“People will listen to you only when they know you’re dying, otherwise they’re just waiting for their turn to talk.” – Chuck Palahniuk

snapchat + statues – caps

Check out The Rule of Three for more rewarding conversations.

11 Aug | Th
Work | Class workout (15:02)
Wall balls (16#)
-Rest x 1:00-
Row (cals)
Tire hits
-Rest x 1:00-
Thrusters @65#
Box jumps
TGUs (44#)

Stretch | 20:00

10 Aug | W
Mobility | 3x:
Wall rotation + press x 10
GA squats x 10
Prone glute press x 12
Wall-pressing TVA leg drops x 12

Warm-up | 3x:
Row x 150m
DUs x 30

Work | O-lifting – Week 7
Push press + jerk x 5 (95, 105, 110, 115, 120#)
Jerk balance 3 x 3 (65#)
Clean deadlift + chainz 3 x 3 (205, 215, 215#)
Clean + jerk 5 x 1 across (125#)

Stretch | 10:00

08 Aug | M
Mobility | 3x
Scap press x 10
Glute press x 12
Side plank + LL x :25 ea
Wall-pressing dead bugs x 1:00

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

Work | Front squat 5×1 (123, 135, 145, 155, 160#)
– then –
EMOM x10:00
1-1/4 front squat x3 @50% of “A” (80#)
– then –
EMOM x10:00
KB swing x10 @53#

Stretch | 20:00

Monday there was exceptional soreness in the triceps and mid-back/scap area from Sunday’s chin-over-bar bidness. Front squats felt good. Trying to nudge the datum. All sets with the 53#er on the second EMOM.  Working on being more mindful of when I’m calling it in with reps and weights I know I can comfortably do, whilst also listening to my body. 

Oh-lifting went well; working through those mental road blocks. First time doing that type of jerk balance. I nailed, eh, every other one. Noob. Though the next-day demo for Kaytay already felt faster and less awkward. Wanted to get all those C+J’s at 125# and did.

Jumped in on the class workout to finish out the week in the gymnasium. Shoulders, mid- and low-back pretty spent from the jerk werk. Excited to get outdoors for the weekend.

snow day goals.gif
August in PHX got me craving a snow day. Or just some tall socks and earmuffs




Imagined Orders

“I will not live by rules that make no sense to me.” – Evan Tanner

I bet not

Too much to say, so I’ll just share this podcast, Choosing Wrong, on athletics, politics, relationships, and how the NBA ego killed the granny shot.

17 July | Su
Active Rest/Recovery

MFR | 10:00
Mobility | 3x
GA squat  x 10
Wall press x 10
Banded rows x 10
Hip hikes x 12 ea
Prone Y raise x 12

Auxiliary | 3x
Rev row sit-backs x 6
Pistol sticks x 5 ea
Ring leg curls x 8

Stretch | 20:00

16 July | Sa
MFR Lite + Coffee | 10:00

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 30

Work | O-lifting – Week 3
Tall clean + jerk 4 x 3 (105,105,115,115#)
Front squats + chains 4 x 3 (155#)
Reverse GHD x 10
SA squat x 5 (20#)

Stretch | 10:00

15 July | F
Mobility/Warm-up |3x
Scap press x 10
Elbow plank + front tap x 8 ea
Wall balls x 7
Push-ups x 7
Banded bridges x :45

Work | x 25:00, rotating:
Farmer’s carry a heavy chic from the o’head door to the green rig. (No heavy chics available. Used 53# KBs)
AD x 1:00
Deadlift palms facing out x 5 (155#)
Single arm press x 5 ea (30#)
Row x 1:00

Stretch | 20:00

14 July | Th
The Mobility | 3x
Rev Table x 5 @ 5s
Bird dawgs x 10 ea
Scorpion x 5 ea

The Warm-up | 3x
KBS x 7
Wall walk x 2
Palms up BB row x 10
Rev curl-ups x 10

The Work | Hip thrusts 4 x 10 (115,125,135,145#)
Rest x 2:00 btwn sets
4x | Chinese rows x 10 ea (20#)
Rest x 1:00
Single arm press x 5 ea (30#)
Rest x 1:00
GH raise x 10 (15#)
Hanging bent knee raise 4 x 10
Rest x 1:30

The Stretch | 20:00

Th | Rolled thru.

F | Ditto.

Sa | Check.

Had a really great time with the crew checking out Babyface Matt & Asshole Joe’s comp on Saturday. Great inspiration for getting/keeping after it in the gymnasium. Visiting other facilities really makes a person appreciate their own. DTP: We’re Huge. And have a park. Lot’s of gr-ass.

The Monday-Tuesday combo was the impetus for much muscle soreness in the the glutes and hammies for the duration of the week.  

nevah evah
Choosing wrong, indeed

Protective Padding

“As a matter of self-preservation, a man needs good friends or ardent enemies, for the former instruct him and the latter take him to task. – Diogenes

Friday Vibes
Fuck yeah! Big wheels were the best! Until you split the wheels.

How heavy is your armor?

16 June | Th
Mobility | 3x
Elbow plank + reach thru x 8 ea
Single-arm banded rows x 10 ea
Prone glute press x 10
TVA drops x 15

Warm-up | 3x
Row x 1:00
Wall ball x 7
DUs x 30

Work | Back squat 10 x 2 @ 50% (4 @ 95,6 @105#)
Rest x 2:00 btwn
4 sets:
Vertical jump x 2
GHR x 10
Alternating Gladiator TGUs x 12:00 (worked up to 30# DB)

Auxiliary | 3x:
Reverse Row Sit-backs x 6
Pistoles x 5 ea – lower, pause, roll back, fwd, stand

Stretch | 10:00

15 June | W
Mobility | 3x
GA squats x 10
Prone Y Raise x 16
Chinese row x 10 (15# DBs)
Side plank + leg lift x :20 ea

Work | O-lifting
Snatch 10 x 3 @ 65-70% (3 @65, 7 @75#)
Front squat + chains 5 x 3 (145, 4 @155#)
4 sets:
Banded RDLs x 10 ea
Tricep push-downs x 25

Stretch | 15:00

13 June | M
Mobility | 3x
GA squats x 10
A-T-Y’s x 5 ea (5#ers)
SL Elev Hip bridge x 10 ea
SA DB row x 8 ea (35#)

Warm-up | 3x
Wall ball x 10
OH Walking Lunges x 10
Row x 1:00

Work | 6:00 class
Back squat 4 x 5 @32×1 (95,105,115,125#)
Partner 300 FY (202 with the Brit)

Stretch | 10:00

M | Start heavier, self. The AD is crazy; looks like you’re not doing a thing. Meanwhile, legs won’t go any faster/wanna vom at the end.

W | Snatch felt fucking awesome. Front squats, just awesome. Rolled through the band work.

HBR informed me that the “Prone Y Raise” is also known as “dick jerk algorithm research”. Learned something new today. Hats off to you, HBR.

Th | Getting more familiar with the gladiators. Was super excited to get the pistol candlestick things, no problem. Gonna feel dem flutes tomorrow.

Mind Traps

“How you gon’ win when you ain’t right within?” – Lauren Hill


Getting Your Head Right from my girl, Kate.

09 June | Th
Warm-up |3x
AD x 1:00
WB x 7
BB row x 10
Side plank + leg lift x :20 ea

Work | EMOM x16:00
Evens: KBS x 8 (3@ white, 5@ red)
Odds: DUs x :20
-Rest x 4:00-
6 sets:
GH raise x 5
Rest x 1:00
Banded rows x 10
Rest x 1:00

Auxiliary | 3x
Rev row sit backs x 6
Front scale x 2, pause, Pistol x 3 ea
Back scale x 2
Stretch | 20:00

08 June | W
Warm-up | 3x
Row x 1:00
BB back squat x 8
BB press x 8

Work | Oh-lifting
Back squat + chains 5 x 3 (155,155,165,165,170#)
Snatch-grip DL 3 x 3 (125,145,145#)
3 sets:
Push Press Hold-outs x 1 (1:06 @85#, :58 @95#, :53 @105#)
Samurai squats x 5 ea (35,44,44#)

07 June | Tu
Work | 6:00 class workout
Bench Press 4 x 4 @ 22×2 (65,85,65,65#)
Rest x 3:00 btwn
3 sets:
Rev Zerchers x 6 ea (75,85,95#)
Rest x 1:00
DUs x 50 (UB)
Rest x 2:00

Stretch | 15:00

Tu | Man, the tempo bee-inch was frustrating. Just getting the position cause some pull in my tricep and lat. Need to reconnect with Raymundo.

W | All the squats are feeling really good. Why do I always wanna keep the booty high up on the snatch-grip DLs? Dropped my ass a little on those and that helped keep the work in the rear region. Those press holds are awesome! So much shaking.

Th | All the things felt good. On the GHR, does it matter that it feels super easy, even when doing all the squeezing? I picked up a 10# plate and held it behind my head to make it more challenging. And to make it look cool. I mean, without a reverse hack one has to get creative in demonstrating goofy looking shit.

Did the auxiliary pistoles without hold up my toes with my hands. Little wins.

that time I held the baby
Highlight of the week, no doubt. Just blowing up some balloons and hangin’ with the dopest baby in the ‘nasium

The Ex-es

“Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives – choice, not chance, determines your destiny.” ― Aristotle

Happy Zombie Jesus Day

Experience, Excellence & Expectation

I’ve been catching up on episodes of The Tim Ferriss Show. Nice Ice has been telling me to check him out for a while, and I’m finally getting after it. Listened to one with beach volleyball’s Gabby Reece, whose picture I may have had taped to my mirror for the duration of high school. (Ah, check out those high cut bottoms. The 90’s were quite a decade.) I found the meatiest part of the episode to be the last 15:00, where Reece talk’s about her “I’ll go first” mindset, not waiting for others to be the first to engage. Smile. Say hello. And stop sitting on your talents, waiting for someone else to show you the way.

The podcast discussion lead me to check out the documentary Spinning Plates. While it won’t replace Jiro Dreams of Sushi on my top docs list, it was a really compelling watch. I found it to have less to do with food and more to do with the ex-es: managing experience, cultivating excellence and letting go of expectation, or perhaps, emotionally detaching from outcomes (but that doesn’t begin with “ex”.)

All that being said, I expect to be a redhead again by 5:00pm on Wednesday or…
highlights are bullshit

27 March | Su
Bajada – Alta Trail
South Mtn
+/- 4.5 miles

26 March | Sa
Warm-up | 3x
Wall ball x 7
DUs x 25
AD x 15 cals

Work | O-lifting
Snatch high pulls 5 x 3 (95,105#…)
Bench press + chains (95,95,100,105,105#)
3 sets:
Banded row x 10
Barbell hip thrusts x 10 (95,105,115#)
Windmills x 5 ea (20,25,30#)
– then –
Stand-on-ya-hands practice
Stretch | 20:00

25 March | F
Pillars | 3x
Cobra x3 @30s
SL Suspended adductor squat x 8 ea
Side plank + leg lift x 8 ea
TVA leg drops x 15

Warm-it-up | 2x
Row x 2:00
BB RDL x 10
Reverse fly x 10

Work | 30:00 rotating:
AD x 30 cals
Sled pull x 100m @115#
Carries – rack x 50m + farmer x 50 m (35#s)
FLR x 1:00

Stretching! Now with Beer! | 25:00

24 March | Th
Pillars | 3x
Toes to elbows 2 x 5
Prone y raise 2 x 8
Prone glute press x 10


Work | EMOM  25:00
Snatch-grip DL + High-hang power snatch + 2 OHS (4 rds @ 65#, remainder @ 75#)

Stretch + NKT work | 25:00

Thursday | Awoke a little lit up in the upper back area; I suspect the COB holds. I made up an EMOM, though I am not sure I got the response I was looking for. It was like :15 seconds of work… Sprouse stepped up and joined in on the EMOM action. 

Friday | A recovery session to be ready for O-lifting. Sore in the upper/mid back and booty regions. I fail at the side plank with leg lift. I’d like to figure out what it is that isn’t firing. Attempted 2-3 reps on each side in an effort to get some neural drive, in case maybe that’s part of the issue.

Saturday | First time using the chains on bench; worked on being fast out of the bottom. The barbell hip thrusts felt really strong; time to be less timid with the weights, me thinks.


Faux Problems

“What would life be if we had no courage to attempt anything?” -Van Gogh


problem solved
Problem: solved. But seriously, visible cords are the worst!

“Faux” has to be my least favorite F-word. This article, “Your Problems Don’t Matter,” by Dave Ursillo, however, is “faux” real! (Yeah. I just did that.) So, not only are our bodies built for adaption, so are our minds, going for the easiest route to purpose, even if it’s invented. Lots of gems in there. Do you have fall-back imitation problems that circle around? I know I do! I mean, I’m pretty certain once I have an impeccably furnished (and cord-free), newly renovated broad-side bungalow with an emerald green ’71 Bronco in the driveway and can rest a cup of coffee on my big ol’ booty, that I will have found purpose in my life. Am I right?

23 March | W
Pillars |3x
GA squat x 7
Super bird dogs x 10 ea
Scaption press x 6 @5s ea
COB hold x :20

Get a little sweaty | Rowing + DUs

Work | O-lifting
Halting (1s above-the-knee) power clean 5 x 2 (115,125,125,125,130#)
Front squat + chains 5 x 2 (145,155,155,165,165#)
4 sets:
Hurdle hops x 2
Death march (25#s)
Partner leg drops x 10

Stretch | 15:00

The jumps are a weakness of mine, but those hurdle hops were a lot of fun. Really dug the leg drops.

booty 5000 goals
But, seriously, let’s continue with the building a booty plans 🙂

Zodiac Attack-ack-ack-ack

“It doesn’t matter how this looks to other people. If this is something you gotta do, then you do it. Fighters fight.” – Rocky Balboa

my guts-01

Damn you Billy Joel. So unnecessary.

Been a little extra fascinated with all the Zodiac things this week. So far, I’ve been informed of the weaknesses and psychic powers of The Archer. Fun, if not totally accurate.

tinas psychic powers
Tina’s psychic powers are my favorite

16 March | W
A very extensive Warm-up | 3x
AD x 2:00
DUs x 30

Work | O-Lifting
Tall (fast) jerks 6 x 2 (65#)
Back squat + chains 5 x 2 (155,155,165,165,175#)
3 rounds:
Handstand holds!
Seated box jumps x 2
Horiz. pallof press – inside leg forward x 10 ea

Stretch + lacrosse balls | 20:00

Not getting the best sleep this week, so I didn’t push it on the plates. The tall jerks felt much strong than last week’s did, especially the second rep. First rep warm-up! Focused on my footing on the BS; still amazing how much more drive I feel like I have. And that it took me 4 years of hearing the cues to have it sink in. Ooooh. Practiced my pirouettes on the HS holds, and was reminded not to be a little bitch on the yumps by Sprouse. Thank you, Kyle.

Left the gymnasium, went home and fixed the most delicious steak I can remember eating. So I took a pic. #duh or maybe #ugh…