Witness Marks

“We are what we pretend to be, so we must be careful about what we pretend to be.” – Kurt Vonnegut

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Delicate Dependencies by Crystal Morey

Recently got my grill shined up. The dental hygienist – who’s been cleaning people’s teeth for 34 years – asked how old I was when I wore braces. I asked how she could tell, because it sure isn’t perfect alignment of my teeth (No, I don’t wanna reel that one in! Stop asking #flavorsaver) She said there were subtle marks where the wires had subtly scored my teeth. It got me thinking about people, and how we are an accumulation of witness marks. It makes me curious about what people pick up on. And who we pretend to be.


22 Apr | Sa
Mobility | 3x
Glute press x 10
Wall slides x 10
Elbow plank + side reach x 10 ea

Warm-up | 3x
Row x 1:00
OH walking lunges x 16
DUs x 20

Work |
A. Single-leg glute bridge hold x :30; Rest x 1:00 btwn legs
B. Back squat 4 x 5 @22×1 (125, 3 @130#); Rest x 3:00
C1. Pull-up 4 x 10 (3 @60, 70# of assistance); Rest x 1:00
C2. Dip x 10 (see C1 notes); Rest x 1:00
D. Bike x 20:00

Stretch | 15:00

23 Apr | Su
Warm-up | Row x 500m
Kettlebell swings

Work | First workout at Marina Heights!
A. Power snatch [light and fast] 10 x 2 (85#); Rest x 2:00
B. Clean pulls @110 % 3 x 3 (175#); Rest x 2:00
C1. Leg extensions 4 x 15 (65#); Rest x 1:00
C2 [Seated] Hamstring curls x 10 (3@110, 120#); Rest x 1:00

24 Apr | M
Pre-warm-up-for-all-the-hyphens | 3x
Bird dogs x 10 ea
Slow-like-old-people-fucking scap presses x 10
Reverse curl-ups x 10

Warm-up | 3x
KBS x 10
DUs x 30

Work | [from the archives]
A1. Front squats 10 x 2 (125#); Rest x 1:00
A2. Wall runs x :30 (10 ea): Rest x 1:00
B1. Single-leg KB RDLs x 10 ea (50#); Rest x 1:00 btwn legs
B2. KB snatch x 5 ea (35, 3 @40#); Rest x 1:00
C. 5x: KBS x 15 + DUs x 30 [for time]

Stretch | 15:00


Sa | Hip bridge holds are no joke. And make for edge-of-your-seat video footage. But seriously, try them and see how good you are at keeping your hips level. The back squats were fun with a mirror. Not sure the last set was “x1” out the bottom… or a full 2-count either. The pull-up machine is gonna lead to some gainz, I am sure of it.

Su | New places of soreness in the lats and booty today.

Had fun testing the barbell at the globo, thank you. Felt super weak with the snatches until it occurred to me that I was using a 20 kilo barbell. Ahh. The fifth set finally felt nice and smooth and fast like they’re intended to be. The pulls felt slow but seemed okay via instant replay, so I stayed at 175#. The machines at Marina Heights are a little different than the ones at the ball park; your seat moves with the contraction. Check out the rocketship.

The leg extensions were SO intense after the barbell work; the curls less so. Also, Marina Heights has stall bars… Forgot to check on the sled.

M | Kinda weird working out at the ball park when there’s a game going on – think fishbowl. The whole place breathes a roar when the plays are good. The modern Colosseum. Rolled through the workout. Cut out “C” due to time restrictions. Lame.

Feeling chubby in the middle; time to reel in the eats and unplug.

Results & Deterrents

“Physics is like sex: sure, it may give some practical results, but that’s not why we do it.” -Richard Feynman

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I think Feynman’s quote could apply to the work many of us do, architects included. Strip it down and we’re here to create shelter. But ideally, if not accidentally, the work we do accomplishes much more than that, both in process and fruition.

The Facebook group of a local historic ‘hood recently blew up with comments over one, newly completed single-family residence. The catalyst for the feedback seemed to be it’s modern, wannabe minimalist appearance coupled with a nearly $850k asking price. Surely that comes with a panther, no? I really liked how fired up people were. It was fun sifting through the comments, hearing what the “general pop” had to say. Personally, I tend to be leery of too many “big moves” in a project. Yes, they can be sexy, but sometimes they smell of trickery, intentional or not, serving as shiny distractions from lack of thought and development elsewhere. Never trust a frosted brownie.

I really enjoyed this documentary, Freedom of Space. Our built work, public space, and community would all be enriched if more people would be so engaged – with the space we occupy, with our own bodies and the exploration of their movement, and with one another – outside Facebook, in the flesh. It’s also a good reminder to the leaders tasked with creating these spaces, the professionals in the field of architecture, to recall or (re)consider what it is we are seeking to accomplish when we “do it”.

Freedom Of Space : Skateboard Culture and the Public Space from Functional Films INC on Vimeo.


14 Mar | Tu
Mobility | 3x
Wall slides x 10
Adductor squats x 10 ea
TVAs x 15

Warm-up | 3x
AD x 1:00
KB swing – squat – snatch – RDL x 5 ea
Push-ups x 7

Work | 7x
BB RDL x 10 ea (75, 75, 85, 80, 80, 80, 80#)
Rest x 1:00
Single-arm DB press x 5 ea (25, 6 @30#)
Rest x 1:00
-then-
Russian DB step-ups x 12 ea (25#ers)
Rest x 1:00
-then-
AD x 1:00 for max. meters (.2 mi)

15 Mar | W
Warm-up | 3x
DUs x 30
KB swing – squat – snatch x 5 ea
BB row x 5
BB press x 5

Work | O-lifting
Clean + jerk 10 x 3 (105, 3 @ 115, 6 @120#)
Clean pulls [heavy – no straps] 5 x 2 (3 @175, 2 @185#)

18 Mar | Sa
Mobility | 3x
Wall rotation + slide x 10
GA squat x 10
Elbow plank w/ fwd tap x 10 ea

Warm-up | 3x
AD x 1:00
KBS x 10
Wall walk variations

Work | AD x 30:00
Every 5:00 mark KBS x 10 @ 53#

Stretch | 10:00


Tu | The left side felt significantly less stable on the BB RDLs. Took vid and noticed I open my hips up a little bit outward from the planted foot. Grip was rough on the RDLs even with straps; got even spicier on the Russian step ups. The AD display wasn’t working so I rode the assault bike, which I learned after the fact was set to display in meters. The conversion equals about 320m, but man, that’s a ballpark. Retest.

W | Ten sets of three… cardio. Nice sounds on the pulls click-click, bphhh.

Sa | Totally jacked my lower back whilst pre-gaming Oly with some housecleaning. It’s not the 200# barbell that will get you; it’s maneuvering the coffee table to defurminate the floors that will.

Hippie Shit

It doesn’t interest me
what you do for a living.
I want to know
what you ache for
and if you dare to dream
of meeting your heart’s longing.

It doesn’t interest me
how old you are.
I want to know
 
if you will risk
 
looking like a fool
for love
for your dream
for the adventure of being alive.

It doesn’t interest me
what planets are
 
squaring your moon…
I want to know
if you have touched
the centre of your own sorrow
if you have been opened
by life’s betrayals
or have become shriveled and closed
from fear of further pain.

I want to know
if you can sit with pain
mine or your own
without moving to hide it
or fade it
or fix it.

I want to know
if you can be with joy
mine or your own
if you can dance with wildness
and let the ecstasy fill you
 
to the tips of your fingers and toes
without cautioning us
to be careful
to be realistic
to remember the limitations
of being human.

It doesn’t interest me
if the story you are telling me
is true.
I want to know if you can
disappoint another
to be true to yourself.
If you can bear
the accusation of betrayal
and not betray your own soul.
If you can be faithless
and therefore trustworthy.

I want to know if you can see Beauty
even when it is not pretty
every day.
And if you can source your own life
from its presence.

I want to know
if you can live with failure
yours and mine
and still stand at the edge of the lake
and shout to the silver of the full moon,
“Yes.”

It doesn’t interest me
to know where you live
or how much money you have.
I want to know if you can get up
after the night of grief and despair
weary and bruised to the bone
and do what needs to be done
to feed the children.

It doesn’t interest me
who you know
or how you came to be here.
I want to know if you will stand
in the centre of the fire
with me
and not shrink back.

It doesn’t interest me
where or what or with whom
you have studied.
I want to know
 
what sustains you
from the inside
when all else falls away.

I want to know
if you can be alone
 
with yourself
and if you truly like
the company you keep
in the empty moments.

-Oriah, The Invitation

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06 Mar | M
Mobility | 3x
Wall rotation + press x 10
SL elev hip bridge x 10 ea
COB hold x :20
Reverse curl-ups x 10

Warm-up | 3x
Wall balls x 10
BB RDL x 10
BB row x 10
DUs x 30

Work | Back squat 7 x 2 @ 70% (155#)
Rest x 2:00
5x:
Death march x 10 (30# DBs) right into
Tricep push-downs x 10 (bleu) right into
Row x 250m (:55, :54, :55, :55, :55)
Rest x 1:00
-then-
Banded hamstring curls 3 x 8-10 ea (blew)

Stretch | Chat

07 Mar | Tu
Mobility | 3x
Single-leg adductor squat x 10 ea
Prone y raise (weighted) x 10
Glute press x 10

Warm-up | 3x
AD x 1:00
KB swing – twirl – squat – snatch – RDL x 5 ea

Work | 10x
Back squat 1-1/4 x 3 @ +/-50% (95#)
Rest x 2:00
-then-
EMOM x 20:00
DUs x :20
Power clean x 3 (TNG -105, 6@115#, 3@125#)

08 Mar | W
Mobility | 3x
GA squat x 10
Scap press x 10
Reaching DBs x :30

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 20

Work | O-lifting!
Clean pull 3 x 3 [build] (155, 175, 185#)
Clean + high-hang clean x 5 (115, 125, 135, 135, 140#)
Tall jerk x 5 [across] (75#)


M | Or should that be 2 x 7 @ 70%… Hmm. Matters of nomenclature. The death marches are different with dumbbells; I feel them more intensely in the glutes than with the KBs. Is this a ROM thing? The row – I can definitely tell I’ve been working with the barbell more than anything else. 

Tu | Not too sore from Monday’s squats… until I started warming up for Tuesday’s! Focused on maintaining tension through the entire set. However, upon review of the movement stardard (after the fact – timing is everything) I was coming up out of the bottom more than I should have. Notes for next time.

W | Lifting is the best. Learning to transition my feet in lifters. 

Attempted to do the assigned Thursday workout – rolled, mobilized, warmed-up, did first of five rounds… and left. Gym juju or just over due for a rest day? Hmm. Will get after it tonight.

For The Record

“Words do not express thoughts very well. They always become a little different immediately after they are expressed, a little distorted, a little foolish. And yet it also pleases me and seems right that what is of value and wisdom to one man seems nonsense to another.”― Hermann Hesse, Siddhartha

monday motivation-01.jpg

A recent conversation that may or may not have revolved around the CrossFit Open and how much consternation it gives a certain someone (who may or may not be me) reminded me of several important things:
1. It is very important to surround yourself with people who will call you on your bullshit.
2. Text messages are handy for many things, conversations are not one of them.
3. Key & Peele are funny motherfuckers.


22 Feb | W
Warm-up | 3x
Slam balls x 5
Pipe work
DUs x 20

Work | Oly – Week 7 [Remember this one*]
*A1. Pressing heaving snatch balance 3 x 2 [build] (65, 70, 65#…)
*A2. Heaving snatch balance x 2 [add lbs as req’d] (75, 65#…)
*A3. Snatch balance x 1 (65#)
B. Front squats 5 x 1 [build] (subbed back squats; 155, 165, 175, 185, 195#)
C. Clean + jerk 5 x 1 [build] (125, 135, 140, 140, 145#)

23 Feb | Th
Warm-up | MFR, PVC work, and throwing shade

Work | [From the archives]
“A”
Bench press 7 x 3 (85#), right into
Hang power clean x 3 (tall cleans @105#)
Rest x 2:00
“B”
Incline single-arm DB bench press 5 x 5 ea (30#), right into
Hang power snatch x 2 (75#, thick barbell)
Rest x 2:00
“C”
Zercher lunges 4 x 5 ea @ 75#, right into
Bench hip bridge x 15 ea
Rest x 1:00

Stretch | 10:00

24 Feb | F
Warm-up | 3x
Cossack lunge x 8 ea
DUs x 20
Walk walk x 1
BB palms-up row x 10

Work | [From the archives]
5x:
Front squat x 5 @50% (115#)
Back squat x 5
Rest x 2:00
4x:
Banded RDLs x 12 ea (green)
Rest x 1:00
Banded hamstring curls x 10 ea (blue – hip bones into floor)
-then-
Assault bike x 10:00, every 2:00 slam balls x 10 (20#)

Stretch | 10:00

25 Feb | Sa
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Wall rotation + slide x 10

Warm-up | 3x
KBS x 10
Wall walk + shrugs
AYTs x 5 ea
DUs in the sun x 20

Work | O-lifting
Rack jerk 5 x 2 (115, 125, 135#…)
Clean high-pulls 4 x 3 (125, 135, 155, 165#)
Clean + jerk 6 x 1 (115, 125, 135, 140, 140#)

26 Feb | Su
MFR | 10:00
Work | EMOM x 20:00, rotating:
DL – TC – FS – J (115#)
DUs x 40
-then-
3x:
GHR x 10 (15#)
GHD sit-ups x 10
Rest x 1:00

Stretch | 15:00


W | Really liked the sequence of part A; going from the s-l-o-w pressing under to the quick movements made my brain hurt. I want to try these again soon and see how they go. Subbed back squats for part B because of all the reps of the front version on Monday. Did some weird things with disengaging my abs during the jerk; not sure if it was fatigue, a search for tension, or just one of those days, but it did improve with reps.

Th | Was a pleasure to work out with the dumbbells; using the 30’s rather than having to scale back to the 26# KB. I asked (Just One) Chainz Calvada to record me from the rear on the Zerchers; looking to see about that right knee, whether it was caving in, and also just seeing any differences in movement pattern from the left to the right.

F | The Open makes my eyes bleed. No entiendo. But then, I don’t need to. Eyes on my own plate. Damn them slam balls feel nice.

Sa | Weird jerks again.

Su | The state of Sunday, according to Kolding, Morgan & Loll (Law Firm or Squad?):
Kolding Morgan and Loll.jpg

Breaths, Brains & Beliefs

“Your life is an advertisement for your beliefs. You can never force it on anyone who isn’t interested. If they want what you have, they will come to you. Let your life be the evidence; let it speak for you.” -Emily Maroutian

wait-a-second
Beliefs of the Archer

“Take three breaths and get back to it.” A cue I’ve repeated under my breath with some frequency the last few weeks, not while pushing through a workout, but instead as I step into the coaching world. I knew I had a lot to learn, but pulling back the curtain and attempting the doing has been, at times, overwhelming. There is so much more to it than I could have imagined! (A common realization when you’re learning something new, right? Yet, still somehow surprising.) It’s so exciting! … And terrifying.

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The acts of learning, listening, growing, teaching, all require an open mind. As I attempt to do all those things, how do I let go of what I think I know to make room for new ideas? I am reminded of Manson’s Law of Avoidance here: we resist anything that threatens our identity. So true. Vegetarians are wrong and CrossFit is dumb; Grass-fed cow is tasty AF and if you want to be better get your disengaged glutes on the Strength & Conditioning gains train. Obvs.

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The theme of keeping an open mind has been recurrent this week. The Universe delivers. Actually, that should be “the pulvinar nuclei deliver”. Hold that thought…

It turns out our brains are liars, sort of; in a white lie kind of way. Our brain functions to give us maximum fulfillment. And it does that by reinforcing our established beliefs. I “stumbled upon” forty-two articles on maintaining an open mind because my brain recognized my hunger for them and filtered my intake accordingly. Sorry, Universe. It’s crazy how much our ability to learn and discern information is tied to our beliefs and values.

“If you want someone to accept information that contradicts what they already know, you have to find a story they can buy into. That requires bridging the narrative they’ve already constructed to a new one that is both true and allows them to remain the kind of person they believe themselves to be.” – Christie Aschwanden

All this cognition is paramount in determining the achievement (or not) of your goals, according to this week’s MMPP. The Aussies’ guest, Dr. John Demartini, comes across a little cray at first, but redeems himself by owning that wig of his, and, at least in my book, by avoiding speaking in absolutes: unbiased like a boss. Similar to Manson’s Law, Demartini argues that we will resist what we perceive as road blocks and embrace what understand to be incremental steps in the achievement of our goals. As he puts it, “We resist what’s IN our way, and accept what is ON our way.” So then, in the teaching/coaching/burning-and-growing (say it like the Ah-noldt), we must be able to connect the what (it is we are doing) to the why (it aligns with our beliefs/goals**) to the how (it will get us where we want to go).

Whoa. This shit blows my mind wide open… sip, sip, sip.

**Part of the conversation is about conflicting actions and goals, and incongruency in perceived and actual beliefs – the values we aspire to have; the beliefs we feel we “should” give priority. You know, how on dating profiles everyone says they love to travel and read, that is,  until you inquire into the book they’re reading or the last place they explored. Uhhh… #speechless

Demartini has an online “quiz” (yeeeeees) to help you decipher what your actual values are. Check it.


13 Feb | M
Mobility | 3x
GA squats x 10
Single-leg elev hip bridge x 10 ea
Hanging [straight] leg raises x 8 (use abs, not momentum)

Warm-up | 3x
AD x 1:00
KB swings and snatches x 5 ea
Banded rows x 10

Work | [From the archives]
4x:
RDL x 4 @5050 (125, 135, 145, 145#)
Rest x 1:00
Single-arm seated press x 8 ea (26#)
Rest x 1:00
-then-
Barbell hip thrusts 4 x 12 (145, 145, 155, 155#)
Rest x 1:00
-then-
Shiny new assault bike sprints x 10:00,
Work x :20
Rest x :40

14 Feb | Tu
Mobility | 3x
Hip hikes x 12 ea
Elbow plank + fwd tap x 10 ea
V-ups x 10

Warm-up | 2x
Row x 1:00
Banded rows x 10
SL banded RDLs

Work | EMOM x 30:00, rotating:
Bench x 5 @ 75#
DUs x 40
AD x 1:00

15 Feb | W
Warm-up | 3x
Bird dogs x 10 ea
Scap press x 10
Elevated wall slides x 10
DUs x 20
KBS x 10

Work | O-lifting
A1. Clean pull 4 x 2 [build] (155, 165, 175, 175#)
A2. Clean high pull x 2
B. Clean + jerk [build] heavy single in 5 sets (115, 125, 135, 145, 155, 155# (clean only – PR city)
C. Clean + jerk 1 x 5 @85% (135#)

Stretch | 10:00


M | The hip and low back are bugging so I’m taking a break from the squatting. It’s hard to isolate the variables, but I am pretty sure the kicker was the Peralta hike last Sunday, which is a bummer because it wasn’t anything crazy! Just a casual morning hike. Apparently my parts disagree. Though I also think the hip and back are a litmus for my stress/excitement levels. It’s funny how positive things cause the stress too. Don’t wanna shade this joint in negativity.

Tu | I will remain calm and get in as much of my own training time in as I can whilst learning new things. Repeat x 100.

W | Was unsure whether or not I’d join in the Oly workout; this being the consideration:

answers-in-absolutes-01
Absolute answers

Wrapped up my warm-up and rolled in. Things felt good – ‘no’ to the pain pregunta – so I rolled in. Even the heavy C+J’s felt good. Raymundo noted my trunk shifting on every one of the jerks though. His thought is that I’m lacking stability on the right side so I twist to the left to find it. We’re going to investigate.

Back to Oly, PR’d my clean @155#. Missed the jerk. Here’s me being an 85% jerk… and pressing out at the top. Fuuu…

Handsome Matty’s post has me taking note of my heart rate for the next week or so to establish a baseline.

Comfort Food

“People who shut their eyes to reality simply invite their own destruction, and anyone who insists on remaining in a state of innocence long after that innocence is dead turns himself into a monster.” -James Baldwin

say-grace

Anomalous Observations : the thing that doesn’t fit with any of your beliefs; that which pushes you to develop a better theory because you have something else you have to explain.


30 Jan | M
Mobility | 3x
GA squats x 10
COB hold x :20
Reverse curl-ups x 8

Warm-up | 3x
AD x 1:00
Wall ball x 7
Banded rows x10

Work | [From the archives]
EMOM x 10:00, rotating:
Clean – FS – FS (115, 120#…)
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + hip taps x 10
Slam balls x 7 (30#)
– Rest x 4:00 –
TGUs x 10:00 (53# KB, 30# slam ball)

31 Jan | Tu
Mobility | 3x
Adductor squats x 10 ea
Single-leg elevated hip bridge x 10 ea
Single-arm plank x :20

Warm-up | KB complex

Work | [From the archives]
7x | Press x 5 [across] (65#)
Right into,
Alternating tire hits x 20
Rest x 2:00
5x | RFESS x 8 ea (3 @26#, 2 @35#)
Rest x 1:00 btwn legs
3x | GHR x 8 (15#)
Right into,
Push-ups x 8
Right into,
GHD x8
Rest x :30

Stretch | 15:00

01 Feb | W
Warm-up | 3x
Row x 1:00
KB complex
DUs x 20

Work | O-lifting
OHS 4 x 3 + snatch balance x 3 (95/65, 105/65#…)
Clean high pull 3 x 3 + high hang clean x 2 (115/115, 135/125#…)
4x: Hollow body hold x :20, rest x :10
Hollow body rocks x :20, rest x :10


M | These are cool. And useful if you get shot in one arm during the resistance but still need to tend to the fence. (And if you squint a little you’ll see Matty Nice…)

04 WB 1-Hand Tire Smash Switch from Hanlon Studios Photography on Vimeo.

I attempted them with the 8lb hammer but the transition from around to over the head… tricky. Need to shorten the lever.

W | Oly vibes were strong, though the OHS were not. This is not surprising considering the seven sets of pressing on Tuesday. Not the best sequencing, Morgan. I want to re-test part ‘A’ down the road. 

The open is coming…

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When someone lets a ‘squat clean’ slip 

Going HAM

“As a voter you throw your penny, you throw it into the sea. But you can be thunderous in your own life. Be good to the eight people around you. Goodness is viral…” -Henry Rollins


27 Jan | F
Mobility | 3x
Glute press x 10
Prone y raise x 10
Reaching dead bugs x :45

Warm-up | 3x
AD x 1:00
Wall walk
RDL x 8
BB row x 8

Work [from the archives] | 8x:
Deadlift x 3 (185#)
Rest x 1:00
Death march x 10 steps (35# KBs)
Rest x 2:00
-then-
EMOM x 10:00
KB snatch x 5 ea (35, 44, 44, 44, 44#)
AD x :30

28 Jan | Sa
Warm-up | 3x
PVC moves
DUs x 30
Slam balls x 8

Work | O-lifting
Clean pulls 2 x 4@115% [across] (175, 175, 185, 185#)
Sled + sprint x 5 [PAP] (4@235, 280#)
Snatch + OHS [find the bottom and chill there] 6 x 1 (75, 75, 85, 85, 95, 90#) 

No stretch | Sub meeting


F | Yes.

Sa | Nothing to report. At some point so much feedback simply becomes noise.