Getting Owned

own yoself

Wait But Why – Chef or Cook? (Really long. Really good. Many notes. More questions.)


24 May | Th
Warm-up | 3x
Row x 1:00Scap Pus x 10
Reaching DBs x 1:00

Work |
A1. Pendlay row 5 x 10 [1:00] (2@75, 3@80#)
A2. Pin bench x 5 [1:30] (75, 2@80, 2@85#)
B1. SA OH 45 lunge 4 x 8 [1:00] (25 DB, 3@30# KB)
B2. Ring rows x 10 [1:00]
C. McGills 3 x :45 ea [:15 btwn]

25 May | F
Mobility | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Bird dawgs x 10 ea
Rev curl-ups x 10

Warm- up | x 1 ea
Alternation get-ups @ 35, 40, 45, 50#

Work |
A. Continuous pace x 10:00:
DB PP x 5 (25#ers)
Sit-ups x 5
Air squats x 5
TGU x 1 ea (55#)
B. 10x:
HPC x 3 with fast turn-over (3@95, 3@105, 4@115#)
DUs x 30 [1:00] (UB except set 4)
C1. BB bi’s x 12 (30#)
C2. Skull crushers x 12 (30#) [1:00]

PT moves | 3x
A. Bicep opener x 5,5,5,5 (5#)
B1. Pillar to plank x 10
B2. KB arm bar x 5 ea/ea (30#)

26 May | Sa
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Prone y raise x 10
TVAs x 15

Warm-up things | 2x
Samurai squats x 3 ea @35#
Windmills x 6 ea @35#
Pistoles x 3 ea

Work |
A. Row x 12:00
B. 4x:
Side plank x :20 ea
HS hold + hip taps x 10 ea Walk walk + shoulder taps x 10 ea
KBS x 5 (55#)
C. Bike x 20:00

Stretch | 10:00

27 May | Su
Pre-warm-up | Two Bit Peak Trail +/- 3 miles
Warm-up | 3x
Wall balls x 10
Banded RDLs x 8 ea
SA KB snatch x 5 ea @35#

Work | Fave
A. BS 7 x 1 [3:00] (165, 6@170#)
B1. Sumo DL 5 x 5 [RI] (185#)
B2. Sled push x L [RI] (+135, 4@ +160#)
B3. SA BU KB carry x L ea side [1:30] (25#)
C. Wall-pressing DBs 4 x 20 [:15]
D. PT exercises

28 May | M
Mobility | 3x
GA sqwats x 10
Monster walks x 10 ea
Scap press x 10 – slow and deliberate AF

Pre-heat | 4 x 3 ea:
RDL
FS
BTN press
Kang squat

Heat |
A. Cleans 10 x 2 working sets [1:00] (5@115, 2@120, 3@125#)
B. BTN push jerks 5 x 2 [1:30] (95, 100, 105, 110, 115#)
C. FS 5 x 5 med lbs [2:00] (120, 4@125#)
D. 3x zercher squat x 5 + rev zercher lunge x 5 ea [2:00] (85/75, 2@75#)


Th | Shoulder bugged a little on the start of the bench presses; adjusted my position and that seemed to help. Made a discovery on the curl-ups: pressing through the heel really turned up the burn. Like when you flex your foot really hard on dead bugs. Surely those things are related somehow.

F | Talked myself through each section of my workout, from MFR to the PT moves, but made it. Felt good after.

Sa | Mid-back on the right side is bugging me just a little. Modified the hip taps to shoulder taps; hip taps keep my on one arm longer than the shoulder taps do, and I was a little unsure about the lock-out. Need not be skerred next time.

Su | Really liked this workout, despite the fact I didn’t perform very well. Squats were shit. Struggled despite the lighter weight. Dang, that grunt work on part B. All the abz were felt, though not necessarily seen, during part C. Gonna up the lbs on my PT moves next go around.

M | Cleans felt rusty. Took some vid to assess what I need to adjust… Didn’t see anything at the time. Got home, watched again, and realized it was the speeds, again. Okay. BTN push jerks were really fun. I can start heavier next time. I say that a lot, “next time”… Am I too conservative, I wonder? Noticing I am struggling out of the bottom on all the lifts. Dang that was feeling so hot a month-6 weeks ago… Hmm. About a 30# difference between what I SL zercher and what I double-leg zercher… That caught up with me on the first set. Shed some weight and that was better. But dang, weakness was the right leg.

Back to it work week goals: Not to feel like the dude in black by Friday…
owned.gif

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My Pleasure

do nothing nothing to do.png


01 May | Tu
Warm-up | 3x
Row x 1:00
KB RDL x 5 ea
Goblet x 5
KB snatch x 5 ea

Work | FTA
A1. SA press 5 x 5 [RI] (2@25, 3@27.5#)
A2. Good morning x 10 [1:00] (75#)
B1. Zercher squats 3 x 5 [1:00] (2@115, 125#)
B2. KBS x 7 [1:00] (60#)
C. Bike x 20:00

03 May | Th
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10
DUs x 20

Work |
A. Sumo DL 7 x 2 [3:00] (205, 215, 2@225, 1 rep @235 (PR), 2@225#)
B. RFESS 5 x 8 ea [:30 btwn sides] (15, 2@17.5, 20, 22.5#)
C. SL hip bridge hold 3 x :30 ea [:15 btwn sides]
D. EMOM x 10:00, DUs x 40 30

04 May | F
Mobility/Warm-up/Holy fuck this took me longer than I had planned | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Hip CARs x 3 ea
TGUs x 2 ea (40, 45, 50#)

Work |
A1. COB negatives 5 4 x 4 @ 33_1
A2. Push-ups x 10 (last 2 rnds on my knees)
A3. SA press x 5 ea [2:00] (2@25, 2@20#)
B. Seated cable rows 5 x 10 [1:00] (70, 4@60#)
C1. Face pulls 4 x 12 (20, 3@30#)
C2. Bi’s x 12 (ea) [1:00] (15, 17.5 2@15#)
D. Row Stairs x 10:00, alternating easy + challenging pace OTM

05 May | Sa
Camelback – Cholla Trail

06 May | Su
Mobility | 3x
GA squats x 10
SA plank hold x :20 ea
Reverse curl-ups x 10

Warm-up |
Bike x 10:00, e’ry 3:00:
Push-ups x 5
DUs x 30

Work | [Fave Buffet]
A. 4x:
Box squats x 5 (125#)
SL HB x 10 ea
GHR x 10 [2:00] (15#)
B. EMOM x 20:00, alternating:
Slam balls x 10 (20#)
DB push press x 10 (20#ers) + sit-ups x 5

Stretch | 10:00


Tu | Workout felt good. Pressing on the right side weak out of the bottom. Man, KBS feels good, as do dem zerchers.

Th | Sumos felt gooood. PR! Hammies sore from Tuesday. Don’t think I’ve ever felt the split squats so much in my glutes and hammies – solid. The DUs felt awkward and clunky and I was squeezing my shoulders, so I dropped some reps. The movement felt better by the completion of the EMOM. Just a little rusty… and maybe a little fucked up from heels all week.

F | Weak. As. Fuck. Not happy at all with how this workout felt. Eeked out four rounds on part A; felt awful, and not in a challenging way, in a nothing wants to work way. Where my lats at on part B. And felt like my body with two halves on the rower. So much so that I stopped and did intervals on the stairs. Here’s to tomorrow being a new day. And to setting up some shoulder PT.

Sa | Was the person starting up Camelback at the time I am usually gone and sipping coffee in the sun. The company was worth it. It’s good to mix it up.

Su | Feeling the RFESS in the booty. Didn’t want to work out. Did it anyway. The day turned around.

Dress Codes

“There is no such thing as bad weather, only inappropriate clothing.” -Sir Ranulph Fiennes

dress codesI really like that quote. Funny that it stumbled across my desk just as I was whining about how cold it is in the new office. Haaay, Universe. I feel like you could break that quote down – mad lib style – and apply it all over the friggin’ place…

“There’s no such thing as a [adjective] [noun], only inappropriate [verb].”

Yes, I took liberties: clothing, dress (noun), dress (verb). Hmm. But it’s not quite there…

“There’s no such thing as a [noun that’s out of your control – gravity problem], only inappropriate [verb within your control].”

Let’s try.

“There’s no such thing as a shitty traffic, only your (my) lack of preparedness.”
“There’s no such thing as a lame workout, only your attitude towards it.”
“There’s no such thing as a toxic relationship, only your decision to remain in it.”
“There’s no such thing as a stupid question…”

Meh. There are no absolutes, friends.

Test it out. Does it work with your “code”?


23 Jan | Tu
Warm-up| 3x
Wall ball x 10 @15#
SA KB press x 5 ea @25#
KBS x 10 @ 45#

Work | Favorito burrito
A. 5x:
FS x 5 @75% (125#)
BS x 5 [2:00]
B. Reverse Zercher 4 x 8 ea [1:00 btwn legs] (75, 80, 2@85#)
C. 3x:
SB x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m (:56, :50, :49)

Stretch | 10:00

24 Jan | W
A. Stares x 25:00
B. 5x:
BU ½ kneeling KB press x 8 ea (20#)
KBS x 10 (50#)
DUs x 40 (UB, 36, UB, 20, 20)
C. 4x: BB Dbl DB bi’s x 15 [1:00] (15#)
Tricep push-downs x 15 [1:00]
D. Bike x 15:00

27 Jan | Sa
Mobility | 3x
Shoulder CARs x 3 ea
Cossacks x 8 ea
Prone y x 10
TVAs x 15

Warm-up | TGUs x 10:00
Work |
A. Stairs x 20:00 (alternated levels 7/8 e’ry 5:00)
B. 4x:
Dbl OH carry x 30m (25/30# KB)
Sled x 30m (+135#)
Sit-ups x 20
C. Bike x 20:00

Stretch + handstands | 10:00

Jan 28 | Su
Warm-up | 3x
Row x 1:00
SB x 5 @20#
SL KB RDL x 5 ea @35#

Work | FTA
A. 3x:
RDL x 3
Bent-over row x 3
P snatch x 3
BTN push press x 3
Good morning x 3
B. DL 7 x 2 [2:00] (200, 3@205, 3@210#)
C. P snatch 7 x 2 [2:00] (75, 80, 3@85, 2@90#)
D. GHD (globo-style) 4 x 12 [1:00] (10#)

Stretch + Ayche-ess-dub-yas | 15:00

29 Jan | M
Mobility | 3x
Hip hikes x 12 ea
Bird dogs x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x :45

Work |
A. 5x:
Jump rope x 1:00 lunges x 12
SA DB (only I did KB) snatch x 3 ea (2@35, 3@40#)
Goblet squats x 8 (2@35, 3@40#)
Scap PUs x 10
B. 5x (Press x 1 + push press x 3) [2:00] (65, 70, 70, 75, 75#)
C1. SA seated cable row 4 @ 8ea @22×2 [1:00] (25, 30, 30, 35#)
C2. SL glute bridge x 12 ea [1:00]


Tu | The squats felt phenomenal as did part C. But then, it IS a favorite… Notes to self about the smarts behind all that stair stepping from TG #theresalwaysaplan

W | Not the smoothest workout; fighting myself on the DUs and KB press as I got a little frustrated. Subbed DBs for the BB on the bis due to availability. Biceps revolted on the last round – the last few reps were eeked out.

Sa | Dang that part B got me breathing good.

Su | Really feeling Saturday’s sit-ups. And OH carries. Really tender on the roller btwn my blades. Can’t believe how much I am feeling the hammies on the GHDs these days.

Was a bit of a ride with the training last week; had some struggle with focus. Why is that…? Hmm.

M | Enjoyed that part A; the snatches felt nice and snappy. Right side was a little slow to engage on the strict press. Lots of abz and lats in the cable rows; can’t believe how much I am feeling my hammies working these days. Muy bien.

Unseated

“There’s no the answer. What we need is variety. The best position is the next position.” -Galen Cranz, on the best kind of chair

sitting is death.jpg
Creative seating solutions

After two weeks on my ass (at a desk in my rad new office space), I’m back standing. It feels glorious. Or at least not like I have restless leg syndrome anymore. Thankfully the new work environs is position variation friendly.  In case you’re curious, as was I, here’s a podcast on how we wound up seated in the first place >>> 99% Invisible – Edge Of Your Seat


17 Jan | W
Mobility | 2x
Cossacks x 10 ea
SA floor-facing plank x :20 ea
Popes x 15 ea
Pistols x 3 ea

Work |
A. Sterrrz x 15:00
B. Bike x 15:00
C. 5x:
Front rack KB carry x 30m (35/40#)
Box step-ups x 10 ea (20# DBs in the FC position)
DUs x 30
D. Sterrrz x 15:00, last 5:00 up level at ea min.

18 Jan | Th
Mobility| 3x
Bird dawgs x 10 ea
Glute press x 10
TVAs x 15

Work |
A. Bike x 20:00
B. GH hip extensions 4 x 10 (10#)
RNT (out) x 5 ea
BS + jump x 5
C. BS 5 x 4 [3:00] (4@155, 160#)
D. 1-1/4 FS 3 x 5 [1:30] (105#)
E. Yump lunges 3 x 20 [1:00]

19 Jan | F
Warm-up | 3x
Banded RDLs x 10 ea
Banded row x 10 ea
Slam balls x 7

Work |
A1. ½ Kneeling SA (BU) press 4 x 7ea (18, 2@20, 25#)
A2. KBS x 10 (50#)
A3. Alt DB SA snatch x 3 ea [1:00] (35#)
B1. BB bench SA Z press 5 x 7 [1:30] (20, 3@22.5#)
B2. Chinese row x 10 ea [2:00] (25#)
C. Close-grip lat PDs 4 x 10 [1:00] (80, 3@85#)
D1. DB bis 4 x 12 [1:00] (15, 3@20#)
D2. Tricep PDs x 12 [1:00] (20#)

20 Jan | Sa
Mobility | 3x
Monster walks x 10 ea direction
COB hold x :20
Samurai squats x 3 ea
Shoulder CARs x 3 ea

Work
A. Bike x 20:00
B. 5x:
Rev sled walk x L (+135#)
Reg sled walk x L
DBL OH carry x L (30# DBs)
HS hold + hip taps x :30
C. Stairs x 15:00
D. Bike x 10:00

21 Jan | Su
Warm-up | 3x
Bike x 1:00
Wall ball x 10
Slam balls x 5

Work |
A. 10x: Power snatch x 2 + OHS x 1 [2:00] (4@85, 2@90, 2@85, 90, 95#)
B. Clean pulls 5 x 3 @ 115% (180#)
C. GHR 3 x 12 [1:00] (10, 15, 15#)
D1. Bi’s 4 x 12 [1:00] (17.5#)
D2. Tri’s s 12 [1:00] (20#)


W | The 45# KB bugged my shoulder so went “light” but the carries were still uncomfortable, despite the “easy” weight. Dang, dumbbells with the step-ups added some intensity. I see what you did there with the DUs followed by the racks. Last minute on part D was at level 12, no manos on the rail. That 60s put the day in perspective

Th | Man, these longer work days are kicking my ass, a skoatch. Reminding myself it’s just adjusting some habits, but still dialing that in. The workout felt good. I was shooting to do the BS at 165; the first set at 155 felt heavy, but less so on the second. The last set had me realizing I could have added 5 for at least the last two, sets. Hmmm. The 1-1/4 were intense and, yep, felt like I was going to fall on my face during the jump lunges. But I did not. Those are the closest things to AD sprints in terms of the burn at the globo, at least so far…

F | Can start with more lbs on the half-kneeling press and single-arm snatches. The shoulder wasn’t having the bench. Chinese row took a round to get the right things online, but then… ooh yeah. Upped the weight on the pull-downs. Failed on the last rep of the bis on sets 3 and 4 on the right side; assisted with a little help from my friend (the left hand).

Really felt Thursday’s session going in, especially in the upper, outer booty. See super accurate anatomical sketch below:
Seeing starsSa | Have I done double OH carries before? Likely. Those were intense, especially when you factor in the hip taps that followed. Fatigued EMOM-style with part B.

Su | The barbell session was fun; felt a little rusty, but that makes sense. They only have the girthy 45 pound barbells at the globo, but that bother me less than in the past. Form on the second snatch got a little shitty about midway through (thus the dip back in lbs) but I narrowed my grip a little bit and things felt snappy again. Took a few reps to get in the groove on the pulls. Cues for next time: spread the knees (you know what I’m sayin). Experimented a little on the height of the GHR, and upped the lbs. Man do those suckers light my hammies up. Very nice…

Begin(ner) Again

“You may have to fight a battle more than once to win it.” -Margaret Thatcher

New things shaking up the balance of chaos and order in life right now; I’d forgotten what it’s like to be a beginner at something – which obviously means I need to pursue it more. I’ve been mulling over this talk from B. Petersen (thanks, TG).  Timely considerations on the power of humans to posit and go after the potential in life, and the sacrifices we make in order to do so. And that question about earning the right to identify with an idea, testing it in your own life to see what of it, well, yeah… begin again.


09 Jan | Tu
Mobility | 10:00

Work |
A. Stairs x 15:00
B. Bike x 15:00
C. 5x:
SA FR carry x 30m ea (40#)
KB snatch x 5 ea (35#)
Hollow rocks x :15
Cossacks x 20
D. Stairs x 10:00

10 Jan | W
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Rev curl-ups x 10

Work |
A. Bike x 20:00
B. Good mornings 4 x 10
RNT x 5 ea
1-1/4 BS x 5
C. FS 5 x 3 [3:00] (145, 4@150#)
D. Zercher squats 3 x 7 [1:30] (105, 105, 110#)
E. Pallofs 3 x 20 [1:00] (20#)

12 Jan | F
Mobility | 3x
Shoulder CARs x 3 ea
Popes x 15 ea
WP DBs x 1:00
COB hold x:20
Hip CARs x 3 ea

Work |
A1. ½ Kneeling BU SA press 4 x 7 ea (18#)
A2. RNT reverse lunge [band pulling out] x 8 ea
A3. Rope x :45 [1:00]
B1. DB Incline bench 5 x 7 [1:30] (22.5, 25, 30, 3@25#)
B2. Pendlay row x 10 [2:00] (65, 70, 3@75#)
C. Wide-grip lat pull-downs 4 x 10 [1:00] (70, 75, 75, 80#)
D. Hanging knee raise 3 x 12 [as req’d]

13 Jan | Sa
Mobility | 3x
SL elev HB x 10 ea
Elbow plank + fwd tap x 10 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
Wall ball x 10
Slam ball x 5

Work |
A. 10x: PC x 2 + Jerk x 1 [across] [2:00] (115#)
B. Snatch-grip DL 5 x 3 [3:00] (155#)
C. GHR 3 x 12 (10#)
D1. DB bi’s 4 x12 [1:00] (20#)
D2. Tricep PDs x 12 [1:00] (20#)

Stretch | some

14 Jan | Su
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Windmill x 5 ea

Work |
Bike x 15:00
Home yoga x 60:00

15 Jan | M
Mob + warm-up | 3x
Wall slides x 10
GA squats x 10
Wall walk + taps x 10

Work |
A. 5x :
Rope x 1:00
SA DB snatch x 5 ea (35, 4@40#)
TGU x 2 ea (45#)
Scap Pus x 10
B. Push press 5 x 3 [2:00] (85, 90, 95, 100, 100#)
C1. Pull-up machine 4 x 8 [1:00] (70, 70, 70, 80#)
C2. Dip x 8 hold x :45 [1:00]
D. Plank + alternating LL x :40 [:30]


Tu | Serious DOMs from Sunday, especially in the high and ousside boo-tay. Snatches felt super snappy, but then that’s moderate lbs, so… math. Part C = abz.

W | Front squats felt really good, as did the zerchers.

F | The RNTs with the band pulling out were crazy, especially on the left side. Couldn’t get into position with the 30# DBs on the bench, that right shoulder is still having it’s moments, but provided I kept the lbs down a bit, there wasn’t any pain. I think the lat machine is the busiest one in the joint; but hooray for Friday night! I got it all to myself. The hanging from the bar on D shot my grip before my abz, fo sho.

Sa | Jerks were the limiter on the barbell. Having been doing many jerks… and I could tell! But the cleans felt really great, though that’s pretty light for ma cleans. REALLY felt the DLs in the glutes, and then every contraction of my hammies on the GHR after. Those. Were. Painful. (In a good way.) Right side is the limiter on the bi’s – wanted to stop working on the last couple reps of the last two rounds. Made some faces and that did the trick.

Su | Started a cardio workout, had a thing, ended up getting in some movement with an hour long YouTube home yoga flow.

M | Part A had me sweaty as hell; singles are not my forte. Push press felt good, the shoulder really forced me to utilize the dip. Shoulder wasn’t having the dips, so made it into a hold. The new-to-me planks were work, lots of activation in the trunk.

Dropping the Anvil

“Results are obtained by exploiting opportunities, not by solving problems.” – Peter F. Drucker

banded anvils

Have, Do, Be >>> Tim Ferriss with Terry Crews

One “truth” dropped in the podcast episode up there that’s resonating with me right now is the idea that we truly do get what we want in life. The argument being, if you wanted something different (than you have) you would change it.

I’ve been carrying a metaphorical anvil around with me for a while now… easily 4 years. Yes. Years. What started as a tool that shaped me slowly evolved into a load holding me back; one I carried by choice. I’m finally dropping that anvil and seeing where it takes me. Fuck, I might end up flung off a cliff, but hey, at least I won’t be holding that fucking anvil.

What’s your anvil look like? What keeps you holding on?


19 Dec | Tu
Warm-up | 3x
Slam balls x 5
Wall walk x 1
DUs x 30

Work |
A. TGUs x 15:00
B. Barbell EMOM
C. KB EMOM

20 Dec | W
Workout |
A. Bike x 20:00
B. 4x:
Hip extensions x 10 (10#)
RNT x 5 ea (@3111)
BS x 5
C. BS 5 x 5 [3:00] (3@145, 2@155#)
D. FS 3 x 5 [1:30] (115, 125#)
E. Wall-pressing dead bugs 3 x 20 [:30]

Bonus round | 3x
Bicep curls x 10 [1:00] (20#ers)
Tricep push-downs x 15 [1:00] (20#)

23 Dec | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10 ea
SA plank x :20 ea
Hanging leg raise x 10

Work |
A. Bike x 20:00
B. 5x:
Sled push x 30m (+135#)
Farmers carry x 30m (55/60#)
KB snatch x 5 ea (35#)
C. Stairs x 15:00
D. Row x 10:00

24 Dec | Su
Mobilizer | 3x
Shoulder CARs x 3 ea
Bird dogs x 12 ea
Prone y raise x 10
TVAs x 15

Work |
A. Stairs x 15:00 Bike x 20:00
B. 3x:
RDL x 5
Press x 5
Good morning x 5
C. [+lbs] DL 5 x 4 [3:00] (185, 2@195, 2@200#)
D. Snatch-grip RDL 3 x 8 [1:30] (95, 105, 110#)
E. Zercher squats 3 x 7 [1:30] (95, 100, 105#)

Stretch | 15:00

26 Dec | Tu
Warm-up | Holbert Trail @ S Mtn

Work|
A. Stairs x 15:00
B. 3x:
RDL x 5
Good morning x 5
BS x 5
C. FS 5 x 5 [3:00] (125, 130, 3@135#)
D. Close-grip cable row (lat-pull downs?) 4 x 12 [1:30] (75, 3@85#)

Stretch | 7:00


Tu | Totally let my emotions get in my way workout. Faaack. What did you learn…? 

W | Oh those barbell head games. Building confidence…

Sa | Enjoyed the sesh; that sled combo got my heart pumping. Bruised up my wrists really good on the snatches; evidentally, I need to work on my form.

Su | Really feeling the zercher squats these days. The stairs were occupied so I hit the wheels instead. Things felt good, and slept really good.

When you bake (uh, and sample!) cookies all day, so you do a quick check to see if you’ve got gainz yet…
dat natty lighting
Tu | Dang those front squats felt strong. Felt fatigue in my mid—back. Added 10# on the close-grip lat pull-downs and fuuuuuh… that made all the difference #leanback

[Un]settle(d)

 “Every situation has two handles.” – Epitectus

pay up sucka

I’ve been thinking a lot about relationships lately/endlessly. (High-fucking-fives to all the over-thinkers!) Aren’t long-term relationships a series of trade-offs, really; trading x for y? Security for happiness? Freedom for offspring? A lifestyle upgrade for a clean house and all the sex you want? Fill in your own blanks. No judgement.

At some point, we agree to settle for the another person. (Well, or not. But that’s for another time, friends.) It’s been my experience in conversation that people generally don’t like that term; no one likes to think they “settled”. Maybe why you’ve never heard of this dating site. (Though it might also be that font.) Dan Savage puts it so much better than I can here. How about those lie-selves? Do you think there’s a certain amount of generous pretending in all relationships?

And then there’s Esther. Perel. And the kinder, gentler argument of “compromise” (and the accent helps to, yes?) That’s nicer to take…

in the neck
Perel did a listener Q&A sesh on The Tim Ferriss Show and man, did she shed some light on why online dating doesn’t typically work. Not just because people hate your branding! Ha! Take notes around 23:30… Well, I did. And throw away your lists. I really like how she talks about letting the story develop and unfold, and letting go of expectation.

I’m not sure what my point is here, other than to trade a little of your time for a couple good reads and a quiz – What’s Your Love Style?

I got romantic. Twice. Anyone else keep taking those things ’til you get what you want? No, me neither. But really, what’s your style? If you could pick one of the types, which one would you have selected? Why? Do you appreciate one over another?


17 Oct | Tu
Warm-up | 3x
Row x 1:00
Cossacks x 10 ea (only 2x thru)
Slam balls x 7 @ 20#

Work | New favorite
A. 5x: [BB only]
RDL x 5
Row x 5
Press x 5
Good morning x 5
Back squat x 5
Rest as req’d
B. Back squat 5 x 5 [across] [4:00] (140, 4 @145#)
C1. Zercher reverse lunges 3 x 5 10 ea [1:00] (85, 75, 75#)
C2. Zercher lunges x 5 ea [1:00]
D. SL KB RDL 3 x 10 ea [1:00 btwn legs] (45, 50, 50#)
E. (Cable) face pulls 3 x 15 [1:00] (30, 40, 40#)

18 Oct | W
Mobility | 3x
GA squat x 10
Scap press x 10
Popes x 12 ea
Reverse curl-ups x 10

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Lateral step-ups x 5 ea
SA KB FR carry x 20 m ea (40, 4@ 45#)
HS holds x :30
Cossack lunges x 10 ea
D. Stepmill x 15:00

20 Oct | Th
Mobility | 2x
Wall rotations + press x 10 ea
Banded clammies x 10 ea

Warm-up | 2x:
Bike x 2:00
KB RDL x 8 ea
DUs x 20

Work |
A1. GHR 3 x 10
A2. DB rev fly x 10 (10#)
A3. DL x 5, press x 5, good mornings x 10 (75#)
B. DL 5 x 3 [3:00] (185, 3@ 195, 200#)
C. Snatch-grip pause DLs [3s mid-thigh, ATK, mid-shin] 3 x 4 (85, 2@ 90#)
D1. [Cable] pallof x 15 ea [1:00] (20#)
D2. Push-ups x AMRAP -1 [1:00] (10, 10, 10)

Stretch | 10:00

21 Oct | Sa
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 12
Elbow plank w/ fwd tap x 10 ea
Shoulder CARs x 3 ea

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
DB snatch x 3 ea (35#)
Lateral box step-ups x 5 ea
C. Alternating TGUs x 12:00 (40, 45, 50, BU: 25, 30#)
D. Stepmill x 15:00

Stretch | 10:00

22 Oct | Su
Work |
A1. Jump rope 4 x :30 (DUs)
A2. RNT rev lunge x 10 ea
A3. FS x 10 [BB only]
B. BS 5 x 5 @ 22×1 [3:00] (115, 120, 125, 130, 130#)
C1. 1-1/4 front squats 3 x 5 [1:00] (105, 95, 95#)
C2. DB row x 10 ea [1:00]
D1. Cable tri’s 3 x 15 [1:00] (40#)
D2. DB curls x 10 [1:00] (15, 17.5, 17.5#)

Stretch | On grass


Tu | The squats were hard, but I think I could have done them at 150#. The stupid globo racks didn’t allow for the regular zerchers, so I make them all reverse. Can’t stop me with your silly globo racks! Dug the RDLs and really felt the face pulls.

W | So. Much. Soreness. In da booty and ham(mies). Front rack carries are friggin’ awesome – really felt those in the abs and braced breathing efforts. Killed the handstand holds. Hmm… all this back work perhaps?

Th | The soreness continues. DLs felt good. I was surprised at how two hunnit felt from the ground. That’s usually the hardest part. Probably sandbagged those some – same with D2, the push-ups. Why…? The snatch grip DLs were hard being under tension for that long. I like using straps. Been noticing people with the globo editions of those; I’ll keep the Grizzlies.

Sa | Oh man, that round “B” was something. Things felt good. Making freeeinds.

Su | An over-planned weekend left me short on the clock with the Sunday hours at Globo Mountain. After an express foam roam and mobility sesh, I turned part “A” into a warm-up with DUs instead of regular yumps. Fire up dat CNS. Check. Why was I so conservative on those back squats to start!?! Next time, start those bishes at 130, Morgan. They felt solid. All the squats there was a new awareness of bracing in my trunk – feeling my abs engage. Not sure if I was just sore so felt it more or what. The front squats were rough but likely made more so because I totally missed that there was a part C2 there. This is what happens when we hurry…

“Hurrying and delaying are alike ways of trying to resist the present.” -Alan Watts