On Repeat

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Prepping for some fresh Game of Thrones by recalling my favorite lines from the last episode: Little Finger dropping some strategy…

Also fitting words having just witnessed the CrossFit Games finale – Mat Fraser on repeat! I wonder how many scenarios he ran through in preparation.

Beyond the Baelish bombs, this episode of Hidden Brain played in my head more than once this past week, as it was a real fight to find my work flow. A contributing factor might be the summer intern – so many (really-good-and-thought-provoking-but-incredibly-distracting!) questions. But, I also attribute the rapidity with which people fire-off emails – and expect a response – to the interference.

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A repeat

I think we all get how distracting being “connected” can be. The new perspective that intrigued me was the message that the phone, the email, the social media itself isn’t necessarily the concern –  it’s our anticipation of them all. Those looping thoughts running in the background, “Has Susan RSVPed to the lunch-n-learn we’re having five weeks from Thursday?”, “Did Joanie see that link I shared which clearly demonstrates publicly my superiority on that thing we were talking about in private?”, “I wonder how likes my post-workout cheese grater hands have accumulated in the last 4 minutes?”. I exaggerate, but you know the ones; those back-burner thoughts that we often aren’t conscious of, that prevent us from taking our thoughts to the next level and getting into “deep work” mode.

I also thought the part about changing your physical environment in order to cut out the distractions was meaty. I’ve never felt more justified in wanting a “deep work” cabin in the woods to disappear to.

It might take some time before I can build my own Olson & Kundig. In the interim, I’m going to explore finding my own place to escape to – who’s got suggestions?! Do you have a place to which you disappear to focus and get shit done? What about that space allows you to do so?


01 Aug | Tu
Mobility | 3x
Wall slides x 10
GA squat x 10
Glute press x 10
TVAs x 15

Warm-up | 3x
Wall ball x 7
Wall walk x 2 UB
Ring rows x7

Work |
A. KB windmills 3 x 8 ea (35, 3@40#) [:30 btwn sides]
B1. Singles 3 x 50
B2. Push-ups x 6 [:30]
C. BTN press 6,6,4,4 @41×2 (BB, 50, 55, 55#) [3:00]
D1. DB bench 4 x8 (2@27.5, 2@30#) [:30]
D2. Dbl DB row x 12 (25#) [1:00]
E. Snatch-grip DB RDLs 3 x 12 (55, 2@60#)

Stretch | 10:00

02 Aug | W
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Elbow plank + forward tap x 10 ea
Reverse curl-ups x 10

Work |
A. Row x 20:00
B. Bike x 15:00
C. 5x: (29:17)
SA KB BU FR carry x 30m ea (25#)
SA OH carry x 30m (45#)
Bear crawl x 30m
D. Step mill x 15:00

Stretch | 10:00

04 Aug | F
Friday Hike Club!
Two Bit Peak

05 Aug | Sa
Mobility | 3x
Wall slides x 10
Cossack lunges x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Wallballah x 10
ATYs x 5 ea

Work | [Fave w/ globo mods]
A. 5x:
Box squats x 5 (115#)
SL hip thrust x 10 ea (20, 3 @22.5#)
Hip extensions x 10 [2:00]
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
Dbl KB push press x 10 (30#ers) + sit-ups x 5

Stretch | 15:00

06 Aug | Su
Mobility | 3x
GA squats x 10
Scap press x 10
Thoracic rotations x 10 ea
Reaching DBs x !:00

Warm-up | 3x
SA KBS – press – RDL x 5 ea
DUs x 20

Work | [Repeat re-mix]
A1. Hanging straight-leg raise 4 x 8 perfect reps – no swing
A2. Cable pallof press x 15 ea (40#) [1:00]
B1. Chin-over-bar holds 3 x :25 [1:00]
B2. Dip hold x :30 [1:00]
B3. Pistols x 5 ea [1:00]
C. TGUs x 15:00 (2ea @40, 3ea @45, 5ea @50#)

Stretch | 15:00


Tu | Tuesdays are for chests, apparently; benches and dumb bell usage at capacity. Went for 4 sets on the windmills because I forgot to video one. Strict OH pressing is humbling, especially at tempo. They felt good, but the last reps on each were hard. Failed on #4 on the last set; didn’t get it past my pony. Bench felt strong, as did the rows. All the things were turned on by then, and coupled with the sweat and the mirrors, I felt jacked and I am sure that makes the weight feel lighter. Subbed DBs on the RDLs as all the BB were in being used.

W | Some cursing on part C; but I found the grove and kept going. I can’t believe how much I feel the bear crawls in my abs! Correct position = game changer.

F | Monsoons are rad. And make for really sweaty morning after hikes.

Sa | Been a while since I’d done box squats. Took some vid to make sure my form was on point. Modified the barbell hip thrusts to SL versions, because (A) the latter are harder – though the load is significantly lighter so maybe I fucked up the intended stimulus… (B) The smaller diameter of the hex plates makes the, uh, mount on the hip thrusts less convenient. I know, laaaame excuse.

The EMOM was challenging – really had to focus on recovering my breath the last 5 rounds or so. Opted for KBs as the head of the DBs @ 30# are out of control… 

Su | Trunk sesh because oh man, those box squats got me sore. The holds felt strong, as did the TGUs.

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Glistening Bollocks

“I want to taste and glory in each day, and never be afraid to experience pain; and never shut myself up in a numb corner of nonfeeling, or stop questioning and criticizing life and take the easy way out. To learn and think: to think and live; to live and learn: this always with new insight, new understanding, and new love.” -Sylvia Plath

And to lighten things up a bit from the weight of the bell jar there, here’s a solid read on The Pursuit of Happiness.


09  Oct | Su
Mobility | 3x
Chin-over-bar holds x :20
Cossack lunge x 8 ea
Elbow plank + fwd tap x 10 ea

Warm-up | 3x
Wall ball x 10
BB pres x 5
Palms fwd BB row x 10
BB sit-ups x 10

Work | EMOM x 30:00, rotating:
Incline bench x 3 (75#) + DUs x 30
1-1/4 OHS x 3 (80#)
Assault bike x 1:00
-then-
4x:
DB row x 12 ea (25#)
Rest x 1:00
Banded T’s x 10 (Yella)
Rest x 1:00

Stretch | 15:00

08 Oct | Sa
Mobility | 3x
GA squats x 10
Wall rotation + press x 10
Single-leg elev hip bridge x 10 ea
TVA drops x 15

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

Work | O-lifting – Week 6
Muscle snatch 4 x 2 (65#)
Snatch balance 8 x 1 [build] (4 sets @ 70#)
3x:
Snatch high-pull x 2 (115#)
Snatch x 2 (75, 75, 85#)
-then-
ISO back squats 4 x 10s

07 Oct | F
Mobility | 3x
Single-leg adductor squat x 8 ea
Scap press x 10
Prone glute press x 10
Reverse curl-ups x 10

Work | x 30:00, rotating:
Carries x 100m (44#ers: see notes)
AD x 1:00
Sumo DL x 5 (155#)
HSW x 12′ (10′ UB max)
Row x 1:00

Stretch | 15:00

06 Oct | Th
Mobility | 3x
GA skwaat x 10
Elbow plank + reach thru x 10 ea
Prone y raise x 10
Hanging leg raise x 10

Warm-up | 3x
Row x 1:00
KBS x 10
Single-arm press x 7 ea

Work [Favorite] | 4x:
Box squats x 5 (115#)
Hip thrusts x 10 (115#)
GH raise x 10 (15#)
Rest x 2:00
-then-
TGUs x 15:00 (44,53#)

Stretch | 15:00


Booty blast Thursday (!) made for a Recovery Friday. The lighter sumos helped alleviate some of the soreness in the region where the ‘strangs meet the glutes. The carries were uncomfortable as designed; switched from front rack to OH + suitcase after three rounds – kept losing my shoulder position. After two rounds of the OH/suitcase combo went to farmer’s style, because I was doing the neck strain thing. Perhaps it would have been better to just use lighter KBs from the start and maintain the front rack carries…?

Saturdays Oly: Tight mid-back. Man, snatches felt so awesome last week! Couldn’t get the back to fire on the snatch balance; s-l-o-w, bent elbows. Stopped after 4 attempts when it was clear it wasn’t gonna happen. Rolled through the remainder of the workout keeping it on the lighter side. Felt those ISO holds the rest of the day #CNSdonezo

Came in on Sunday with the intention to just foam roll. Decided to EMOM, too. 

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Post-EMOM Sunday feels. And a true story

Sustain Your Struggle

“You cannot dream yourself into a character; you must hammer and forge yourself one.” -James A. Froude

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I really like how this article approaches the question, “What do you want out of your life?”. Investigating the shadow side and the trade-offs of what one seeks to gain…


07 Sep | W
Mobility | 3x
GA squat x 8
COB holds x :20
Glute press x 10
Side plank + LL x :35

Warm-up | 3x
Row x 200m
Wall balls x 10
DUs x 30

Work | O-lifting
Clean shrug [mid-hang] 3 x 3 (165#)
2-Position clean [floor-high hang] + push jerk + jerk x 3 (115, 115, 120#)
3x:
Alternating supermans 3 x 10-30ish to exhaustion
ISO scapular wall hold 3 x 8-10s

Straaatch | Uh-huh

05 Sep | M
Mobility | 3x
Wall rotation + press x 10
Elbow plank + fwd tap x 10 ea
SL Elev adductor squat x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
DUs x 20
SA KBS x 10
SA DB row x 10ea

Work | 4x
Box squats x 5 (115, 125#…)
Banded hip thrusts x 1:00
GHR x 10 (15# plate)
Rest x 2:00
-then-
TGUs x 15:00 (53#)

Stretch | 15:00

03 Sep | Sa
Warm-up | Some mobility + DUs

Work | O-lifting
Snatch 5 x 2 (85, 90, 90, 95, 95#)
Clean pulls 4 x 3 (135, 145, 155, 155#)
High-hang cleans 3 x 2 (110#)
Iso lunges 4 x 10s ea

Stretch + MFR | 20:00


The parts felt really good for Oh-lifting. It was nice to kick it off with snatches first, not fatigued for a change (though I understand the benefit of doing them thus). They felt really solid.

Monday’s box squats and the TGUs felt solid, as did O-lifting sesh.

Walk the Talk

“I believe you can speak things into existence.” – Jay Z

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One of this week’s favorite was the Muscle Mind Project’s interview with Rob MacDonald, the guy at Gym Jones who got over 400 cals on 300 FY. It was cool to hear him talk about his preparation for that test; twenty hours a week on the devil’s bike for months. It’s good to be reminded of all the preparation that it takes to accomplish such things. For anyone, blessed genetics or not.

Bobby’s Rules of the Gymnasium:

  • There’s no such thing as a free lunch. There’s a cost to everything. Be prepared.
  • Show up, don’t quit, ask questions.
  • Help foster a good gym/training environment. Make a contribution.
  • Make your walk match your talk.
  • Have fun.

And I liked what he had to say about goal-setting; for us regular folk to push past setting a singular goal, but instead create a set of ten sub-goals. My first stab:

  1. Have healthy enough shoulders to perform Murph 2017 Rx
  2. Back squat: 1.5 BW
  3. Press to handstand
  4. Legless rope climb
  5. Snatch: .75 BW
  6. Bench: .75 BW
  7. Pass all the booty tests: barbell, quarter, coffee cup, las manos
  8. Do my pistols without holding my toes
  9. Side plank with LL: no problem
  10. Free standing tick-tocks

Yep. That does feel more substantial than “get stronger”. What’s your list look like?


30 May | M
Hiking @ S Mtn

29 May | Su
Pillars |3x
Scaption x 8 (ooh soreness)
Hip hikes x 12 ea
Wall-pressing dead bugs x 1:00

Warm-up | 3x
Goblet squat x 5
BB Good mornings x 10
Row x 200m

Work | Clean pulls 7 x 2 (155,155,165#…)
Snatch balance 3 x 3 (60,60, 55#)
4 sets:
Box squats x 3 (115#)
BTN press x 5 (55#, 3 sets only)
GHR x 10
Banded SL RDLs x 10 ea

Stretch | 15:00

27 May | F
Warm-up | 3x
Run x 100m
KBS x 5
Goblet squat x 3
BB press x 5

Work | Class-y workout
20 rounds:
DL + H-hC + FS + S2O (95#)

Stretch |20:00

26 May | Th
Pillars |3x
GA squats x 8
Wall press + rotations x 10
TVA leg drops x 15

Warm-up |4x
AD x 1:00
El hombre push-ups x  7
Sit-ups x 10

Work | Ooooh-lifting
Power clean 6 x 1 (115,125,130,135,140,140#)
Clean 6 x 1 @ 85% of ‘A’ (115#)
Rack jerk 6 x1 across (115#)
3 sets:
Box hops x 10
SA seated press x 6 ea (25#)
Side bridge x 1:00 or max (1:00, :50, :50)

Stretch | 15:00


Th | Really felt like I was gonna nail that 140# on the power cleans. Not today. The last half of the cleans felt really strong and fast. The jerks were solid; feel like I am finally starting to get under it actively. Did the hops on the box because they felt way more stable than the on the padding of the bench. Are those training explosiveness? Interesting to see what part failed first on the side planks. QL and mid back for moi.

F | Just greasing the groove for Murph. Made the hang power cleans high-hang cleans, because, you know, I like to feel fast…

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Su | Clean pulls felt really good; heavier than I typically go, too. Snatch balance were a little slow. Noticed my grip was pretty narrow, so I widened that out, which helped, but still dropped weight to make them speedy. Realized on the presses that maybe they were slow because the right shoulder was acting up. Stopped at 3 rounds on that movement because my trap kept trying to do the work, not the lat.

Bring It

“The only Zen you find on tops of mountains is the Zen you bring there.” ― Robert M. Pirsig

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Hiking list addition: Geronimo Head and Battleship Mountain in the Sups

The grammar police tell me that quote should read “… the Zen you take there”, but I’ll cut Bob some slack, since he’s opened the door for some visuals from the third best movie of the ’90s!

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And because quizzes are the best, and self-awareness is paramount, find out which Bring It On cheerleader you are here. I’m C-C-C-C-Courney.


09 April | Saturday
Warm-up | 3x
GA squats x 8
Scaption x 7 @ 6s ea
Monster walks x 12 ea

Work | EMOM x 30:00, rotating:
Run x 100m
Wall ball x 7
C+ J x 1 (3@105#, remainder @ 115#)

Mobility | 15:00

08 April | F
Pillars | 3x
Legs drops x 15
Prone glute press x 10
Wall press x 10

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

Work | 4 sets:
Box squats x 5 (95,105,110#…)
Banded hip thrusts x 1:00
GHR x 8 (-,10,15,15# plate)
Rest x 2:00
-then-
TGUs x 10:00 (5@35#, 5@44#)

Stay bendy | 15:00

07 April | Th
Warm-up | Dodge ball x 20:00

Work | 4 rounds
Row x 250m  AD x 30 cals
Tire hits x 20
Knees to elbows – string them bitches together x 10
Suitcase carry x W of the gymnasium (53#)
Reverse hypers x 8 (14#)
Scorpion x 4 ea
Seated sled pull x 1

Stretch | 20:00


Th | That was the most fun I’ve had warming up (for a workout) maybe ever! Cuidado, Orlando… I’m coming for you, Boludo.

My low back was really tight after the Oly side planks; the row didn’t feel nice. Subbed the AD and it was all good. It was fun to workout with the 6:00 crew.

F | Friday booty sesh. Focused on: vertical shins on the box squats, keeping the tension throughout the entire movement on the thrusts (#torque), and being mindful of how I was initiating the movement on the GHRs. TGUs are still one of my faves.

Sa | The Zen quote applies across the board, as everyone brought it; fantastic Saturday gymnasium vibes. Did the class workout with Ali, modifying wall balls for burpees. Focused on: not bottoming out on the WBs, getting under it on the cleans, and positioning the barbell properly in my manos on the jerks – wider grip, barbell back. During a post-workout chat with Ali I discovered that I’m doing it wrong, or at least less efficiently on the running, with my hips leading the way rather than my chest… Notes for next time.

Hard Things

“Silence is so accurate.” – Mark Rothko

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That’s the FNG on the left there. No it’s not! He only talks about himself. Ha! #accurate

I was really intrigued by this week’s Note to Self podcast, which essentially was about engaging in uncomfortable conversation. It reminded me of that New York Times piece about how to fall in love with anyone, the one with all the great questions. Why is it that we sometimes fail to ask the most important questions, and/or that we make those questions so much harder than they have to be?

The NTS convo focused on sexual kinks, and an app that was developed to help get couples talking about theirs. The conversation had my mind going off on so many tangents: religion, relationships, technology, sex, have you seen the movie “Kinsey”?! I think I like that technology is helping to serve as a catalyst for a deeper conversation (or, per the couple in the podcast, pulling back the curtain for their golden shower bliss) but it makes me a little sad that it’s needed in the first place.

Hard conversations. Let’s all have more of them!


05 March | Sa
Work | O-lifting
Hang power clean 5 x 2 (105,105,115#…)
Snatch + OHS 5 x 1(65,65,75,75,85#)
Box squats 4 x 3 (95,115#…)
3 sets:
Box jumps x 2
Lunging pallof press x 10 ea
Chinese row x 10 ea

Get bendy | 20:00

04 March | F
Warm-up | x4
Banded clammies x 10 ea
Prone glute press x 10
AD x 1:00

Work | Wednesday’s O-lifting-ish
Tall jerks 5 x 2 (55,60,65#…)
Back squat + chains 5 x 2 (155,165,170#…)
3 sets:
Samurai squats x 5 ea (35#)
Death march (25# DBs)
Wall-pressing dead bugs x1:00

Some stretching + homework | 15:00


I missed O-lifting on Wednesday, so I sneaked it in on Friday, minus some of the volume on the lifts. Practiced anchoring my feet on the back squat per the link on the website a week (or two) ago. I have definitely NOT been anchoring my feet correctly. I thought I felt grounded before, but that whole pinkie toe drive was a game changer. Lots of feels in the glutes during the samurai squats and the death marches.

Saturday’s O-lifting class felt really good; fast on the cleans and snatches. I think I’m getting better at positioning for the box squats. They are fucking hard, but man do I like how they feel the next day.

Maybe went a little too heavy on Saturday and had to skip the Sunday hike. Next week, Peralta.

The Hunt

You wander from room to room
Hunting  for the diamond necklace
That is already around your neck
-Rumi

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Betes de Mode by Helmo

I really dug this conversation on death, birth and self-discovery. (And that’s quite a ride, Steve.)


17 Feb | W
Warm-up |AD x 5:00
Mobility moves

Work |O-lifting
Muscle snatch 5 x 2 (75,75,85,85,80#)
Box squats 5 x 3 (95,105#…)
Halting snatch-grip DL 4 x 3 (95#)
4 sets:
Windmills x 8 ea
Plank x :45

Stretch + Homework | 30:00

15 Feb | M
Pillars |3x
TVA leg drops x 15
Cobra x 5 @10s
Prone Y raise x 8(2)
Hip hikes x 10 ea

Work | 5 rounds
AD x 2:00 (31,27,30,31,31)
Bench x 5 @75#
Banded hip bridges x :45
DUs x 30

Stretch + Homework | 30:00


O-lifting felt good until I got to the windmills. I tried one set, but should have tried one rep, and been done with it. Apparently, in getting the body fully operational again, as in life, my biggest hurdle is myself. Boom!

The snatches felt great, and the box squats and halting DL definitely were challenging, even without much weight on the barbell. On the DLs, that is a long time to be under tension!