All the H’s

“A secret to happiness is letting every situation be what it is instead of what you think it should be, and then making the best of it.” -Anonymous

Between her boots and his hair, I’m thinking they’ve got the three nailed

Are all of us here familiar with the 3 H’s of training? All seven of us. Yes? Yes. Yes! I find myself doing a pretty regular check of that Venn diagram (because, oh man, I love those!) to see where I’m at with the other triad: head, heart, va-body.

A recent NPR segment had me mulling over that first circle: Happiness. Check out this piece on hygge, a sort of pursuit of daily happiness… but with some nuance. I feel like the Danes understand me. And not merely because I’m mid-way through a “Dicte” binge on the Netflix, where at least 80% of scenes include someone pouring a cup of coffee. No wonder they are a happy nation.

Apparently the hygge is spreading like, well, candlelit uterus, and no doubt America will manage to fuck it all up upon its arrival here. I am guessing the first hipsters landed in Denmark, too, and at the very least we’ve done them well. Just add tattoos.

If you’d like to learn more about all the H’s, click here.

14 Dec | W
Mobility | 3x
GA squats x 10
Scap press x 10
Hanging leg raise x 10

Warm-up | 3x
Banded rows x 10 ea
Wall balls x 10
DUs x 30

Work | O-Lifting – Week 7
Clean DL + Clean high-pull 5 x 1 (135,145,145,155,155#)
Clean x 1 + Jerk x 2 x 5 (115,125,125,130,130 (2nd jerk),130#)
Halting [2s @ BTK + mid-thigh] clean DL 5 x 1 (155,165,165,175,175#)

Full Stretch | 20:00

13 Dec | Tu
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 12
Bird dogs x 10 ea

Warm-up | 3x
Single-arm press x 8 ea
KBS x 10
Pistols x 1 ea

Work | 25:00, rotating:
Front-rack KB carry x 2L of the building (35#s)
AD x 1:00
Sumo DLs x 5 @ 155#
Row x 1:00
Handstand walks x max (3 attempts ea)

Stretch | 15:00

12 Dec | M
Mobility | 3x
Wall slides x 10
Single-leg adductor squats x 10 ea
Chin-over-bar hold x :20
Wall pressing dead bugs x :45

Warm-up | 3x
Wall balls x 10
OH WL x 16
DUs x 30

Work | “A”
Front squat 5 x 1 (145,150,155,160#, – )
Rest x 2:00 between
EMOM x 10:00:
1-1/4 Front squat x 3 @ 50% of “A” (80#)
AD sprints 5 x :20
Rest x 2:00

Stretching with Sergio | 20:00

M | Man! I just can’t seem to push past the BW mark on the front squats. They felt really good and I nearly hit that rep at one-siddy – fought for a solid five seconds – but not this time. AD sprints are crazy amazing. With all that rest it really allowed me to push for the :20. Ooh those vomit-y feels ❀

All the Katy/ie’s be savage

Tu | Much soreness in the glutes, hammies, and quads. Rolled through. The Sumo DLs felt light and nice; working out that soreness.

W | All the movements felt good. Knees caving inward on the dip when I got to the second jerk at the 130# mark.

Holiday swole in full effect #paleandsquishy



Man is least himself when he talks in his own person. Give him a mask, and he will tell you the truth.” – Oscar Wilde

Padded bra as vessel of truth…?

It turns out using your under things as a sleep mask might be the best place for them… Why naked sleep is better sleep, or additional reasons to justify your nighttime nekkedness.

17 Oct | Tu
Warm-up | 2x
Run x 200m
KBS x 5
Goblet squat x 5

Work | 6:00 Class
Back squat 3 x 5 (135, 145, 155#)
Row/AD x 20cals
KBS x 10 (44#)
Box jumps x 5 (24″)

Stretch | 15:00

16 Oct | Su
Mobility | 3x
GA squats x 12
Elbow plank + reach thru x 10 ea
Hanging leg raise x 8(2)

Warm-up | 3x
Run x 200m
Palms-up BB row x 10
KBS x 10

Work | Back squat x 1 (145, 155, 165, 175, 185#)
EMOM x 10:00:
1-1/4 Back squat x 3 @ 50% (90#)
EMOM x 10:00:
Slam ball x 10 (20#)

Stretch | 20:00

15 Oct | Sa
Warm-up | 3x
Row x 1:00 (focus on the knees and he-ips)
DUs x 30
Banded shoulder rolls x 10 each direction

Work | O-lifting – Week 7
Pause clean DLs 3 x 4 (165, 165, 175#)
Tall clean + clean 4 x 2 (95, 105, 105, 115#)
Rack jerk 8 x 1 (2 @105, 4 @115, 2 @110#)
Ring leg curls x 10
Reverse row sit-backs x 6

Stretch | 15:00

Sa | Tight low back, right side. All good minus the jerks, which felt slow and heavy.

Su | One-an-a-quarters and some slam balls. Yeeees. Felt good. Saving my OH lockout skills for Monyay’s Grace.

M | Raincheck on the Grace; required a rest day. Took it

Tu | Felt every muscle in my booty and hammies traversing the stairs into and out of work. The class workout was some much needed recovery. The BS felt sooo good, solid. Fired up in a very good way.

Adding protein to your morning hot cereal is a terrible idea. Trust me, you won’t wanna stick it in your mouth. Protein powder in water: good – or at least chuggable. Baaab’s Creamy Hot Cereal: so tasty. Together: like a cement mixer that won’t get you drunk.

Really focused on the sleeps this week and the timing and quantity of quality eats. 

Dreamer’s Dilemma

The Dreamer’s Dilemma

Mulling over this excessively lengthy, but thought (and action!)-provoking read. It talks about the trade-offs that occur when we exchange human experiences for virtual ones, the digital dilemma.

“Every hour I spent online was not spent in the physical world. Every minute I was engrossed in a virtual interaction I was not involved in a human encounter. Every second absorbed in some trivia was a second less for any form of reflection, or calm, or spirituality.” -Andrew Sullivan

03 Oct | M
Mobility | 3x
GA squats x 10
Bird dogs x 10 ea
Single-arm plank x :20 ea
Reaching dead bugs x :45

Warm-up | 3x
AD x 1:00
Wall ball x 7
GHR x 7

Work | Back squat 10 x 2 (145, 145, 155#…)
Rest x 2:00
BB bi’s x 10
Rest x 1:00
BB skullcrushers x 10
Rest x 1:00

Stretch | 10:00

02 Oct | Su
Mobility | 3x
Wall rotation + press x 10
Prone glute press x 10
Side plank + leg-lift hold x :40 ea

Warm-up | 3x
Wall ball x 7
Single-arm press x 7 ea
KBS x 10

Work | Double EMOM in the rain
EMOM x 10:00
Bench press x 3 + hang power snatch to OHS x 3 (75#)
-Rest x 4:00-
EMOM x 10:00
Power clean x 3 (95#) + row x 100m
Reverse row sit-backs x 6
Ring leg curls x 8
Bobisdottirs x 20
Rest 2:00

Stretch whilst getting eaten by ‘squitos | 10:00

01 Oct | Sa
Mobilty | 3x
Single-leg adductor squat x 8 ea
Single-leg elev hip bridge x 10 ea
Scap press x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Banded rows x 10
DUs x 30

Work | O-lifting – Week 5
Snatch-grip RDLs 4 x 4 (115, 125, 135#…)
Clean DL + clean high-pull x 2 (115, 125#…)
Unicorn clean x 1
Push press hold x 4 (15s @105#, 15s @115#, 15s @120#, 125#, 24s @120#)
Tricep push-downs x 100

Release | 20:00

Saturday stats:

  • Warm-up | Yes! two O-ly’s in a row #streak
  • RDLs | Yes
  • Clean combo | Ooh yes
  • OH holds | Man, I just wasn’t able to push press that barbell OH at 125#! The push holds themselves felt really strong. Visualizing and creating torque… Looking forward to seeing the response tomorrow.
  • Tri’s for the guys | Mmm Hmmm

Sunday’s glorious rainstorms called for some EMOMs with the o’head door open and some chill tunes complementing the sound of the rain on the roof. Tested my side plank+ leg lift holds without the assistance of the from-the-knee position. Tried a couple times on each side, but couldn’t get stable. I noticed my hip position was different so I’ll work on that from the knee and re-test down the road.

I’d planned on a threesome of EMOMs – Saturday’s class workout. Misinterpreted the writing on the wall and did ALL the work, EVERY minute, rather than rotating. By the time I got to the third scheduled EMOM (deadlifts + push presses) my right QL was speaking to me so I stopped, satisfied and pretty spent from the 20:00 of work. C’mon, Morgan. (Yes, I do know better.)

Finished with some auxiliary moves, stretched, and called it a day. The Bobisdottirs are just my attempts to channel my inner-Annie…

They weren’t very challenging, so I’m not sure if I wasn’t in the proper position, or if all the glute work is paying off. Mmm, girl, yes!

Monday’s workout felt short, but solid. I thought I was taking it easy doing BW on the BS, but last time I did it with less. My back is still tight so Tuesday’s looking like a nice round of recovery work.


 “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



If It Were Easy

easy friends

I am totally on a Tim Ferriss run; his content is so good! I’ve been pondering a question he posed during his conversation with photog, Chase Jarvis.

“What would it look like if it were easy?” – Tim Ferriss

We talk a lot about challenging ourselves, getting uncomfortable and pushing through difficult times. It’s how we grow, right? But I would definitely agree that there’s a point at which one’s perseverance can become problematic, especially for certain personality types. (Says the person whose professional sphere feels a lot like forcing it lately.)

I had a friend in grad school who, upon seeing him for the first time in a long time, was describing his relationship with his significant other to me and enthusiastically proclaimed, “Leah, it’s just so easy!” For some reason, that moment has stuck with me, likely because I thought it was total bullshit.

But the older and oh-so-much-wiser me can see where he was coming from. At work I can tell I’m  heading in the wrong direction with a design when I start creating more problems than I’m solving. So many times the most suitable design solution ends up being the first version, the one that was intuitive and that came easy, followed by dozens of other iterations.

Of course there will be times that demand extra effort, at work, under the barbell, in relationships, getting your bangs to lay right, but you shouldn’t have to force it.

And don’t get me started on the yoga.

19 May | Th
Pillars | 3x
TVA leg drops x 15
Side plank clammie holds x :30 ea
SL elevated glute bridge x 10 ea

Warm-up | 3x
Row x 1:00
SA press x 10 (20#)
Banded rows x 10

Work | 4 sets:
Press x 3 (70,70,75,75#), right into
Chin-up x 5 tough reps
Rest x 2:00
AD sprints x 5:
On x :20
Rest x 2:00
Frog pumps 3 x 1:00
Rest x 1:00 btwn

Stretch | 15:00

18 May | W
Warm-up| 3x
AD x 1:00
DUs x 30
O-head walking lunges x 20

Work | O-lifting
Snatch 4 x 2 @ 70% (70,70,75,75#)
Front squat 3 x 5 across (115#)
Clean DL @ 110% 3 x 2 (165#)
4 sets:
Windmill x 6 ea (35# KB)
Buenos dias x 6 light 3, focus on using the scoops (65#)

17 May | Tu
Fuck No Yoga

Tu | I am not a yoga person. Final answer.

See. Angry.

My thinking was to find a rest day activity that let me practice my handstands. But yoga makes me angry, and I’m pretty sure that means I’m forcing it. So, the new plan is to give Gymnastic Bodies a try and do that in the gymnasium, with some mobility and stretching, a couple times a week. In MY handstand “practice” (yogis love that word) you can drop f-bombs whenever it moves you. consume lots of stimulants, such as coffee, and stop trying too hard. And The Heathers will play in a loop in the background.

Do I
W | Found myself moving a little funny with the fresh inkage; hesitating a teensy bit getting under it, the barbell. Despite that, the snatches felt pretty good. Maybe wasn’t the best idea to do so many of them Monday. Felt a lot of fatigue in my low back pretty quickly once I got to the front squats.

Th | Seriously sore in the hammies and low/mid-back… but mysteriously not the glutes. Hmm. Did some pushing and some pulling; failed on the pulling part on rep 4/5 on the last two sets pretty much at 90° point, when my upper arms were parallel to the floor. The AD sprints are always fun. I anticipate much soreness to set in this afternoon.

Are 30/30’s in the same category as AD sprints in terms of response, provided you’re putting in enough effort during the “on” portion?

Butts and/in Nature

“There is nothing more beautiful than nature early in the morning.” – Vince Van Gogh

Clunambuscribe, combining two of my favorites: butts and nature

Have you ever checked out the @getyourassinnature Instagram account? If you haven’t you’re missing out. Some goals for summer hiking season.

I thought this article on the health benefits of being outdoors was pretty cool. Mindfulness and microbes. Why is it that the Japanese have the best words for everything? And why do people dismiss this shit so easily – the only two comments are so negative. Someone needs to do some serious forest bathing.

Sadly, this weekend’s Grand Canyon hike has been postponed due to inclement weather. Yet, one does not want to become a cautionary tale. It’s looking like my introduction to the Canyon with be rim to rim in September. That gives me lots of time to get my ass in nature and prepare.

I’m holding out on watching any of the latest GoT because – summer is coming. But you can count me in for the butt games…

04 May | W
Warm-up | 3x
AD x 1:00
DUs x 30

Work | O-lifting
Clean + Jerk 5 x 1 (115#)
Clean pulls 3 x 3 @100% of clean (145,155,155#)
Clean DLs  3 x 3 @105% of clean (155#)
Back squat 5 x 3 (125,130,135,140,145#)

Get Bendy | 20:00

Was a little slow getting started Wednesday. Used the clean and jerks to warm things up and test the tight, right QL. Once I got moving, everything felt good. The pulls felt strong, and I could really feel the glutes and hammies working on the clean DLs. The back squats feel so different; changing how I’m grounding myself has really changed how I feel about back squats. For the better.

I was hungry for some of the awesome accessory work – the “Part C” – that usually rounds out O-lifting. So I played around with some movement stuff before I went into stretch mode.

Can I do booty accessory work e’eryday? They say it can take a pounding… And then that it needs rest. I do Iso holds whilst brushing my teeth in the AM and PM, figuring it’s good for the teeth and the booty, but I’m curious how much of this stuff I can add in. 

[Re]Write the Day

“There are few of us who have not sometimes wakened before dawn, either after one of those dreamless nights that make us almost enamoured of death, or one of those nights of horror and misshapen joy, when through the chambers of the brain sweep phantoms more terrible than reality itself, and instinct with that vivid life that lurks in all grotesques, and that lends to Gothic art its enduring vitality, this art being, one might fancy, especially the art of those whose minds have been troubled with the malady of reverie. Gradually white fingers creep through the curtains, and they appear to tremble. In black fantastic shapes, dumb shadows crawl into the corners of the room and crouch there. Outside, there is the stirring of birds among the leaves, or the sound of men going forth to their work, or the sigh and sob of the wind coming down from the hills and wandering round the silent house, as though it feared to wake the sleepers and yet must needs call forth sleep from her purple cave. Veil after veil of thin dusky gauze is lifted, and by degrees the forms and colours of things are restored to them, and we watch the dawn remaking the world in its antique pattern. The wan mirrors get back their mimic life. The flameless tapers stand where we had left them, and beside them lies the half-cut book that we had been studying, or the wired flower that we had worn at the ball, or the letter that we had been afraid to read, or that we had read too often. Nothing seems to us changed. Out of the unreal shadows of the night comes back the real life that we had known. We have to resume it where we had left off, and there steals over us a terrible sense of the necessity for the continuance of energy in the same wearisome round of stereotyped habits, or a wild longing, it may be, that our eyelids might open some morning upon a world that had been refashioned anew in the darkness for our pleasure, a world in which things would have fresh shapes and colours, and be changed, or have other secrets, a world in which the past would have little or no place, or survive, at any rate, in no conscious form of obligation or regret, the remembrance even of joy having its bitterness and the memories of pleasure their pain.” – Oscar Wilde, The Picture of Dorian Gray

Oh my god, that’s a long one. But seriously… ❀ Oscar Wilde knows how to assemble the words.

Rules of life_Kirill Richert

I’m a big fan of the new day, new start mantra. The sunrise is the perfect reset. That being said, I am totally guilty of having something from the previous day, or even a crappy dream, carry over into the following day.

This very thing threatened my Saturday morning. I’d planned a hike, but even as I pulled up to the trailhead, part of me wanted to turn around and crawl back into bed. But I kept asking myself, “Is that really how you want to write the day, Morgan?”. I parked the car and it ended up being one of the best hikes of that trail that I’ve done! Good decision.

delta that shit
Don Draperism – because Mad Men is my current Netflix binge, this totally applies. Sort of. Change the convo in ya head

13 March | Su

Peralta Trail @ The Superstition Mountains

 12 March | Sa

Pre-Gymnasium Hike | Mormon Trail @ South Mountain

Pillars | 3x
GA squats x 8
Scaption x 8 @ 5s ea
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | EMOM x 20:00
Evens: DUs x 30
Odds: SA press x 5 ea + Sit-ups x 10

Work | O-Lifting
3 position clean deadlift 4 x 3 (155,165,165,175#)
Seated press 4 x 3 (55,60,65,70#)
3 Sets:
SL RDLs x 8 ea (35#)
Banded shoulder rolls x 10 ea direction
Hollow rocks x :30

Stretch| 20:00

Such a great vibes weekend. Saturday’s gym session was fantastic; Matty Nice was in the gymnasium! Whaaat. Was fired up from the hike so I did an EMOM workout (stolen from a workout from last week that I didn’t fit in) to prep for O-Lifting. That first position on the deadlifts was… intense. Okay, so were the other two. Really had to focus to keep the shoulders back. Ellie Mayhem and I kept one another in check. Nothing to report on the other movements other than that the hip/back/shoulder/tricep are feeling good.

My Sunday trip to the Superstitions was amazing. The pics don’t do it justice…



Mas Peralta

Also, I can hike for miles without a misstep but as soon as another human is in visual range, that’s when I’ll fall on my face. True story. It’s like when you’re having a scandalous conversation with your lady friends and as soon as you get to the good bits, the joint goes silent and you’re the one yelling “Anal!” at The Yard.

Lastly, after listening to the latest Barbell Shrugged Podcast Version 2.0, I gotta eat more oatmeal. After O-Lifting.