Owned

“My heart has always beat thunderstorms instead of blood.” -Gabriel Gadfly

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Lips | Christo Dagorov

I got owned by work today and didn’t get a chance to finish my thoughts on the post I was planning to share with you today, friends. So, instead, as a nod to all the storming, you get a monsoon-y quote and some words to suck on. (Too much? Welcome to summer in the desert.)

The Moment
by Margaret Atwood

The moment when, after many years
of hard work and a long voyage
you stand in the centre of your room,
house, half-acre, square mile, island, country,
knowing at last how you got there,
and say, I own this,

is the same moment when the trees unloose
their soft arms from around you,
the birds take back their language,
the cliffs fissure and collapse,
the air moves back from you like a wave
and you can’t breathe.

No, they whisper. You own nothing.
You were a visitor, time after time
climbing the hill, planting the flag, proclaiming.
We never belonged to you.
You never found us.
It was always the other way round.


12 July | W
Mobility | 3x
Wall slides x 10
SL elev hip bridge x 12 ea
Reverse curl-ups x 10

Get a little sweaty | 3x
Ring rows x 7
Wall walks x 2 UB

Work |
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Box step-ups x 5 ea
Handstand hold x :30
SA carry x 30m ea (rotated SC @50#/OH @45#)
D. Stair climber Stepmill x 15:00

13 July | Th
Mobility | 3x
Bird dogs x 12 ea
SA plank x :20 ea
Wall-pressing dead bugs x 1:00

Warm-up | 2x
KBS – SA sn – SL RDL x 5 ea

Work |
B. Bench 5 x 5 @23×1 (3@75, 2@70#) [3:00]
A. 5x:
Row x 300m (+/- 1:17)
Dip hold x :30
DUs x 30
C1. Pull-up machina 3 x 10 (70#)
C2. Dips x 5 (40, 50, 50#) [1:30]
D. 3x:
SL hip thrust x 10 ea (25#)
Crossover step-ups x 5 ea (15#ers)
BU KB press x 5 ea (15, 20, 20#)

Stretch | 20:00

14 July | F
Mobility | 3x
Thoracic rotations x 10 ea
Hip CARs x 3
Shoulder CARs x 3

Work |
A. Bike x 20:00 40:00
B. Row x 20:00
5x:
HS hold x :30
DB RDL x 10 (50#ers)
Brrr crawl x 20m FLR x :45
C. Step mill x 12:00

Stretch | 20:00

15 July | Sa
Mobility | 3x
GA squats x 10
Scap press x 10
Hollow rocks x :30

Warm-up | TGUs x 10:00

Work |
A. 4x:
Front squat x 5 (115#)
RNT x 10 ea @3111
GHRs x 10
B. EMOM x 10:00: KBS x 10 (50#)
C1. DB bicep curls 4 x 10 ea [1:00]
C2. Cable tri’s x 12 (40, 3@50#) [1:00]

16 July | Su
Warm-up | 3x
Row x 1:00
Ring rows x 7
Slam balls x 5 @20#

Work |
A. EMOM x 20:00, rotating:
Hang clean – tall clean – jerk (3@95, 3@105, 4@115#)
DUs x 30
B1. Seated cable rows 4 x 10 @23×1 (50#) [1:00]
B2. Cable pallofs x 10 ea (40#) [1:00]

Stretch | 10:00


W | Weird rapid heart rate on the bike – too much coffee? Abs on the suitcase carry had me woke. Worked on a slower more controlled mount to HS – starting with hands on floor.

Th | Bench felt weak, but it’s been a while… not a whole lot of forward pressing in my life right now. Same with the pull-ups. They made me a little grumpy. “Hmm, what’s that about?”, she asks herself. Favorite segment (not that I need to hand out awards for my workouts) was the D. The crossover step-ups were sweet and revealing. Also, made you look globo-ers.

F | Subbed time on the bike for the erg due to some lower back fatigue. Subbed FLR for the bear crawl because the turf area was bangin’ (or other appropriate slang term).

Sa | Sore in some new regions of the glutes from the crossover’s I do believe…

the good girl burn.gif
Still haven’t tried any of the globo good/bad girls… Who needs dem bishes, anyway

New ritual: 10-minute morning yoga before getting meditated. I might be in it for the handstands, and the shorts, but it sure has been a nice way to kick of the day.

Tunnel Vision

“Sometimes the light at the end of the tunnel is a train.” -Chuck Barkley

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Our reality: the theater of the mind

The scarcity mindset can fuck up your shit; stay aware, friends.


28 Mar | Tu
Mobility | 3x
GA squats x 10
Scap press x 10
TVAs x15

Warm-up | 3x
KBS x 10
Banded row x 10 ea
SA press x 8 ea

Work | EMOM x 30:00 21:00, rotating:
TGU x 1 ea (44, 53#)
DUs x 30
AD x 1:00

Stretch with Savage and Boogie | 15:00

31 Mar | F
Warm-up | 3x
AD x 1:00
AYT’s x 5 ea
Wall wall + hold + taps

Work | 7x
Single-arm DB press x 5 ea (20, 25, 30#…), right into
Banded row x 10, right into
Reverse flys x 10 (10#ers)
Rest x 2:00
-then-
Banded hammies 3 x 8 ea (blue)
-then-
AD x 20:00, e’ry 5:00 perform:
Pallof press x 12 ea (red)
Wall walk + hip taps x 10

Full stretch | 20:00

01 April | Sa
Mobility | 3x
Wall slides x 10
Side clammie hold x :20 ea
Monster walks x 10 ea + way
Reaching dead-bugs x :45

Warm-up | 3x
Supinated BB row x 8
BB RDLs x 8
DUs x 20

Work | [From the archives]
x 30:00, rotating:
Carries x 100m (front rack/cross 35#s, farmers/suitcase 53#s)
AD x 1:00
RDLs x 10 (95#)
Handstand hold (still) x :30
Row x 1:00

Lacrosse ball + MFR | 10:00

02 Apr | Su
Mobility | 3x
Scap press x 10
Single-leg elev hip bridge x 10 ea
Hanging (straight) leg raise x 8

Warm-up | 3x
Banded RDLs x 6 ea
KBS x 10 @ 44#
DUs x 20

Work | 8x:
DL x 3 (185#)
Rest x 1:00
Death march x 10 steps (2 @ 25# DBs, remainder w/ 35#s)
Rest x 2:00
-then-
EMOM x 10:00, rotating:
KB snatch x 5 ea (35#)
Row x :30
-then-
3x: BB bi’s x 10 (40#)
Rest x 1:00
Tricep push-downs x 20 (blue)
Rest x 1:00

Brunch | 90:00


Tu | Not feeling it; fought my head the entire time in the gym.

W | Came in for Oly, warmed-up, but the hip/back was not having it. Called it.

louis_91df61b54c55501c71c682edc9ce47a2

F | Just wanted to move. Things felt good, but still can’t load that right side at the bottom of the squat. PT with Handsome Matty set for Monday. The extra ankle strap on the banded hammies REALLY helps (me to) feel it in my hammies and boo-tay. The reverse flys look really easy on tape, but man did I feel the burn mid-back during (and two days later). Check out this compelling footage:

Sa + Su | Continuing to get in some movement, whilst avoiding the squat.

Edge Conditions

“People get really interesting when they start to rattle the bars of their cages.” Alain de Bottom

Drowning in my own shadow . . . 가끔 슬픔에 푹 빠져버리는 것도 좋지 #drowning #shadow #sorrow

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Ever notice a lot of interesting shit happens at the edges of things? Sunrise and set, transitions from ends to new beginnings, the conversations happening on the side, or better yet, what’s not being said? Just some of the thoughts provoked by this podcast with the dude over at Wolf Brigade. What are you learning from the periphery of your training/(in)actions?


07 Dec | W
Mobility | 3x
Prone glute press x 10
Scap press x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Wall slides x 10
Single-arm banded rows x 10 ea
DUs x 30

Work | O-lifting – Week 6
Clean pull 5 x 2 (165,175,175,185,185#)
Push press + jerk 5 x 1 (95,105,115,115,115#)
Jerk 5 x 1 (125,130,135,135,135#)
Tricep push-downs x 100

06 Dec | Tu
Mobility | 3x
SL elev hip bridge x 12 ea
COB hold x :20
Reaching dead bugs x :45

Warm-up | 3x
Row x 1:00
BB RDL x 10
BB row x 10

Work | 8x:
Deadlift x 3 (3 @185, 5 @195#)
Rest x 1:00
Death march x 10 steps (35# KBs)
Rest x 2:00
-then-
EMOM x 10:00, rotating:
KB snatch x 5 ea (35#)
Row x :30

Stretch | for real.


Tu | The hip/crotch/upper-inner thigh (do you need more descriptors?) region felt good once I got going, though the movement pattern on the right side felt a little janky on the death marches. KB snatches keep it real – no cheatin’ that movement without repercussions. The row sprint paired with those were some fun times.

W | The jerks felt the best they’ve felt, maybe ever; fast, solid, and with a good finish. (One can’t just walk away from a jerk joke.) Felt like I was able to fire away and take my head out of the equation a bit.

Ahh, some of the periphery at the ‘nasium be profound; some be more like…

put-it-in-ma-mouth

The Space Between

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor Frankl, Man’s Search for Meaning

Word.

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Today’s quote brought to you by the JRE, on accountability, recognizing your role(s), and picking up scents (and 421 other things because it’s the JRE). It pairs nicely with scotch and this article on how the manner in which we express our emotions (or don’t) affects our health; for example, the difference between being with anger vs just being angry.

Anyone else humming DMB? I’ll take responsibility for the earworm…


04 Nov | F
Warm-up | Row x 500m
3x:
BB row x 8
BB RDL x 8
KBS x 8

Work | 10x
Back squat x 2 @ challenging weight (155, 160, 8 @ #165)
Rest 2:00
-then-
3x:
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
-then-
Death march 3 x 20 steps (26# KBs)
Rest x 1:30

Stay bendy | 15:00

03 Nov | Th
Mobility | 3x
GA squats x 10
COB holds x :20
Reverse curl-ups x 10

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

Work | EMOM x 10:00, rotating:
Clean + FS + FS @ 115#
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + taps x 10
Slam balls x 7 @ 30#
– Rest x 4:00 –
TGUs x 10:00 (44,53, bottoms up @ 26#)

Stretchin’ wit da beeyoches | 20:00

02 Nov | W
Mobility| 3x
Wall rotation + slides x 10
Single-leg elevated hip bridge x 12 ea
VA drops x 15

Warm-up | 3x
Row x 200m
DUs x 30
Fun with the pipes

Work | O-lifting
Clean pulls 4 x 2 (175, 185, 185, 195#)
Hang clean + high-hang clean 6 x 1 (3 @125, 2 @130, 135#)
3x:
Single-arm seated press x 6 ea (26#)
Side plank + leg lift x :45 (knees/hips/shoulders aligned, stacked + open, squeezing the flutes like a mother bitch)
Stretch | 15:00


Tu | Being with anger meets whisky for dinner: not very nutrient-dense, but makes for good stories. 

W | Heeeby weights felt good. 

Th | Rain coming down + overhead doors up = a glorious perk of the new digs. I swear I’m gonna slam ball(s) until my ass is as close to hitting rubber as possible on my snatch. I’m coming for you 120#. 

F | Last time I did this workout at 150#; felt really good today at 165#. Notes for next time.

Dreamer’s Dilemma

dreamers-dilemma
The Dreamer’s Dilemma

Mulling over this excessively lengthy, but thought (and action!)-provoking read. It talks about the trade-offs that occur when we exchange human experiences for virtual ones, the digital dilemma.

“Every hour I spent online was not spent in the physical world. Every minute I was engrossed in a virtual interaction I was not involved in a human encounter. Every second absorbed in some trivia was a second less for any form of reflection, or calm, or spirituality.” -Andrew Sullivan


03 Oct | M
Mobility | 3x
GA squats x 10
Bird dogs x 10 ea
Single-arm plank x :20 ea
Reaching dead bugs x :45

Warm-up | 3x
AD x 1:00
Wall ball x 7
GHR x 7

Work | Back squat 10 x 2 (145, 145, 155#…)
Rest x 2:00
3x:
BB bi’s x 10
Rest x 1:00
BB skullcrushers x 10
Rest x 1:00

Stretch | 10:00

02 Oct | Su
Mobility | 3x
Wall rotation + press x 10
Prone glute press x 10
Side plank + leg-lift hold x :40 ea

Warm-up | 3x
Wall ball x 7
Single-arm press x 7 ea
KBS x 10

Work | Double EMOM in the rain
EMOM x 10:00
Bench press x 3 + hang power snatch to OHS x 3 (75#)
-Rest x 4:00-
EMOM x 10:00
Power clean x 3 (95#) + row x 100m
-then-
3x:
Reverse row sit-backs x 6
Ring leg curls x 8
Bobisdottirs x 20
Rest 2:00

Stretch whilst getting eaten by ‘squitos | 10:00

01 Oct | Sa
Mobilty | 3x
Single-leg adductor squat x 8 ea
Single-leg elev hip bridge x 10 ea
Scap press x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Banded rows x 10
DUs x 30

Work | O-lifting – Week 5
Snatch-grip RDLs 4 x 4 (115, 125, 135#…)
3x:
Clean DL + clean high-pull x 2 (115, 125#…)
Unicorn clean x 1
-then-
Push press hold x 4 (15s @105#, 15s @115#, 15s @120#, 125#, 24s @120#)
Tricep push-downs x 100

Release | 20:00


Saturday stats:

  • Warm-up | Yes! two O-ly’s in a row #streak
  • RDLs | Yes
  • Clean combo | Ooh yes
  • OH holds | Man, I just wasn’t able to push press that barbell OH at 125#! The push holds themselves felt really strong. Visualizing and creating torque… Looking forward to seeing the response tomorrow.
  • Tri’s for the guys | Mmm Hmmm

Sunday’s glorious rainstorms called for some EMOMs with the o’head door open and some chill tunes complementing the sound of the rain on the roof. Tested my side plank+ leg lift holds without the assistance of the from-the-knee position. Tried a couple times on each side, but couldn’t get stable. I noticed my hip position was different so I’ll work on that from the knee and re-test down the road.

I’d planned on a threesome of EMOMs – Saturday’s class workout. Misinterpreted the writing on the wall and did ALL the work, EVERY minute, rather than rotating. By the time I got to the third scheduled EMOM (deadlifts + push presses) my right QL was speaking to me so I stopped, satisfied and pretty spent from the 20:00 of work. C’mon, Morgan. (Yes, I do know better.)

Finished with some auxiliary moves, stretched, and called it a day. The Bobisdottirs are just my attempts to channel my inner-Annie…

Well that got surprisingly hard – FAST 😜 Squeeez dat butt! #saturdayglutework #accessorywork

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They weren’t very challenging, so I’m not sure if I wasn’t in the proper position, or if all the glute work is paying off. Mmm, girl, yes!

Monday’s workout felt short, but solid. I thought I was taking it easy doing BW on the BS, but last time I did it with less. My back is still tight so Tuesday’s looking like a nice round of recovery work.

La Lingua

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

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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
3x:
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
-then-
3x:
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
-then-
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.

The Prince Post

“Despite everything, no one can dictate who you are to other people.” -Prince

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Aaand that guitar solo…


24 April | Su
Pillars | 3x
Wall rotation + press x 10
GA squat x 8
Banded clammies x 12 ea
KB dead bugs x 1:00

Warm-up | 4x
Push-up x 7
Sit-up x 10
DUs x 30

Work | A make up O-lifting workout
4 x Clean x 1 + Hang clean x 2 + Push jerk x 1 (105#)
Banded deadlifts 4 x 4 (155, 165#…)
4 sets:
A, T, Y, Face pulls x 8 ea
Tricep push-downs x 25
Frog pumps x :45

Stretch | 10:00


I didn’t push it on the lbs; not quite feeling 100%. The cleans and jerks felt nice and speedy and, oooh that finish at the top of the banded DLs. Had anyone seen me setting up the rig for those, well, comical. And she’s an architect, they say…

The alphabets with the bands always take a lot of mental focus for me to get right. The Y’s in particular are not my jam. I really want to initiate those with my upper traps.

Added in some of these…

Despite the tutorial, that positioning had me like…

whadya do with dees

Maybe….

right there

They’re right there. I remain unsure how that would contribute to glute activation, however. Definitely don’t have the frog pumps down quite yet, but I’ll give ’em another round if for no other reason to keep it awkward in the remote corner.