Pillows

“Don’t believe everything you think.” -BJ Miller, MD

So then that’s Dr. BJ, amiright?

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Explosions 2.0 by Ken Hermann

Dropping bombs with DJ Khaled


05 Jan | Th
Mo-buhl-eyes |3x
Cossack lunge x 8 ea
Cobra x 8
Hanging leg raise x 8

Warm-up | AD x 5:00
A-Y-Ts 3 x 5 ea

Work | “A”
3x: Run x 400 m
Pendlay row x 10 (65#)
KB push press x 10 (did the Zerchers here @ 75#)
-Rest x 2:00-
“B”
4x: KB snatch x 3 ea + 5 swings + 5 RDL ea (44#)
Zercher squats x 10 (did the KB push press here x 35#ers)
-Rest x 2:00-
“C”
5x: Single-leg banded hammie curls x 5 ea (blue)
Pallof press x 12 ea (red)

Stretch | 10:00

06 Jan | F
Moblity | 3x
GA squat x 10
Scap press x 10
Moster walks x 10 ea

Warm-it up | 3x
AD x 1:00
Banded rows x 12 ea
V-ups x 10

Work | Chin-over-bar holds 3 x 20s, rest x 1:00
Ring dip holds 3 x 15-20s, rest x 1:00 (15s)
Pistols 3 x 5 ea, rest x 1:00

Stretch | 15:00

07 Jan | Sa
Mobility | 3x
Bird dogs x 10 ea
Wall slides x 10
Side clammie holds x 30s ea

Warm-up | 3x
Slam balls x 5 @ 30#
Wall walk x 2 UB
DUs x 30

Work | O-lifting – Week 1
Snatch x heavy single (85, 95, 95 , 105, 105, 110, 115#)

Auxiliary | 3x
Reverse row sit-backs x 6
Ring leg curls x 10
Handstand walks for distance (12′ PR)


Th | Totally fucked up the components of the workout, switching the Zerchers and the push press. A blossoming sinus infection reminded me of the importance of breathing #mouthbreather. Digging the KB work. And was surprised at how much I got the shakes during the Pallof work, which I did split with rig facing leg forward. 

F | Was thankful for the lighter day; had it been any more work, I’d have taken a rest day. The ring dip holds are really challenging; fought for 15 seconds each round. Phase II sinus crap turned then pistols into a cardio session.¬†

Sa | Wasn’t a spicy day with the barbell; failing at 95# was a pretty good indicator. Had the air brakes in full effect. I don’t get it; I’m mobile enough to get low with a load overhead; why am I not able to get there in the receiving position with the snatch? Many more reps to come. And lifting shoes. Here’s a compilation of the heavy singles:

Was perusing for some old lifting vids and stumbled upon some pics from the last nutrition challenge. Thought it’d be fun to take some currents and compare. The lighting and threads are different, but I think I see the delta; I certainly know I feel it.

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Top: 45-Nutrition Challenge “befores” (July 2015) Middle: 45DNC “afters” (Aug 2015) Bottom: Today (It’s January of 2017 – welcome!)

Fortunately, my sinuses have not exploded through my face and are feeling better; I’m excited for the week ahead – training and the others.

Bone-In

“Always wear shoes that are good for running or fighting.” -Joe Strummer

b-o-n-e

I believe Amy Winehouse made popular the terminology for the third kind of essential footwear…

And that brings us to this stimulating discussion with the Robb Wolf and clinical psychologist, Marianne Brandon, on how evolutionary theory can help us understand our desires to bone, and in particular, how the loss of our instincts when it comes to sex is impacting our relationship & sexual satisfaction.

If this were a book instead of a blog, here are the three sections that would be underlined in no. 2 (the note-worthy bits):

  • How masculinity and, perhaps emasculation, and is affecting our sexual relationships. (For more on that, check out this flick.)
  • How acknowledging the role of our evolutionary wiring can help remove the moral component and guilt than can be associated with our primal instincts, whether we’re talking about the bodily urge to consume the highly palatable foods, or the conflicting urges of novelty and security when it comes to sex in/and our relationships.
  • How movement – feeling and being connected mentally with one’s body – is a first step in reconnecting with our sexual instincts.

So yet again, it’s all connected, always changing, and the solution to the “problem” generally lies somewhere between¬†the extremes.


16 Dec | F
Warm-up | AD x 5:00
3x:
Single-arm press x 5 ea
Banded rows x 10
Plate squats x 5

Work | Chin-over-bar holds 3 x :20, rest x 1:00
Ring dip holds 3 x :20, rest x 1:00
Pistols 3 x 5 ea, rest x 1:00
Wall walks 3 x 3 [slow + unbroken], rest x 1:00 (yes?)

Stretch it out | 20:00

15 Dec | F Eve
Mobility | 3x
Glute press x 10
Single-arm plank x :25 ea
Banded clammies x 12 ea
Banded glute bridges x :45

Warm-up | 3x
AD x 1:00
Wall walk + 5 lateral walks ea way
Palms-up BB row x 8

Work | NFT
3x:
AD x 15 cals
KB row x 10 ea (26#)
HS walk x 10′ (7′ max.)
-Rest x 2:00-
4x:
KB clean + press + snatch + 5 swings – ea side (35#)
Zercher squat x 5 (95#)
-Rest x 2:00-
Single-leg banded hamstring curls 5 x 3-5 ea (blue)

Stretch | 10:00


Th | Despite having written it on the whiteboard correctly, I mis-read the assignment and did 5 rounds of the first part (likely 6 because I lost count and did an extra round to be sure), and only 3 of the last. I thought I was getting off easy on the hammies. The single arm KBS were interesting because my torso really wanted to twist when I was using my left hand, which I’d like to investigate.

F | WOD (word of the day, obvs, because we drink the bean ’round here not the kool-aid): Post-activation potentiation in contrasting sets. Okay, that’s more of a phrase.

Now to the training: ring holds were a challenge for real, with the instigation of the shoulder shrug occurring at about the 15s mark. Experimented with body position, which helped some by the third set.

CMU exterior walls comes in handing when stringing together wall walks. The goal “bottom” position was for my body to be parallel to the floor, which was about 3 rows of block up, or +/- 24″. I found at about row 4 (+32″) I had to slow way down and try to get lower, but… didn’t hit the goal point each time. So close. We’ll see next go around. Stringing them together made them much more challenging. Hello, breath.

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
-then-
4x:
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#)
3x:
Snatch high-pull x 2 (115#)
Snatch x 2 (75, 75, 85#)
-then-
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
-then-
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. 

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Post-EMOM Sunday feels. And a true story

The Buy In

“It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” -Mark Twain

truth-and-lies

Friday is here! And my favorite fitness-related read of the week “Stop Lying to Yourself¬†(Whilst Un-fucking Your Burpees)” is here. (I added that last part.)

I will preface the lines that follow¬†with the fact that I’ve done a real shit job of keeping my eyes on my own plate this week. I know, I know, you do you, and all that business. But in the interest of community-building, coupled with the notion that we rise or stagnate based on our surroundings, watching folks in class from the sidelines can be staggering. While I appreciate a good attitude and fun vibes, aren’t we all here to grow, to improve, to challenge ourselves? And if you’re not, can we actually kick you off the island?

“If we put in high quality work towards learning skills,¬†we will get tired. If we put in low quality work towards getting tired, we won‚Äôt learn any skills. Turning¬†the byproduct (getting tired) into the goal is a failure to our bodies.” – Chip Conrad

All done with my verbal vomit. Thanks for holding my hair. You’re the best! No lie.


22 Sep | Th
Mobility | 3x
Wall rotation + press x 10
Prone glute press x 10
Prone Y raise x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Single-arm banded rows x 10ea
BB RDLs x 10
DUs x 30

Work | Front squat 5 x 5 @ 70% (115#)
Rest x 2:00
Front rack KB reverse lunges 4 x 6 ea (35# KBs)
Rest x 1:00 between legs
3x: (1:29, 1:27, 1:21)
Slam balls x 5 (30#)
Wall balls x 5 (20#)
Row x 200m
Rest x 1:00

Stretch x 20:00

21 Sep | W
Mobility | 3x
GA squat x 10
SL Adductor squat x 10 ea
Side plank + LL x :30 ea
Reverse curl-ups x 7

Warm-up | 3x
Wall ball x 7
Banded rows x 12
DUs x 30

Work | O-lifting – Week 3
2-Position snatch [above-the-knee, mid-thigh] 4 x 2 (65, 75, 75#)
Tall Cleans 4 x 2 (95, 105#…)
Iso holds – Clean DL 3 x 10s

Stretch | 20:00

20 Sep | Tu
Pill-uhs | 3x
Single-arm plank x :20 ea
Single-leg elevated hip bridge x 10 ea
Hanging knee raise x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea
Rest x 1:00
COB x 5 @ 30×3
Rest x 1:00
-then-
Single-leg hip thrusts 3 x 15 ea (15#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (3 attempts)
Row x 150m
Rest x 1:00
Express stretch | 7:00


Tuesday’s COB work felt really strong in comparison to how they’ve gone in the past. But they still leave me sore for daaaayz afterward. So, maybe I’ll work those in the rotation a little more. Or is it the push/pull combo not necessarily the particular movement that’s the good stuff there? Hmmm…

True story above on the COB aftermath; went into O-lifting wiht some seriously sore lats and tris. Bottom of the snatch didn’t feel so hot on the right hip, so stopped after two sets. The bottom of the clean felt fine so moved through the rest of the workout.¬†

Experienced some curiously sore abs going into Friday’s session. Where’d that come from? The reverse lunges felt solid. It’s nice to think back at how difficult much of the single-leg work used to be, and how much better things feel now.

Practice Like You Play

“No matter the situation, never let your emotions overpower your intelligence.” -Jean Houston

boink

Found this article pretty interesting, “The Importance of Psychological Arousal in Athletes”, especially coming off Saturday’s 1RM testing. If there is no time for reading, take a¬†scroll down and check out that image of Csikszentmihalyi‚Äôs concept of flow. On the nose.


25 June | Sa
Mobility | 3x
GA squats x 10
OH lunges x 20
Palms-up BB row x 10

Warm-up like you mean it | Fail

Work | O-Lifting
Snatch x heavy single (100#)
Clean and jerk x heavy single (135,140#)

Auxiliary | 3x
Pistol Pause Candlesticks x 5 ea

Get Bendy | 20:00

23 June | Th
Mobility | 3x:
A-T-Y’s x 5
Banded rows x 12
Banded clammies x 12
Side plank + LL x :20 ea

Warm-up | 3x
Wall ball x 7 ( use the 20#er more)
Push-ups x 7
Sit-ups x 10

Work | 4x:
Seated DB press x10 (25, 20# DBs)
Rest x 1:00
Chin over bar hold x 5 @30×3 (jump, hold x 3s, lower x 3s)
Rest x 1:00
-then-
Single leg hip thrust 3 x 15 ea (20,15,15,15# DB)
Rest x 1:00 between legs
-then-
4x:
HS walk x 15 ft (3 attempts, 7′ max.)
Row x 150m (37,36,34,35s)
Rest x 1:00

Stretch | 20:00


Th | Feeling new areas of muscle soreness in my back, especially on either side of my spine above the bra line. The chin-over-bar holds were a challenge, with¬†all the pushing and pulling of late; rep five on the last two rounds I had some scap wings. Couldn’t pull those suckers in. Entered the pain intensity cave on the single-leg hip bridges. Hats off to you, fitness comp chics. (Felt those a a TON in the regions of the booty¬†the day after.) The HS walk + row combo was fun times.¬†

Sa | Things to work on: consistent warm-up + set-up, the mental arousal, and keeping at the technique;¬†transitioning that difficult task into a simpler one, like Mr. Mitchell was pointing out in the article before the jump.¬†I’m frustrated with my lifting #s. I’ve been feeling so good and yet, the numbers remain stuck.¬†

Down another 5lbs (One-fiddy-four). This must be the Hawthorne Effect or something; by just observing I am changing my behavior.¬†I’m thinking some time off the grid will remedy that.¬†

Sit with It

“Don’t be mysterious, it’s the last resort for people with no secrets.” – The Dowager Countess, Downton Abbey

for_froi_duh

Watched the finale of Downton Abbey last night, staying up way to late on a school night. No more epic castle scenery and fancy vintage costumes. I guess I’ll just continue my Mad Men bingeing, with Jon Hamm’s pants¬†and lots of mid-century modern style.

Why is it that the English language has such less awesome words¬†than other languages around the world?¬†Sure, we have ‘fuck’, ‘ephemeral’, and ‘fugacious’, but why don’t we have a word for “waking up early to hear the birds sing” (‘gokotta’ by dem Swedes)? Or “coming up with an ingenious plan while drunk” (‘Schnapsidee’ the Germans again) ? That’s a very useful word!

And why is it that it’s so much easier to sit with nice thoughts of fun times than it is to sit with difficult ones? I feel like the second line of this article unlocks the secret: don’t focus on the pain (unless you’re into that), focus on finding the pleasure, in anything you do. Clearly I am oversimplifying it, but you can read the article for the real deal. Learn to sit with it, the uncomfortable thoughts, feelings, tasks. At work, at the gymnasium, watching Lena Dunham in an episode of Girls. Sit with it. The Germans have a word for this (of course they do!): ‘sitzfleisch’¬†– the ability to persevere through hard or boring tasks. Literally translated it means, “sit meat”.

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Sit meat: my new term for scoops

07 March | M
Pillars | 3x
GA squats x 5
Leg drops x 14
Side plank clammies x :30 ea
SL elevated glute bridge x 8 ea

Warm-up | 3x
Wall balls x 7
PUs x 7
DUs x 30

Work | 5 sets:
Bench x 3 (80,85#…)
Right into
COB holds x AMSAP (25,23,25,21,23)
Rest x 3:00
– then –
AD 30/30s x 12:00

Stretch + homework | 20:00


Felt really great Monday, the rest day Sunday did me right. Monday’s workout felt good, though the COB holds really fired up my scap and trap. I know I can stay up over that bar over :30, just couldn’t do it yesterday.

I really dig the all the variations of the glute bridges. They make my booty feel really nice the next day…

dear glute bridges
Dear, Glute Bridges…

The Cool Stuff In-between

“Crossroads are everything. The moments that matter in life are those of intersection and in-betweeness.” -Will Chancellor

listen to charlie

Now here’s an interesting conversation about that poem we all had to recite out loud in middle school. (Or was that just me?) You know the one. I’ll get you started.Two roads diverged in a yellow wood…”


01 Sept | Tu
MFR | 6:00
Warm-up | 3 sets:
Single-arm press x10 ea
DU’s x30
Banded rows x10

Work | Press 4×1 (80,85,90,85#)
Rest x3:00
Chin-over-bar hold for time (:53)
Dips 3x AMRAP (21)
Rest x2:00 between

Stretch
Protein: 138g

31 Aug | M
Warm-up | 3 rounds:
Row/Run/AD x200m
KBS x10
OHS x10

Work | 6:00 Class
3 sets:
Back Squat x5 @75% (135,130,130#)
Rest x1:00
Seated Box Yump x1 (20″,24″,24″+10#)
Rest x3:00
– then –
Partial Back Squat 4×10 @50% (90#)
Rest x3:00

Stretch | 20:00
Protein: 146g

29 + 30 Aug | Sa + Su
Mew-ving
ayudame

28 Aug | F
Packing for time… Go.
Warm-up | 3 sets:
Single arm press x10 ea
Wall ball x10
T’s x10

Work | 4 sets:
Press x2 each arm (30# DB)
Rest x1:00
Chin-over-bar hold :20
Rest x2:00
3 sets:
Dips x4 (purple band)
right into
KB swing x10 @44#
Rest x2:00
– then –
AD x2:00 + 50 cals for time (2:54)

Stretch | 20:00
45DNC (10)
Protein count: 159g


Friday | Ali helped me get the dumbbell in the right position to get that sucker over my head. The 26# KB was too easy, and the 35#er too hard. The AirDyne is legit.

Weekend  | Moving all  your shit is a good way to practice moving well. It helps to have good people helping you. Katie and I learned that when you have the dolly fully loaded you need to resist it, like resisted runs, not by going down the ramp first. I did really well with the eats, not giving into the excuse of the move to eat junk. Lots of spinach, kippers, quest bars, and coffee.

Monday | Felt good. I felt the first set of back squats way too much in the flexors, so I took a little weight off and heeey glutes. There you are. 

Tuesday | EDM makes me want to rip off my ears. So Tuesday I got some good practice at focusing on the work whilst turning off the ears. The press was hard. Something is still awry on the right side. The hold felt really strong though. And the dips were good; those seem to be feeling okay on my shoulder.

Here are all the requested vids:

Nutrition Challenge wrap up | Well, I¬†lost 5 lbs, and inch from my hips and¬†3″ from my waist. It’s weird to see pictures of yourself though, all posing weird. And the lighting at the gym is brutally honest.¬†Worse than in Nordstrom. Anyway, I am happy with my progress, but don’t plan on stopping now.

I think the takeaway for me on the nutrition challenge is that even when you think you have things dialed in, there is always room for adjustment. I’ve been¬†surprised by¬†how much I actually like logging my food. It really keeps me accountable. I did notice that my sleep wasn’t so awesome for the duration of the challenge. Not sure if that was lifestyle factors – house-sitting and moving – or if ¬†maybe it had something to do with dropping carbs or something else macros-related. Looking forward to the muscle-building version!

August rearview-01
August Rearview