Mask Off

“I don’t believe in dressing up reality. I don’t believe in using makeup to make things look smoother.” – Lou Reed


13 May | Sa
Mobilize | 3x
Scap press x 10
Bird dogs x 12 ea
Pope press’n’squeeze x 4 breaths
Hollow rocks x 10 [Not so good at these]

Work |[Brrr crawl]
A. Treadmill walk x 45:00
B. 4x:
Bear crawl x 20m
Reverse flys x 10 (10#)
SUs x 40

Stretch | 10:00

14 May | Su
Warm-up | 3x
Row x 1:00
KBS x 10 + SA snatch x 5 ea
Slam balls x 7

Work | [Snappy snatches]
A. Hip extension 3 x 10; Rest x as req’d
B. BB only 3 x 3 ea: Snatch-grip RDL – Row – HP snatch – BTN press – Back squat
C. HP snatch 10 x 2 (2@75, 5@85, 3@90#); Rest x 2:00
D. Cable pallof press 3 x 10 ea (30, 30, 40#)

16 May | Tu
Mobility | 3x
Wall slides x 10
GA squats x 12
Reaching dead bugs x 1:00

Work |[Why are heavy carries so fun]
A. Bike x 30:00
B. Row x 15:00 (3,450m)
C. 5x: (NFT, but 10:00 OTN)
Single-arm rack carry x 30m ea (40,45, 3 @50#)
Jump lunges x 10
Forward leaning rest x :30

Stretch | 15:00


Sa | Check. Not a huge fan of the treadmill. Or a small one. But I did it anyway. And learned about how dudes in India want their wives to breastfeed them. Fah-reaks!

we all just freaky human.gif
We’re all just a bunch of

Also, mirrors are not only great for checking your form (yep, pretty sure that’s the first time I’ve done bear crawls with my tank dropped and shins parallel to the floor), but they also make for trippy workout surveillance vids:

Su | Wasn’t sure if the hip extensions were on a machine, or the GHD. Did the latter; they are way more challenging that GHRs. Worked barbell only snatch balance and heaving snatch balance between sets on C; things felt really nice. The upper glutes *pauses to search for the proper anatomical term*… *additional pause while I feel up ma glutes*… I think the mins, maybe the meds. Yeah, those guys are sore from the include treadmill, if I had to guess.

Tu | Might have shorted myself on the carries #littlegymproblems Will verify next time that I get the right, um… stimulus.

Dirty Birds & Dollar Stores

“You know what’s better than chicken? Everything.” – Power Athlete keeping it real.

tumblr_mokibcicy91qz6f9yo1_r1_500
John Cooper Clarke, Evidently Chickentown

Recently, I was chatting with a non-gym friend about the change of my gymnasium environs from that of a CrossFit affiliate to the globo style.

He politely asked me how it was going, blind to the differences between the two, other than the Kool-aid and the mirrors. When I explained that most days I was really cool with the change of venues – recognizing the opportunities the shift in training has to offer, finding enough familiarity to hit the ground running, and appreciating ALL the amenities and ALL the cleanliness (yes, I will use your shower accouterments, towel service and sauna, thank you!) – some days, oh some days I reminisce for the warehouse. (This is where I refer to my own words on the matter.)

My friends response went something like this, “Ahhh, it’s like you’ve been a hoarder for years and you suddenly realized everything is covered in cat shit and filled with knick knacks from the dollar store.” Um… Yeah… Actually, no.

But his statement got me thinking. It is about taking a step back from what you’ve become accustomed to, and viewing what’s in front of you with fresh eyes. (Anyone else feel like they’re constantly checking themselves on that front? Anyone?) I think what my friend was trying to say is that the only difference between the two gyms, is my perception of what I believe them each to be. Man, I’ve got smart friends!

And here’s a great related read that touches on some of those old beliefs currently getting rewritten in my repertoire. Do any of them sound familiar with you?


29 Apr | Sa
Warm-up | 3x
Row x 1:00
ATYs x 5 ea
TVAs x 15

Work |
A. 5x:
BB press x 10 @33×1
Rope singles x 30
Monster walks x 10 ea
B. BTN press 4 x 5 @4112 (55 – fail on 5, 4 @50#): Rest x 2:00
C1. Half-kneeling bottoms-up KB press 4 x 6 (20#); right into
C2. Single-arm front rack carry x 20m ea (40, 3 @45#)
D1. [Single-arm?] DB snatch 3 x 6 (30, 35, 40#); right into
D2.Single arm bench @2121 (25, 30 – fail on 4R, 27.5# – fail on 6R)

Stretch | 10:00

30 Apr | Su
Warm-up | 3x
Row x 1:00
Slam balls x 5
DUs x 20

Work |
A. Power clean singles x 10 (135, 135, 140, 140, 145, 140#…)
B. Clean pulls 4 x 3 (175, 185#…); Rest x 3:00
C1. Cable pallof 4 x 10 ea (40, 45#…); right into
C2. FLR x :30

Stretch | 10:00

04 May | Th
Mobilize | 3x
GA squats x 10 ea
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 10

Work | “Burns + Grows” [fave]
A. Bike x 20:00
B. Row x 10:00
C. 5x: Goblet squats x @33×1(35#)
Jump lunge x 10 (ea)
Bear crawl x 20m [sub: FLR x :30]

Full stretch | 20:00


Sa | Conducted some pre-workout research regarding the tempo work, as I needed a refresher. Notes resulting from research – some shit just ain’t for keyboards:

tempo is for sketching
Did I get it correct? Sure felt correct

Hope I didn’t fuck up the tempo work. Was still a total tard with the single-under coordination…

Totally cracked myself up attempting them. Right side was sticky with the BTN’s. Dropped down to fiddy so I didn’t do the neck strain thing. Bottoms-up is humbling; watching the footage, looks like I could improve my technique, keeping my elbow in alignment.

Su | The power cleans felt off; slow elbows, which isn’t normally an issue. The pulls felt good. Dug the pallofs and plank action. Footage reveals I need to commit to the lunge on the pallofs; was doing more of a quarter squat thing.

Th | Holy crap that part “C” was fun times. Looks like I could get lower in the lunge on the jumping lunges as well as work on keeping my body in vertical alignment – no lean. Wanted to go heavier on the KB but still some weird shit going on at the bottom on my right side, and the 35#er allowed me to do the movement minus the weird shit. Subbed the FLR for the crawls as the alley way behind the benches was occupied by bros. Would really like to give this a shot with the crawls in the future.

RSN – that’s acronym for Random Site Note – the crew at BBS totally featured battle ropes this week – something I’ve seen a ton of at the new gym… Curious.

Spirit Animals

“There is a beast inside of man that should be exercised – not exorcised.” -Anton LaVey

maple syrup
Image by Sue Demetriou

While I like to imagine that my spirit animal is “a sleek black panther covered in maple syrup shaking in slow motion”, according to Primal Astrology, I’m a Tarantula. I’d agree that I’m a tactile person, with a tendency to become detached, who doesn’t mind walking a different path, and  has a fucking great sense of humor. And who is very modest.

What’s your spirit animal? And would you agree with it’s characteristics?

Ooh, and I can’t take credit for that incredible mental image of the panther. That’s all Neko Case. Love her!


03 August | Monday
MFR buns ‘n’ hammies | 5:00
Warm-up | 3 rounds:
Bear crawl xLength of gym
Bench press x10 empty bar
Ring rows x10

Work | Bench press 5×1 (80, 85, 90, 95, 100#)
Rest x3:00 btwn sets
3 rounds:
Incline bench press x10 @ 50% (55#)
Rest x1:00
Bear crawl x length of gym
Rest x:30
Death march x length of gym (25# DBs)
Rest x2:00

Stretch | 20:00
45DNC (10)

02 August | Sunday
Rest Day
Dog Walk + Stretch

01 August | Saturday
O-lifting Class
Warm-up | 100 DUs
Mobility stuff

Work | Clean High Pull + Hang Tall 5×1-1 Clean @65-75% (95, 95, 95, 105,105#)
Clean & Jerk 15×1 @65% (105#)
Pause Clean Deadlift 5×2 @100% (155#)
Back Squat 5×5 @ 75-85% (115, 125, 125, 125, 125#)

Stretch | 20:00+
Light MFR
45DNC (10)

31 July | Friday
MFR | 6:00
Warm-up | 3 rounds:
PVC OH walking lunges x20
Body rows x10
Wall ball x8

Work | 5 sets:
Zercher reverse lunge x6 ea (45, 45, 45, 55, 55#)
Rest x1:00 btwn legs
Single-leg hip thrust 4×12 ea
Rest x1:00 btwn legs
Banded dead bugs 4×1:00
Rest x:30

Stretch | 20:00
45DNC! (10)


Friday | The reverse zerchers provide evidence that one side moves differently than the other; shits strong & stable on the one side – on the other I wanna do this funny hip tilt thing. I’m a little obsessed with the hip thrusts – such a tiny movement but so… much… squeezing… Love the banded dead bugs too. My ablets were pretty sore from Oly class on Wednesday. I guess snatching is easier when you use those suckers.

Saturday | The buns are super from the thrusts, which made the pause DLs awesome. Yep, the glutes and hammies are engaged -check. Hadn’t jerked in a while… Mmm … There’s a jerk joke there… But the movement overhead felt good. I got frustrated with myself on the back squat. I’m feeling it in my hip flexors -especially on the right side – more than I should be. Which means I am still not getting/keeping that glute involved. I am SUPER pumped about Oly class. The energy in the gym is just fantastic and it sets a fucking awesome tone for the rest of the weekend.

After having made the decision to try to complete the Nutrition Challenge without indulging in a cheat meal, cupcakes were presented at a soiree Saturday afternoon, along with some vino. NBD. I had a fantastic time – the company couldn’t have been better – and it was just lovely. What cheat meal?

It’s interesting, I think it can be pretty common for us to think, oh man, I don’t want to be the weirdo at the event not eating this or that, or that people will comment on what you’re shoving in your face. The fact is people are self-involved, they aren’t watching what you eat. And if they are, that’s their issue, not yours!

the silent rant
The silent rant

Sunday | Sore in the midback, hammies, and glutes. Shoulder feels great – I’d  say a 9 out of 10. The glute/inner thigh is like a 7 or 8. Things are feeling much better than they were a few weeks ago!

Monday | The benches felt strong! Using two 45# bumpers on the incline really put the load in my triceps, or at least that’s how it felt. I love having a prescribed warm-up, it’s so luxurious. The marches with the 25#ers was challenging. I liked it.

08-03-01