Makin’ Eyes

“The moment was all; The moment was enough.” -Virginia Woolf

tumblr_ovexmcu2ao1qz6f9yo1_1280
[Eyes Wide Shut] Francesco Guardi, The Ridotta in Venice with Masked Figures Conversing
It’s all connected; we’re all connected >>> Positive resonance + the importance of eye contact

Lazy blog post season is in full effect. This might change now that the lights are up, I’m fully stocked with whisky and nog, and have The Holiday, Love Actually, and Bridget Jones looping on the wall-mounted screen. (So fucking basic.) Or it might not. The possibilities are endless…

In the spirit of the season – but not because of it – I’ve been on a Jorden B. Petersen Podcast binge. Pretty interesting stuff, despite my tendency to resist all things Biblical, but I haven’t put finger to keyboard about them yet. Consider that my Chekov’s gun… Ha!

Okay, now to the serious business: What’s your favorite holiday flick and how do you like to watch it? For example: Die Hard in nothing but tall socks with a bottle of Fireball.


28 Nov | Tu
Warm-up | 3x
Bike x 2:00
Wall ball x 10
SA KB snatch x 5 ea

Work |
A. 4x:
SL DB RDL x 8 (35, 3@ 40#)
½ Kneeling SA press x 8 (25#)
RNT reverse lunge x 8 ea
B. Back squat 5 x 3 [4:00] (145, 2@ 155, 3# 160#)
C. Front squat 3 x 5 [2:00] (115, 2@ 125#)
D. Stepmill x 15:00

29 Nov | W
Work | [See Friday]
A. Bike x 20:00
B. 5x:
Sled push x 20m
Sled pull x 20m
Farmers carry x 20m
SA FR carry x 20m ea
C. Stepmill x 15:00

01 Dec | F
Mobility | 2x
Wall slides x 10
Scap press x 10
Shoulder CARs x 3 ea
Bird dogs x 10 ea
Glute press x 10
Reverse curl-ups x 10

Work |
A. Bike x 20:00 TGUs
B. 5x:
Sled push x 20m (135#)
Sled pull x 20m
Farmers carry x 20m (50/55, 55/60#…)
SA FR carry x 20m ea (40, 45#…)
C. Stepmill x 15:00

Stretch | 10:00

02 Dec | Sa
Warm-up + Mob | 3x
Banded RDLs x 10 ea
Banded rows x 8 ea
Windmills x 5 ea @ 25#

Work |
A. 5x:
Row x 300m
Push-ups x 5
Bird dogs x 10 ea
Bench 5 x 5 {3:00] Snatch-grip RDL 3 x 10 [2:00] (95, 105, 105#)
C1. SA DB Incline bench 3 x 10 {RI] Push press 3 x 5 (75#)
C2. Pendlay row x 10 [2:00] (65#)
D1. Pull-up machine 3 x 10 [1:00] COB hold x :30 [:30] (30, 21, 24)
D2. Deeeips x 10 [1:00] Dip hold x :30 [1:00]

Stretch | 10:00

03 Dec | Su
A. Row x 20:00 (4477m, 2:18)
B. Stepmill x 15:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral step-ups x 10 ea
D. Bici x 15:00

Stretch ‘n’ savor | 10:00


Tu | Right shoulder is bothering me a little bit so I went light on the presses. Squats felt great even without lifters. Gym’s been craysay busy so I had to just snag the rack whilst it was free.

W | Hopped on the bike, but was just not feeling it…

F | Picked up on Wednesday’s workout, but subbed TGUs for the bike because I was feeling like a brat. The sled and carries felt good.

Sa | Shoulder all jacked from sleeping wonky with holiday visitors. The pressing was a no go. Did my best to adapt movements. What would my grade be, TG?

Su | Was sure that row was gonna suck; it was actually awesome! Found a breathing groove, closed my ojos, and cued the gym jams in my earbuds. No lower back fatigue, nada. And those lateral step-ups sure are feeling stronger and less awkward. It’s interesting how the cadence of the stepmill – I keep it at a pace where I am not holding on to the rails at all, and I am not mouth-breathing, usually level 7 or 8 – can help me check that I pressing(stepping) well, without any knee cave and using the flutes. I can not say as much for the dude next to me. No judgement #pantsablaze

I know I’ve been short on protein and veggies the last week or so with all the holiday festivities. Filled the fridge with cruciferous shit and meat, so stocked up there, too, and back in bidnass.

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Loaded

“I know you think you understand what you though I said but I’m not sure you realize that what you heard is not what I meant.” -Alan Greenspan

pew pew

My Life had stood – a Loaded Gun –
In Corners – till a Day
The Owner passed – identified –
And carried Me away –

And now We roam in Sovreign Woods –
And now We hunt the Doe –
And every time I speak for Him
The Mountains straight reply –

And do I smile, such cordial light
Opon the Valley glow –
It is as a Vesuvian face
Had let it’s pleasure through –

And when at Night – Our good Day done –
I guard My Master’s Head –
’Tis better than the Eider Duck’s
Deep Pillow – to have shared –

To foe of His – I’m deadly foe –
None stir the second time –
On whom I lay a Yellow Eye –
Or an emphatic Thumb –

Though I than He – may longer live
He longer must – than I –
For I have but the power to kill,
Without – the power to die –

My Life had stood – a Loaded Gun, Emily Dickinson


21 Nov | Tu
Mobility | 3x
Wall rotation + slides x 10
GA squats x 10
Prone y raise x 10
Reverse curl-ups x 10

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

Work | [FTA]
A. 4x:
Box sqwaats x 5 (125, 125, 130, 130, 130#)
SL DB hip bridge x 10 ea (22.5#)
GHR x 10 [2:00] (10#)
B. TGUs x 18:00 (worked up to 60#)

24 Nov | F
Mobility | 2x
Shoulder CARs x 3 ea
Thoracic rotations x 8 ea
Hip CARs  x 2 ea

Warm-up |3x
Bike x 1:30
Wall balls x 7
DUs x 20

Work | [Archive Buffet]
A. 4x:
Front squat x 5 (115, 4@125#)
RNT x 10 ea
GHD x 10 [2:00] (10#)
B. EMOM x 10:00
KBS x 10 (50#)
C1. DB bi’s 3 x 20 ea [1:00] (15#)
C2. Tricep push-downs x 12 [1:00] (20#)
D. Cable pallofs 3 x 12 ea [1:00] (15, 20, 20#)

25 Nov | Sa
Mobility | 3x
Hip hikes x 15 ea
Elbow plank + fwd tap x 10 ea
TVAs x 15

Work | [Archive Buffet]
A. Bike x 20:00
5x:
Sled x 30m (90#)
Suitcase carry x 30m ea (50#)
HS hold x :30
Lateral step-ups x 5 ea
C. Stepmill x 20:00

27 Nov | M
Mobility | 3x
Shoulder CARs x 3 ea
GA squats x 10
Prone y raise x 10
Cossacks x 8 ea

Work | [FTA]
A. 4x [BB only]:
Row x 10
Press x 10
OHS x 10 Kang squats x 10
Good mornings x 10 [1:00]
B. SL hip bridge holds 4 x :30 ea [:30 btwn legs]
C. Pin FS 5 x 2 [3:00] (125, 4@130#)
D. SA DB push press 3 x 8 ea [1:00] (35, 30, 30#)
E. Close grip high cable rows 3 x 15 [1:00] (55, 60, 60#)


Tu | I ❤ sqwaats. And TGUs. And… good convos, good vibes, good days.

F | Use more el bees on the biceps, self.

Sa | Four star handstand day. I really enjoy that cardio sled sammich action.

Su | Got my ass in nature. I would like to redesign the Tonto Natural Bridge Parking area. Such a beautiful area; such a whiff on the human intervention.

M | Gym was busy. Felt good to move. Subbed kang squats for good mornings and OHS in part A as my right shoulder has been not feeling awesome this week. I think it’s a sleep injury #positionmatters

Lat pull-down machines in use, again, therefore I did standard cable rows.

And Then

“When one thought ends, right before the next thought begins, there is a tiny gap called ‘now.’ Over time we learn to expand that gap.” –Spring Washam

que hora es
In a former life this would have been “It’s five o’clock somewhere”

I’ve found myself stressed the fucked out the last few weeks; feverishly working through a task with a running list in my head of all the other shit I have to do. And then, and then, and then…

And then I realized how I was creating all this stress myself.

OG full house.gif
Check out this podcast episode of On Being with Ellen Langer, “The Science of Mindlessness and Mindfulness”. It covered many things I enjoy – like how much we are led by language, in the way we communicate with others and in our internal dialogue. Example time. Rather than asking yourself “Can I [do that thing]?” instead try, “How can I [do that thing]?”. Not only does it change your answer, it changes what you are willing to consider; it leads to multitudes rather than an end. I also really liked Langer’s suggestion of looking for evidence of the opposite – with a situation, an idea, a problem. How could it be otherwise? Where is the evidence of the other? Whatever you look for, you will find.

I suggest downloading the unedited versions of the podcast; the awkward moments that naturally happen in conversations… keepin’ it real.


07 Nov | Tu
Two Bit Peak

08 Nov | W
Mobility | 3x
Wall rotation + slides x 10
GA squats x 10
Elbow plank + fwd taps x 10 ea
TVAs x 15

Work |
A1. (KB) RDL 4 x 5 ea [RI] (2@50, 2@55#)
A2. KBS x 10 [RI]
A3. Goblet squat x 5 [1:30]
B. BS 5 x 5 [3-4:00] (135, 135, 140, 140, 145#)
C. Box step-ups 4 x 8 ea [1:00 btwn legs]
D1. Leg extension 3 x 12 [1:00] (60, 60, 65#)
D2. (Prone) hamstring curl [1:00] (60, 60, 70#)

09 Nov| Th
Work |
A. Row x 15:00 (3353m / 2:14.7 split)
B. Bike x 15:00
C. 5x:
Bear crawl x 20m (30m)
Lateral step-ups x 5 ea
DUs x 20 + singles x 20
D. Step x 20:00

Stretch | 13:00

10 Nov | F
Mobility | 3x
Cossacks s 8 ea
Chin-over-bar holds x :20
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 1:00
Banded RDLs x 8 ea
Banded rows x 8 ea

Work | [Archive Buffet]
A1. DL 8 x 3 [1:00] (195#)
A2. Death march x 10 steps [2:00] (2@30, 5@35#ers)
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
DB push press x 10 + sit-ups x 5 (25#ers)

MOB | 2x
Shoulder + hip CARs x 3 ea
Scorpions x 5 ea

11 Nov | Sa
Mobility | 3x
Scap press x 10
Bird dogs x 10 ea
Popes x 15 ea
Hollow body hold x :20

Work | [FTA/Fave]
A. Alternating TGUs 3 x 3 ea (40, 45, 1ea @50, 55, 60#)
B. Reverse zerchers 3 x 8 ea [1:00 btwn legs] (80, 85, 85#)
C1. DB Z press 4 x 6 ea [RI] (22.5, 25, 25#)
C2. Dbl DB row x 8 @2113 [1:30] (25#ers)
D. 5x:
Goblet squat x 6 @33×1 (35#)
Jump lunges x 10
FLR x :30 [:30]

Stretch + PTH practice | 10:00


W | For future reference, when program calls for hammie curls – workout at Globo Mountain. Hamstring machine situation at Tang is mediocre. Back squats. Can’t believe how great they feel.

Th | If I were to give this workout a title it would be, “Fuuuuuuh: I’m sweaty”. Why are bear crawls so intense? And why does the stepmill make me so effing sweaty? Dude at the globo noticed the CARs in my warm-up and introduced me to PAILs and RAILs. Just the very tip so far…

F | Where are my triceps?

Sa | Feeling Friday’s work in my upper mid back.

Going to test the 12-hour eating window again and it’s all Rhonda Patrick’s fault.

Interesting stuff. We’ll see what is gained, or lost, or a wash…

Field Notes

“Complaining is not a conversation.” -James Victore

suffah

The Fragile Generation >>> It’s crazy how much our successes comes down to our own belief that we will endure. That trust in ourselves, and in our relationships, is developed gradually, testing little by little – poco a poco – in a staggered rhythm of experiences. And isn’t it interesting how both our self-confidence, and often times our relationships are strengthened via the same thing: working through discomfort…

“I believe that people who trust themselves and trust each other are willing to have difficult conversations. You know, relationships are not easy, whether they are work relationships or personal relationships. We may upset each other; we may say something the other person takes the wrong way. I give everyone complete permission – starting with me – to come and tell me directly that I did something they didn’t like… say it in as raw of a way as you want – you don’t have to figure out how to say it, you don’t have to wait until you calm down. But if you are incapable of doing that, if you are only capable of passive aggressive behavior… consider this your last warning.  -Arianna Huffington on the new HR Dept


31 Oct | Tu
Mobility | 3x
COB hold x :20
SL elev hip bridge x 12 ea
Hollow rocks x :20

Warm-up | 2x
WB x 7
SA KB press x 5 ea
WW + taps x 10

Work | [fave]
A. 5x:
Front squat x 5 @ 75% (120#)
Back squat x 5
Rest x 2:00
B. FR Rev KB lunge 4 x 6 ea [1:00 btwn legs] (35/40#)
C. 3x:
Slam balls x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m

01 Nov | W
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Popes x 15 ea

Warm-it-up |
TGUs x 2 ea side @ 40, 45, 50#

Work | [Repeat]
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (45#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Stretch | 10:00

02 Nov | Th
Warm-up | 2x:
Row x 1:00
BU TGUs x 2 ea

Work |
A. 5x:
RNT rev lunge x 10 ea
DUs x 30
SA press x 5 ea (25, 4@ 30#)
B1. Incline DB bench 5 x 8 [1:00] (4@25, 30#)
B2. Pendlay row x 10 [2:00] (65, 3@ 70, 75#)
C1. SA DB bench 4 x 8 ea @22×1 [RI] (3@25, 30)
C2. SA cable row x 10 ea [2:00] (30#)

04 Nov | Sa
Mobility | 3x
Scap press x 10 @ 5s ea
Bird dogs x 12 ea
Hip hikes x 15 ea

Work | [New Fave]
A. Stepmill x 20:00
B. 5x:
Offset carry x 20m 30m ea (40 OH/35 FR)
Wall walk x 1
Side plank x :20 ea
Sled x 20m 30m (+135#)
C. Bike x 25:00
D. Row x 10:00

Stretch | 10:00

05 Nov | Su
Warm-up | 3x
Bike x 1:00
Slam balls x 7 @20#
DUs x 30

Work |
A. DL 7 x 2 [2:00] (175, 185, 195, 205, 200(v), 205(v), 210(v)#)
B. PC 10 x 2 [2:00] (3@125, 130, 130(v), 130(v), 125, 5 HPC @115#)
C. BS 4 x 5 @ +/-70% [3:00] (130#)
D. BTN PP 4 x 2 [1:30] (90, 95, 100, 105#)

Stretch | 10:00


Tu | Didn’t have tons of energy or excitement heading into The Tang. Told myself to just mobilize and move and see how I felt. Did that between every part… and got through them all. Okay then. I think my 75% is a little more than 120, but there’s only one way to find out 😉 Both part A and part C got me breathing pretty good, but in different ways.

W | The front rack carries are so much tougher on the right side than the left. Wicked sore front all dem sqwats on Monday. Stepmill makes me sweat a lot, even when I am not-mouth breathing.

Th | Workday summarized in five seconds:

Gym sesh summarized in four sentences:
Failed on the tempo bench on the 8th rep on the right side. Got thru all of ‘em on the left. Contraction on the left side on the SA row feels really weak in comparison to the right. How’d I get so sweaty?

Sa | Focused on staying checked in on the machines. If I had a globo there wouldn’t be any friggin screens! But I don’t, so there. Part B was hard. Honestly, it kicked my ass. The run on the sled is 30 so I just did that. I figure it’s cheating a little with the carpet so… 

Su | Well, the pulls from the ground weren’t stellar. The DL positioning felt better, worked to brace and get in the position at the start there. I gotta work those fails. The first successful rep on the fail vid felt really bad, but in the footage it didn’t looks so bad. Same with the cleans. I got pretty frustrated with myself – so frustrated that apparently I lost count and just fired off five sets of some hang power cleans to appease myself.

The back squats, however, felt AWESOME – the grip with the floor, the drive through the floor, e’rything. Ditto with the BTN work. The hundy plus five was a little spicy, but I should definitely start heavier earlier next go around.

[Un]settle(d)

 “Every situation has two handles.” – Epitectus

pay up sucka

I’ve been thinking a lot about relationships lately/endlessly. (High-fucking-fives to all the over-thinkers!) Aren’t long-term relationships a series of trade-offs, really; trading x for y? Security for happiness? Freedom for offspring? A lifestyle upgrade for a clean house and all the sex you want? Fill in your own blanks. No judgement.

At some point, we agree to settle for the another person. (Well, or not. But that’s for another time, friends.) It’s been my experience in conversation that people generally don’t like that term; no one likes to think they “settled”. Maybe why you’ve never heard of this dating site. (Though it might also be that font.) Dan Savage puts it so much better than I can here. How about those lie-selves? Do you think there’s a certain amount of generous pretending in all relationships?

And then there’s Esther. Perel. And the kinder, gentler argument of “compromise” (and the accent helps to, yes?) That’s nicer to take…

in the neck
Perel did a listener Q&A sesh on The Tim Ferriss Show and man, did she shed some light on why online dating doesn’t typically work. Not just because people hate your branding! Ha! Take notes around 23:30… Well, I did. And throw away your lists. I really like how she talks about letting the story develop and unfold, and letting go of expectation.

I’m not sure what my point is here, other than to trade a little of your time for a couple good reads and a quiz – What’s Your Love Style?

I got romantic. Twice. Anyone else keep taking those things ’til you get what you want? No, me neither. But really, what’s your style? If you could pick one of the types, which one would you have selected? Why? Do you appreciate one over another?


17 Oct | Tu
Warm-up | 3x
Row x 1:00
Cossacks x 10 ea (only 2x thru)
Slam balls x 7 @ 20#

Work | New favorite
A. 5x: [BB only]
RDL x 5
Row x 5
Press x 5
Good morning x 5
Back squat x 5
Rest as req’d
B. Back squat 5 x 5 [across] [4:00] (140, 4 @145#)
C1. Zercher reverse lunges 3 x 5 10 ea [1:00] (85, 75, 75#)
C2. Zercher lunges x 5 ea [1:00]
D. SL KB RDL 3 x 10 ea [1:00 btwn legs] (45, 50, 50#)
E. (Cable) face pulls 3 x 15 [1:00] (30, 40, 40#)

18 Oct | W
Mobility | 3x
GA squat x 10
Scap press x 10
Popes x 12 ea
Reverse curl-ups x 10

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Lateral step-ups x 5 ea
SA KB FR carry x 20 m ea (40, 4@ 45#)
HS holds x :30
Cossack lunges x 10 ea
D. Stepmill x 15:00

20 Oct | Th
Mobility | 2x
Wall rotations + press x 10 ea
Banded clammies x 10 ea

Warm-up | 2x:
Bike x 2:00
KB RDL x 8 ea
DUs x 20

Work |
A1. GHR 3 x 10
A2. DB rev fly x 10 (10#)
A3. DL x 5, press x 5, good mornings x 10 (75#)
B. DL 5 x 3 [3:00] (185, 3@ 195, 200#)
C. Snatch-grip pause DLs [3s mid-thigh, ATK, mid-shin] 3 x 4 (85, 2@ 90#)
D1. [Cable] pallof x 15 ea [1:00] (20#)
D2. Push-ups x AMRAP -1 [1:00] (10, 10, 10)

Stretch | 10:00

21 Oct | Sa
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 12
Elbow plank w/ fwd tap x 10 ea
Shoulder CARs x 3 ea

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
DB snatch x 3 ea (35#)
Lateral box step-ups x 5 ea
C. Alternating TGUs x 12:00 (40, 45, 50, BU: 25, 30#)
D. Stepmill x 15:00

Stretch | 10:00

22 Oct | Su
Work |
A1. Jump rope 4 x :30 (DUs)
A2. RNT rev lunge x 10 ea
A3. FS x 10 [BB only]
B. BS 5 x 5 @ 22×1 [3:00] (115, 120, 125, 130, 130#)
C1. 1-1/4 front squats 3 x 5 [1:00] (105, 95, 95#)
C2. DB row x 10 ea [1:00]
D1. Cable tri’s 3 x 15 [1:00] (40#)
D2. DB curls x 10 [1:00] (15, 17.5, 17.5#)

Stretch | On grass


Tu | The squats were hard, but I think I could have done them at 150#. The stupid globo racks didn’t allow for the regular zerchers, so I make them all reverse. Can’t stop me with your silly globo racks! Dug the RDLs and really felt the face pulls.

W | So. Much. Soreness. In da booty and ham(mies). Front rack carries are friggin’ awesome – really felt those in the abs and braced breathing efforts. Killed the handstand holds. Hmm… all this back work perhaps?

Th | The soreness continues. DLs felt good. I was surprised at how two hunnit felt from the ground. That’s usually the hardest part. Probably sandbagged those some – same with D2, the push-ups. Why…? The snatch grip DLs were hard being under tension for that long. I like using straps. Been noticing people with the globo editions of those; I’ll keep the Grizzlies.

Sa | Oh man, that round “B” was something. Things felt good. Making freeeinds.

Su | An over-planned weekend left me short on the clock with the Sunday hours at Globo Mountain. After an express foam roam and mobility sesh, I turned part “A” into a warm-up with DUs instead of regular yumps. Fire up dat CNS. Check. Why was I so conservative on those back squats to start!?! Next time, start those bishes at 130, Morgan. They felt solid. All the squats there was a new awareness of bracing in my trunk – feeling my abs engage. Not sure if I was just sore so felt it more or what. The front squats were rough but likely made more so because I totally missed that there was a part C2 there. This is what happens when we hurry…

“Hurrying and delaying are alike ways of trying to resist the present.” -Alan Watts

 

Moving Mix Tape

“If you don’t bite you can’t eat.” -Carl Paoli talking theft on Barbell Shrugged

believeiwillbite.jpg
A proper mix tape can’t hurt, bro

I spent a good chunk of my “free time” this week/end unpacking from the move. Lemme tell ya, this has already taken me longer than anticipated – searching for some Mary Poppins type voodoo to move it along a little. Until then, at least there are podcasts.

Here’s a selection of my weekend mix tape for your listening pleasure:

Mind Muscle Project – The After Show #59 >>> On how CrossFit HQ’s drug testing seems shadyAF followed by a dude that has me thinking it’d be good to do some quiet running

Training Think Tank – Q&A Part IV | Enjoy your fucking brownies, folks! Max references Bruce Lipton’s, The Biology of Belief, and poses the question of how thinking ‘I’m a fat piece of shit’ vs ‘I’m fueling my muscles’ might impact your stress hormone profile post-brownie – not to mention flavuh

Waking Up – Facing the Crowd | Words are not violence.
“We use our words so as not to kill each other.” –Greg Lukianoff

Training Think Tank – Q&A Part III | Recovery: you’re missing the basics (It’s not about the stim) and the cost of high-level performance for teens in any sport followed by some teenage El-Haag background

MTN RDY – Colin O’Brady | From everybody’s default fitness test – the triathalon – to a world record-setting run at the Explorer’s Grand Slam. I am so curious about the logistics behind this, and the training involved

Case File | If you can’t get to sleep, this won’t help

Any podcast recommendations out there? And will someone please invent an app that lets a listener share a snippet of a podcast?! How does this not exist already? Or does it…?


09 Oct | M
Mobility | 3x
Wall slides x 10
Elbow plank + reach thru x 10 ea
Popes x 15 ea

Work |
A. [BB only – quality movements] 4x:
Row x 10
Press x 10
OHS x10
Good mornings x 10
Rest x 1:00
B. SL hip bridge holds 4 x :30 ea [:30 btwn legs]
C. Pin front squats 5 x 2 (125, 4 @130#) [3:00]
D. SA push press 3 x 8 ea (30, 2 @35#) [1:00]
E. Close-grip high seated cable rows 3 x 15 (2 @55, 65#) [1:00]

Stretch | 7:00

11 Oct | W
Mobility | 3x
GA squats x 10
Bird doggies x 10 ea
Reaching dead bugs x 1:00

Warm up | 2x
BU TGU x 2 @25#
Samurai squats x 3 ea @35#
Windmills x 5 ea @ 30#

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Step-ups x 5 ea
SA FR carry x 20m ea (40#)
DUs x 20 30
D. Stepmill x 15:00

12 Oct | Th
Warm-up | 3x
Wall ball x 7 @15#
Banded rows x 10 ea
Wall walk x 2 UB

Work |
A. 4x:
KB Z press x 10 ea (25#)
KB row x 5 ea (30, 3 @35#)
KB snatch x 3 ea (35, 3 @40#) [1:30]
B. Incline bench 5 sets @22×1 5, 5, 3, 3, 2 (60, 60, 65, 70, 75#) [3:00]
C1. SA DB push press 3 x 5 ea (30, 2 @35#) [1:00]
C2. [Dbl DB] RDL x 8 (55, 2 @60#ers) [2:00]
D1. Wall-pressing dead bugs 3 x 20
D2. BU KB FR carry x 30m ea (25#) [none-zo]

Stretch | 10:00

14 Oct | Sa
Mobility + Warm-up | 3x
Shoulder CARs x 3 ea
Hip CARs x 3 ea
Chin-over-bar hold x :20
Hip hikes x 15 ea
Hanging leg raise x 8

Work | Repeat
5x [BB only]:
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 (95, tall, 105, 115, tall, 3 @125, 2 @130#) [2:00]
C. Good mornings 3 x 10 (65, 70, 70#) [1:30]
D. Leg extension machina 3 x 12 (60, 65, 65#) [1:00]

Stretch | 10:00

15 Oct | Su
Mobility | 3x
GA squats x 10
Wall slides x 10
Hollow rocks x :20

Work | Repeat
A1. Press 7 x 5 (2 @60, 4 @65, 70#)
A2. DUs x 20 [2:00]
B. 5x:
KB goblet x 6 @ 33×1 (35#)
Jump lunges x 10
FLR x :30
C. Bike x 20:00


M | Broke up the OH movements by sneaking the buenos dias before the OHS because holy overhead pressing; adaptation or fucking it up, Morgunz? Hmmm…

I see what you did there with the holds and then the pin squats… #bootyblast

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Dug the single arm push presses. Interesting to see how one side braces compared to the other. Subbed seated cable rows because someone had set up camp at the lat station.

W | No notes. Felt nice.

Th | Feeling the focus of the recent training: much back fatigue. Z presses were challenging at the rep scheme. The single-arm snatches felt slow; took vid to investigate. They were fine. All in your head, Mo-gunz. Bench: so much room for improvement. Crazy how different incline feels to standard. Still figuring out the barbell situation at the indie gymnasium – used one that felt heavier and thicker. Could have also just been in my head. Really liked part C. D was fun, too; laughed at my retard left side with the BU KBs.

Sa | Got to wear my lifters.

Su | Pre-workout weigh-in: 152.8 lbs. Huh. Press felt good – really connected and pushing through the ground. That part B felt like AD sprints. Ooh burn. 

Altered States

“There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep Sea, and music in its roar:
I love not Man the less, but Nature more.”
–Lord Byron, “Childe Harold’s Pilgrimage”

but first the chonies
But first, hand over them thermal skins

Changed my state this weekend >>> Your brain on nature


02 Oct | M
Work |
A. Row x 15:00 Stepmill x 20:00
B. 5x:
KB FR carry x 20m (35/40#)
Sled push x 20m (+90#)
SL hip bridge x 15 ea (elevated)
C. Bike x 20:00

03 Oct | Tu
Mobility | 3x
Elbow plank + fwd tap x 10 ea
Cossacks x 8 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
WB x 7
Push-ups x 5

Work |
A1. DB bench 4 x 10 (30#) [right into]
A2. Pull-up machina x 10 (2@ 48, 2@ 48/54#) [1:30]
B. Bench 5 sets @22×1 5,5,3,3,2 (75, 75, 75, 80. 85#) [3:00]
C1. BTN seated press 3 x 5 (50, 50, 55#) [1:00]
C2. Chinese row x 10 ea (20#) [1:00]
D. Hanging bent-knee raise 3 x 8 (hetero-leg) [1:00]

Stretch | 12:00

04 Oct | W
Get a lil sweaty | 3x
Row x 1:00
Banded RDLs x 8 e
DUs x 30

Work |
A. Deficit Deads (25# plate) 5 x 2 (185, 4@ 195#) [3:00]
B. HPC x 2 + PP x 1 x 10 sets (7@ 105, 3@110#) [2:00]
C1. Back squat 3 x 5 @70% (130#) [right into]
C2. GH hip extension x 10 [1:30]

Stretch | 10:00

07 Oct | Sa
Inner Basin to Weatherford Trail
8.8 mi

08 Oct | Su
Mobility | 3x
Cossacks x 10 ea
Prone y x 10
Glute press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#
KBS x 7 @ 40#

Work | From the archives
A. TGUs 3 x 3 ea (40, 45, 50-55-60#)
B. Reverse zerchers 3 x 8 ea (75, 80, 80#) [1:00 btwn legs]
C1. SA DB Z press 4 x 6 ea (25#) [right into]
C2. Dbl DB row x 8 @2113 (25#) [1:30]

Stretch | 10:00


M | Subbed the stepmill for the erg because of hip flexion. Right side bugging a little from the move. Part B: I see what you did there. Booty burning by the last 5 reps of hip bridges. I would like to conduct a test. Remove all the TVs from the globo and see what occurs…

Tu | Dang starting with pull-ups = prefatigued. BTN press felt stronger than anticipated. Typically aren’t those harder from a seated position than from standing, no? This whole workout was a good practice in preventing straining neck face.

W | An hour of barbell fun! Deficit deadlifts felt really good; why do those weights feel so much easier standing on plate? More/different muscle recruitment? The push press was the limiting factor on the second part, and after all those pull-ups on Tuesday, it’s hard to straighten my arms today. The squats felt solid. No GHD to Roman extensions.

Sa | Favorite.

As you approach the point where Inner Basin Trail hooks up to the Weatherford Trail you get a pretty sweet view – from top down The Grand Canyon, Sunset Crater, Sugarloaf Peak, The Fairy-tail Forest.

eyespy.JPG

Su | Feeling a little hungover from my nature high, and a lack of sleep. But more than worth the exchange. Rolled through an oldie but a goodie. That part C was…

herd that.jpg
Herd