PR Sunday

How to check out a hottie at the gymnasium like a ninja…

peek a boo bully

…or a bullie.

 21 Sept | Sunday

Active Rest Day #2

Walking the dog

Ride the bici to drink beer with the ladies

Visual feedback from PR Sunday…

photo 1 (1)
With RunKeeper EVERYONE gets a trophy!
photo 2 (1)
Food prep PR with some help from the crock pot.
Those ladies make every day better! Go Devils!


Drank beer and ate bar food while I was PRing my Sunday con mis amigas. So yeah, that’s a reset button there on the food plates… (The pork rinds and sour beer were delicious.)



 20 Sept | Saturday

Active Rest Day #1

120:00 Yerd Wurk

 I like yard work – get your hands dirty, soak up some sunshine, work on your mobility by sitting at the bottom of the squat while you pull weeds. And the shower and iced coffee afterwards… not a bad culmination.



Elimination Friday

(Nope. This post is not about poop. I was just bored with the usual Friday title and that one fit…)

“How people treat other people is a direct reflection of how they feel about themselves.”

-Paulo Coelho, The Winner Stands Alone

That quote has been circling around my brain a lot recently. And today it was brought to my attention that I was holding onto a source of some negative shit for no good reason. So, I decided to be done with that. Which bring me to this week’s Five Things…

Five Things I’ve learned I can live without:

  1. Cardio
  2. Television
  3. Red Velvet Cupcakes from LGO
  4. A car (though having one makes life much easier)
  5. Drankin’

 19 Sept  | Friday

3×5 OverHead Squat @ light weight (55#)

2:00 rest btwn sets


3 Rounds:

Ring Hold x AMSAP (Ring Rows x5)

1:00 Row

2:00 Rest


10:00 TGUs (Subbed AD)

The OHS felt good, but awkward, which in my experience means you’re doing ’em right. Had to really think about the blades of my feet and sitting back. I think the first rep on each set was the worst, progressively getting better as I went along. It was the 11 of April the last time I’d done these so… The last set I did 6 reps because the 5th was not awesome and I didn’t want to end on that note.

The ring holds were an absolute no go; front right shoulder was not having it. So I subbed some perfect form ring rows and proceeded with the row. Kept my pace right at 1:55 which got me breathing. Donde esta mi aerobic base?

My glutes and hips were pretty fatigued from the other workouts this week and when I got to the TGU’s, well, it just didn’t feel good so I hopped on satan’s trike. Still not time for balls to the wall. Wall balls, however…

Then I stretched with five o’clock’s bro sesh.

As promised, more heart-stopping videos. OHShit…

And that brings us to Friday’s stat block, brought to you by Modern Family…

Elimination Friday





 18 Sept | Thursday


(from Wednesday’s Back Rack Lunges aka Booty Builders)

20 Minutes:

roll through

100 Sled Pull/Reverse Sled Pull

2:00 AD/Row

5 Ring Rows or Pull-Ups

5 Air Squats


Recovery felt great. Love those sled pulls.



“Make your combat stance your everyday stance.” – Miyamoto Musashi

During a recent session of internet browsing, I stumbled upon the article, “How CrossFit Ended My War with My Body“. That title. It resonated with me. So I read on… Like the author, and so many ladies I know, I had spent years over a decade trying to beat my body into submission. And then I walked into a CrossFit gym. And what started as just another attempt to achieve aesthetic goals evolved into an incredible (and ongoing) journey. Between the community I discovered & became a part of, picking up a barbell, being introduced to the paleo lifestyle, and throwing out the fucking scale, the combat has ended.

 17 Sept | Wednesday

3 Sets: (I did 4 sets because… Because.)

Back Racked Lunge x 8 ea leg (used 35# BB)

1:00 rest

Handstand Walk x 8′ (5′ max distance traveled unbroken)

1:00 rest


4 sets:

Chin Over Bar Hold x AMSAP (23,31,30,25)

1:00 rest

Kettle Bell Swings x 15 @35#

2:00 rest

Made the lunges walking lunges with the barbell. I started with the 45# barbell, but my right adductor was having none of that. Switched to the 35# lady bar and proceeded. That push off the ground with my right leg was weak – really had to focus on engaging that glute an pushing the knee out, which I did. 

The handstand walks were challenging; I can stand in one place for infinity, but moving forward, that’s tricky. I’ve been working on positioning my hands so they face forward rather than out at a 45° degree angle and that seems to be helping a little bit as it prevents me from moving backwards. 

I suck at the COB holds. And hate them. (I believe these two factors go hand-in-hand). Around 20s my elbows start shaking, which makes my face jiggle, so at least it’s entertaining. 

On the kettle bell swings I made an effort to pull the KB back into the bottom position rather than letting it float down. I am not sure if it actually moved any faster. I also tried to be really aware of the top position, trying to look like this at the top.

As requested by El Hefe, here are some videos of the COB holds…

The most exciting video you will ever see…


The second most exciting video you will ever see..


I’m improving on my effort to complete all the day’s coffee drankin’ by noon (and resisting the urge for maaaaaaaaas). I learned the half-life of the stuff is 5 hours…

Yikes! If I were to keep drinking the stuff in the afternoon, I’d be in a continuous caffeine loop! No gracias.


The 3-Item List

“The trouble is, you think you have time” – Gautama Buddha

I had a professor in grad school who wore a Canadian Tuxedo everyday. Every. Day. My twenty-something, design-school self found that to be very lazy. There I was being taught the importance of aesthetics & design and the power of the message they send… by a dude in head-to-toe denim. These factors did not reconcile.

Fast forward to my thirty-something, design-professional self, with an every-growing list of things I want to accomplish – things to learn, stuff to make, cities to explore, coffee to drink, PRs to set! If our actions speak our priorities, how can I move past all the noise, all the distractions and get meaningful shit done? Now I think I understand that denim uniform my professor had; it was a tool to eliminate decision fatigue and expedite the day. (Or maybe he just really liked denim.)

While I don’t have a uniform (yet), I’m going to implement some methods to be more productive and take fucking action. I’m going back to my 3-items lists, capping my “to do” lists at the three most important tasks of the day. I’m also going to focus on creating more and consuming less, and being more selective with my time on the interwebs. And maybe I’ll plaster my casa with this infographic. (I’m not sure what’s happening there in number four…)


  16 Sept | Tuesday

 4 Sets:

Bench Press x 8 reps (65,70,75,75#)

right into

Single-arm banded rows x 8 each arm (red band)

rest 2:00


3 Sets:

DB push press x 8 reps (20# DB)

rest 1:00

Slam ball x 6 reps (20#)

rest 1:00


10:00 of DU’s


Bench felt good. KP, my amazing spotter, gave me some great cues that helped me finish that last set. The right side was slower to finish than the left; not sure if that means its the weaker one or that it’s compensating for the left. Rows felt good, maybe I need to go to a thicker band because I don’t really feel any fatigue while I am doing them, though they force me to focus on posture/position.

DB push press is craziness. With a barbell everything goes in the right direction. With the dumbbells the arms want to go everywhere – so it’s much harder. I like it. Slam balls felt good – really felt it in my hammies on the pull down to the floor. (Noting what this feels like for barbell movements.) Stuck with the 20# because my lower back was feeling a little fatigued (and this isnt’ the time for balls to the wall) but in the future I’ll go with that 30#er, especially with the smaller rep scheme.

And holy shit, that was a lot of double-unders. My strategy was to allow myself enough recovery between sets to be able to complete the next set without question. There’s nothing more frustrating than “wasting reps” by failing one or two reps shy of the mark. This worked up until I was approaching the 50 unbroken (which was around the 6:00 mark) Then my arms were tired and didn’t want to listen to my commands. It was fun though and felt good. Jumping rope = not Z1.


dubble unders
What I looked like on the way down the ladder…


Had one of our clients drop off some delicious short rib enchiladas and guac from his restaurant. There were delicious…


Strictly Business

“Squat day is a good day.” – Coach Ice Ice

No fluff on this post. My internet was down last night so I just wanna sneak this one in before I have fun with exterior elevations.

15 Sept | Monday

QT with the foam roller

3×5 Back Squat; rest 3:00 btwn sets (65# all sets)


3×5 RDL; rest 2:00 btwn sets (65# all sets)


15:00 of TGUs (35# KB)


The first (warm-up) set – BB only – was rough. It was as if my hip flexors didn’t know what to do.  But each set felt a bit better than the last. Set 5 felt the best; weak, like I have lost strength (duh), but no bad pain. 65# all sets

Wasn’t sure about the RDLs, which can be Romanian OR Russian according to KP, but they felt great with just the right amount of stretch on the hammies. So I kept the weight light and proceeded…

And the get-ups, oh those get-ups; I love this movement! They felt stronger than last weeks – still some cramping in the flexors when I tuck the knee under on the way up. I considered grabbing the 44# KB, but stayed at 35# as I want to be able to train the rest of the week.

Here’s some amazing footage of my return to the back squat…





Say it like the Dowager…



14 Sept | Sunday
Rest and Recovery Day!
Dog walking
Vitamin D collecting
Laundry doing
Food prepping
Broncos winning


 13 Sept | Saturday
Training Hike #4:
Alta/Bajada Trail
@ South Mtn
+/- 8 miles
Holbert Trail
@ South Mtn
+/- 4 miles


Friday’s fat-burning and recovery workout was magical; all my parts are feeling good. This is a relief as Thursday I really thought I was broken again. I was looking forward to testing how the distance on the Saturday’s hike made everything feel, but we had to change our plans. The access road to the trailhead was closed. Nooooooooooo! Gotta start upping the mileage on the training hikes (and frequency) because the 15th of November – and it’s 23 miles of trails – is just around the corner. Experience has taught me, while this isn’t Rim to Rim, it’s nothing to wag a finger at. (The Leahs’ Summit Challenge circa 2011: 2 hikes, 2 Havana Lattes and a 2-hour breakfast at LGO.)
Someone once told me they never hike South Mountain because it’s “ugly”…
Got some sleep banking in last night. Hope to do some more this evening.


So it’s been one of those weeks. The kind where you interact with a person(s) who may just be missing their brain, or at least part of it. A person that makes you question…

It’s fitting then that Friday’s Five Things are ones that make absolutely no sense:

1. Pumpkin Spice Lattes – Why you fuckin’ up your espresso with some fake pumpkin flavoring, mang? If you must, get a Dirty Chai instead; it’s fun to order and your barista will still respect you tomorrow.

2. Naming your vehicle* – It’s a car, not a dog. It already has a model name and isn’t gonna come when you call it.*

3. “Egg White” anything – Why toss the best part of the egg?  And Egg Beaters? That’s squint level stupidity.

4. “Three-Ingredient” recipes on Pinterest – If the ingredients have ingredients you need to try that math again.

5. Rompers. And underwear with center seams – Ladies, am I right???

*Unless you have this.

 12 Sept | Friday

– Recovery and Fat-Burning Workout –

30:00 rotating:

3:00 AirDyne

2:00 Row

1:00 Fwd-leaning rest + side plank (alternating)

Feeling better than yesterday, which I have coined “Confessional Thursday” due the mind-dump of a post. I am having some discomfort with the piriformis and tightness in my lower back, but the time at the gymnasium  this afternoon helped out tremendously. My barbell ‘resurgence” may just have to be more of a crescendo than a surge.