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
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#)
Snatch high-pull x 2 (115#)
Snatch x 2 (75, 75, 85#)
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
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. 

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


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#)
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
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

motivational monday-01.jpg

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…


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

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!


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
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

lets talk
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

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!

Trees & Pizza

“People will say things like, “But you never eat junk!? You HAVE to enjoy your life!” You have to re-frame that stuff and go, “Wait, are you kidding me?” What the heck does eating pizza have to do with me enjoying my life? If I abstain from pizza, are my kids going to get sick or am I going to start fighting with my wife or lose my job? This stuff isn’t about enjoyment and those are ridiculous statements that we make to ourselves.” -Jason Seib on this week’s Paleo Solution Podcast

A way of life I can get on board with. No pizza required. Just add trees, coffee, and sunrise.

Lots of great quotes on Robb Wolf’s podcast again this week. I really liked his conversation with Jason Seib. They talked fat loss, aesthetic goals, and the psychology behind why we do what we do. Though their point on why we don’t sleep with our best friend’s spouse made me want Christopher Ryan, of Sex at Dawn, to join in the conversation.

Also liked this story about local dudes making things from fallen trees. We had giant trees in my front yard growing up. The year my dad died, they died as well. It would have been so great to make something out them. Good thinking, guys.

I love trees.gif
Trees are also fun to climb.

16 Jan | Sa

Warm-up | Barbells + jump ropes

Work | 9:00 class
STO – Work up to a heavy single (105#)
Deadlift – Work up to a heavy single (185#)
AMRAP x 10:00: (115/75#) (7 + 4)
STO x 5
DL x 10
Box yumps (step-it-ups) x 15

Work | O-Lifting
Snatch 7 x 1 (85#)
C + J 7 x 1 (125#)
3 sets:
Armadillos x :20
Atomic Push-ups x 10
Lateral wall runs x :20

Stretch | 10:00

15 Jan | F

Work | 6:00 class
Row x 20:00 @30/30’s (2783m)
EMOM x 10:00, rotating:
Pallof horizontal press x 10ea
Wall-pressing DBs x :30

Stretch | 20:00

14 Jan | Th

Work | 6:00 class
Back squat + chains 4 x 2 (155,175,175,175#)
4 sets:
Skull crushers x 10
Rest x 1:00
BB bi’s x 12
Rest x 1:00

Stretch | 15:00

13 Jan | W

Work | O-Lifting
Box squats 5 x 3 (115,125,115,115,155#)
Pause jerks 7 x 2 (95#)
4 sets:
Partner planks x 4
Handstand holds x :30
Pistols x 4 ea

Stretch | 20:00

12 Jan | Tu
Pillars | 3x
Monster walks x 12 ea
Clammie holds x :40 ea
Hip hikes x 15 ea

Warm-up | 3x
Wall balls x 7
OHS x 5
PUs x 5

Work | EMOM x 30:00, rotating:
Pause snatch + 2 OHS (55#)
Slam ball x 7 (30#)
4 sets:
Banded hip bridge x 1:00
Rest x 1:00

Stretch | 15:00

Took shitty notes this week. Will do better next week.

Did you see this post from RP on the FB?


Interesting… And yes that does sound a little crazy. What about nutrient variability, metabolic flexibility, and such? Though props to this chick for her commitment. If someone told me to eat the same thing for 3 months I’d ask for my money back.