Results & Deterrents

“Physics is like sex: sure, it may give some practical results, but that’s not why we do it.” -Richard Feynman

fancy walkin-01

I think Feynman’s quote could apply to the work many of us do, architects included. Strip it down and we’re here to create shelter. But ideally, if not accidentally, the work we do accomplishes much more than that, both in process and fruition.

The Facebook group of a local historic ‘hood recently blew up with comments over one, newly completed single-family residence. The catalyst for the feedback seemed to be it’s modern, wannabe minimalist appearance coupled with a nearly $850k asking price. Surely that comes with a panther, no? I really liked how fired up people were. It was fun sifting through the comments, hearing what the “general pop” had to say. Personally, I tend to be leery of too many “big moves” in a project. Yes, they can be sexy, but sometimes they smell of trickery, intentional or not, serving as shiny distractions from lack of thought and development elsewhere. Never trust a frosted brownie.

I really enjoyed this documentary, Freedom of Space. Our built work, public space, and community would all be enriched if more people would be so engaged – with the space we occupy, with our own bodies and the exploration of their movement, and with one another – outside Facebook, in the flesh. It’s also a good reminder to the leaders tasked with creating these spaces, the professionals in the field of architecture, to recall or (re)consider what it is we are seeking to accomplish when we “do it”.

Freedom Of Space : Skateboard Culture and the Public Space from Functional Films INC on Vimeo.


14 Mar | Tu
Mobility | 3x
Wall slides x 10
Adductor squats x 10 ea
TVAs x 15

Warm-up | 3x
AD x 1:00
KB swing – squat – snatch – RDL x 5 ea
Push-ups x 7

Work | 7x
BB RDL x 10 ea (75, 75, 85, 80, 80, 80, 80#)
Rest x 1:00
Single-arm DB press x 5 ea (25, 6 @30#)
Rest x 1:00
-then-
Russian DB step-ups x 12 ea (25#ers)
Rest x 1:00
-then-
AD x 1:00 for max. meters (.2 mi)

15 Mar | W
Warm-up | 3x
DUs x 30
KB swing – squat – snatch x 5 ea
BB row x 5
BB press x 5

Work | O-lifting
Clean + jerk 10 x 3 (105, 3 @ 115, 6 @120#)
Clean pulls [heavy – no straps] 5 x 2 (3 @175, 2 @185#)

18 Mar | Sa
Mobility | 3x
Wall rotation + slide x 10
GA squat x 10
Elbow plank w/ fwd tap x 10 ea

Warm-up | 3x
AD x 1:00
KBS x 10
Wall walk variations

Work | AD x 30:00
Every 5:00 mark KBS x 10 @ 53#

Stretch | 10:00


Tu | The left side felt significantly less stable on the BB RDLs. Took vid and noticed I open my hips up a little bit outward from the planted foot. Grip was rough on the RDLs even with straps; got even spicier on the Russian step ups. The AD display wasn’t working so I rode the assault bike, which I learned after the fact was set to display in meters. The conversion equals about 320m, but man, that’s a ballpark. Retest.

W | Ten sets of three… cardio. Nice sounds on the pulls click-click, bphhh.

Sa | Totally jacked my lower back whilst pre-gaming Oly with some housecleaning. It’s not the 200# barbell that will get you; it’s maneuvering the coffee table to defurminate the floors that will.

Save As

typing612p
612: Accept that you have less control than you want | Paul + Wendy Projects 

My assigned Thursday workout scared me. I believe it to be true that I suck at pulling and pushing, so the thought of eeking out some bench press and strict pull-ups, well, I certainly wasn’t “handstands and pistols” kinda pumped about it.

As I stepped up to the rig to add a second assistance band for the pulling portion, I asked myself how I’d worked to change “this” – “this” being that “Motherfucker-I-still-don’t-have-dead-hangs/dread-at-working-through-something-I’m-seriously-terrible-at” feeling?

My answer was honest, but not the one I’d like to be able to give in response: not much. I hadn’t been working on it. Going through the motions (by, say, overhead pressing some light lbs you know you can nail, shrouded in the safety of the “proper form” umbrella – which is absolutely important, but also an easy scapegoat) isn’t the same as working toward something, Gunz. You know this.

And that, my friends, is how six banded pull-ups lead me to question my existence, over a few rounds of scotch.

The end.

Tyrion FTW.gif

Haha! Just jokes! Though I did call it a night at the gymnasium. Revelations are exhausting; as is watching a group of clueless souls follow a mind-blowing 1-10-1-10… prescribed back squat rep scheme in the “XF” class. Know when to say when, indeed. Or when to ask questions…)

Walking away from that failed Thursday workout, I realized that I need to reacquaint myself with my fears. And instead of conveniently forgetting them, keep them on-deck, and use them bitches for my benefit.

This nugget from Max at the TTT sure was helpful. I like how he describes himself as being “intimate” with is fears, applying a positive connotation with something many of us like to keep in the shadows.

Along the lines of finding and acknowledging our hidden drivers, this read by James Clear on the schemas is pretty great too; our underlying beliefs persist – and have the potential to seriously hold us back.

How would you re-tell the legend of “The War of the Ghosts”? What are your “Save As” Schemas that shape your narrative?

Save me from myself
Sweet baby Jesus, save me from myself

11 Mar | Sa
Warm-up | 3x
AD x 1:00
Wall walk x 1 + taps x 10
Palm-ups BB row x 10
Slam balls x 7 @ 20#

Work | Solo Oly
A1. Pressing snatch balance 4 x 2 (70, 70, 70, 75#)
A2. Heaving snatch balance x 2
A3. Snatch balance x 1
B. Snatch 10 x 2 (85, 90, 90, 95, 95, 95, singles @ 95, 100, 105, 110# [PR])

12 Mar | Su
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Bird dogs x 10 ea
Side plan + leg lift (aligned AF) x :20

Warm-up | 3x
Wall balls x  7
Single-arm banded rows x 10 ea
DUs x 20

Work | [Do over Thursday]
5x:
Incline bench x 3 (80, 80, 85, 85, 90#)
Rest x 1:00
Banded pull-ups x 6 (blue + green)
Rest x 2:00
-then-
AD 30/30s x 20:00

Stretch | 15:00

13 Mar | M
Warm-up | 3x
Row x 1:00
Single-arm DB press x 8 (15#)
DUs x 20

Work | 10x:
Back squat x 5 (115, 2 @125, 3 @ 135, 4 @ 140#)
Rest x 1:00
Wall walk x 2
Rest x 1:00
-then-
5x:
1-1/4 Front squats x 3 (95#)
Rest x 1:00
Banded hammies x 5 ea (blue)
Rest x 1:00

Stretch | 15:00


Saturday | That transition from pressing to heaving is trippy as fuck – getting my lats to fire fast. Baby PR on the snatch. Since it’s Open season we might be tempted to call that a squat snatch. Laaaaawd. 

Sunday | A second attempt of Thursday’s workout. Felt much better. I want some science on why the AD rides so differently from the assault bike: the OG AD has me feelin’ it in my hammies and my quads, not ALL quad like on the ass(ault) bike – ironically named. Hmm.

Pull-ups are my nemesis, but just like with the last one… I will conquer you, nemesis! Here’s some footage and analysis to start the siege:

Monday | Walked away from the back squats wondering if I should have done the sets across and/or heavier. I was expecting to feel more fatigued by the last set than I did. That second sip of air is like a switch to the glutes. I’m thinking it must keep me more up right and then those guys stay engaged better…? But I might merely be suffering from delusional cognitive bias. Tricky.

Hippie Shit

It doesn’t interest me
what you do for a living.
I want to know
what you ache for
and if you dare to dream
of meeting your heart’s longing.

It doesn’t interest me
how old you are.
I want to know
 
if you will risk
 
looking like a fool
for love
for your dream
for the adventure of being alive.

It doesn’t interest me
what planets are
 
squaring your moon…
I want to know
if you have touched
the centre of your own sorrow
if you have been opened
by life’s betrayals
or have become shriveled and closed
from fear of further pain.

I want to know
if you can sit with pain
mine or your own
without moving to hide it
or fade it
or fix it.

I want to know
if you can be with joy
mine or your own
if you can dance with wildness
and let the ecstasy fill you
 
to the tips of your fingers and toes
without cautioning us
to be careful
to be realistic
to remember the limitations
of being human.

It doesn’t interest me
if the story you are telling me
is true.
I want to know if you can
disappoint another
to be true to yourself.
If you can bear
the accusation of betrayal
and not betray your own soul.
If you can be faithless
and therefore trustworthy.

I want to know if you can see Beauty
even when it is not pretty
every day.
And if you can source your own life
from its presence.

I want to know
if you can live with failure
yours and mine
and still stand at the edge of the lake
and shout to the silver of the full moon,
“Yes.”

It doesn’t interest me
to know where you live
or how much money you have.
I want to know if you can get up
after the night of grief and despair
weary and bruised to the bone
and do what needs to be done
to feed the children.

It doesn’t interest me
who you know
or how you came to be here.
I want to know if you will stand
in the centre of the fire
with me
and not shrink back.

It doesn’t interest me
where or what or with whom
you have studied.
I want to know
 
what sustains you
from the inside
when all else falls away.

I want to know
if you can be alone
 
with yourself
and if you truly like
the company you keep
in the empty moments.

-Oriah, The Invitation

guzzle-01


06 Mar | M
Mobility | 3x
Wall rotation + press x 10
SL elev hip bridge x 10 ea
COB hold x :20
Reverse curl-ups x 10

Warm-up | 3x
Wall balls x 10
BB RDL x 10
BB row x 10
DUs x 30

Work | Back squat 7 x 2 @ 70% (155#)
Rest x 2:00
5x:
Death march x 10 (30# DBs) right into
Tricep push-downs x 10 (bleu) right into
Row x 250m (:55, :54, :55, :55, :55)
Rest x 1:00
-then-
Banded hamstring curls 3 x 8-10 ea (blew)

Stretch | Chat

07 Mar | Tu
Mobility | 3x
Single-leg adductor squat x 10 ea
Prone y raise (weighted) x 10
Glute press x 10

Warm-up | 3x
AD x 1:00
KB swing – twirl – squat – snatch – RDL x 5 ea

Work | 10x
Back squat 1-1/4 x 3 @ +/-50% (95#)
Rest x 2:00
-then-
EMOM x 20:00
DUs x :20
Power clean x 3 (TNG -105, 6@115#, 3@125#)

08 Mar | W
Mobility | 3x
GA squat x 10
Scap press x 10
Reaching DBs x :30

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 20

Work | O-lifting!
Clean pull 3 x 3 [build] (155, 175, 185#)
Clean + high-hang clean x 5 (115, 125, 135, 135, 140#)
Tall jerk x 5 [across] (75#)


M | Or should that be 2 x 7 @ 70%… Hmm. Matters of nomenclature. The death marches are different with dumbbells; I feel them more intensely in the glutes than with the KBs. Is this a ROM thing? The row – I can definitely tell I’ve been working with the barbell more than anything else. 

Tu | Not too sore from Monday’s squats… until I started warming up for Tuesday’s! Focused on maintaining tension through the entire set. However, upon review of the movement stardard (after the fact – timing is everything) I was coming up out of the bottom more than I should have. Notes for next time.

W | Lifting is the best. Learning to transition my feet in lifters. 

Attempted to do the assigned Thursday workout – rolled, mobilized, warmed-up, did first of five rounds… and left. Gym juju or just over due for a rest day? Hmm. Will get after it tonight.

Loaded

“Ideas pull the trigger, but instinct loads the gun.” – Don Marquis

scribble-square

03 Mar | F
Mobility | 3x
GA squat x 10
Prone y raise – weighted x 10
Single-arm plank x :20 ea

Warm-up | 3x
AD x 1:00
Wall walk x 1 w/ shrugs
Banded rows x 10
Hanging straight-leg raise – no swing x 8

Work | [From the archives]
EMOM x 10:00, rotating:
Clean + FS + FS (115#)
DUs x 40
-Rest x 4:00-
EMOM x 10:00, rotating:
Wall walk + 10 taps
Slam balls x 7 @30#
-Rest x 4:00-
TGUs x 10:00 (44, 53, bottom’s up 26#)
Stretch | 10:00

04 Mar | Sa
Warm-up | 3x
Cossack lunge x 8 ea
Scap press x10
Reverse curl-ups x 7
KBS things x 5 ea
DUs x 30

Work | O-lifting – For Reps
A. Muscle clean 4 x 2 [build] (95, 105#…)
B. BTN jerk 4 x 3 [light + fast] (105, 115, 125, 125#)
C. Clean + jerk 10 x 2 [across] (115#)
D. Pistol + handstands (  )

Stretch | 10:00


F | Rolled through.

Sa | Worked on widening my grip on the reps of the clean and jerks. Those guys have been off the last couple weeks. Ali noticed the timing was off at the catch with my long arms. So I worked on widening my grip to shorten the OH distance. Pistols in lifting shoes might be the greatest thing ever. Nailed a couple balanced on a KB, which was also fun, but not in lifting shoes.

Commas

“Sometimes all we need is a three-breath moment of clarity,
to remember who we are,
why we’re there,
and what comes next.”
Greg Walsh

the-best-thing-on-the-internet
The best thing on the internet. Period.

Continuity, cohesion, and complacency


­­

27 Feb | M
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea (20#)
Rest x 1:00
COB x 5 @ 30×3 (Failed on 4 set 4, 3 set 5)
Rest x 1:00
-then-
RFESS 3 x 10 ea (25, 30, 30#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (last set :20 static hold)
Row x 150m (:33, :32, :33, :34)
Rest x 1:00

28 Feb | Tu
Mobility | 3x
Wall slides x 10
Single-leg adductor squat x 10 ea
Reaching dead bugs x :45

Warm-up | AD x 10:00

Ee’ry 3:00 do KB things x 5 ea + DUs x 20
Work | [Favorite – “The Babe”]
4x:
Box squats x 5 (115#)
Hip thrusts x 10 (125, 135, 135, 135#)
GH raise x 10
Rest x 2:00
-then-
EMOM x 10:00
KBS x 10 (53#)

01 Mar | W
Warm-up | PVC and DUs

Work | O-lifting – “The Closed”
Muscle snatch [build] 4 x 2 (55, 65, 75, 85#)
Snatch balance + OHS [light + fast] x 3 sets (75, 85, 85#)
Snatch 10 x 2 [across] (85 & 95#)
Pistol and handstand progressions (ran out of clock) 


M | What aerobic capacity? The HS to row sprints were fun times.

Tu | Up the lbs on the box squats next time. Didn’t push today because tomorrow is Oly. 

W | Woke up with my meat wings (some people call those lats) sore to the max. Morning Afternoon All day DOMS from Monday’s pressing and tempo holds got me like: 

arms-wig-beater
Oh hey! It’s J! But silent #yourwelcome

Probably should have taken a rest day as it’s been something like 10 days in a row on the workouts. Yes, I do know better. But, I was eager to give the lifted kicks a try, and absolutely needed some MFR on the lats. Hit a wall pretty quickly after the muscles snatches – it’s hard to lock out fast when it hurts like hell to straighten your arms. Thursday is a rest day.

For The Record

“Words do not express thoughts very well. They always become a little different immediately after they are expressed, a little distorted, a little foolish. And yet it also pleases me and seems right that what is of value and wisdom to one man seems nonsense to another.”― Hermann Hesse, Siddhartha

monday motivation-01.jpg

A recent conversation that may or may not have revolved around the CrossFit Open and how much consternation it gives a certain someone (who may or may not be me) reminded me of several important things:
1. It is very important to surround yourself with people who will call you on your bullshit.
2. Text messages are handy for many things, conversations are not one of them.
3. Key & Peele are funny motherfuckers.


22 Feb | W
Warm-up | 3x
Slam balls x 5
Pipe work
DUs x 20

Work | Oly – Week 7 [Remember this one*]
*A1. Pressing heaving snatch balance 3 x 2 [build] (65, 70, 65#…)
*A2. Heaving snatch balance x 2 [add lbs as req’d] (75, 65#…)
*A3. Snatch balance x 1 (65#)
B. Front squats 5 x 1 [build] (subbed back squats; 155, 165, 175, 185, 195#)
C. Clean + jerk 5 x 1 [build] (125, 135, 140, 140, 145#)

23 Feb | Th
Warm-up | MFR, PVC work, and throwing shade

Work | [From the archives]
“A”
Bench press 7 x 3 (85#), right into
Hang power clean x 3 (tall cleans @105#)
Rest x 2:00
“B”
Incline single-arm DB bench press 5 x 5 ea (30#), right into
Hang power snatch x 2 (75#, thick barbell)
Rest x 2:00
“C”
Zercher lunges 4 x 5 ea @ 75#, right into
Bench hip bridge x 15 ea
Rest x 1:00

Stretch | 10:00

24 Feb | F
Warm-up | 3x
Cossack lunge x 8 ea
DUs x 20
Walk walk x 1
BB palms-up row x 10

Work | [From the archives]
5x:
Front squat x 5 @50% (115#)
Back squat x 5
Rest x 2:00
4x:
Banded RDLs x 12 ea (green)
Rest x 1:00
Banded hamstring curls x 10 ea (blue – hip bones into floor)
-then-
Assault bike x 10:00, every 2:00 slam balls x 10 (20#)

Stretch | 10:00

25 Feb | Sa
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Wall rotation + slide x 10

Warm-up | 3x
KBS x 10
Wall walk + shrugs
AYTs x 5 ea
DUs in the sun x 20

Work | O-lifting
Rack jerk 5 x 2 (115, 125, 135#…)
Clean high-pulls 4 x 3 (125, 135, 155, 165#)
Clean + jerk 6 x 1 (115, 125, 135, 140, 140#)

26 Feb | Su
MFR | 10:00
Work | EMOM x 20:00, rotating:
DL – TC – FS – J (115#)
DUs x 40
-then-
3x:
GHR x 10 (15#)
GHD sit-ups x 10
Rest x 1:00

Stretch | 15:00


W | Really liked the sequence of part A; going from the s-l-o-w pressing under to the quick movements made my brain hurt. I want to try these again soon and see how they go. Subbed back squats for part B because of all the reps of the front version on Monday. Did some weird things with disengaging my abs during the jerk; not sure if it was fatigue, a search for tension, or just one of those days, but it did improve with reps.

Th | Was a pleasure to work out with the dumbbells; using the 30’s rather than having to scale back to the 26# KB. I asked (Just One) Chainz Calvada to record me from the rear on the Zerchers; looking to see about that right knee, whether it was caving in, and also just seeing any differences in movement pattern from the left to the right.

F | The Open makes my eyes bleed. No entiendo. But then, I don’t need to. Eyes on my own plate. Damn them slam balls feel nice.

Sa | Weird jerks again.

Su | The state of Sunday, according to Kolding, Morgan & Loll (Law Firm or Squad?):
Kolding Morgan and Loll.jpg

UGHs

“Here is the truth about self-discovery: it is never without cost.” -Angela Flournoy

wildlife-wednesdays-01
Discovery meets Wildlife Wednesdays

Some revelations whilst shining a light on the shadows: totally cool with being an UGH, and some gifts come in ugly wrap.


18 Feb | Sa
Warm-up | 3x
PVC moves
DUs x 20
Slam balls x 7
Scap press x 10

Work | O-lifting – Week 6
A. Snatch high-pulls 2 x 5@100% (110#)
B. Segmented snatch [1″ – BTK – MT] 8 x 1 (75, 80, 4@85, 90, 95#)
C. High-hang snatch + OHS x 5 @80% (85#)

Stretch | yeeeees x 20:00

20 Feb | M
Mobility | 3x
Wall slides x 10
GA squats x 10
Sl elev hip bridge x 10 ea
Side clammie hold x :25 ea

Warm-up | 3x
Wall ball x 7
KB swing – snatch – goblet – SA swing – RDL x 5 ea
DUs x 30

Work | [From the archives]
A. Front squat 5 x 1 (145, 155, 160, 165, 170#)
Rest x 2:00 btwn
B. EMOM x 10:00 @ 50% of A:
1-1/4 front squat x 3 (85#)
C. TGUs x 15:00 (40# BB, Up on ea @ 70# KB)

So much stretching | … gon happen Tu-morrow

21 Feb | Tu
Mobility | 3x
Hip hikes x 15 ea
Glute press x 10
COB hold x :20
TVA drops x 15

Warm-up |3x
AD x 15 cals
Wall walk x 2 UB
Single-arm banded rows x 10 ea

Work | 5x:
Row x 1:00
Front rack carry x 50 m (44# KBs)
Tire hits x 20
FLR x 1:00

Stretch | like a motherfucker


Sa | Coach cues midway through part B totally turned it around for me; I was cheating on the sweep by bringing my hips forward rather than using lats and mid-back to pull. The before and after was awesome. Noted for next time.

M | Not super excited to train, but the body felt good and the head needed it most; a job for TGUs fo’ sho’ yo.

Tu | I really like the response from the workouts that start with a heavy single barbell movement and move into an EMOM of a related movement at light weight. I’ve noticed no matter my headspace, it’s gets me to refocus my distracted mind. Tuesday’s workout was a nice way to alleviate some of the soreness in the booty and the legs from the many front squats. The front racks carries and “rest” are typically most challenging. The aftermath, according to poke-a-muscle, was that my lower traps (and mid-back) did lots of work today.

I got to wondering why we classify meat according to color. It turns out even my (m)eats are slow-twitch.