, 75, 80, 80#)
C1. SA seated cable row 4 x 8 @22×2 [1:00] (25#)
C2. SL glute bridge x 12 ea [1:00]
*D1. DB bis 3 x 12 [1:00] (15, 20 , 20#)
*D2. Cable tris x 12 [1:00] (25, 20, 20#)
*add-on

04 Apr | W
Warm-up | 3x
Bike x 1:30
Wall ball x 10
SA KB press x 5 ea (25#)

Work | [Fave]
A. 5x:
FS x 5 @ 75% (125#)
BS x 5 [2:00]
C. Reverse zercher lunges 4 x 8 ea [1:00 btwn sides] (75, 4@80#)
D. 3x:
Slam ball x 5 @ 20#
SA DB KB snatch x 5 ea (35#)
Row x 200m

07 Apr | Sa
Mobility | 3x
Monster walks x 10 ea
Wall slides x 10
Scap press x 10
Banded clammies x 10 ea

Work |
A. 4x:
½ Kneeling SA BU press x 7 ea (20, 25#)
KBS x 10 (50#)
BB row x 10
B. 7x:
PC x 3
PJ x 3
FS x 3 [1:00] (95#)
C. Zercher squats 3 x 5 [1:00] (115#)
D. Barbell roll-outs 3 x 10 McGills 3 x :45 ea [:15 btwn]

09 Apr | M
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 1-0
Reverse curl-ups x 10
Pistoles x 2 ea

Work |
A. 3x:
Snatch-grip RDL x 3
Bent-over row x 3
Hang PSn x 3
OHS x 3
BS x 3
B. 10x:
PSn x 1 + OHS x 1 [2:00] (75, 80, 3@85, 5@90#)
C Clean pulls 5 x 3 [1:30] (175, 180, 185#)
D1. FS 3 x 5 [1:00] (115, 120, 125#)
D2. Dbl DB row x 10 [1:00] (30#ers)
E. McGills 3 x :45 ea [:15 btwn]

12 Apr | Th
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Reaching DBs x :45

Work |
TGUs x 15:00
Stairs x 10:00
Stretch x 10:00

14 Apr | Sa
The Grand Canyon | South Kaibab to Bright Angel Trail
+/- 17.3 miles
Accumulated elevation: 9,188′


M | Dang, part A got my heart going. Faves. Strict press was rough. I can tell I haven’t been doing much OH pressing, and the injured(?), janky(?), but mine, my right shoulder was the limiter

W | Didn’t feel like working out, so I picked a favorite workout from the archives and got to work. Pretty sure 125 isn’t 75% anymore; perhaps should test that… But the volume of this one had me feeling it. Took it easy, with less intensity on part C, as that’s what I had to give today. Subbed KB for DB on the snatches because they make me feel strong and powerful. And KBs are so much cooler than DBs. 

Sa | BU press felt good; got four reps on the R and 5 on the L on that last round at 25# before I had to drop back to 20# or have some shit form; I picked the first. The push press/jerk was the limiter on the BB complex. Dang that was some fun cardio. Zerchers felt awesome. Roll-outs bucked my back bad, so subbed McGills. Cool?

M | It felt good to lift. The snatches felt a little awkward; after speaking with TG gotta rememba the speeds. Same with the clean pulls, steady off the off the floor, speed it up after the knees. The pulls felt strong.

Th | Got in a little movement before I move a lot on Saturday…

Sa | By the numbers (creepy, but handy, iPhone stats):

22CFE308-167D-4B33-B018-C81ED231F062
I think the actual trail distance was 17.3 mi
50845318-6B45-4CF1-BD70-DA81EEAB1526
Interesting to to see where the pace dropped off. Was that the steep part or where I took the most pics? Hmm…

Like You Mean It

 

“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” -Voltaire

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In a search for motivation I added some new patches to the gym bag. Between stitches/bleeding out I caught up on my YouTube subscriptions. I thought this pair of vids complimented one another nicely, and helped me appreciate where I am at right now a little more.

 


27 Mar | Tu
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Work |
A. 4x:
Row x 1:00
OHWL x 10 ea
PUs x 5
B. FS 7 x 5 [3:00] (135, 3@140, 2@145, 150#)
C1. Plate DB lunge 3 x 8 ea [RI] (25#ers)
C2. SL RDL x 5 ea [1:00] (45#)
D. Hanging bent-knee leg raise 3 x 12 [:30]

28 Mar | W
Mobility | 3x
Bird dogs x 10 ea
SA plank x :20 ea
TGU x 2
Reaching DBs x :45

Work |
A. Stairs x 15:00
B. 5x:
DB bench x 10 (25#ers)
Dbl DB row x 10
DUs x 30
Rest x 1:00

30 Mar | F
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
COB hold x :20
TVAs x 15

Work |
A. 3x:
SL hip bridge x 15 ea
KBS x 10 (45#)
½ kneeling BU KB press x 5 ea (20, 25, 25#)
B. BS 5 x 3 [med lbs – fast] [3:00] (165#)
C. McGills 3 x :55ea [:15 btwn sides]
D. Stairs x 20:00

Stretch | 17:00

31 Mar | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Cossacks x 8 ea
Scap press x 8
Hollow rocks/hold x :20

Work | [FTA]
A. Bike x 20:00
B. 5x:
Lateral box stups x 10
Wall walk x 2
FR KB carry x L ea (40#)
C. Row x 15:00 (3261m/2:18 split)
D. Bike x 10:00

01 Apr | Su
Hike | (Not That) Tom’s Thumb


Tu | I am feeling very unmotivated to go to the gym. Going through a phase… Was really sore considering I was coming off two days of rest. Felt the FS in my quaaaaads… wht-t-t-t?!? And then part C was rough.

W | Not sure if it’s that I don’t like bench day or if I don’t like these new shorter workouts we’re testing; I think B. DUs kicked my ass this day.

F | Felt good. I’ve been feeling squishy lately but getting the opposite feedback from regulars at the globo the last few days – telling me I am looking lean. Clearly they are liars, or blind, or blind liars. Did I ask for your feedback, anyway?

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Sa | Sometimes the row is smooth; other times you close your eyes and resist the urge to stop e’ry 37 seconds. Today was the latter, but it felt good when I was done.

Su | It’s always nice to get outdoors with good company, paws, and a PB+J.