Comfort Food

“People who shut their eyes to reality simply invite their own destruction, and anyone who insists on remaining in a state of innocence long after that innocence is dead turns himself into a monster.” -James Baldwin


Anomalous Observations : the thing that doesn’t fit with any of your beliefs; that which pushes you to develop a better theory because you have something else you have to explain.

30 Jan | M
Mobility | 3x
GA squats x 10
COB hold x :20
Reverse curl-ups x 8

Warm-up | 3x
AD x 1:00
Wall ball x 7
Banded rows x10

Work | [From the archives]
EMOM x 10:00, rotating:
Clean – FS – FS (115, 120#…)
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + hip taps x 10
Slam balls x 7 (30#)
– Rest x 4:00 –
TGUs x 10:00 (53# KB, 30# slam ball)

31 Jan | Tu
Mobility | 3x
Adductor squats x 10 ea
Single-leg elevated hip bridge x 10 ea
Single-arm plank x :20

Warm-up | KB complex

Work | [From the archives]
7x | Press x 5 [across] (65#)
Right into,
Alternating tire hits x 20
Rest x 2:00
5x | RFESS x 8 ea (3 @26#, 2 @35#)
Rest x 1:00 btwn legs
3x | GHR x 8 (15#)
Right into,
Push-ups x 8
Right into,
GHD x8
Rest x :30

Stretch | 15:00

01 Feb | W
Warm-up | 3x
Row x 1:00
KB complex
DUs x 20

Work | O-lifting
OHS 4 x 3 + snatch balance x 3 (95/65, 105/65#…)
Clean high pull 3 x 3 + high hang clean x 2 (115/115, 135/125#…)
4x: Hollow body hold x :20, rest x :10
Hollow body rocks x :20, rest x :10

M | These are cool. And useful if you get shot in one arm during the resistance but still need to tend to the fence. (And if you squint a little you’ll see Matty Nice…)

04 WB 1-Hand Tire Smash Switch from Hanlon Studios Photography on Vimeo.

I attempted them with the 8lb hammer but the transition from around to over the head… tricky. Need to shorten the lever.

W | Oly vibes were strong, though the OHS were not. This is not surprising considering the seven sets of pressing on Tuesday. Not the best sequencing, Morgan. I want to re-test part ‘A’ down the road. 

The open is coming…

When someone lets a ‘squat clean’ slip 

In Contrast

“Put light against light – you have nothing. Put dark against dark – you have nothing. It’s the contrast of light and dark that give the other one meaning.” -Bob Ross

And here we have some contrast, of style or talent,  you be the judge. This is a work by Asger Jorn of the Situationist movement, I think. Hey, we’re not just butts and barbells around here, nah meh? (But mostly we are…)

And here’s an interesting podcast on how we think of our current selves in contrast to our future selves and how that fucks up our decision-making skills. I believe we call that projection bias.

And in case I deterred you with the duck up there, here’s some additional contrast:

past future-01.png
Past self vs future self

02 Sep | F
Mobility | 3x
GA squats x 10
Scap press x 10
SL Elev glute bridge x 10ea
TVA drops x 10

Work | x 30:00, rotating:
KB front rack carry x O-head to green rig; Farmers carry return (44#ers)
AD x 1:00
1-1/4 Back squat x 3 (90#)
HS walk x 10 meters (+10 UB!)
Row x 1:00

01 Sep | Th
Warm-up| 3x
Rope work x :30
KBS x 5
BB RDLs x 5

Work | 6:00 class
Deadlift 4 x 3 (185, 185, 195, 195#)
Rest x 2:00
2-Position clean 10 x 1 (95, 95, 105#…)
6-Minute Abs! (10# plate)

Stretch | 15:00

Goodbye, August | W
Warm-up |3x
Row x 1:00
Wall ball x 7
DUs x 20
Goblet squat x 5

Work | O-lifting – Week 1
Snatch-grip push press + OHS 5 x 2 across (100#)
Good mornings  x 3 (95#)
DB row x 12 (30#)
Front squat 3 x 5 (115#)
Iso-hold bench press 3 x 6-10s

Stretch/Talk it out | 20:00

30 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 16
Reverse curl-ups x 12

Warm-up | 3x:
OH walking lunges x 12
AD x 1:00
Palms-up BB row x 10

Work | 4x:
RDLs x 4 @5050 (125,135#…)
Rest x 1:00
Body row x 8
Rest x 1:00
SL hip thrusts 4 x 12 (15#)
Rest x 1:00 between the legs
AD x 10:00
E’ry 2:00, HS walk attempts x 3

Stretch | 15:00

Ah contrast. I was feeling so awesome before and during the Humphrey’s hike…

The intention this week was to do some moving and see what the response was in the hip-/back-/ass-on-the-funky-side region. So, yeah, did that. Really wanting to squat, but we had a reverse “Bump N’ Grind” situation: my mind was telling me yes, but my body, my booody was telling me no! So, what can I do to work da booty (okay, and the body) that isn’t squatting? Pulled some things from the archives… And things are feeling better, but some tightness remains in the back and in the hip when in the R-Kelly position.

Every time there’s a “rest a minute between legs” in my workout, my mind puts a “my” after the preposition and the gutter brain takes it from there…

spend some time there.gif

Gonna give Oly a try tomorrow. We’ll see if I’m walking funny after…



“Temper is a weapon we hold by the blade.” J.M. Barrie

Technically it’s a “Corinthian Helmet”. Is it a weapon if you wear it… on  your face?

Our office has an FNG that flies off the handle about the stupidest shit. It’s very entertaining, but generates a lot of stress. He prides himself on taking karate classes and having self defense skills, but all I can think when I see him lose his shit is, there is nothing about this guy that’s an effective weapon.

Joe Rogan’s interview with Miesha Tate touched on this – and lots of other great shit, as it’s nearly three hours long. It’s interesting the personality (or persona?) differences between Tate and Rhonda Rousey. The latter always seems so angry and fired up, while Tate seems chill even to the point of seeming disinterested. I liked hearing her take on how that affects her performance in the cage, her thoughts on Rousey’s defeat and decision to take a year off rather than “getting the taste of loss outta her mouth”, and her high school wrestling stories. And I fully support Miesha’s stance on chocolate flavored things being bullshit.

12 May | Th
Warm-up | 3x
AD x 1:00
DUs x 30

Work | O-lifting
Back squat 5 x 3 (140,150,160,160,165#)
Snatch-grip DL 2 x 2 (155#)
4 sets:
Hollow body hold x :45
Samurai squats x 8 (35#)

Stretch | 20:00

10 May | Tu
Pillars | 3x
Reverse tables x 5 @ 5s ea
Arch up x 8
TVA leg drops x 15
Pike pulses x 7

Warm-up | 3x
TGUs x 2 ea (35#)
AD x 1:00
Candlesticks x 2 ea (SL!)

Work | 4x
Sled x 200m (135,115#)
SA KB row x 8 ea (15# DBs)
Buenos dias x 8 (75#)
AD x 15 cals

Stretch | 20:00

09 May | M
Warm-up |3x
BB front squats x 10
Row x 1:00
OHW lunges x 20

Work | Front squat + chains 5 x 3 (135,145,155, 165,160#)
Rev Zercher lunches 3 x 8 (65,70,70#)
EMOM x 10:00:
KBS x 10 (53#)
Reaching dead bugs 4 x 1:00
Rest x 1:00 btwn

Monday | The Zerchers sure wake up the booty.

Tuesday | Was listening to a podcast at work which inspired me to try the pike pulses, a move from Gymnastic Bodies, in my warm up.

Sweet baby Jesus, those are hard. Sat there just trying to get my feet off the floor for a while. Like a jedi virgin trying to use the force. Ended up sitting on a 15# plate which allowed me to actually get my feet off the ground. Hadn’t tried the SL candlesticks in a while and I was excited that I was able to do them this time. Had done Tuesday’s session using heavier weight on the sled pulls in the past, but I was feeling it in my flexors instead of my glutes, so I shed some lbs. Feeling pretty sore in the glutes, hammies, and quads. Still searching for my sleep groove.

Thursday | The O-lifting sesh went well. Amanda was my partner and kept me honest on taking full rest, spotting the wall, and breaking parallel on the squats. Again with the power of the grounding. Hollow body holds: the name confuses me, but the movement makes all the abs hurt so, okay! DJ rolled in at shift change with a piece for show and tell: a fancy new bow. Pretty fucking rad, and I can see how one could kill some meat with that.

Sat down and got all the math laid out for the carb cycling plan. Just need to get in the bod pod and find out how much of me is “lean body mass”.

Check out this chic carb-cycling (and turn on the volume):

A video posted by Bread Face (@breadfaceblog) on Feb 21, 2016 at 5:32pm PST


Faux Problems

“What would life be if we had no courage to attempt anything?” -Van Gogh


problem solved
Problem: solved. But seriously, visible cords are the worst!

“Faux” has to be my least favorite F-word. This article, “Your Problems Don’t Matter,” by Dave Ursillo, however, is “faux” real! (Yeah. I just did that.) So, not only are our bodies built for adaption, so are our minds, going for the easiest route to purpose, even if it’s invented. Lots of gems in there. Do you have fall-back imitation problems that circle around? I know I do! I mean, I’m pretty certain once I have an impeccably furnished (and cord-free), newly renovated broad-side bungalow with an emerald green ’71 Bronco in the driveway and can rest a cup of coffee on my big ol’ booty, that I will have found purpose in my life. Am I right?

23 March | W
Pillars |3x
GA squat x 7
Super bird dogs x 10 ea
Scaption press x 6 @5s ea
COB hold x :20

Get a little sweaty | Rowing + DUs

Work | O-lifting
Halting (1s above-the-knee) power clean 5 x 2 (115,125,125,125,130#)
Front squat + chains 5 x 2 (145,155,155,165,165#)
4 sets:
Hurdle hops x 2
Death march (25#s)
Partner leg drops x 10

Stretch | 15:00

The jumps are a weakness of mine, but those hurdle hops were a lot of fun. Really dug the leg drops.

booty 5000 goals
But, seriously, let’s continue with the building a booty plans 🙂


“Sympathy’s easy. You have sympathy for starving children swatting at flies on the late-night commercials. Sympathy is easy because it comes from a position of power. Empathy is getting down on your knees and looking someone else in the eye and realizing you could be them, and that all that separates you is luck.” – Dennis Lahane

Just like you
Click image for source

Recognize the fishbowl you live in.

And that we all come from the same place. So, more empathy, more engagement, less eyebrows.

(Those were my two favorite ear snacks this week. I’m leaving it to you to have to listen and draw the parallels yourself. Mu-ah!)

13 Sept | Su
Rest Day
Protein: 103g

12 Sept | Sa
MFR | 5:00
Mobility | 15:00
Work | Snatch 1RM
x5 @65% (65#)
x5 @70# (70#)
x3 @75% (75#)
x3 @80% (80#)
x2 @85-90% (85#)
x1,1,1 (100, 100, 95# (PR), 100)
Snatch pulls 3×3 @110% (105#)

Stretch | 20:00
Protein: pig ears + chocolate cake

11 Sept | F
Mobility | 10:00
Warm-up | 3 rounds:
AD x1:00
RDL x10
Front squat x10
Push-ups x5

Work | 30:00 EMOM!!!
Evens: power clean x3 reps @65#
at 10:00 + weight (85#)
at 20:00 + weight (105#)
Odds: push-ups x5 + AD x:30

Stretch Sesh | 20:ish
Protein: 106g

10 Sept | Th
MFR | 5:00
Warm-up | Mobility + DUs

Work | C&J x1 (125,135,135#)
Front Squat 3×3 @85% (130#)

Stretch | 15:00
Protein: 147g

09 Sept | W
Rest Day

08 Sept | Tu
MFR + Mobility | 15:00
Warm-up | 3 rounds
Bench press x10
Pull-up scap work x5-8
Jog x200m

Work | Bench press 4×1 (95,105,110,110#)
Rest x3:00
– then –
5 sets:
Hanging leg raises x5 perfect reps
Right into
GH raise x5
Rest x1:30

Stretch | 20:00
Protein: 140g

Tuesday | So many bench vids. Here’s the heaviest one I completed. Yep, still 105#:

And here’s an attempt at 110#:

Wednesday | Stayed up way too late Tuesday night and paid for it ALL day Wednesday. And then ended up taking a rest day because of how crappy I felt. This week I am re-committing myself to the sleep.

Thursday | Sore abs from hanging leg raises. I like that. The clean part of the C&J felt great. I haven’t done a heavy jerk in a while – and having missed the last two weeks of Oly class, well, that didn’t help. The barbell is plenty high enough. “Just” need to get my ass under it.

Friday | Feeling some tightness in the back on the right side. Despite that Friday was pretty great. I felt good and you know how I feel about the EMOMs.

Saturday | Fuck yeah snatch PR!

PR dance
Nailed it

Not making giant leaps over here, but I’ll take 5# jumps, no doubt. Celebrated with Jorden at Crudo. Okay, maybe we had ladies night dinner plans, but why not turn it into a celebration. 

Sunday | Fuck. Yes. Football.


If you don’t get out of the box you’ve been raised in, you won’t understand how much bigger the world is.” -Angelina Jolie

recovery values
Full Recovery = 1.0 or greater (Image from “You Don’t Need More Training, You Need More Recovery” via Breaking Muscle – link below)

Today I am heading back to the box I was raised in! Gonna earn all the recovery points. I might drop-in to a local affiliate. I might not. Either way, it’s gonna be great!

01 July | Wednesday
Rest Day

30 June | Tuesday
Warm-up | +/-2 rounds:
Row x1:00
V-ups x10
DUs x20

Workout | Deadlift 5×1 (185,195,205,205#,-)
– then –
Segmented  Snatch-grip DL 4×4@50% of single rep above (105,105,105,95#)
Rest x2:00
– then –
Single-leg hip bridge 3×20 each leg (small movement, big burn)
Rest x1:00

Stretch | 20:00

29 June | Monday
Light MFR | 10:00

Warm-up | 3 rds:
Wall balls x10
HRPUs x8
Mobility moves
DUs x20

Workout | Incline Bench Press 4×10@ 80% of your 1RM (75,75,70,70#)
Rest x3:00 btwn sets
– then –
3 rounds:
Bar dips x4
Rest x1:00
Chin over bar hold x:20
Rest x2:00
– then –
Band assisted dead bugs 4×1:00

Stretch | 20:00

30 June | Sunday
Active Rest (NFT):
Dog Walk x4mi
Vacuum x30:00
Pool time x60:00
Nap x90:00


Monday | Tender delt on the cap of my right shoulder from Saturday’s EMOM I’m guessing. Dips didn’t go as well as I’d hoped; with the band they felt much better than without. I’m not sure if that’s because there was less load so my movement pattern was better or what. I think it’s possible that I guard that right shoulder a little, limiting how I move. Maybe?

The footage, as requested. First, unassisted, AKA “Sticky” Dips, followed by the band-assisted version…

Loved the loaded dead bugs! …And watching the dudes fall over themselves to watch Amber squat in her no-pants shorts.

this needs to be an emoji too
Another emoji dream that needs to happen

Tuesday | Coming off last week’s “Sweet baby Jesse, I blew myself up again” scare, I took it easy on the deadlifts. They didn’t feel that great so I stopped after set four. The segmented versions were awkward in that I kept trying to make it a segmented snatch. I’m sure it’ll get easier as I get more familiar with the movement. Segmenting the movement makes a person really aware of where they are at in each section of the  lift, that is fo’ sho’! I enjoyed doing them – they were hard. And I got to use straps.

The SL hip bridges were great – small movement, big burn.

June rearview-01

Eating a lot of protein makes me feel like I might only need to eat every other day. So.Full. Not sure I can stick to it, but feel like I should give it a few weeks. Vacation week is sort of an outlier, so I’m thinking I’ll give it a try through mid-end of August. Provided I don’t start busting outta my pants in the wrong places.



 “Do not be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better. ” – Ralph Waldo Emerson

first feet
Image from “First Feet” by Tom Robinson

That Habit Personality quiz from a few posts back lead me to it’s author’s new podcast, Happier with Gretchen Rubin. I know, it sounds pretty corny, but I’m finding it to be really interesting. I like listening to her speak; she has a good voice. And she seems to have a thing for quizzes, too.

As luck, or the universe, would have it, Robb Wolf interviewed her on the latest episode of his podcast. Rob Wolff is like the Kevin Bacon of Paleo Lifestyle Movement. Everything connects back to the Bacon. Robb & Grethen’s discussion is outstanding. They cover how to distill whether you’re an Abstainer or a Moderator, spotting people who generate loopholes, and other behavior & self-awareness concepts.

“Is what you’re doing opening the aperture of your life or constricting it?” -Robb Wolf

Now the photographer in me wants to go on a tangent about how a large aperture affects depth-of-field and image sharpness, which could be an interesting metaphor for life to explore, but I will just leave it alone for now.

17 April | TGIF
Mobility work | 15:00

Warm-up | 4 rounds:
Wallballa x8
DU’s x20

Workout | RFESS 3×8 @ 32_1
Rest x1:00 btwn legs (15# DBs)
– then –
3 Sets:
Deadlift x5 (135,165,185)
Rest x1:00
Ring push-ups x8
Rest x2:00
– then –
Hollow rocks 4x :20
Rest x1:00

16 April | Thursday
Recovery Workout

Work for 25:00, rotating:
Sled walk x100m
AD x1:00
Row x1:00
FLR x1:00

Foam rolling & stretching | 30:00

15 April | Wednesday
MFR |  20:00

AD x3:00
Some Pistoles
Wall balls 3×8

Work | Part “A”
15:00 EMOM!
Wall walk x1
– Part “B” –
Get-ups + Get-downs x12:00
– Part “C” –
Iron Scap Crossover Symmetry x1

Stretch | 20:00

Per the latest episode of Barbell Shrugged with Roop Sihota, Fran Yourself, it seems I need to put the myofascial release portion after the workout. Apparently banded stretching is okay, but that the soft tissue work causes a parasympathetic response. (“feed and breed”>”rest and digest”) I don’t have many banded stretches in my tool-belt, so I need to do some homework there. Any suggestions..?

Some serious delayed onset soreness (Is it delayed if it happens first and second day? Continued onset soreness, perhaps?) from ALL Tuesday’s squats. Left me walkin’ around like:

Oh, how I adore the man at the end there
Oh, that the man at the end there ❤

Wednesday’s workout felt good. The wall walks feel really strong. The hardest part is that last segment on the way down, not letting ma feet slide down the wall. The get-ups feel good. The 44# KB, while it doesn’t feel ‘light” it’s not the challenge it used to be. Tried the next size up – the white kettle-bell whose weight I cannot recall – but it’s TOO heavy. Maybe I can rig up a 5# DB to the blue KB…

The WY’s and the ATYT’s are the most challenging components of the Iron Scap routine. Keeping my arms locked out straight and moving slow & controlled is really hard. Good stuff.

Yep, the RFE split-squats are still hard. Friday’s felt better than last weeks; less recruitment of the quads. As requested, the footage:

Upon reviewing my assignment, I see I missed that whole “reset after each rep” on the deadlifts. That I did not do. And I can understand how it would be important – no “bounce” off the floor. I also should have started at 165# or even the 185#. This is what happens when I get too chatty in the ‘nasium.

And finally, this week I discovered an add-on for my browser – a timer integrated right into the interface! So, I set it for 45:00… then when time’s up I do some movements. Like these.

Or this:

Break up the day with some Brit Brit
Break up the day with some Brit Brit

Which in reality prolly looks more like this:

Get it, Tina
Get it, Tina