Future Past

“The mind is a curious thing. The reason why we sometimes find ourselves in awe of moments as they are happening is because the mind never lives in the present, the body does. But the mind shifts between what the body has left behind and what’s yet to come.” -Sidd Long

Pygmalion & Galatea  | The myth and the painting, by Jean-Léon GérÎme. Can you guess who is who? #alessoninLats #dabootyofthesuperiorplane

Check out the opening segment of this episode of Modern Love on the differences in the way men and women write about – and think about – love. Is your view into the future and/or the past?

21 Mar | Tu
Mobility | 3x
Wall slides x 10
Chin-over-bar holds x :20
Single-leg elevated hip bridge x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
BB press x 8
DUs x 20

Work | 10x
Bench x 3 (85#)
Rest x 1:00
Body row x 6
Rest x 1:00
-and den-
Single-leg hip bridges x 12 ea (20, 25, 30, 30#)
Rest x 1:00 btwn legs
-and zen-
AD x 10:00

22 Mar | W
Warm-up | Oly prep

Work | x 30:00, rotating:
Sled push x 100m (215#)
Farmers carries x 100m (53#ers)
AD x 20 cals

Stretch | 10:00

24 Mar | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Hanging straight-let raise x 8

Warm-up | 3x
AD x 1:00
Banded row x 10
DUs x 20

Work | EMOM x 20:00, rotating:
DB snatch x 3 ea (35#) + slam balls x 3 (30#)
Row x :30
Alternating TGUs x 10:00 (44, 53, bottoms-up 26#)

25 Mar | Sa
Mobility | 3x
Single-leg elevated hip bridge x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 8
Supinated BB row x 8
Wall walk + taps x 10
DUs x 20

Work | O-lifting
Snatch + hang snatch x 10 sets [Across – medium weight – technique] (95#)
Rack jerk 10 x 1 (125#)

Mini-stretch | 10:00

Light week – going by feel. The sled work on Wednesday was legit hard – lots of heavy breathing – or effort to manage it.

First time ever doing the single-arm dumbbell snatches. Focused on keeping the shoulders in alignment per the M&M #nofire

Warming up for Saturday Oly I was totally able to trace the tightness from my back to hip as I moved into a squat – which lead me to turn those snatches into powers. Collecting data…

The adductors! The fab five muscles make up what we know as groin musculature and often undervalued in terms of the role in performance and human movement and often overlooked as well. They attach to the inner portions of the thigh and also to the pelvis at different locations. The longus, brevis and magnus attach more anteriorly whereas the pectineus and gracilis attach more posteriorly and part of the anterior oblique subsystem and lateral subsystem, and powerful muscles with many aspects of stabilization especially during walking. They are also direct antagonists to glute max, TFL and glute medius. These son-a-bitches can either be facilitated or inhibited depending on many factors. —————————————————– For example , if the glutes are on vacation and not functioning properly (happens all the time), The hamstrings often take over the primary work of the glutes to extend the hip. This creates strain particularly on adductors to adduct the hip because the glutes are inhibited. The most common groin pulls are (pectineus, adductor longus/brevis). They are also analogous to tibialis posterior and peroneal's roll and stabilizing the ankle during frontal plane movement, and my fav, also involved in eccentric deceleration and aspects of rotation. —————————————————– If adductors are dysfunctionally or chronically tight, they will always battle with the glutes or other musculature and won't allow the pelvis to get out of large anterior tilt with internal rotation and will cause issues throughout the chain and even create knee pain as well. In most cases the adductors are overworking (facilitated). Release adductors if you have a hip pain,knee pain and groin pain, but first find out why they are overworking in the first place. #muscles #movement #performance #anatomy #strength #awesome #flex #coach #knowledge #gains #instadaily #picoftheday #glutes #squats #athlete #results #rehab #lifting #science #lifestyle #gym #workout #training #strong #bodybuilding #powerlifting #fitness #exercise #health #followme

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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
Russian DB step-ups x 12 ea (25#ers)
Rest x 1:00
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.

La Lingua

“I can live for two months on a good compliment.” -Mark Twain

Romaleos, please

Having recently finished The Five Love Languages via Audible (feels a little like cheating, and I still prefer to feel the pages between my fingers, so full disclosure), I found this conversation about the book to be a nice digestif. The book made a lot sense to me, despite the extraneous church and marriage noise. I found myself reflecting upon close relationships, past and present, seeing if I could extrapolate which of the languages friends, family, and exes use(d) to express their love. I also wonder if there’s a correlation between “touch”ers and pet lovers; the whole tactile connection and all.

It turns out unsolicited dick pics – not a language of love. No wonder that didn’t work out.

11 Sep | Su
Mobility | 3x
Wall rotation + press x 10
Banded rows x 10
Super bird dogs x 10 ea
Hanging knee raise x 10 (straight legs last set)

Work | EMOM x 30:00, rotating:
Bench press x 3 @ 75# + DUs x 30
1-1/4 Back squat x 3 @ 85#
AD x 1:00

Stretch | 20:00

10 Sep | Sa
Work | O-lifting – Week 2
Muscle snatch 5 x 2
Snatch 5 x 2
Clean 5 x 2
Rack Jerk 5 x 2
Isometric holds: back squat 4 x 8-10s
AD x 25:00, OH walking lunges x 20 e’ery 5:00

09 Sep | F
Mobility | 3x
Scap press x 10
SL Elev hip bridge x 12 ea
Reverse curl-ups (slow + squeeze) x 10

Warm-up | Row x 500m
BB row x 8
BB RDL x 8
KBS x 8 (53#)

Work | 10x
Back squat x 2 @ challenging weight (145,150#…)
Rest 2:00
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
Death march 3 x 20 steps (20# DBs)
Rest x 1:30

Took an extra rest day this week. Fighting something… Hmmm. Was ready to get back at it Friday. The squats felt good. I focused on breathing – sip, sip – and driving the elbows forward on the up. Wondering where my 25’s at for the death marches; guess I need to get after it with the 30’s  😉

Saturday was a detour. High heels all week at work + sleep tweaks + death marches (?) = a fired up mid-back that gets it’s revenge during muscle snatches. Scratched the barbell workout and hopped on the bike.

With the back feeling much better, did some movements on Sunday. Spent some extra time on the foam roller. Thankful the back seems to have recovered as quickly as it did. Stepped on the scale just to check-in. A buck fiddy-two.

Questions & Answers

“Judge a man by his questions rather than by his answers.” – Voltaire


01 May | Su
Hike with the DTP Crew!
Siphon Draw @ Flatiron

30 April | Sa
Pillars | 3x
Wall press x 10
Plank + reach thru x 8 ea
Scaption x 8
Reaching dead bugs x 1:00

Work-ish | 4x
AD x 5:00
Wall walk x 1 + 10 taps at the top
SL RDL x 8 ea
Bicep curls x 12 ea

Stretch + Mob | 20:00

28 April| Th
Mobility, AD & Stretch | 45:00

Friday eve was spent pant-less, watching A Christmas Story, whilst having needles penetrate a few layers of skin…

I know, but it was all very zen, so… acceptable.

Saturday I did some recovering on my new favorite AD – the one with the luxurious seat and tight pedals. Mmm, girl. Had some pain come into play on my right shoulder when I tried the taps on the wall walks. Thought maybe I could position my way out of it, but nearly performed a faceplant dismount when it happened again on the second round, just took those babies out. Looks like I have some more QT with Raymundo in my future.

Sunday’s hike was outstanding.

da hike-01
The green arrows indicate where the group foto was taken
da crew
The group foto

I love the evolution of conversation from start to finish on challenging hikes. How it covers some ground, just like the body, moving from jokes & catching up to life philosophy to why it seems like the more you know yourself, the harder it can be connect with some people, then back to how delicious coffee is and how selfies are surely an indication that the world is going to shit, and how the fuck can we stop this madness. So many questions and answers.

Lightning Bolts

“The price of anything is the amount of life you exchange for it.” – Henry David Thoreau

love your people

I decided to quit some things this weekend. They were pretty much lightning bolt decisions. So, here’s an article about quitting things. I’m definitely not quitting DTP or training, but I can relate to the idea of quitting something that you feel defines you.

11 Oct | Su

10 Oct | Sa
Warm-up/Pillars | 3 rds
Hanging leg raise x5
Prone Y Raise 2(x6)
Super Bird Dog x5ea
DUs x20

OlĂ© | Snatch – 100# base
1×2 @80% (80#)
1×1 @85% (85#)
3×1 @90# (90#)
Snatch Balance  – 115# base
1×4 @60% (70#)
1×3 @65% (75#)
3×3 @70% (80,80,85#)

Stretch | 20:00

09 Oct | F
MFR | 10:00
Pillars | 3 sets:
TVA Leg Drop x14
Banded Clammies x6ea
Reverse Table x10
Scap Press x6 @:05ea

Warm-up | 3 rounds:
RDL x10 empty bar
Row x200m
DB reverse fly x10

Work | Deadlift – 205# base
Rest x3:00 btwn:
5 @ 55% (115#)
5 @ 65% (135#)
5 @ 75% (155#)
3 @ 85% (175#)
1+ @ 95% (3@195#)
4 sets:
Snatch grip rows x8 (45,3×55#)
Right into
Bench press x10 reps @ 50% (55#)
Rest x3:00
– then –
Banded hip thrust March 4×1:00
Rest x1:00

Stretch | 20:00

08 Oct | Th
Rest Day

07 Oct | W
MFR | 10:00

Work | Olé
C+J (-J)
2+2 @80% (110#)
2+1 @85% (120#)
3(1+1) @90% (125#)
Front Squat
1×4 @75% (115#)
1×3 @80% (125#)
1×3 @85% (130#)
3×2 @90% (140#)

Stretch | 20:00

06 Oct | Tu
MFR | 10:00
Pillars | 3 sets:
Wall Angle Rotations 2(x6)
COB Hold x:20
Super-Bird Dogs x5
Cobra 2(x:30)

Warm-up | 3 sets
Single-arm press x10 ea
DUs x30
Reverse DB fly’s x15 – 5# plates

Work | Press – 70# base
Rest x3:00 btwn
5 @55% (40#)
5 @65% (45#)
5 @75% (50#)
3 @85% (60#)
1+ @95% (7 @65#)
4 sets | DB rows x8 ea (30#)
Rest x:30
Push-ups x8
DUs x:30
Rest x3:00

Stretch | 20:00

05 Oct | M
MFR | 10:00
Pillars | 3 sets
Banded walks x8 ea
Elbow Plank w/ Fwd Tap x5ea
GA Squats x8
Lunge Matrix x5 ea

Work |  AD x25:00
Every 5:00 perform 1 TGU ea (44#)

Stretchin’ | 20:00

Saturday | Oly class went well, though my shoulder wasn’t very happy Sunday. Maybe a little too much overhead work. Working on turning my elbows back in the catch position, whilst also transitioning out of the hook grip. Tricky. But fun. Played around with some press to handstand progressions after class.

After listening to this week’s BBS, I’m thinking like I should be incorportating some hollow position work into my warm-up. Do all the things! (And if you ever doubted that misogyny and sexism still exist, check out some of those comments on You Tube. No way if those were two bros, would such things be said.)

Friday | Didn’t go crazy on the DLs as the back was still a little  tight. No, Salt-N-Pepa, do not push it.

Snatch-grip rows were a little awkward. Really had to resist the urge to shrug on the right side by the last set. The banded march things were legit. In theory, should a person be able to keep the hips totally level and still? Or is it fine if your hips shift some, provided you are keeping your hips up?

Wednesday | Skipped the jerks on the C+Js. Changing my grip on the barbell during front squats has changed my life. Or at least my front squat.

Monday + Tuesday | Nothing to report. TGUs are the best.


Who’s Your Kevin?

“You are just me, living a different life.” -Aubrey Marcus

the first Kevin I think of
The first Kevin that comes to mind… handling the groceries like a boss

I’m not sure if it’s the pool or the remote location, but house-sitting seems to have taken my podcast consumption to another level. Having caught up on all my usual ear snacks, I sought and found a new-to-me podcast and, oh man, was it good. The Rules of Success Podcast Episode #40 features Kate Galliett. I found it to be an awesome conversation. I’ll tease you with what I found to be some of the highlights:

  • Who’s your Kevin right now? Who are you Kevin to? Who are the people who are helping you develop as a human?
  • There’s more than one road to Rome. But not Ahwatukee.
  • Take what’s good and leave the rest. There’s something to take away from any situation.
  • How you do one thing is how you do everything. If Kevin trains with shitty form Kevin carries the groceries with shitty form. I think you could extrapolate this further, too. How you train is how you work is how you love, etc…
  • We find who we need to. How neural drive can translate to the intangible components of life, pulling energy and people to us. It’s the Law of Attraction!

So, who are your Kevins…?

19 July | Sunday
Active Rest Day

Dog-walk + an aerial fitness class
DTP 45DNC Day 05 (10)

18 July | Saturday
Mobility | 10:00

Workout | EMOM x30:00 (95#)
Deadlift – Hang Clean – High Hang Clean – Push Press
swapped Front Squat for the Push Press half way through

Stretch Class | 20:00

DTP 45DNC Day 04 (10)

17 July | Friday
Workout | 30:00
AD x5:00
Wall balls x5

Stretch | 20:00

DTP 45DNC Day 03 (10) 

The last few workouts have been all about keeping the wheels greased and seeing how the body feels. I’m a good kinda sore from the barbell EMOM on Saturday. Sunday’s aerial fitness class focused on stretching and mobility, and that felt good. I continue to work on sleeping in a good position, trying not to irritate the shoulder or the hip. Things are moving in the right direction; I’m feeling better than last week.

Coming off the first weekend of the Nutrition Challenge, I found that I’m eating more carbs than I thought I was, though the Qwest bars could be a contributing factor. As I’ve killed the box of bars already, I’ll be switching to the protein powder this week. We’ll see how that changes the breakdown. I’m still working on getting that protein number up to where it should be, but being back in my own kitchen can’t hurt.

I’ve exceeded my daily allotment of calories as determine by My Fitness Pal on two of the challenge days so far. I don’t sweat it because I don’t log my activities. It’s my understanding that the calories are a rough target, but that we should put more emphasis on hitting the macros. I suppose this depends on the individual and where they are at. How is that ALWAYS the answer!?

I don’t log my activities because it seems so imprecise, so relative. What one person considers rough, another might find easy. This article from NPR links to an activity compendium which is very extensive and very specific. Where do you draw a boundary between exercise and activity? My personal aim is be more active overall, so I try not to compartmentalize which activity “counts” and which doesn’t. But then again, I guess it comes down to the individual.

So when it comes to the fitness apps, and life, the benefit isn’t in the tool, it’s in how you use it. Thanks, Katy Bowman.


Solvitur Ambulando

“I will walk by myself
and cure myself
in the sunshine and the wind.”
-Charles Reznikoff

From Sidewalk Psychology by artist Candy Chang


I’m endlessly amazed at the impact the ritual of my morning dog walk has on the rest of my day. Even the most reluctant start is reversed after just a few minutes in the morning sunshine. Because of this, perhaps, I was struck by a series from artist Candy Chang, Sidewalk Psychology: Self-Evaluation in Transit. She does a lot of great work. Click on the image to check it out. I particularly love Confessions, Before I Die , and I Wish I Was.

It’s important to maintain proper position while walking and figuring out your shit. The concept of “primal” posture was presented in, “Lost Posture: Why Some Indigenous Cultures May Not Have Back Pain”. The segment features the work of Esther Gokhale, a “posture guru” who studied biochemistry at a couple Ivy League schools as well as acupuncture in San Francisco. Gokhale argues the shape of our spine should be a ‘J’ rather than an ‘S’. I don’t know how qualified Gokhale is to be dishing out posture advice, but “beefy abdominal muscles” and a less sedentary lifestyle sound good to me.

Esther Gokhale’s 5 Tips for Better Posture:

  • Do a shoulder roll
  • Lengthen your spine
  • Squeeze your glutes
  • Chin back
  • Bellybutton in #NoSeltering

I modified that last one. Because… ouch. My posterior chain cries for hers. And you know I did the walnut test when walking Bo this morning. Primal posture, check.

10 June | Wednesday
Warm-up | 3 rds:
Banded walks x8
Clammies x8
Wall balls x8
DUs x20

Workout | Back squat 4×3 (135, 145, 155, 160#)
– then –
3 Rounds:
Box step ups with KB front rack x10 each leg (26#ers)
Rest x1:00
Snatch grip deadlift x5 @100#
Rest x2:00
– then –
Tabata AD for cals (71)

Stretch | 20:00

09 June | Tuesday
Rest Day

08 June | Monday
Warm-up | 3 rds:
Wall ball x10
Walking lunges x10
DUs x20

Training | AMRAP #1 (5+100)
10:00 at consistent pace:
Run x200m
Box yumps x5 @24″
KB push press x5 @ 26#
– Rest x4:00 –
AMRAP #2 (4)
10:00 at consistent pace:
Row x200m
Power clean x5 @ 65#
Push-ups x5
– Rest x4:00 –
AMRAP #3 (5:00 – 2rds)
10:00 at consistent pace:
AD x20 cals
DUs x20

Monday. Kicked. My. Ass. Not sure if it was the 105° temperature or what, but I DNFed AMRAP #3. Now, the rest of the day I will only speak in acronyms.

Monday’s poor performance provoked me to reflect on the previous week’s regime and I discovered I hadn’t taken a rest day. Unacceptable. So, Tuesday was a rest day.

Wednesday the right glute and low back were feeling a little tight. The back squats felt good; I didn’t push it because of the tightness. Here’s the last set at 160#:

Front racks are the best ab workout ever. Couple them with step-ups and oh my, my. The AD felt fine; I was pretty fatigued (again with the head and humidity) and it wasn’t my finest performance. I’m gonna go ahead and call this week “Summer’s Bitch Slap”. I just need a few days for some adaptation. And a few extra hours of sleep this weekend.

In unrelated news…

my spirit animal
Tina Belcher might be my spirit animal