Null and Voids

“Every day I wonder how many things I am dead wrong about.” -Jim Harrison

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Sometimes the podcast that begins as a mere soundtrack for dinner prep ends up covering the kitchen white board. This one was like that for me. Robb Wolf has commented that science is like a sign reading, “until further notice…” – with a pause at the “end” there, not a period. What have you changed positions on? What are you holding out on? Why?


12 June | M
Mobility | 3x
SL adductor squat x 10
Scap press x 10
TVAs x 15

Work |
A1. DUs 3 x 30
A2. SA OH carry x 20m ea (45#) [:15]
A3. Dbl KB RDL x 8 (35#) [:15]
A4. [SA] DB snatch x 8 ea (35#) [:15 btwn sides]
B. Seated hamstring curls 3 x 10 12 (80,85,85#) [1:00]
C. Bike x 40:00 (7.2 mi)

Stretch | 15:00

13 June | Tu
Warm-up | 3x
Row x 1:00
KBS – SA KBS – Sn – RDL x 5 ea
Slam ball x 5 @ 20#

Work |
A. SL glute bridge hold 3 x :30 ea [:30]
B. GHD hip extensions 3 x 10 [1:00]
C. 10x: HPC x 2 [subbed TC for second rep] + FS x 1 (2@105, 3@115, 5@125#) [2:00]
D. Zercher rev lunge 3 x 5 ea (85#) [1:00]

Stretch | 10:00

14 June | W
Mobility | 3x
Prone y raise x 10
Bird dogs x 10
Hollow rock x :30
Scorpions x 5 ea

Warm-up | 3x
TGUs (35, 45, 50, 60#) 

Work | Double EMOM
A. EMOM x 20:00, rotating:
DL x 3 (185#)
BTN push press x 3 (95#)
B. EMOM x 10:00, rotating:
Don’t-be-a-douche-bags (Seated cable rows) x 10 (50,3@60#)
DUs x 30

Stretch | 15:00


M | The lack of awareness at the globo is amazing. I’m learning that in order to claim my turf and equipment it’s gotta be something like a cereal box fortress.

first line of defense
First line of defense: leave yo shit e’rywhere. And you don’t even have to pick up after yourself

DUs were not my best; gonna blame the turf… and my traps. The gams felt a little fatigued -from the Sunday hike, I would wager. Kept my heart rate right around 128-130 BPM during the bike work.

Tu | The GB holds are revealing – oh look how that hip wants to drop, how that quad wants to take over the work, how you want to press that hand into the floor… Also noted how much harder hip extensions are than GHRs. I can easily bang out 12-15 reps with a plate with the GHRs. The last 2 reps of 10 on the body weight extensions take focus not to cheat.

The barbell work was fun and felt good. Changed the second hang to a tall clean. I let the etiquette (what etiquette?) at the globo get to me a little bit, but working on just walking the walk and letting that shit go. The Zercher work always brings the burn.

W| I can always throw in some bicep curls if I feel like bro-ing out, si? #accessorize My plan was to try to perform the DLs at 205# – they’ve been feeling strong, especially the push through the floor. But Tuesday’s workout was in full effect, thus the lighter load.

Inspired Curiosity

 “… When you just sit in silence the wind blows through you, the sun shines in you and you realize you are not your body, you are everything.” -Anita Krizzan

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What’s your favorite color? But shouldn’t it be called the Emotion Wheel?

I’ve been crushing on all things Training Think Tank this week. Despite not giving the slightest of fucks about The CrossFit Games myself, their series The Road to The Games 2017 is entertaining and an excellent source of laughs and gym jams. (And where I eyed the Feeling Wheel for the first time, pinned up behind Max’s desk, which inspired some curiosity on this end – what’s that about and why is it so prominently placed…?) I have been such a groupie that I maybe even bought a tank to rep at Globo Mountain. Future selfie.

In that light, I share with you this episode of The Aussies, interviewing the Mastermind behind TTT, Max-El Haag. They cover aspects of training, like stepping away from the barbell and doing weird shit in order to get better with the barbell (#globocycle), intensity as a distraction and why staying present in your movement is so fucking hard, and lessons on nutrition (I’ll leave you to discover that gem of a quote on your own). But my favorite parts on the conversation were on the other stuff – on training beyond the body, and on not compromising your own nature and instead figuring out how it can serve you.

 “I don’t want that to be true; how do I make that not true tomorrow?” -Max El-Haag

What are you training today?


17 May | W
Mobiilty | 2x
Single-leg elev hip bridges x 10 ea
Elbow plank + fwd tap x 10 ea
Pope clammies x 15 ea

Warm-up | 2x
Wall balls x 10
KBS x 7
KB press x 5 ea
KB RDL x 7 ea

Work | [So Much Yes]
A1. TGUs 4 x 3 ea (35, 40, 45, 50#); Rest x :30
A2. Doggie hip ext. holds x :15 ea; Rest x :30
B1. GHR [roman chair] 3 x 10 ( – ,10,10#); Right into
B2. RNT rev lunge x 10 ea @3111; Resss x 1:00
C. Back squat 5 x 3 @22×1 (115, 125, 125, 135, 140#); Rest x 3:00
D. KB FR lunge 3 x 10 ea (30#ers); Rest x 1:00


18 May | Th

Warm-up | 2x
Wall walk x 2
KB things

Work | 5x:
Single-arm KB carry x 25m ea (2 OH @45#, 3 SC #60#)
Deadlift x 5 @165#
Handstand holds x 3
Row x 1:00

Stretch | 10:00

20 May | Sa
Mobilize It | 3x
GA squat x 10
Scap press x 10
Pope clammies x 15
Pistol holds x :15 ea

Get Toasty | 3x
Row x 1:00
DUs x 20
Palms-up BB row x 8

Work | [Assembled from the archives]
A1. DB RDLs 5 x 8 (55, 60, 60, 65, 65#); Rest x 1:00
A2. Captains x 20; Rest x 1:00
B. Seated cable rows 4 x 10 (60#); Rest x 1:00
C. Seated hammies 3 x 10 (70, 75, 80#); Rest x 1:00
D. EMOM x 10:00 KBS x 7 (60#) + push-ups x 5

Stretch | 15:00


W | Um, get-ups and back squats. Not sure it gets much more up my alley than that. Really had fun with this workout. The most awkward of the session award goes to RNT lunges; that 3s drop be trick-aaay. I was really happy with how the back squats felt; no bad pain anywhere. Worked the heart beat hold with a plate drill between sets as that’s where I find I “give” when I don’t keep my abs braced or fill up the cavity.

Questions for The Sheriff:  This Globo Mountain doesn’t have more than a 30# pair of kettle bells. Would it be better to grab heavier dumbbells, or do single arm or goblet grip with a heavier KB – for the loaded lunges?

Th | Subbed the walk for an indoor jacked + tanned-ish. Must locate a sled and an AD #MorgunzideFidness

Sa | Feeling really good. 

Su | How to recover, brought to you by neature: 

DTP at CBQ
DTP does CBQ | Cibecue Falls, AZ
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Cool waters, blue skies, good people… and a waterfall finish

 

Auto Create

“The secret to creativity is knowing how to hide your sources.” – Albert Einstein

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[Top] My drawing of a moose. Obviously! [Bottom] Indeed. An AutoDraw interpretation of my creation. The AI knows me better than I know myself

Dear 2017, I am totally digging all the unfolding information you’re putting forth on consciousness. Is it just me or does it seem like that arena is expanding in leaps? Eh. Maybe it’s just my own timeline for crossing the threshold – like the new gym digs, and soon-to-be new work digs. Check out this article on creativity and consciousness. Have you heard of the big five personality traits? I had not. To which of the five do you gravitate most?

On gravity, I’m seriously into the visuals in this vid about, hmm, creating in space:

Space Sex is Serious Business from Tom McCarten on Vimeo.


17 Apr | M
Mobility | 2x
Wall slides x 10
Single-leg elevated hip bridges x 10 ea
Elbow plank + fwd tap x 10 ea

Work | “Cardio”
Bike x 15:00
Row x 15:00 (3475m)
-then-
5x:
Wall-facing handstand holds x :20 (oops – did :30)
[OHW] lunges x 20
DUs x 20

Stretch | 20:00

19 Apr | W
Mobility | 3x
Wall slides x 10
Single-leg elevated hip bridges x 10 ea
TVAs x 15

Warm-up | 2x
KBS – single-arm – snatch – RDL x 5 ea
DUs x 30
Pistols x 3 ea

Work |
A1. DB RDLs 5 x 8 (4 @55#, 6-fuck that dude stole the 60’s… 65#)
Rest x 1:00
A2. Captain Morgans x 20
Rest x 1:00
B. Seated cable rows 4 x 10 (60, 70 rep 7, 60, 60#); Rest x 1:00
C. 5x:
GHR x 10
DUs x 30
FLR x :30

Bonus round: Bike x 20:00

20 Apr | Th
Pre-Warm-up | 3x
Bird dogs x 10 ea
Scap press x 10
Reaching dead bug x 5 ea + 5

Warm-up | 3x
KBS – snatch – goblet – round the’s – RDL x 5 ea

Work | [From the archives #butglobo]
A. Back squat 7 x 2 (145#); Rest x 2:00
B1. Death march x 10 (30# DBs); Right into
B2. [Cable] Tricep push-downs (40# – rope grip); Right into
B3. Row x 250m (59, 57, 58, 57, 55s); Rest x 1:00
C. Laying hamstring curls 3 x 10 (50#); Rest x 1:00


M | Mondays are prime time at the globo. The warm-up/mobility area was crowded. Gotta find another corner to pull some warm-up antics in; I am certain I can do that. Biking for 15:00 – no sweat. Well, sweat, yes, but nothing like rowing for 15:00. The low back bugged around minute 8:00; proceeded with caution and all feels well today. Fingers crossed there’s no new signage up regarding wall walks…

W | Doing DUs with the gym’s featherweight ropes is tricky, but that’s cool. Having straps and a rope with me allowed me to take up all the floor space for the Captains. This was the GHD version I used:

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A roman chair – pairs well with the helmet, I wonder 

But next time I am totally gonna try these:

the very good girls
Do we call thees the really good girls, or the gym gems…?

Th | Warmed up, then explored the hack squat machine. Decided to try out the squat rack. Had to adjust my step-back a teeensy bit, but mostly found it awesome to have a mirror straight ahead. Thank you Mountainside Fitness for your “Look Jacked” lighting package. The squats felt good, a little heavy, but that’s to be expected. Fought for that last round on the erg; machine calibration or what – last time I did this workout I was right around fiddy-five seconds for all five rounds. Wrapped up with the laying hammie machine… Holy Fuck. My strangs have not experienced this level of fire in memory.

Back in the groove with the time-restricted eating window. Feeling the fast.