My Pleasure

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01 May | Tu
Warm-up | 3x
Row x 1:00
KB RDL x 5 ea
Goblet x 5
KB snatch x 5 ea

Work | FTA
A1. SA press 5 x 5 [RI] (2@25, 3@27.5#)
A2. Good morning x 10 [1:00] (75#)
B1. Zercher squats 3 x 5 [1:00] (2@115, 125#)
B2. KBS x 7 [1:00] (60#)
C. Bike x 20:00

03 May | Th
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10
DUs x 20

Work |
A. Sumo DL 7 x 2 [3:00] (205, 215, 2@225, 1 rep @235 (PR), 2@225#)
B. RFESS 5 x 8 ea [:30 btwn sides] (15, 2@17.5, 20, 22.5#)
C. SL hip bridge hold 3 x :30 ea [:15 btwn sides]
D. EMOM x 10:00, DUs x 40 30

04 May | F
Mobility/Warm-up/Holy fuck this took me longer than I had planned | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Hip CARs x 3 ea
TGUs x 2 ea (40, 45, 50#)

Work |
A1. COB negatives 5 4 x 4 @ 33_1
A2. Push-ups x 10 (last 2 rnds on my knees)
A3. SA press x 5 ea [2:00] (2@25, 2@20#)
B. Seated cable rows 5 x 10 [1:00] (70, 4@60#)
C1. Face pulls 4 x 12 (20, 3@30#)
C2. Bi’s x 12 (ea) [1:00] (15, 17.5 2@15#)
D. Row Stairs x 10:00, alternating easy + challenging pace OTM

05 May | Sa
Camelback – Cholla Trail

06 May | Su
Mobility | 3x
GA squats x 10
SA plank hold x :20 ea
Reverse curl-ups x 10

Warm-up |
Bike x 10:00, e’ry 3:00:
Push-ups x 5
DUs x 30

Work | [Fave Buffet]
A. 4x:
Box squats x 5 (125#)
SL HB x 10 ea
GHR x 10 [2:00] (15#)
B. EMOM x 20:00, alternating:
Slam balls x 10 (20#)
DB push press x 10 (20#ers) + sit-ups x 5

Stretch | 10:00


Tu | Workout felt good. Pressing on the right side weak out of the bottom. Man, KBS feels good, as do dem zerchers.

Th | Sumos felt gooood. PR! Hammies sore from Tuesday. Don’t think I’ve ever felt the split squats so much in my glutes and hammies – solid. The DUs felt awkward and clunky and I was squeezing my shoulders, so I dropped some reps. The movement felt better by the completion of the EMOM. Just a little rusty… and maybe a little fucked up from heels all week.

F | Weak. As. Fuck. Not happy at all with how this workout felt. Eeked out four rounds on part A; felt awful, and not in a challenging way, in a nothing wants to work way. Where my lats at on part B. And felt like my body with two halves on the rower. So much so that I stopped and did intervals on the stairs. Here’s to tomorrow being a new day. And to setting up some shoulder PT.

Sa | Was the person starting up Camelback at the time I am usually gone and sipping coffee in the sun. The company was worth it. It’s good to mix it up.

Su | Feeling the RFESS in the booty. Didn’t want to work out. Did it anyway. The day turned around.

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Something Smells

“Beware the stories you read or tell; subtly, at night, beneath the waters of consciousness, they are altering your world.” – Ben Okri

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I have a zit that shows up only when I am crazy stressed out. This week it made an appearance. Not that I needed anyone to tell me – hey, you seem like you’re stressed. Since we’re turning the page on the calendar this week, I am using that as a marker to reset my shit, too. May is gonna be all about me – self-care and getting my priorities re-aligned. Starting with sleep (Did you listen to this podcast? Listen to that podcast.) and nutrition (all the veggies and protein), and then onto workouts (Doing whatever the fuck TG tells me to. Thanks for the mirror, man.) and the knife (No, I am not going _____ ). Fuck, I love a plan.


26 Apr | Th
Warm-up | Just the usual MFR and pre-warm movements

Work |
A. 4x:
Goblet squat x 7 (35, 40, 45, 45#)
RNT [pulling knee in] x 7 ea
BB only BS x 7
B. BS 5 x 5 [3:00] (135, 145, 3@155#)
C1. 1-1/4 FS 3 x 5 [1:00] (95#)
C2. SL KB RDL x 10 ea [1:00] (45#)
D. McGills 3 x :45 ea [:15 btwn]
E. Stairs x 15:00

28 Apr | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10
Scap press x 10
Reverse curl-ups x 10
WW + taps x 10

Work |
A. Stairs x 12:00
B1. Supinated snatch-grip DL 7 x 5 [right into] (125#)
B2. Wall walk + taps x 20 [2:00]
C1. SA BU ½ kneeling KB press x 7 ea [1:00] (20#)
C2. GHR x 10 [1:00] (15#)
D. Pull-up negatives 4 x 3 @30×3 [1:00]

Stretch | 10:00

29 Apr | Su
Vortex Sunday | Devil’s Bridge + West Fork Trails with The Scientista (+/- 11 mi)


Th | Work’s been crazy demanding this week; really pushed myself to get in the gym. Workout felt fine, but I fought to stay in the moment with every rep. Ran out of time on part E, and maybe the lack of focus won there, too.

Sa | Solid night of sleep had me ready and wanting to get in the gym. Workout felt good. Kept the DLs a little light with the back. The pressing and negatives were a little tough. Had K-Rad on the platform next to me EMOM-ing which was really nice, especially considering the headspace I’ve had.

Su | I found something to do in Sedona, other than run from all the “cute shops” and crowds. The weather was perfect, the trails were beautiful and fragrant with blooms, and the stout that followed was crazy good, though I only was able to drink half because 9% and driving. Next time you’re in Camp Verde, check out the brewery. The ambiance is unforgettable and the Elote Pork Nachos are… worth stopping in The Dirty Verde for.

May gonna be like…

May is Fire
The Plan (Actually it’s “The Bookworm,” by Hermann Fenner-Behmer, from 1906)

Only sub coffee for tea, peonies for tulips, add a set of spotted paws, aaand sub my face and bod…

Smelly Spongebob Sunday
Just a joke from the trail. It all started with my squeaky water shoe…

 

Boredom

” ‘I’m bored’ is a useless thing to say. I mean, you live in a great, big, vast world that you’ve seen none percent of. Even the inside of your own mind is endless, it goes on forever, inwardly, do you understand? The fact that you’re alive is amazing, so you don’t get to say, ‘I’m bored.’ ” – Louis C.K.

TIH fuck your selfie
The boredom selfie

Do you ever think about all the stupid shit we concern ourselves with that our ancestors never had time to consider? We’ve built ourselves so much “efficiency”, it will no doubt be our demise. Tasks that are actually important, like maintaining the fabric of the clan or, sheeeit, even feeding ourselves are rushed by to get right to the leisure; diabetes-in-a-box for dinner so we can spend more time in front of a screen, not talking to one another. Weird.

I myself don’t suffer from boredom. Perhaps, growing up in an extremely quiet small town forced me to be creative and entertain myself from a young age. Or maybe, it’s just that I am easily entertained; all that over-thinking is helpful like that. In the words of my young, but wise cousin Britt, “I’m fine with myself.” [Sidenote: I go back to that phrase of his a lot. He was referring to the fact he was standing on a bourgie pier, my aunt’s enormous hot pink handbag dangling from his elbow, but I find it to have a multitude of applications.]

This week’s Freakonomics podcast is all about boredom. Did you know the word didn’t come into usage until the 18th century!? Fascinating. Take a listen. When it comes to experiencing boredom, how do you handle it? Are you fine with(in) yourself, or do you search for the nearest electrical outlet?


01 Nov | Su
Active Rest Day

31 Oct | Sa
O-Lifting
Clean pulls 4 x 3 @110% (145,155,165,165#)
Tall Jerks 7 x 2 @40% (65#)
3 rounds:
Banded kneeling Press aka “John Wayne’s” x 10ea (20#)
Windmills x 5ea (26#)
S-L RDL x 10ea (35#)

Stretch

30 Oct | F
Rest

29 Oct | Th
MFR | 20:00
Work | Recovery
Rotating for 25:00
AD x 1:00
Row x 1:00
Run x 200m
Banded Dead Bugs x 1:00
Lacrosse ball to the face shoulder x 1:00

Stretch | 20:00

28 Oct | W
Morning:
Tower Summit @ Dixie Peak
+/- 3 miles

Lunch:
Pillars | x 3
Reverse table 2(x10)
Glute press x 10
Scaption x 8@:05
Hollow rocks x :30

Warm-up | x 3
TGU x 2 each side
AD x 1:00
Candle sticks x 2 each side
Row x 1:00

Work | x 5
Sled walk x 200m (135#)
RFESS x 8 each side (15# DBs)
Good mornings x 8
AD x 10 cals

Stretch 2.0 | 25:00

Happy Hour:
Olé
Deadlift 4 x 2 (165,185,195,195#)
Snatch Segment DLs 3 x 4 (65#)
4 sets:
Kneeling Pallof Press x 10
Quad Shoulder Tap x 10 ea
Rev Fly x 10 (5#)

27 Oct | Tu
Rest

26 Oct | M
Pillars | x 3
Hanging leg raise 2(x7)
Banded walks x 12
Prone Y raise 2(x8)

Warm up | 3 rounds
RDL x 10 empty bar
Row x 200m
DB reverse fly x 10 reps
Work | Deadlift x 5 sets – 210# base
Rest x 3:00
5 @ 45% (95#)
5 @ 55% (115#)
5 @ 65% (135#)
5 @ 75% (160#)
5+ @ 85% (8 @180#)
– then –
AD sprints 5 x :20
Rest x 1:30 btwn

Stretch | 20:00

25 Oct | Su
Rest Day

24 Oct | Sa
Pillars | x3
Leg drops x 15
Reverse curl-ups x 5
GA Squats x 6
Super bird Dogs x 6ea

Warm up | AD + DUs

Work | Olé

23 Oct | F
Warm-up | 3 rounds
Lunges x 20 steps
Ring rows x 10
Sit-ups x 10

Work | 3 Sets
Deficit Zercher lunges x 10 ea (55#)
Rest x 1:00
Chin-up negatives x 5
Rest x 3:00
3 Sets:
Reverse flys x 15 (5# plates)
DB biceps curls x10 (15#)
Rest x 1:30

Stretch | 20:00


(A week ago) Saturday | Ass: SAF in a good way
Shoulder: SAF in a bad way
No O-Lifting for this chick today.

(Ditto) Sunday | Glutes still SAF. In unrelated news, I was told I look like Sandy B at the laundromat. She must have a movie coming out.

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I’m not sure I see the resemblance…
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Ne’ermind. Totally get it.

Monday-Friday | It was a rough week and I took really shitty notes. Either my back, my tricep, or my hip was “speaking to me” all week. Frustrating. What was that you were saying about how the happenings IN the gymnasium reflect the happenings OUTside of the gymnasium? Funny how that works.

Saturday | I ❤ Oly. Those John Waynes! Mind (and glutes) blown.

Sunday | Hip is feeling better than it did Saturday. But not good enough to try a hike. Just walked the doggie and cleaned the house. Cleaning the house counts as active rest, right? The way I do it, it does, no doubt.

Gonna work on my sleep position. I’ve been slacking on that and maybe that’s what’s triggering the hip and tricep stuff. I don’t know. But I’ll give it a try.

October rearview-01
October was a ride. Going to take advantage of the challenge extension. Hour six of the 24 hour Sunday fast.