Back to Basis

“Walking is good, fighting is better, fucking is best.” -Tormund Giantsbane on staying warm

playing games
This week’s share took me for a turn. I was interested in hearing Ben Greenfield on the BBS podcast because of it’s title, “Blood, Biomarker, Genetic Testing… and Poop“. And it was very interesting… all the blood, poop, gut biome testing, light exposure on all sorts of body parts, sleeping with rocks, the use of psychedelics – all very fascinating. But the highlight for me was [Spoiler Alert] after nearly 42 minutes of talking about dialing it all in, fine tuning and testing, the conversation comes full circle and back to the basics: it starts with sleep, stress, skull sweat, and sex. (Okay, I added the last one, but it needed to be said.)

That third one – the novelty of learning – stayed with me. Man, it’s easy to get up caught up in the hamster wheel and to sideline the training of the gray matter. And to forget just how much fun it is – doin’ it.

How will you train your neural pathways this week? Me, I’m gonna start with Coffeebreak Portuguese, Revit, and some Dick & Jane – reading is fun!


13 Sept | W
Warm-up | 3x
Row x 1:00
Wall balls x 10
Reaching dead-bugs x 1:00

Work |
A. 5x: [easy pace – quality movement]
OHS x 6 [BB only] @4112
Singles DUs x 30 [1:00]
B. Pin front squats 5 x 3 (115, 120, 125, 125(3), 120#) [3:00]
C. BTN snatch-grip push press (105, 110, 115, 115#) 4 x 2 [1:30]
D. Seated SA cable rows 3 x 15 ea (30#) [1:00]

Finisher | A lil stretch, a lil handstand position work

14 Sept | Th
Work |
A. Row x 10:00
B. DUs x 5-10-15-20-25-30-35-40-45-50 [UB]
(5-10-15-20-25-30-25-35-40-43-44-45-49-50 in 15:33)
C. Prone hamstring curl machina 4 x 15 (60, 55(10), 50(10), 45#) [1:30]
D1. Cable tricep push-downs 4 x 15 (2@ 40, 2@ 30#) [1:00]
D2. DB curls x 10 ea (17.5#) [1:00]
E. Bike x 20:00

15 Sept | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Scap press x 10
TVAs x 15

Work |
A1. Seated SA press 5 x 8 ea (25, 27.5, 3@ 30#) [1:00]
A2. Pendlay row x 8 (2 @70, 3@ 75#) [2:00]
B. Concentric bench 5 x 5 (2@ 85, 3@ 90#) [3:00]
C. EMOM x 10:00: wall walks
D. Star side planks (knee) 3 x 10 leg lifts [:30 btwn sides]

Stretch | 15:00

16 Sept | Sa
Work |
A. Step mill x 20:00
B. 10x [build if it feels good]: RDL – HPC – Jerk – BS (2@ 95, 3@ 105, 5@ 115#)
C. 5x:
Sled push x 30m (90# of plates)
Offset carry x 30m (OH – 35#, SC – 40#)
Cossack lunges x 10 ea
D. Bike x 20:00

Home yoga for bendiness |15:00

17 Sept | Su
Mobility | 3x
Shoulder CARs x 4 ea
Bird dogs x 10 ea
Prone y raise x 10
Monster walks x 10 ea

Work |
A. 4x:
Row x 150m
FLR + taps x 14 ea
Side star plank (knee) x 5 LL ea
B. Alternating TGUs x 20:00

Sauna | 20:00


W | I really enjoyed this session at the Globo Mountain. Mixing things up a teeny bit, I cut out my usual mobility to start, got to and through the warm-up efficiently, and then on to the good stuff: the workout. According to my handy training blog (you are here) the last time I did OHS was the first of March. This session was certainly a first in front of mirrors… um, with the o’head squats. They felt good, especially by the last round. Switched the yumps to DUs because (A) knocking 30 out isn’t hard for me (Unless they’re in succession. See also: Thursday) and (B) I find them to be fun.

The pin squats were fun times. The globo squat racks are actually good for something! The second set at 125 got a little ugly – really fought to keep my chest from collapsing and to drive the knees out. Shedding a few lbs from the barbell improved my position and was still challenging.

Globo barbell slipperyAF on the push press. Held back a bit due to new environs for this movement.

The demo vid featuring the big sweaty man was very helpful with form on the SA rows. Thanks, coach! Felt them big time in my lats and delts – more so than when I was doing ’em my way.

Th | Ooh feeling dem SA cable rows in the delts. How is it that I run into door frames on such a frequent basis? So swole.

The row felt really nice. The half flight simulator caused much anger. All I could do was laugh at myself. Came to the conclusion that if I sped those fuckers up, I’d pike less and voila! Unbroken.

Where do I start with the hamstring machine…? Do I even have hamstrangs, bruh? I am excited to find them, build them, and ride them all the way to PR city. (No, these are not things that keep me up at night, but improvement in all the areas is nice.)

F | Man, this workout felt good. Found my groove (or stability at the bottom) on the concentric bench; they felt really right, especially the last two sets. Wall walks felt solidAF. The star planks made me sweat profusely. Definitely struggled to lock out without the assistance of the base knee on the ground, let alone to lift a leg. Caught myself doing concentration face. You know you’re working when there’s a little tongue… just the tip.

Been keeping up my home yoga in the morning. Just a quick 10:00 – I really enjoy it.

Sa | Needed a sled so used that as an excuse to check out the independent globo in my hood. I really liked it. Not as clean and shiny as Globo Mountain, but they had nice barbells, bumper plates and everything but a GHD. And a platform which I was hoping to test out…

tangibleAF-01.jpg
Maybe next time. Didn’t want to interrupt the stretch sesh 😎

My right hip was feeling a little sore – according to the internet in the tensor faciae latae (Mmm… sounds like a coffee bevvie). The TFL… I discovered this by performing some pistols between sets on part B, because pistols in lifters are the best things ever! Okay, back to bidness. The barbell was fun, especially the jerks. By the time I got to the sled rounds, however, dat overhead was fah-tea-goo-ah’d. First attempted 45 OH with a 50 in the suitcase. Nope. Dropped down each by 5# on each. Nope. Another five. Just right – still felt like work. Really felt the sled in my flutes.

Lastly, wasn’t feeling much in my hammies on the front end of my workout. About 2 hours after I showered though.. Ooh. So sore. But not up by my butt where I expected, but down closer to my knees.

Su | Super sore in the back, booty, and hammies. Rolled through. Worked up to 50# on the get-ups, and finishes with bottoms-up at 30# which might be a PR… Tested the steam room at Globo Mountain which was REALLY nice. Gonna do that again.

Oh man. Lots to say this week. Especially for someone who is gonna take a break from blogging…

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The Positive Pivot

“Once you’ve accepted your flaws, no one can use them against you.” -George R. R. Martin

lifteachotherup_libbyvanderploeg
Lift Each Other Up by Libby Vander Ploeg

Have a listen here to Christmas Abbott talking perseverance, quirks, and choosing your favorite kid. I like hearing what Christmas has to say, and not just because her accent is adorbs. She’s incredibly relatable, inspiring in all her endeavors, and seems to come at every situation from a place of positivity.

She’s got a pretty great Instagram feed, sending out plenty of good vibes, like these words from the great Maya Angelou:disculpe-01.png

On a loosely related note, we got to chatting at the gymnasium about “content” and how we judge the value of it. If someone puts up an intelligent, thoughtful post but pairs it with an image of their body, does that in some way diminish what they have to say? If so, why? Would it matter what kind of body they were presenting? If it were a man, not a woman? If they were of a certain age or race? Would that somehow make it more or less acceptable? More or less valid?

Sometimes it seems like we’re existing in a time of exclusion, of dichotomies, in the either/or’s. What I appreciate about the content that women like Christmas Abbott are putting out there is that they’re all about inclusion, and demonstrate that we can be both – intellectual and sexual, driven and patient, strong and compassionate. As Christmas put it, your wins are my wins. While I don’t currently have any offspring, I do care about posterity (in addition to posteriors) and I think the better message to be sending to our young humans is one of inclusion and multitudes. We don’t need to be one thing, we can be many things.

More ampersands.


18 Sept | Su
Mobility | 3x
Cossack lunge x 8 ea
Scap press [lentimente] x 10
TVA drops x 15

Warm-up | 3x
Wall balls x 10
Palms-fwd BB row x 8
DUs x 30

Work | O-lifting from W
1-1/4 OHS 4 x 2 (95, 105, 105(vid), 110#)
Clean high pulls 3 x 3 (125, 135,, 145#)
Halting clean deadlift [4s @ below the knee, and just shy of full extension] 3 x 4 (145, 135, 135#)
Isometric abduction w/ ext. rotation 3 x 10s

17 Sep | Sa
Warm-up | 3x
AD x 1:00
DUs x 30
OH walking lunges x 14

Work | O-Lifting – Week 3
BTN Snatch-grip push press 5 x 2 (85, 85, 95, 100, 105#)
Clean + jerk 10 x 1 (115, 115, 125#…)
Samurai squats 3 x 8 ea (35#)
Front squat  ISO holds 3 x 10s

Stretch | 20:00

­16 Sep | F
Work | Recess Class
The Bear Complex, 5x:
[Power clean – Front squat – Push press – Back squat – BTN Push press] x 7 (75, 85, 90, 95, 100#)

Stretch | 20:00


Friday’s Bear felt good, though I 86’d the BTN presses upon advice from Ali – saving the back for Saturday. I really like that barbell complex; it challenges the body and the head, provided you buy in.

O-lifting went well, though it seems like I’ve been going light forever, when it’s actually only been a few weeks. Looking forward to being able to push again. Did you see that post on pain from The Wolf Brigade? It’s the one with the mace on the beach. That was a helpful reminder Saturday.

what-a-lovely-shrub
Barbell in the AM & refreshing pool in the PM makes a pretty stellar combo. I hope that excessively manicured shrub doesn’t degrade my content

Made up some Oh Lifting homework on Sunday. Having watched some 1-1/4 OHS on the interwebs before heading to the gymnasium, I was curious to see if I did the curved booty back thing I saw a lot of, so I took a vid…

… Yep, I do it. And I’m not so sure that I’m breaking parallel there, either. Coachable moments.

Rehearsing the WCS

“The best time to repair the roof is when the sun is shining” – JFK

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A very real – and very first world – Worst Case Scenario

Pappas told me about a couple Tim Ferriss episodes worth checking out; he may be an asshole, but he’s definitely not a liar. Good stuff. The two I listened to are, How to Practice Poverty & Reduce Fears, and Groundless Fears. I was really struck by the idea of practicing for the worst-case scenario by living it, and then posing the question, “Is this the condition I feared?” I mean, it’s really fucking nuts how much of our lives are controlled not by what we want, but by what we fear.


19 March | Sa
Hiking + The Highland Games!
Geronimo – National – Mormon Trail Loop
South Mtn
+/- 6.5 mi

20 March | Su
Pillars | 3x
Wall rotation + press x10 ea
Hip hikes x 15 ea
Side clammie holds x :45 ea
Single-leg elevated hip bridge x 10 ea

Warm-up | 4x
Row x 1:00
DUs x 25

Work | Saturday’s O-lifting Class
Halting power snatch 5 x 2 (75,75,80,80,85#)
BTN push press 5 x 2 (80,90,95,100,100#)
3 sets:
Good mornings x 5 (75#)
KB front rack box step-ups x 5 ea (26#ers)


Missed more days in the gymnasium than I’d like last week. Resuming the regularly scheduled program(ming) this week though.

Geronimooo
Geronimo Trail – South Mountain in the PHX

Missed O-Lifting due to the Highland Games on Saturday! Warmed up for the sunshine + kilts by hiking a longer-ish trail early Saturday morning. Found a section of the National Trail that will be perfect training ground for Ragnar Trail McDowell Mountain. Also ran into a group of beefcakes banging out push-ups on the trail. I guess it’s never too early for the pump.

cartwheel Katie
That’s Katie (on the right). She was the only chic to successfully turn the caber on Saturday. She does a cartwheel after she turns it, and strips down to damn near nothing between events. I suspect Katie is a CrossFitter