Begin(ner) Again

“You may have to fight a battle more than once to win it.” -Margaret Thatcher

New things shaking up the balance of chaos and order in life right now; I’d forgotten what it’s like to be a beginner at something – which obviously means I need to pursue it more. I’ve been mulling over this talk from B. Petersen (thanks, TG).  Timely considerations on the power of humans to posit and go after the potential in life, and the sacrifices we make in order to do so. And that question about earning the right to identify with an idea, testing it in your own life to see what of it, well, yeah… begin again.


09 Jan | Tu
Mobility | 10:00

Work |
A. Stairs x 15:00
B. Bike x 15:00
C. 5x:
SA FR carry x 30m ea (40#)
KB snatch x 5 ea (35#)
Hollow rocks x :15
Cossacks x 20
D. Stairs x 10:00

10 Jan | W
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Rev curl-ups x 10

Work |
A. Bike x 20:00
B. Good mornings 4 x 10
RNT x 5 ea
1-1/4 BS x 5
C. FS 5 x 3 [3:00] (145, 4@150#)
D. Zercher squats 3 x 7 [1:30] (105, 105, 110#)
E. Pallofs 3 x 20 [1:00] (20#)

12 Jan | F
Mobility | 3x
Shoulder CARs x 3 ea
Popes x 15 ea
WP DBs x 1:00
COB hold x:20
Hip CARs x 3 ea

Work |
A1. ½ Kneeling BU SA press 4 x 7 ea (18#)
A2. RNT reverse lunge [band pulling out] x 8 ea
A3. Rope x :45 [1:00]
B1. DB Incline bench 5 x 7 [1:30] (22.5, 25, 30, 3@25#)
B2. Pendlay row x 10 [2:00] (65, 70, 3@75#)
C. Wide-grip lat pull-downs 4 x 10 [1:00] (70, 75, 75, 80#)
D. Hanging knee raise 3 x 12 [as req’d]

13 Jan | Sa
Mobility | 3x
SL elev HB x 10 ea
Elbow plank + fwd tap x 10 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
Wall ball x 10
Slam ball x 5

Work |
A. 10x: PC x 2 + Jerk x 1 [across] [2:00] (115#)
B. Snatch-grip DL 5 x 3 [3:00] (155#)
C. GHR 3 x 12 (10#)
D1. DB bi’s 4 x12 [1:00] (20#)
D2. Tricep PDs x 12 [1:00] (20#)

Stretch | some

14 Jan | Su
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Windmill x 5 ea

Work |
Bike x 15:00
Home yoga x 60:00

15 Jan | M
Mob + warm-up | 3x
Wall slides x 10
GA squats x 10
Wall walk + taps x 10

Work |
A. 5x :
Rope x 1:00
SA DB snatch x 5 ea (35, 4@40#)
TGU x 2 ea (45#)
Scap Pus x 10
B. Push press 5 x 3 [2:00] (85, 90, 95, 100, 100#)
C1. Pull-up machine 4 x 8 [1:00] (70, 70, 70, 80#)
C2. Dip x 8 hold x :45 [1:00]
D. Plank + alternating LL x :40 [:30]


Tu | Serious DOMs from Sunday, especially in the high and ousside boo-tay. Snatches felt super snappy, but then that’s moderate lbs, so… math. Part C = abz.

W | Front squats felt really good, as did the zerchers.

F | The RNTs with the band pulling out were crazy, especially on the left side. Couldn’t get into position with the 30# DBs on the bench, that right shoulder is still having it’s moments, but provided I kept the lbs down a bit, there wasn’t any pain. I think the lat machine is the busiest one in the joint; but hooray for Friday night! I got it all to myself. The hanging from the bar on D shot my grip before my abz, fo sho.

Sa | Jerks were the limiter on the barbell. Having been doing many jerks… and I could tell! But the cleans felt really great, though that’s pretty light for ma cleans. REALLY felt the DLs in the glutes, and then every contraction of my hammies on the GHR after. Those. Were. Painful. (In a good way.) Right side is the limiter on the bi’s – wanted to stop working on the last couple reps of the last two rounds. Made some faces and that did the trick.

Su | Started a cardio workout, had a thing, ended up getting in some movement with an hour long YouTube home yoga flow.

M | Part A had me sweaty as hell; singles are not my forte. Push press felt good, the shoulder really forced me to utilize the dip. Shoulder wasn’t having the dips, so made it into a hold. The new-to-me planks were work, lots of activation in the trunk.

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[Mis]Fortunes

“I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent – no one can ever know what you are capable of, not even you.” – Seneca

Anything anything-01.jpg


05 Dec | Tu
Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#

Work |
A. 3x: (BB only?)
RDL x 3
Row x 3
Power snatch x 3
BTN push press x 3
Good mornings x 3
B. Deadlift 7 x 2 [2:00] (3@195, 3@200, 205#)
C. Power snatch 7 x 2 [2:00] (3@75, 2@80, 2@85#)
D. GHD 3 x 10 [1:00] (10, 15, 15#)

Stretch | 10:00

06 Dec | W
Mobility | 2x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 3x
Wall balls x 7
KBS x 10
Banded rows x 10 ea

Work |
A. 4x:
Cossacks x 10 ea
SL HB x :40 ea (2x)
Reverse fly x 10 (10#)
B. Front squat 5 x 3 [3:00] (125, 130, 135, 140, 140#)
C. 1-¼ Back squats 3 x 4 [1:30] (105#)
D2. BTN push press x 5 [1:00] (75, 80, 85#)
D1. DB RDL 3 x 10 [1:00] (50#ers)

07 Dec | Th
Mobility | 2x
Hip hikes x 15 ea
Prone y raise x 10
Hollow rocks x :20

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
Samurai squats x 3 ea (35#)
HS holds
C. Alternating TGUs x 15:00 (40, 45, 50, 55#/BU 25, 30#)
D. Stepmill x 15:00

09 Dec | Sa
Mobility | 2x
Bird dogs x 12 ea
Swimmers x 6
TVAs x 15
Popes x 15 ea

Work |
A. Steps x 15:00
B. 5x:
RDL x 5
Press Row x 5
Good mornings x 5
Back squat x 5
C1. Deads 5 x 5 [1:00] (185#)
C2. SA DB push press x 5 ea [1:00] (25, 30, 3@35#)
D. Close-grip cable lat PDs 4 x 12 [1:30] (55, 65, 70, 75#)

Stretch | 10:00

10 Dec | Su
Hike | Flatiron
5.5 mi | +2900’


Tu | Was part A supposed to be with plate, building? Hmm, maybe I fucked that up with just the barbell. Deadlifts felt good; I really want to work to push past that mental mind fuck that happens at two hundy. The weight felt easy off the floor, so WTH, cabesa. The power snatches felt good, but maybe a little slow. Only have the big barbells to work with in globoland, so that’s kind interesting with the grip on the snatches. Good thing I got some long filanges…

giphy

W | The hip bridges blew up my low, low back on the right side; stopped at round three. But those front squats felt great!! Legs had the shakes heading into the one-an-a-quarters… so I really felt those guys. Mixed up the order of the “D”. Was careful on the presses with that damn shoulder. But no pain; a little tightness.

Th | Cardio day felt sneaky like a leg day. Friday status: sore in lots of places.

Sa | Shoulder didn’t like the presses; subbed rows without an issue. The deadlifts… ooh cardio. Lots of work in the abs and lats on the pull-downs. Per instructions: will add to the stack to start next go ‘round.

Su | Couldn’t have asked for a more perfect day to be outdoors, but then, I think I say that after every hike… 

Image-1

Every visit there are new finds. One of them this trip was enormous bird poop (both the bird and the poop) on the sheer face of the northern face of the adjacent ridge. We waited for it’s creator to return, but no dice.

The desert was beautiful, the trail fairly busy, the company easy (not like that!), and the physical effort a break outta the box. Building. Not a box. The lesson of the day was: bananas. Always carry bananas. Even if you gotta dangle them off something.

Damn, that’s some catchy shit.

[Un]settle(d)

 “Every situation has two handles.” – Epitectus

pay up sucka

I’ve been thinking a lot about relationships lately/endlessly. (High-fucking-fives to all the over-thinkers!) Aren’t long-term relationships a series of trade-offs, really; trading x for y? Security for happiness? Freedom for offspring? A lifestyle upgrade for a clean house and all the sex you want? Fill in your own blanks. No judgement.

At some point, we agree to settle for the another person. (Well, or not. But that’s for another time, friends.) It’s been my experience in conversation that people generally don’t like that term; no one likes to think they “settled”. Maybe why you’ve never heard of this dating site. (Though it might also be that font.) Dan Savage puts it so much better than I can here. How about those lie-selves? Do you think there’s a certain amount of generous pretending in all relationships?

And then there’s Esther. Perel. And the kinder, gentler argument of “compromise” (and the accent helps to, yes?) That’s nicer to take…

in the neck
Perel did a listener Q&A sesh on The Tim Ferriss Show and man, did she shed some light on why online dating doesn’t typically work. Not just because people hate your branding! Ha! Take notes around 23:30… Well, I did. And throw away your lists. I really like how she talks about letting the story develop and unfold, and letting go of expectation.

I’m not sure what my point is here, other than to trade a little of your time for a couple good reads and a quiz – What’s Your Love Style?

I got romantic. Twice. Anyone else keep taking those things ’til you get what you want? No, me neither. But really, what’s your style? If you could pick one of the types, which one would you have selected? Why? Do you appreciate one over another?


17 Oct | Tu
Warm-up | 3x
Row x 1:00
Cossacks x 10 ea (only 2x thru)
Slam balls x 7 @ 20#

Work | New favorite
A. 5x: [BB only]
RDL x 5
Row x 5
Press x 5
Good morning x 5
Back squat x 5
Rest as req’d
B. Back squat 5 x 5 [across] [4:00] (140, 4 @145#)
C1. Zercher reverse lunges 3 x 5 10 ea [1:00] (85, 75, 75#)
C2. Zercher lunges x 5 ea [1:00]
D. SL KB RDL 3 x 10 ea [1:00 btwn legs] (45, 50, 50#)
E. (Cable) face pulls 3 x 15 [1:00] (30, 40, 40#)

18 Oct | W
Mobility | 3x
GA squat x 10
Scap press x 10
Popes x 12 ea
Reverse curl-ups x 10

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Lateral step-ups x 5 ea
SA KB FR carry x 20 m ea (40, 4@ 45#)
HS holds x :30
Cossack lunges x 10 ea
D. Stepmill x 15:00

20 Oct | Th
Mobility | 2x
Wall rotations + press x 10 ea
Banded clammies x 10 ea

Warm-up | 2x:
Bike x 2:00
KB RDL x 8 ea
DUs x 20

Work |
A1. GHR 3 x 10
A2. DB rev fly x 10 (10#)
A3. DL x 5, press x 5, good mornings x 10 (75#)
B. DL 5 x 3 [3:00] (185, 3@ 195, 200#)
C. Snatch-grip pause DLs [3s mid-thigh, ATK, mid-shin] 3 x 4 (85, 2@ 90#)
D1. [Cable] pallof x 15 ea [1:00] (20#)
D2. Push-ups x AMRAP -1 [1:00] (10, 10, 10)

Stretch | 10:00

21 Oct | Sa
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 12
Elbow plank w/ fwd tap x 10 ea
Shoulder CARs x 3 ea

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
DB snatch x 3 ea (35#)
Lateral box step-ups x 5 ea
C. Alternating TGUs x 12:00 (40, 45, 50, BU: 25, 30#)
D. Stepmill x 15:00

Stretch | 10:00

22 Oct | Su
Work |
A1. Jump rope 4 x :30 (DUs)
A2. RNT rev lunge x 10 ea
A3. FS x 10 [BB only]
B. BS 5 x 5 @ 22×1 [3:00] (115, 120, 125, 130, 130#)
C1. 1-1/4 front squats 3 x 5 [1:00] (105, 95, 95#)
C2. DB row x 10 ea [1:00]
D1. Cable tri’s 3 x 15 [1:00] (40#)
D2. DB curls x 10 [1:00] (15, 17.5, 17.5#)

Stretch | On grass


Tu | The squats were hard, but I think I could have done them at 150#. The stupid globo racks didn’t allow for the regular zerchers, so I make them all reverse. Can’t stop me with your silly globo racks! Dug the RDLs and really felt the face pulls.

W | So. Much. Soreness. In da booty and ham(mies). Front rack carries are friggin’ awesome – really felt those in the abs and braced breathing efforts. Killed the handstand holds. Hmm… all this back work perhaps?

Th | The soreness continues. DLs felt good. I was surprised at how two hunnit felt from the ground. That’s usually the hardest part. Probably sandbagged those some – same with D2, the push-ups. Why…? The snatch grip DLs were hard being under tension for that long. I like using straps. Been noticing people with the globo editions of those; I’ll keep the Grizzlies.

Sa | Oh man, that round “B” was something. Things felt good. Making freeeinds.

Su | An over-planned weekend left me short on the clock with the Sunday hours at Globo Mountain. After an express foam roam and mobility sesh, I turned part “A” into a warm-up with DUs instead of regular yumps. Fire up dat CNS. Check. Why was I so conservative on those back squats to start!?! Next time, start those bishes at 130, Morgan. They felt solid. All the squats there was a new awareness of bracing in my trunk – feeling my abs engage. Not sure if I was just sore so felt it more or what. The front squats were rough but likely made more so because I totally missed that there was a part C2 there. This is what happens when we hurry…

“Hurrying and delaying are alike ways of trying to resist the present.” -Alan Watts

 

Back to Basis

“Walking is good, fighting is better, fucking is best.” -Tormund Giantsbane on staying warm

playing games
This week’s share took me for a turn. I was interested in hearing Ben Greenfield on the BBS podcast because of it’s title, “Blood, Biomarker, Genetic Testing… and Poop“. And it was very interesting… all the blood, poop, gut biome testing, light exposure on all sorts of body parts, sleeping with rocks, the use of psychedelics – all very fascinating. But the highlight for me was [Spoiler Alert] after nearly 42 minutes of talking about dialing it all in, fine tuning and testing, the conversation comes full circle and back to the basics: it starts with sleep, stress, skull sweat, and sex. (Okay, I added the last one, but it needed to be said.)

That third one – the novelty of learning – stayed with me. Man, it’s easy to get up caught up in the hamster wheel and to sideline the training of the gray matter. And to forget just how much fun it is – doin’ it.

How will you train your neural pathways this week? Me, I’m gonna start with Coffeebreak Portuguese, Revit, and some Dick & Jane – reading is fun!


13 Sept | W
Warm-up | 3x
Row x 1:00
Wall balls x 10
Reaching dead-bugs x 1:00

Work |
A. 5x: [easy pace – quality movement]
OHS x 6 [BB only] @4112
Singles DUs x 30 [1:00]
B. Pin front squats 5 x 3 (115, 120, 125, 125(3), 120#) [3:00]
C. BTN snatch-grip push press (105, 110, 115, 115#) 4 x 2 [1:30]
D. Seated SA cable rows 3 x 15 ea (30#) [1:00]

Finisher | A lil stretch, a lil handstand position work

14 Sept | Th
Work |
A. Row x 10:00
B. DUs x 5-10-15-20-25-30-35-40-45-50 [UB]
(5-10-15-20-25-30-25-35-40-43-44-45-49-50 in 15:33)
C. Prone hamstring curl machina 4 x 15 (60, 55(10), 50(10), 45#) [1:30]
D1. Cable tricep push-downs 4 x 15 (2@ 40, 2@ 30#) [1:00]
D2. DB curls x 10 ea (17.5#) [1:00]
E. Bike x 20:00

15 Sept | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Scap press x 10
TVAs x 15

Work |
A1. Seated SA press 5 x 8 ea (25, 27.5, 3@ 30#) [1:00]
A2. Pendlay row x 8 (2 @70, 3@ 75#) [2:00]
B. Concentric bench 5 x 5 (2@ 85, 3@ 90#) [3:00]
C. EMOM x 10:00: wall walks
D. Star side planks (knee) 3 x 10 leg lifts [:30 btwn sides]

Stretch | 15:00

16 Sept | Sa
Work |
A. Step mill x 20:00
B. 10x [build if it feels good]: RDL – HPC – Jerk – BS (2@ 95, 3@ 105, 5@ 115#)
C. 5x:
Sled push x 30m (90# of plates)
Offset carry x 30m (OH – 35#, SC – 40#)
Cossack lunges x 10 ea
D. Bike x 20:00

Home yoga for bendiness |15:00

17 Sept | Su
Mobility | 3x
Shoulder CARs x 4 ea
Bird dogs x 10 ea
Prone y raise x 10
Monster walks x 10 ea

Work |
A. 4x:
Row x 150m
FLR + taps x 14 ea
Side star plank (knee) x 5 LL ea
B. Alternating TGUs x 20:00

Sauna | 20:00


W | I really enjoyed this session at the Globo Mountain. Mixing things up a teeny bit, I cut out my usual mobility to start, got to and through the warm-up efficiently, and then on to the good stuff: the workout. According to my handy training blog (you are here) the last time I did OHS was the first of March. This session was certainly a first in front of mirrors… um, with the o’head squats. They felt good, especially by the last round. Switched the yumps to DUs because (A) knocking 30 out isn’t hard for me (Unless they’re in succession. See also: Thursday) and (B) I find them to be fun.

The pin squats were fun times. The globo squat racks are actually good for something! The second set at 125 got a little ugly – really fought to keep my chest from collapsing and to drive the knees out. Shedding a few lbs from the barbell improved my position and was still challenging.

Globo barbell slipperyAF on the push press. Held back a bit due to new environs for this movement.

The demo vid featuring the big sweaty man was very helpful with form on the SA rows. Thanks, coach! Felt them big time in my lats and delts – more so than when I was doing ’em my way.

Th | Ooh feeling dem SA cable rows in the delts. How is it that I run into door frames on such a frequent basis? So swole.

The row felt really nice. The half flight simulator caused much anger. All I could do was laugh at myself. Came to the conclusion that if I sped those fuckers up, I’d pike less and voila! Unbroken.

Where do I start with the hamstring machine…? Do I even have hamstrangs, bruh? I am excited to find them, build them, and ride them all the way to PR city. (No, these are not things that keep me up at night, but improvement in all the areas is nice.)

F | Man, this workout felt good. Found my groove (or stability at the bottom) on the concentric bench; they felt really right, especially the last two sets. Wall walks felt solidAF. The star planks made me sweat profusely. Definitely struggled to lock out without the assistance of the base knee on the ground, let alone to lift a leg. Caught myself doing concentration face. You know you’re working when there’s a little tongue… just the tip.

Been keeping up my home yoga in the morning. Just a quick 10:00 – I really enjoy it.

Sa | Needed a sled so used that as an excuse to check out the independent globo in my hood. I really liked it. Not as clean and shiny as Globo Mountain, but they had nice barbells, bumper plates and everything but a GHD. And a platform which I was hoping to test out…

tangibleAF-01.jpg
Maybe next time. Didn’t want to interrupt the stretch sesh 😎

My right hip was feeling a little sore – according to the internet in the tensor faciae latae (Mmm… sounds like a coffee bevvie). The TFL… I discovered this by performing some pistols between sets on part B, because pistols in lifters are the best things ever! Okay, back to bidness. The barbell was fun, especially the jerks. By the time I got to the sled rounds, however, dat overhead was fah-tea-goo-ah’d. First attempted 45 OH with a 50 in the suitcase. Nope. Dropped down each by 5# on each. Nope. Another five. Just right – still felt like work. Really felt the sled in my flutes.

Lastly, wasn’t feeling much in my hammies on the front end of my workout. About 2 hours after I showered though.. Ooh. So sore. But not up by my butt where I expected, but down closer to my knees.

Su | Super sore in the back, booty, and hammies. Rolled through. Worked up to 50# on the get-ups, and finishes with bottoms-up at 30# which might be a PR… Tested the steam room at Globo Mountain which was REALLY nice. Gonna do that again.

Oh man. Lots to say this week. Especially for someone who is gonna take a break from blogging…

Unzipped

“Spectacular achievement is always preceded by unspectacular preparation.” -Robert H. Schuller

I’m not sure I’m going to connect all the dots in this post. Basically, I have some shit I want to get done, and I’ve spent entirely enough time with my own thoughts this weekend. But here goes…

A section of my current read created some imagery that has been ruminating in my mind. The author, discussing the ability of shifting from the subjective to the objective in terms of self, compared that skill to that of zippered costumes:

“By stepping outside ourselves, we gain perspective. We become objectively aware of our costumes rather than subjective fused with them. We realize we can take them off, discard those that are worn out or no longer fit, and even create new ones. That’s the paradox of selflessness – by periodically losing our minds we stand a better chance of finding ourselves.” – Kotler & Wheal, Stealing Fire

I’m not gonna dig deep in the consciousness stuff, I’ve just alice-in-wonderlanded in it myself. But this idea of the subject-object shift came up in a podcast I really enjoyed recently. Idn’t that funny how that works?

The guests in this episode of The Paleo Solution Podcast discuss subject-object awareness as it is applied in movement – specificaly BJJ – and in education and critical thinking. Some of the conversation reminded me of parts of Sam Harris’s, The Pleasure’s of Drowning, so check that out if you listen and are hungry for more.

Is your preparation actually preparing you for the real thing? Are you kata-ing/air-punching at life? Are you applying what you learn? Which illusion are you choosing?


15 Aug | Tu
Mobility | 3x
GA squats x 10
Glute press x 10
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Slam balls x 5
Ring rows x 7
Wall walk + 7 taps ea

Work |
A1. Press 5 x 7 @32×2 – BB only [1:00]
A2. Dbl DB row (25, 2@27.5, 2@30#) [1:00]
B. Palms-up snatch-grip RDL 3 x 10 (75, 85, 85#) [2:00]
C1. DUs 3 x 50
C2. Push-ups x 5 [:30]
C3. Farmer’s carry x 20m (50# KBs)
D1. DB curls 3 x 20 (15#) [as req.d +/-1:00]
D2. Tricep push-downs x 20 (30#) [as req’d +/-1:00]

19 Aug | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Shoulder CARs x 3 ea
Hip CARs x 3 ea

Bonus Mob | 3x

Hip hikes x 15 ea
SA plank x :20 ea
Reverse curl-ups x 10

Warm-up | 4x
TGU x 2 ea (35, 45, 50, 60#)

Work |
A. Bike x 25:00
B. Row x 16:00, rotating OTM easy, comfortably tough
C. 4x:
Windmill x 5 ea (35#)
Cossack lunges x 10 ea
DUs x 20

Stretch | 15:00

20 Aug | Su
Mobility | 3x
SL elev hip bridge x 12 ea
Chin-over-bar-hold x :20
Hanging straight-leg raise x 8

Warm-up | 2x
FS + BS x 3 ea
Slam ball x 5
Row x !:00

Work | From the archives
A. 5x: FS x 5 + BS x 5 @75% FS (120#) [2:00]
B. FR rev KB lunges 4 @ 6 ea (30#ers) [1:00 btwn legs]
C. 3x:
Slam ball x 5 (20#)
Snatch x 5 @ 45#
Row x 200m (:52, :51, :49)

Stretch whilst making friends | 15:00


Tu | All swole and veiny from the curls. Way too many office donuts.

Sa | TGU warm-up to remind myself I am capable of things. Man, that row burned by flutes hard.

Su | Shockingly sore in between the scapula while mob-ing to start. Where’s that from? Perhaps holding on to some tension there. Felt really good to work it out. The squats felt good, but holy “cardio”. The reverse lunges – not heavy in weight, but right in terms of the neural drive. I was feeling the Saturday Cossacks during those. Was super fun to snatch at Globo Mountain, even if it was just the BB. During stretch I learned Christina works in finance, is going to Austin on Wednesday, works primarily with men, sat at a desk for 10 years, and got her outfit on sale from Old Navy. All without even trying!

but can I.gif

The Forecast

“The man who has anticipated the coming of troubles take away their power when they arrive.” – Seneca

treasure trouble
One human’s trouble is another human’s treasure

This week’s closing Q&A (the last 20:00-ish) from The Aussies – I liked it. Maybe I just like hearing how other people have learned to communicate with people more effectively. I bet one way would be writing better blog posts that this one… Hmm. There’s also lots of content on accessory work if you are, in fact, having thigh/lat/CrossFit troubles.


25 July | Tu
Mobility | 3x
Scap press x 10
Bird dogs x 12 ea
SA plank x :20 ea

Warm-up | 3x
Wall ball x 7
KBS x 7
Ring rows x 7

Workout | From the archives
A1. SA DB press 5 x 5 (30, 35, 4@30#) [1:00]
A2. SA Chinese row x 10 ea (22.5#) [1:00]
B. EMOM x 10:00: KBS x 7 (60#) + push-ups x 5
C. Bike x 24:00

Stretch | 15:00

26 July | W
Mobility | 3x
Wall slides x 10
GA squats x 10
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Slam ball x 7 @20#
AYTs x 5 ea

Workout | Fave
A1. Back squats 10 x 4 (135#) [1:00]
A2. Wall runs x 10 ea [1:00]
B1. SL KB RDL x 10 ea (45, 4@50#) [1:00]
B2. SA KB snatch x 5 ea (40, 4@45#)
C. 5x: KBS x 15 + DUs x 30

28 July | F
Mobility | 3x
Hip hikes x 12 ea
Prone Y raise x 12
Reaching dead bugs x 1:00

Warm-up | 3x
TGU x 3 ea (worked up to 60#)

Work |
A. Bike x 30:00

B. 5x:
HSW
Cossack x 10 ea
SL hip bridge (oops, did thrusts) x 10 ea (15#)
C. Bike x 10:00 Step Mill
D. Shoulder CARs

29 July | Sa
Warm-up | 3x
Row x 1:00
KB SA swing – snatch – RDL x 5 ea
Slam ball x 7 @20#

Work |
A. GH hip extension 3 x 12 [as req’d]
B1. DL 4 x 3 (185, 195, 205, 200#) [1:00]<
B2. DB push press x 8 (2@27.5, 2@30#) [2:00]
C. Clean 10 x 2 (95, 105, 2@115, 2@125, 3@130, 135#)
D1. Good girls 3 x 10 (60#) [as req’d]
D2. Bad girls x 10 (50#) [as req’d]
E. [Cable] Pallof press 3 x 20 ea (35, 2@40#)

Stretch | 20:00

Su | Geronimo Loop Hike


Tu | Rolled through. Lats felt nice and “on”. 

W | Some seriously sore abs heading into the gym. Had to do some mindset work getting present while mobilizing, but it did the trick. Might also have been the slam balls. Did this one a little lighter than the last time with the 135# BS, but all the movements felt solid. Upped the lbs on B. Ran out of time for part C. That’s not true. I dropped part C because I was spent after B AND wanted to eat dinner before 10p. 

F | That was fun. Maybe fucked up on the hip bridges… thrusts… A little unclear on the difference between the two. Will have that figured out for next times. The cossack lunges – really felt those. I’ve been working on my yoga handstands – trying to hold a handstand solid and in one place so I can try to learn some new positions – so subbed holds for walks. The bike reps kinda bugged one of my quads after 30 min so I wrapped up the cardio with the step mill. 

Sa | Very sore in the glutes and thighs. Not the hottest day with the barbell; coming out of the bottom of the clean was harder than usual. Though it’s been a while so, I didn’t stress about it. Footage – not necessarily good sets – but depicts how it went:

Su |

FHC on Sunyay
The Phoenix: under clouds and 90°