Dark Chocolate Covered Almonds

Yeah. That was my dinner last night. What? They were organic. And delicious.

R2DR face plant

Wednesday | August 27

   – Rest & Recovery –


  Didn’t beat myself up about dinner. The rest of the day was quality foods.

Thursday | August 28
(Recovery Workout with the Happy Hour Class)
7 Rounds:
1:00 AD
1:00 Row
1:00 Side Bridge
1:00 Jog


The recovery felt good, in particular the rowing. I did feel a small amount of pain at the attachment point of my pesky adductor during the side bridge – when my right side (the injured one) was stacked on top. During the side bridges I really focused on crackin’ the walnut and stacking my hips. It’s crazy to me how much easier one side is than the other. I subbed an additional minute on the AD for the jog as I didn’t want to incorporate both the row and the running at once. Gotta isolate my test factors. Today’s foam rolling felt REALLY good (and painful in a good way) on both outer hip and quad areas. I’m guessing that’s a result from Tuesdays TGU’s. Really missing the barbell today. (There’s an Instagram rant in there, but that’s for another day.)
 08-28Injured pup = shitty sleep. I don’t know how people with teacup humans do it.

Tuesdays are for Answers

At work this week I spent all day Monday asking questions. Which meant that Tuesday would yield all sorts of answers. But not necessarily quality ones. For days like today, we have the Bullshit Prevention Protocol and Pocket Guide to Prevention. 


Tuesday | August 26
10:00 Self-myofascial release whilst chatting with Cocky Ligocki
30:00 Satan’s Trike Training
Every 5:00 perform 30 DU’s and 6 single arm KB bench press (26#) focusing on locking down the scoops & trunk 
10:00 Stretching


Things felt good! Tomorrow is a rest and recovery day.


Been sleeping really well lately. Which is especially awesome since sleep is the new doping drug.


“Insanity is relative. It depends on who has who locked in what cage.” – Ray Bradbury, The Meadow


Monday | 25 August
+/- 10:00 Foam Rollin’ + Lacrosse Ballin’ 
        30:00 AD – Every 5:00 2x Turkish Get-Ups (light KB – 26#) ea. side
        Stretch with the Happy Hour class… and KP!


The AirDyne-ing feels great; no pain at all, not even hopping on and off the thing. I was really excited to test the Turkish Get-Ups and they did feel good… except for the transition from position 3 to 4. That movement caused both hips to cramp up, which then made me a little wobbly in the lunge and stand. SO, I switched to waiter’s carries with the 35# KB at the 20:00 mark. 

 Have decided to start keeping one of these for a while…

photo 1

Because I have been having entirely too much of this…

photo 2


Check yo-self. Despite indulging in a few too many pints this summer (Random side revelation: I’ve transitioned from beer to ice cream. I’m not sure how I feel about that… Beer includes friends. Ice cream includes Netflix. I conclude, I need to be drinking more beer.) it was a clean eats start to the work week.


Five Things Friday

Five things I learned this week:

1. There is a difference between kippers and sardines; kippers are smoked herring and sardines are sardines. 
2. Butter leaf lettuce is delicious and can totally sammich a burger better than a bun.
3. I now know where the saying, “Cut off your nose to spite your face” originated. Thank you, NPR.
4. Ya know, that time the roofer said he fixed the hole in the roof? Yeah, he was wrong.
5. I gotta be nicer to myself. Kicking my own ass is super unproductive.

Friday | 22 August 2014:

10:00 working things out with the foam roller & lacrosse ball

30:00 AD – every 5:00 do 5 glorious (that means with perfect form) push ups and 20 DU’s

10:00 streeeeetch

Yep. Ride that bike. Everything felt fine, minus the piriformis. Dr Dom says to use a tennis ball, but clearly he doesn’t know what that ball is up against. Lacrosse ball it is. On the last set of DU’s I did as many as I could unbroken and got 53. Just for funsies. My shoulder is feeling better so maybe next week I can start to incorporate some upper body work. We will see what The Oracle says.


R & R(ecovery)

“Most of the world does zero thinking, so it makes it feel like any thinking is over-analyzing.” -Stretch Coach Ice Ice


– Rest (and Recovery) Day –


I admit I am tired of rest days. Perhaps because when I think of “rest” days I picture myself lounging on the sofa, sipping scotch and downing pints of Jeni’s while binge-watching Gran Hotel. When in fact, these “off” days are “recovery” days, and look nothing like that. (Though I MAY have watched an episode or two of the Gran Hotel, just to keep me up on ma Spanish.) I perused my labyrinth of bookmarked articles and stumbled upon this gem, Are You Recovering, Or Are You Just Resting?, from Whole9. I particularly like the “Stress is Stress” segment, as well as the discussion on “dose”.


“Being committed to recovery means that sometimes you don’t train hard, even if you really want to, and even if everyone else is doing it.”


the picture of rest


Slept like the dead and had a beer with ma dinner, which was Nom Nom Paleo’s Little O Burgers & big helpin’ of broccoli. Tasty.

Because Wednesday

“We are only as blind as we want to be.” – Maya Angelou

Wednesday | 20 August 2014:

10:00 with the foam roller

30:00 on the AirDyne

Every 5:00 rotate between suitcase carry (44# KB) and waiter’s carry (35#) for 100m, switching arms at the 50m mark

10:00 stretchin’

It was really nice this morning considering it’s August in the desert. Walked about 4 miles with the pups and everything felt great. The work in the gymnasium felt good, too. The only time I am getting a hankering of pain is when I fold my hip closed really tight – like when I pull my leg in to tie my shoe. I’m out of the office this week, too so no standing work station and more sitting on my ass. And ice cream. Why is that shit so delicious? Should call this thing AirDyne & Ice Cream. Grass-fed of course. Hashtag food elitism. Hashtag say no to CAFOs. Hashtag Whisky Pecan. 


Action Monday

Sunday was rest day. Walked the paws a little extra ’cause it was nice out this morning and felt good, even following two “on” days, Friday AND Saturday. Haaaaay. I realized at the end of the day that I hadn’t thought about my injury once… because I didn’t feel it at all. 

walking stats

Monday I hit recess at DTPhx. Here’s a preview of my rehabbing workout…


Action Monday

Monday | 18 August 2014:

10:00 Foam Rolling

AD 30:00 – every 5:00 – 5x single are KB presses (26#) and 30 Double-Unders

15:00 Mobility + Stretching

I decided which of the AirDyne machines is my favorite and felt it deserved a proper name: Gerard Butler. Everything felt great, though I am getting a little saddle sore from all that action on Gerard. Perhaps, Tom will let me test the waters on the row machine this week… Incorporated a couple new icons into the stat block: Vitamin D (that would be the sun) and my daily meditation (Brains!). I use the HEADSPACE app which I really like so far (and it’s very visually pleasing, which I appreciate). The secret to the meditation is doing it either in the morning, or before dinner, NOT laying down right before bed. Then it’s becomes a 2 minute meditation instead of ten. Ooh that soothing British accent…