“The most basic form of human stupidity is forgetting what we are trying to accomplish.” – Friedrich Nietzsche
Heading up to the homeland for the Thanksgiving holiday. So. Cold. The upside of the cold weather is that it allows for plenty of time to binge-watch Breaking Bad while loading up on coffee. Then adding some whiskey to the coffee and playing Cards Against Humanity with your people. Give thanks!
23 November | Sunday
Active Rest Day
@ Phoenix Mountain Preserve
3.0 miles | 900′ elev
EMOM | 20:00 (95, 105#)
Every Minute On the Minute:
1 power clean
Turned Saturday’s session into a recovery workout as I was feeling good, but sore from Friday’s EMOM. What’s interesting is that when I compared it to my previous times for Helen, it was faster. Huh. Now to get after those stinkin’ pull-ups – the ones with good movement that don’t blow up my shoulder.
Friday + EMOM + fun crew (CR at the station next to you) + feeling good = a great night at the ‘nasium. Kept the weight light and made the second power clean a regular clean. (What’s a squat clean?) Getting out from the bottom of the clean is always a good thing for me to work on. Ali took a vid for me to get me to stop over-thinking sheeit. It worked.
“Nothing is as approved as mediocrity, the majority has established it and it fixes it fangs on whatever gets beyond it either way.” -Blaise Pascal
Podcastland and the Blogosphere collided for me this eveing. Upon the suggestion of El Hefe, I listened to the latest episode of Barbell Shrugged. The fellas chat with Lindy Barber, a CrossFit games and Grid League athlete who overcame (or continues to overcome) what had the potential to be a completely devastating injury. Then I read a recent (and outstanding) post from Mark Sisson, “8 Strategies for Cultivating A Vitality Mindset“. The article is filled with so many great insights I’d just be reposting it in it’s entirity if I were to try to pull a quote from it. Both the podcast and the article address the concept of sacrificing vitality for longevity – and vice versa. Listen and read. And discuss over coffee.
Partner Workout | 5 rounds:
KB Front rack hold** (44# KBs)
200 m run
**10 burpee penalty for unracking the KBs before your partner is back from the run
Stretch Class | 20:00
Class tonight was fun and effective. I really like the rack holds/carries. I mean, they’re awful, but I feel like they teach you about yourself – revealing your weaknesses and gaps in how you carry yourself, literally. What’s that saying, “It’s not the load that breaks you, it’s how you carry it.” For. Real. I was a little hesitant on the rope climbs as the last time I completed a full ascent it lit up my right shoulder. I switched my grip so my left arm was the lead arm and only went halfway up, which ended up being a good thing as I didn’t have tall socks with me. And lest we forget what happened the last time I forgot my tall socks…
For the first time ever I noticed how much the abs are involved in the rope climbs, chambering your legs to your chest. I’m guessing I’ve got to credit yesterday’s extended forward leaning rest period to this awareness.
Time for an update on the goals, now that the Summit Challenge has come and gone. Here’s my quick and dirty list: 1. To participate (and not suck) in the Ragnar Trail Relay at Zion in April 2. Continue to build a big strong booty and learn to engage my glutes in all I do. (That sounds like a Commandment: Thou shalt fire one’s glutes in all that ones does.” Yes. Commandment 11.) 3. Highland Games 2015. Not sure if this is feasible – must research further. 4. Mega Professional Upgrade
I’m big on the animal vids this week. (I maybe had too much espresso today and not enough sleep last night.)
19 November | Wednesday
2:00 Fwd leaning rest/side plank
1:00 easy run
Stretch | 20:00
Was really tempted to take the day off from the ‘nasium, but was glad I opted for the recovery. Feeling a hint of the bad kinda pain in the adductor today. (F-words, indeed.) But the glute isn’t hurting nor is the hip in the bottom position. We’ll see how the adductor feels tomorrow! Recovery felt great – especially the 2:00 forward leaning “rest”. That was 2-a-day Joe’s idea and it was a good one.
I have been informed that BCAA’s are where it’s at in terms of supplements. And since I need to up my protein anyway…
The back squats were fun, though I didn’t go crazy on the weight. Tried to get my pace back up (down?) to 1:45 but no dice. Everything on Wednesday felt great, as well. The Bench Press didn’t bother my shoulder and the cleans felt good! Here’s the video of the last set as requested:
You know it’s a good day when an EMOM’s involved. As it’s been several months since the last time I snatched, I was excited to test the waters… And ooh they felt good. I do need to work on snatch progressions. Not only will they improve my snatch skills but I am certain they will make me a better person and help me win at life. (Ice Ice concurred, so you know it’s true.) I’ve noted for future EMOMs to keep an eye on the work to recovery ratio of each minute and to then adjust the rep scheme/weight accordingly. Just happy to be able to get in on this one and feel like I was moving well.
I was NOT perfect on the detox today. Despite my leniency, I’m still counting it as a win. Behaviors have changed already (which I will continue on day 22 and beyond) and I am feeling really fucking great. I’m getting tired of food logging and being weird about the “sweetened” foods. I will never consider a sweet potato something I need to avoid, though I understand the rationale behind it’s exclusion from the approved foods list for the 21DSD. (I just don’t buy in completely.)
This week’s episode of Barbell Shrugged is fantastic. It’s a carry over from this guest post by Diane Fu on her definition of progress. I really like the part near the conclusion of the podcast where they talk about the importance of outlining what you do not want, in addition to what you do, when nailing down your goals. And, of course, the part about balancing all the balls of life.
On a side note, Chris Moore’s ‘ooooh snap’ is phenomenal.
12 November | Wednesday
Joined in with the 5:00 Class!
Warm up | 3 rounds NFT:
6 zing zows
Workout | 4×3 Deadlifts (155,185,185,155#)
3:00 rest between sets
– then –
5 single arm press ea side (30# DB)
10 BB walking lunges (45#)
:45 row (1:45 pace, 40 s/m)
Streeeeeetch | 20:00
This WOD-ness felt fantastic! The third set of deadlifts my lower back started to round so I shed some weight. I also wanted to be able to perform the barbell lunges, another reason I backed off a bit on the DLs. I was really excited to get back to my 1:45 pace on the erg, though it helped that they were short sprints.
And this is how I’m feeling on this 10th day of the sugar detox…