Choice or Chains?

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed, and you haven’t been.” –Marcus Aurelius

Kids Getting Hurt might be my favorite thing on the internet right now. (Thanks, Matty Nice!) The (delayed) reactions caught on the record, also interesting; “Is this where I’m supposed to cry?” Nah, kiddos, let’s choose laughter.

On his latest podcast episode, Robb Wolf hit up Gretchen Rubin for a chat about The Four Tendencies. If you’re wondering what the fuck The Four Tendencies are, I don’t know what to tell you. I expected more outta you. That not helpful? Fine. I was just playin’ anyway.

The Four Tendencies is system that identifies different ways people react to expectations. My tendency is Rebel (though I lean a little to the Questioner). Rebel is the tendency of choice. No, not like the meat. That would be Prime.

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According to the framework, Rebels “resist all expectations, outer and inner alike. They act from a sense of choice, from freedom. They resist control, even self-control, and enjoy flouting rules and expectations. They sometimes frustrate others—and even themselves—because they resist any expectation, even one that’s self-imposed. Rebels resist habits, but they can embrace habit-like behaviors by tying their actions to their choices and their identity.”

I think that last line is particularly compelling for me, personally, as I can struggle with doing that to an extreme, chaining myself to one particular identity or another. As someone who is also resistant to change – not just expectation – that can be an issue. Listening to the podcast was a good reminder for me about the importance of owning that knowledge about myself, then taking a step back and looking at a things, people, a situation, and maybe a belief in a different light, from a different perspective.

“Most misunderstandings in the world could be avoided if people would simply take the time to ask, ‘What else could this mean?’” -Shannon L. Alder

So yeah, choice – it’s e’rywhere. What are you choosing at this moment? What are you chaining yourself to?

A: The sofa! It’s football season! (Or did we just go a little BDSM? Pick a safeword. I say “Trump” – if that doesn’t make your dick limp, I don’t know what will.)


Day 264/365 | W
Mobility | 3x
Wall slides x 10
GA squat x 10
Reaching dead bugs x 20

Warm-up | 3x
Row x 1:00
KBS x 5
KB snatch x 5 ea
KB RDL x 5 ea

Work |
A1. Deads 7 x 3 (4@ 185, 3@ 195#) [1:30]
A2. Half-kneeling DB press x 7 ea (25#) [1:30]
B1. Buenos dias 3 x 10 12 (75, 75, 65#) [1:30]
B2. Dbl DB row x 10 (25#) [1:30]
C1. [Cable] pallof press  3 x 12 (20, 25, 25#) [1:00]
C2. Bent-over reverse flies x 12 (10#) [1:00]

Home yoga | 25:00

21 Sept | Th
Mobility | 3x
Scap press x 10
SL elev hip bridges x 10 ea
Reverse curl-ups – slow as a motherfucker x 10

Warm-up | 3x
Wall walk x just one!
Slam ball x 5
Kang squats x 10

Work |
A1. SL RDL 4 x 10 ea (45# KB) [:30]
A2. FS x 8 [BB only] x 8 [:30]
B. Concentric front squats 5 x 3 (105, 115, 3@ 120#) [3:00]
C. (Prone) Hamstring curl machina (45, 50, 45, 45#) 4 x 12 [1:30]
D1. Hanging bent-knee raise Dip holds 3 x 8 :40 [1:00]
D2. SA DB snatch x 5 ea (35#) [1:00]

23 Sept | Sa
Saturday Hike Club
Geronimo – National – Mormon loop | 6.5 mi

24 Sept | Su
Mobility | 3x
Scap press x 10
Super bird dogs x 12 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Wall balls x 7
KBS x 7
Push-ups x 7

Work |
A. 4x:
Single-unders x 50
SA DB bench x 5 ea (30#)
Chinese row x 5 ea (30, 25, 25#)
B. Push press 7 x 2 (2@ 95, 2@100, 2@105, 110#) [2:00]
C1. SA DB snatch 4 x 3 ea (35#) [right into]
C2. Sled push x 20m (+135, 3@ +160#) [2:00]

Stretch | 15:00


W | Deadlifts felt good. It’s crazy how much more I am feeling the pushing through the floor. Felt them a ton in my lats. Then to move onto the kneeling press. Ooh. Had to be mindful of hip positioning with those. Toughest move of the workout were the good mornings. Was curious about my form, but forgot my phone to captcha some footage. The reverse flies are also a weak spot. Ten seem light, but I do a neck thing when I go up to 15#ers, so… Ten it is… For right now.

Th | Pre-training status: feelin’ the posterior chain, particularly the low back and hammies. I enjoyed the sequencing of this session, part A was like a second warm-up. Ish. Those KB RDLs got my QL speaking on the left side. I notice that happens when I do the kangs, too. Noted. I am really feelin’ (both senses) the concentric lifts. And my lifters. Subbed dip holds because there is a serious lack of places to hang from at the globo gyms. DB snatches sure get my heart rate hard.

Sa | It was a nice day for a hike.

Su | It was a nice day to push a sled. I don’t know how much the sled weighs, nor did any of the employees manning the joint. So those numbers posted are the plate weight.
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The Only Way I Want It

“I want to storm in both directions at once. Desire success, court failure.” -Alan Rickman

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It seems right to share the newest addition to the current reads stack. What’s on the top of your heap?


17 Jan | Tu
Mobility | 3x
Wall slides x 10
Single-leg elev hip bridge x 10 ea
TVAs x 15

Warm-up | 3x
KB – swing – snatch – RDL x 5 ea
Wall walk x 2 UB
BB RDL x 7
BB row x 7

Work | [favorite]
30:00, rotating: (6)
Front-rack KB carry x 50m [rig to platforms + back] (44#ers)
AD x 1:00
DL x 3 @ 175#
HSW
Row x 1:00

Full-size stretch | 20:00

18 Jan | W
Warm-up | 3x
AD x 1:00
Slam balls x 7 @20#
DUs x 20

Work | O-lifting – Week 2
A | Muscle snatch 4 x 2 [build] (65, 75, 85, 85#)
B | 3x: Good mornings x 10 [across – challenging] (95#)
Right into
Snatch-grip pendlay rows x 6-8 (55#)
C| 4x: Bench press 4x 3 [challenging] (95, 95, 90, 90#)
Immediately into
Push-up x AMRAP -2 [Fast AF – PAP] (incline 7, 7, 7, 8)

19 Jan | Th
Warm-up | 3x
Row x 1:00
Wall walk
DUs x 20

Work | [from the archives]
Back squat 5 x 1 (145, 155, 165, 175, 185# PR!)
EMOM x 10:00
1-1/4 back squat x 3 @50% (95#)
EMOM x 10:00
Slam ball x 10
KBS x 10 @ 53#


Tu | The legs seemed to have recovered from Saturday’s sled-sprints. I really like this workout, it’s sneaky hard; begin anything by squishing your guts and making breathing awkward and I suppose that sets the tone for the rest of the work to be done.

W | Can I blame my long ass arms for sucking so much on the forward pressing? I know; excuses. Wednesday was a humbling workout for sure. And with some insights into how recovered I was during the warm-up, struggling to string the DUs together. Muscle snatches felt strong. Bench did not – right side slow to finish at fatigue set in. The Fast AF push-ups… eh, not so fast, but the most I could muster.

Th | Sneaked in a back squat PR! That made me feel pretty nice. Really sore from all the pressing. Subbed some hinging for the Rx squatting because my legs were jello from the first two sections. Focused on moving the KB with intention; are you gonna ask it, or tell it?

The Reds

“Sometimes you have to do something unforgivable just to be able to go on living.” – Carl Jung

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Illustration by The Joy of Seex

Jung keeps popping up on my radar lately; I’m thinking it’s the holidays and all the emotions expressed by the “collective unconscious” over the course of them. Perhaps, not. But, I found this article on The Red Book of Jung to be an amusing read.

And for some quotes of quotes of quotes, here’s a little snippet:

Creating the book also led (Carl) Jung to reformulate how he worked with clients, as evidenced by an entry … found in a self-published book written by a former client, in which she recalls Jung’s advice for processing what went on in the deeper and sometimes frightening parts of her mind.

“I should advise you to put it all down as beautifully as you can — in some beautifully bound book,” Jung instructed. “It will seem as if you were making the visions banal — but then you need to do that — then you are freed from the power of them. . .  Then when these things are in some precious book you can go to the book & turn over the pages & for you it will be your church — your cathedral — the silent places of your spirit where you will find renewal. If anyone tells you that it is morbid or neurotic and you listen to them — then you will lose your soul — for in that book is your soul.”

Ooh, I really dig that last part. And the section about the “big dreams”. The last one I had was pretty fucked up. I suppose I should write that down.


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

Work | EMOM x 30:00, rotating:
Deadlift x 3 + DUs x 40 (165#)
Clean + front squat + front squat (115#)
AD x 1:00

21 Dec | W
Mobility | 3x
Wall slides x 10
Scap press x 10
TVAs x 15

Warm-up | AD + DUs

Work | O-lifting – Week 8
Jerk balance 3 x 1 (75, 85, 85#)
Front squat + jerk 3 x 1 (105, 115, 125#)
Clean + jerk [across] 5 x 1 (2@ 135, 3@140#)
Good mornings 3 x 6 (95#) 

Handstand shenanigans + stretch | 15:00

20 Dec | Tu
Mobility | 3x
GA squats x 10 ea
Hip hikes x 15 ea
OH kneeling hold things x :30
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
Wall walk x 2 (UB)
Palms-up BB row x 10
SL RDL x 8 ea

Work | “A”
Back squat 7 x 2, rest x 2:00 @70-ish% 1RM (135#)
“B”
GH raise 5 x 10, rest x 1:00 (15#)
Banded triceps push-downs x 10, rest x 1:00
KB Sotts press x 3 ea; rest x 1:00 (26#)
“C”
Banded hamstring curls 3 x 4-5 ea

Stretch x 15:00


Tu | Read this, then tried this

Yeah, felt it in my jacked shoulder… Hmmm. Boom-(that’d be explosive)-out-the-bottom back squats felt good. The KB sotts press left me with some questions. If I’m struggling with lockout at the top… That’s a mobility issue, yes? So, would one drop weight until lockout could be achieved? Or is lockout not the point? Also, that KB takes a very different path to the top depending upon which side is doing the pressing. I need to dig into this sotts business a little more. Detective Morgan. 

W | The hip is still not happy with some movements, but, man, am I happy with how the clean and jerks are feeling. I remember when 135# was a real struggle #nomas

Th | Express workout from the archives. Wanted to get in some movement, but also had a ballet date with the Amazon belly-dancer. So, got in, did some work, got outta there; mission: accomplished.

Interesting how shitty my skin is and how the headaches and congestion have been more frequent as I’ve been indulging in the sugar and booze… Connected? Connected. Consciously.

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