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:
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°


“Just because my body is developed for something other than fucking millionaires, doesn’t mean it’s masculine. I think it’s femininely badass as fuck because there’s not a single muscle on my body that isn’t for a purpose. Because I’m not a do-nothing bitch.” – Ronda Rousey

Ronda speaking on form follows function. I wonder what human beings will look like down the line, should we survive. Walter Whoever-the-fuck, the dentist from Minnesota who illegally killed Cecil the lion, had me rooting for the asteroid this week. Seriously, that’s not hunting; that’s compensation for something.

fuck you walter
Lion shit. I hope the internet devours Walter Palmer #feedhimtothelions

30 July | Thursday
Rest Day

Stretch | 20:00
45DNC! (9)

29 July | Wednesday
MFR | 10:00

Olympic Lifting Class
Snatch 15×1
Snatch High-Pull 5×3
Front Squat 5×3

Stretch | 20:00
45DNC! (10)

28 July | Tuesday
MFR | 6:00
Warm-up | 3 rounds:
Press x10
Banded squat x:30
Pendlay rows x10

Work | 5 sets:
Seated DB press x5 reps (20# DBs)
Rest x1:00
Chin-over-bar hold x:10
Rest x1:30
4 sets:
Glute-ham raise x5
Ring push-ups x5 challenging reps
Rest x1:30

Stretch Class | 20:00
45DNC! (10)

27 July | Monday
Light MFR | 5:00
Warm-up | 3 rds:
Row x1:00
KBS x10
Banded rows x10

Workout | Back Squat 5 x10 @60% 1RM (85#)
Rest x3:00 btwn sets
4 rounds:
Manual GHR x4
SL Step-ups x10 ea
SA Row x15 ea (20# DB)

Stretch | 20:00
45FNC! (10)

Monday| Loved the 10-rep sets of back squats; they were challenging even at 50% #WhatThighGap The hip and shoulder are feeling good… In terms of the Nutrition Challenge, I just hit the daily water goals, as I had two rounds of bean. Cause and effect. I’ve come up short on the cals the last couple days.

Tuesday | SAF from the back squats. Note for next time on the seated press: try the 25#ers. On the last set I caught myself shrugging, not a whole lot but…

anges is my favorite
I’m on an Agnes kick. Might have to try that ‘do

COB felt good – last two sets were harder to keep in good position fo’ sho’. The ring PUs were challenging.

Wednesday | O-lifting class was a blast. Hit my protein goals! Stressful workday -noticing how my coffee increases as my stress level does.

Thursday | The roughest day of the Nutrition Challenge for me so far. I felt exhausted all day. The day was a slap in the face reminder of the correlation between fatigue & hunger for junk/caffeine. I missed the water goal. Sleep > Hydration 

July rearview_rev-01
July in Rearview. Bring it, August!