Amputations

 “There is risk, known and unknown, in all aspects of life. We often consider the loss of life the only serious risk. Unless we are genuinely aware, we calculate the danger arising from our own physical and emotional states and from external conditions based on incomplete information. If we believe we can manage those risks, we accept them. Whether these choices are born of delusion or reality comes out in the end.” -Mark Twight

IMG_5938
South Kaibab Trail | Grand Canyon, AZ [image ©Morgunz]
“I can’t wait for you to experience The Canyon,” my friend says to me on our drive up to THE Canyon – The Grand Canyon – for what will be her ninth effort, and my first time.

“On my first hike, I came out with a list of shit I wasn’t going to do anymore – relationships, obligations, I totally re-prioritized my life.”

Isn’t it crazy how nature has a way of putting shit in order. And how doing challenging things with people – old friends, new friends, strangers you leap frog up the mountain with – can really connect you, with yourself, with each other?

did we.gif

Well, I am fresh off the completion of our trek, and while my thoughts aren’t consolidated, I can certainly see how The Canyon really will “ruin” a person, in the very best of ways… Stay handy with the knife, indeed.


02 Apr | M
Warm-up | 3x
KBS x 10 @45#
SA banded rows x 10 ea
SL banded RDL x 10 ea

Work | [FTA]
A. 5x:
Jump lunge x 12
SA DB KB Snatch x 3 ea (40#)
Goblet squat x 8 (40#)
Scap PUs x 10
B. 5x (Press x 1 + PP x 3) [2:00] (75, 80, 80, 75, 80, 80#)
C1. SA seated cable row 4 x 8 @22×2 [1:00] (25#)
C2. SL glute bridge x 12 ea [1:00]
*D1. DB bis 3 x 12 [1:00] (15, 20 , 20#)
*D2. Cable tris x 12 [1:00] (25, 20, 20#)
*add-on

04 Apr | W
Warm-up | 3x
Bike x 1:30
Wall ball x 10
SA KB press x 5 ea (25#)

Work | [Fave]
A. 5x:
FS x 5 @ 75% (125#)
BS x 5 [2:00]
C. Reverse zercher lunges 4 x 8 ea [1:00 btwn sides] (75, 4@80#)
D. 3x:
Slam ball x 5 @ 20#
SA DB KB snatch x 5 ea (35#)
Row x 200m

07 Apr | Sa
Mobility | 3x
Monster walks x 10 ea
Wall slides x 10
Scap press x 10
Banded clammies x 10 ea

Work |
A. 4x:
½ Kneeling SA BU press x 7 ea (20, 25#)
KBS x 10 (50#)
BB row x 10
B. 7x:
PC x 3
PJ x 3
FS x 3 [1:00] (95#)
C. Zercher squats 3 x 5 [1:00] (115#)
D. Barbell roll-outs 3 x 10 McGills 3 x :45 ea [:15 btwn]

09 Apr | M
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 1-0
Reverse curl-ups x 10
Pistoles x 2 ea

Work |
A. 3x:
Snatch-grip RDL x 3
Bent-over row x 3
Hang PSn x 3
OHS x 3
BS x 3
B. 10x:
PSn x 1 + OHS x 1 [2:00] (75, 80, 3@85, 5@90#)
C Clean pulls 5 x 3 [1:30] (175, 180, 185#)
D1. FS 3 x 5 [1:00] (115, 120, 125#)
D2. Dbl DB row x 10 [1:00] (30#ers)
E. McGills 3 x :45 ea [:15 btwn]

12 Apr | Th
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Reaching DBs x :45

Work |
TGUs x 15:00
Stairs x 10:00
Stretch x 10:00

14 Apr | Sa
The Grand Canyon | South Kaibab to Bright Angel Trail
+/- 17.3 miles
Accumulated elevation: 9,188′


M | Dang, part A got my heart going. Faves. Strict press was rough. I can tell I haven’t been doing much OH pressing, and the injured(?), janky(?), but mine, my right shoulder was the limiter

W | Didn’t feel like working out, so I picked a favorite workout from the archives and got to work. Pretty sure 125 isn’t 75% anymore; perhaps should test that… But the volume of this one had me feeling it. Took it easy, with less intensity on part C, as that’s what I had to give today. Subbed KB for DB on the snatches because they make me feel strong and powerful. And KBs are so much cooler than DBs. 

Sa | BU press felt good; got four reps on the R and 5 on the L on that last round at 25# before I had to drop back to 20# or have some shit form; I picked the first. The push press/jerk was the limiter on the BB complex. Dang that was some fun cardio. Zerchers felt awesome. Roll-outs bucked my back bad, so subbed McGills. Cool?

M | It felt good to lift. The snatches felt a little awkward; after speaking with TG gotta rememba the speeds. Same with the clean pulls, steady off the off the floor, speed it up after the knees. The pulls felt strong.

Th | Got in a little movement before I move a lot on Saturday…

Sa | By the numbers (creepy, but handy, iPhone stats):

22CFE308-167D-4B33-B018-C81ED231F062
I think the actual trail distance was 17.3 mi
50845318-6B45-4CF1-BD70-DA81EEAB1526
Interesting to to see where the pace dropped off. Was that the steep part or where I took the most pics? Hmm…
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Unseated

“There’s no the answer. What we need is variety. The best position is the next position.” -Galen Cranz, on the best kind of chair

sitting is death.jpg
Creative seating solutions

After two weeks on my ass (at a desk in my rad new office space), I’m back standing. It feels glorious. Or at least not like I have restless leg syndrome anymore. Thankfully the new work environs is position variation friendly.  In case you’re curious, as was I, here’s a podcast on how we wound up seated in the first place >>> 99% Invisible – Edge Of Your Seat


17 Jan | W
Mobility | 2x
Cossacks x 10 ea
SA floor-facing plank x :20 ea
Popes x 15 ea
Pistols x 3 ea

Work |
A. Sterrrz x 15:00
B. Bike x 15:00
C. 5x:
Front rack KB carry x 30m (35/40#)
Box step-ups x 10 ea (20# DBs in the FC position)
DUs x 30
D. Sterrrz x 15:00, last 5:00 up level at ea min.

18 Jan | Th
Mobility| 3x
Bird dawgs x 10 ea
Glute press x 10
TVAs x 15

Work |
A. Bike x 20:00
B. GH hip extensions 4 x 10 (10#)
RNT (out) x 5 ea
BS + jump x 5
C. BS 5 x 4 [3:00] (4@155, 160#)
D. 1-1/4 FS 3 x 5 [1:30] (105#)
E. Yump lunges 3 x 20 [1:00]

19 Jan | F
Warm-up | 3x
Banded RDLs x 10 ea
Banded row x 10 ea
Slam balls x 7

Work |
A1. ½ Kneeling SA (BU) press 4 x 7ea (18, 2@20, 25#)
A2. KBS x 10 (50#)
A3. Alt DB SA snatch x 3 ea [1:00] (35#)
B1. BB bench SA Z press 5 x 7 [1:30] (20, 3@22.5#)
B2. Chinese row x 10 ea [2:00] (25#)
C. Close-grip lat PDs 4 x 10 [1:00] (80, 3@85#)
D1. DB bis 4 x 12 [1:00] (15, 3@20#)
D2. Tricep PDs x 12 [1:00] (20#)

20 Jan | Sa
Mobility | 3x
Monster walks x 10 ea direction
COB hold x :20
Samurai squats x 3 ea
Shoulder CARs x 3 ea

Work
A. Bike x 20:00
B. 5x:
Rev sled walk x L (+135#)
Reg sled walk x L
DBL OH carry x L (30# DBs)
HS hold + hip taps x :30
C. Stairs x 15:00
D. Bike x 10:00

21 Jan | Su
Warm-up | 3x
Bike x 1:00
Wall ball x 10
Slam balls x 5

Work |
A. 10x: Power snatch x 2 + OHS x 1 [2:00] (4@85, 2@90, 2@85, 90, 95#)
B. Clean pulls 5 x 3 @ 115% (180#)
C. GHR 3 x 12 [1:00] (10, 15, 15#)
D1. Bi’s 4 x 12 [1:00] (17.5#)
D2. Tri’s s 12 [1:00] (20#)


W | The 45# KB bugged my shoulder so went “light” but the carries were still uncomfortable, despite the “easy” weight. Dang, dumbbells with the step-ups added some intensity. I see what you did there with the DUs followed by the racks. Last minute on part D was at level 12, no manos on the rail. That 60s put the day in perspective

Th | Man, these longer work days are kicking my ass, a skoatch. Reminding myself it’s just adjusting some habits, but still dialing that in. The workout felt good. I was shooting to do the BS at 165; the first set at 155 felt heavy, but less so on the second. The last set had me realizing I could have added 5 for at least the last two, sets. Hmmm. The 1-1/4 were intense and, yep, felt like I was going to fall on my face during the jump lunges. But I did not. Those are the closest things to AD sprints in terms of the burn at the globo, at least so far…

F | Can start with more lbs on the half-kneeling press and single-arm snatches. The shoulder wasn’t having the bench. Chinese row took a round to get the right things online, but then… ooh yeah. Upped the weight on the pull-downs. Failed on the last rep of the bis on sets 3 and 4 on the right side; assisted with a little help from my friend (the left hand).

Really felt Thursday’s session going in, especially in the upper, outer booty. See super accurate anatomical sketch below:
Seeing starsSa | Have I done double OH carries before? Likely. Those were intense, especially when you factor in the hip taps that followed. Fatigued EMOM-style with part B.

Su | The barbell session was fun; felt a little rusty, but that makes sense. They only have the girthy 45 pound barbells at the globo, but that bother me less than in the past. Form on the second snatch got a little shitty about midway through (thus the dip back in lbs) but I narrowed my grip a little bit and things felt snappy again. Took a few reps to get in the groove on the pulls. Cues for next time: spread the knees (you know what I’m sayin). Experimented a little on the height of the GHR, and upped the lbs. Man do those suckers light my hammies up. Very nice…

Dirty Birds & Dollar Stores

“You know what’s better than chicken? Everything.” – Power Athlete keeping it real.

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John Cooper Clarke, Evidently Chickentown

Recently, I was chatting with a non-gym friend about the change of my gymnasium environs from that of a CrossFit affiliate to the globo style.

He politely asked me how it was going, blind to the differences between the two, other than the Kool-aid and the mirrors. When I explained that most days I was really cool with the change of venues – recognizing the opportunities the shift in training has to offer, finding enough familiarity to hit the ground running, and appreciating ALL the amenities and ALL the cleanliness (yes, I will use your shower accouterments, towel service and sauna, thank you!) – some days, oh some days I reminisce for the warehouse. (This is where I refer to my own words on the matter.)

My friends response went something like this, “Ahhh, it’s like you’ve been a hoarder for years and you suddenly realized everything is covered in cat shit and filled with knick knacks from the dollar store.” Um… Yeah… Actually, no.

But his statement got me thinking. It is about taking a step back from what you’ve become accustomed to, and viewing what’s in front of you with fresh eyes. (Anyone else feel like they’re constantly checking themselves on that front? Anyone?) I think what my friend was trying to say is that the only difference between the two gyms, is my perception of what I believe them each to be. Man, I’ve got smart friends!

And here’s a great related read that touches on some of those old beliefs currently getting rewritten in my repertoire. Do any of them sound familiar with you?


29 Apr | Sa
Warm-up | 3x
Row x 1:00
ATYs x 5 ea
TVAs x 15

Work |
A. 5x:
BB press x 10 @33×1
Rope singles x 30
Monster walks x 10 ea
B. BTN press 4 x 5 @4112 (55 – fail on 5, 4 @50#): Rest x 2:00
C1. Half-kneeling bottoms-up KB press 4 x 6 (20#); right into
C2. Single-arm front rack carry x 20m ea (40, 3 @45#)
D1. [Single-arm?] DB snatch 3 x 6 (30, 35, 40#); right into
D2.Single arm bench @2121 (25, 30 – fail on 4R, 27.5# – fail on 6R)

Stretch | 10:00

30 Apr | Su
Warm-up | 3x
Row x 1:00
Slam balls x 5
DUs x 20

Work |
A. Power clean singles x 10 (135, 135, 140, 140, 145, 140#…)
B. Clean pulls 4 x 3 (175, 185#…); Rest x 3:00
C1. Cable pallof 4 x 10 ea (40, 45#…); right into
C2. FLR x :30

Stretch | 10:00

04 May | Th
Mobilize | 3x
GA squats x 10 ea
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 10

Work | “Burns + Grows” [fave]
A. Bike x 20:00
B. Row x 10:00
C. 5x: Goblet squats x 6 @33×1(35#)
Jump lunge x 10 (ea)
Bear crawl x 20m [sub: FLR x :30]

Full stretch | 20:00


Sa | Conducted some pre-workout research regarding the tempo work, as I needed a refresher. Notes resulting from research – some shit just ain’t for keyboards:

tempo is for sketching
Did I get it correct? Sure felt correct

Hope I didn’t fuck up the tempo work. Was still a total tard with the single-under coordination…

Totally cracked myself up attempting them. Right side was sticky with the BTN’s. Dropped down to fiddy so I didn’t do the neck strain thing. Bottoms-up is humbling; watching the footage, looks like I could improve my technique, keeping my elbow in alignment.

Su | The power cleans felt off; slow elbows, which isn’t normally an issue. The pulls felt good. Dug the pallofs and plank action. Footage reveals I need to commit to the lunge on the pallofs; was doing more of a quarter squat thing.

Th | Holy crap that part “C” was fun times. Looks like I could get lower in the lunge on the jumping lunges as well as work on keeping my body in vertical alignment – no lean. Wanted to go heavier on the KB but still some weird shit going on at the bottom on my right side, and the 35#er allowed me to do the movement minus the weird shit. Subbed the FLR for the crawls as the alley way behind the benches was occupied by bros. Would really like to give this a shot with the crawls in the future.

RSN – that’s acronym for Random Site Note – the crew at BBS totally featured battle ropes this week – something I’ve seen a ton of at the new gym… Curious.

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

fancy walkin-01

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

guzzle-01


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