[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

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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…

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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… 

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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.

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Moving Mix Tape

“If you don’t bite you can’t eat.” -Carl Paoli talking theft on Barbell Shrugged

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A proper mix tape can’t hurt, bro

I spent a good chunk of my “free time” this week/end unpacking from the move. Lemme tell ya, this has already taken me longer than anticipated – searching for some Mary Poppins type voodoo to move it along a little. Until then, at least there are podcasts.

Here’s a selection of my weekend mix tape for your listening pleasure:

Mind Muscle Project – The After Show #59 >>> On how CrossFit HQ’s drug testing seems shadyAF followed by a dude that has me thinking it’d be good to do some quiet running

Training Think Tank – Q&A Part IV | Enjoy your fucking brownies, folks! Max references Bruce Lipton’s, The Biology of Belief, and poses the question of how thinking ‘I’m a fat piece of shit’ vs ‘I’m fueling my muscles’ might impact your stress hormone profile post-brownie – not to mention flavuh

Waking Up – Facing the Crowd | Words are not violence.
“We use our words so as not to kill each other.” –Greg Lukianoff

Training Think Tank – Q&A Part III | Recovery: you’re missing the basics (It’s not about the stim) and the cost of high-level performance for teens in any sport followed by some teenage El-Haag background

MTN RDY – Colin O’Brady | From everybody’s default fitness test – the triathalon – to a world record-setting run at the Explorer’s Grand Slam. I am so curious about the logistics behind this, and the training involved

Case File | If you can’t get to sleep, this won’t help

Any podcast recommendations out there? And will someone please invent an app that lets a listener share a snippet of a podcast?! How does this not exist already? Or does it…?


09 Oct | M
Mobility | 3x
Wall slides x 10
Elbow plank + reach thru x 10 ea
Popes x 15 ea

Work |
A. [BB only – quality movements] 4x:
Row x 10
Press x 10
OHS x10
Good mornings x 10
Rest x 1:00
B. SL hip bridge holds 4 x :30 ea [:30 btwn legs]
C. Pin front squats 5 x 2 (125, 4 @130#) [3:00]
D. SA push press 3 x 8 ea (30, 2 @35#) [1:00]
E. Close-grip high seated cable rows 3 x 15 (2 @55, 65#) [1:00]

Stretch | 7:00

11 Oct | W
Mobility | 3x
GA squats x 10
Bird doggies x 10 ea
Reaching dead bugs x 1:00

Warm up | 2x
BU TGU x 2 @25#
Samurai squats x 3 ea @35#
Windmills x 5 ea @ 30#

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Step-ups x 5 ea
SA FR carry x 20m ea (40#)
DUs x 20 30
D. Stepmill x 15:00

12 Oct | Th
Warm-up | 3x
Wall ball x 7 @15#
Banded rows x 10 ea
Wall walk x 2 UB

Work |
A. 4x:
KB Z press x 10 ea (25#)
KB row x 5 ea (30, 3 @35#)
KB snatch x 3 ea (35, 3 @40#) [1:30]
B. Incline bench 5 sets @22×1 5, 5, 3, 3, 2 (60, 60, 65, 70, 75#) [3:00]
C1. SA DB push press 3 x 5 ea (30, 2 @35#) [1:00]
C2. [Dbl DB] RDL x 8 (55, 2 @60#ers) [2:00]
D1. Wall-pressing dead bugs 3 x 20
D2. BU KB FR carry x 30m ea (25#) [none-zo]

Stretch | 10:00

14 Oct | Sa
Mobility + Warm-up | 3x
Shoulder CARs x 3 ea
Hip CARs x 3 ea
Chin-over-bar hold x :20
Hip hikes x 15 ea
Hanging leg raise x 8

Work | Repeat
5x [BB only]:
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 (95, tall, 105, 115, tall, 3 @125, 2 @130#) [2:00]
C. Good mornings 3 x 10 (65, 70, 70#) [1:30]
D. Leg extension machina 3 x 12 (60, 65, 65#) [1:00]

Stretch | 10:00

15 Oct | Su
Mobility | 3x
GA squats x 10
Wall slides x 10
Hollow rocks x :20

Work | Repeat
A1. Press 7 x 5 (2 @60, 4 @65, 70#)
A2. DUs x 20 [2:00]
B. 5x:
KB goblet x 6 @ 33×1 (35#)
Jump lunges x 10
FLR x :30
C. Bike x 20:00


M | Broke up the OH movements by sneaking the buenos dias before the OHS because holy overhead pressing; adaptation or fucking it up, Morgunz? Hmmm…

I see what you did there with the holds and then the pin squats… #bootyblast

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Dug the single arm push presses. Interesting to see how one side braces compared to the other. Subbed seated cable rows because someone had set up camp at the lat station.

W | No notes. Felt nice.

Th | Feeling the focus of the recent training: much back fatigue. Z presses were challenging at the rep scheme. The single-arm snatches felt slow; took vid to investigate. They were fine. All in your head, Mo-gunz. Bench: so much room for improvement. Crazy how different incline feels to standard. Still figuring out the barbell situation at the indie gymnasium – used one that felt heavier and thicker. Could have also just been in my head. Really liked part C. D was fun, too; laughed at my retard left side with the BU KBs.

Sa | Got to wear my lifters.

Su | Pre-workout weigh-in: 152.8 lbs. Huh. Press felt good – really connected and pushing through the ground. That part B felt like AD sprints. Ooh burn. 

On Repeat

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Prepping for some fresh Game of Thrones by recalling my favorite lines from the last episode: Little Finger dropping some strategy…

Also fitting words having just witnessed the CrossFit Games finale – Mat Fraser on repeat! I wonder how many scenarios he ran through in preparation.

Beyond the Baelish bombs, this episode of Hidden Brain played in my head more than once this past week, as it was a real fight to find my work flow. A contributing factor might be the summer intern – so many (really-good-and-thought-provoking-but-incredibly-distracting!) questions. But, I also attribute the rapidity with which people fire-off emails – and expect a response – to the interference.

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A repeat

I think we all get how distracting being “connected” can be. The new perspective that intrigued me was the message that the phone, the email, the social media itself isn’t necessarily the concern –  it’s our anticipation of them all. Those looping thoughts running in the background, “Has Susan RSVPed to the lunch-n-learn we’re having five weeks from Thursday?”, “Did Joanie see that link I shared which clearly demonstrates publicly my superiority on that thing we were talking about in private?”, “I wonder how likes my post-workout cheese grater hands have accumulated in the last 4 minutes?”. I exaggerate, but you know the ones; those back-burner thoughts that we often aren’t conscious of, that prevent us from taking our thoughts to the next level and getting into “deep work” mode.

I also thought the part about changing your physical environment in order to cut out the distractions was meaty. I’ve never felt more justified in wanting a “deep work” cabin in the woods to disappear to.

It might take some time before I can build my own Olson & Kundig. In the interim, I’m going to explore finding my own place to escape to – who’s got suggestions?! Do you have a place to which you disappear to focus and get shit done? What about that space allows you to do so?


01 Aug | Tu
Mobility | 3x
Wall slides x 10
GA squat x 10
Glute press x 10
TVAs x 15

Warm-up | 3x
Wall ball x 7
Wall walk x 2 UB
Ring rows x7

Work |
A. KB windmills 3 x 8 ea (35, 3@40#) [:30 btwn sides]
B1. Singles 3 x 50
B2. Push-ups x 6 [:30]
C. BTN press 6,6,4,4 @41×2 (BB, 50, 55, 55#) [3:00]
D1. DB bench 4 x8 (2@27.5, 2@30#) [:30]
D2. Dbl DB row x 12 (25#) [1:00]
E. Snatch-grip DB RDLs 3 x 12 (55, 2@60#)

Stretch | 10:00

02 Aug | W
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Elbow plank + forward tap x 10 ea
Reverse curl-ups x 10

Work |
A. Row x 20:00
B. Bike x 15:00
C. 5x: (29:17)
SA KB BU FR carry x 30m ea (25#)
SA OH carry x 30m (45#)
Bear crawl x 30m
D. Step mill x 15:00

Stretch | 10:00

04 Aug | F
Friday Hike Club!
Two Bit Peak

05 Aug | Sa
Mobility | 3x
Wall slides x 10
Cossack lunges x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Wallballah x 10
ATYs x 5 ea

Work | [Fave w/ globo mods]
A. 5x:
Box squats x 5 (115#)
SL hip thrust x 10 ea (20, 3 @22.5#)
Hip extensions x 10 [2:00]
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
Dbl KB push press x 10 (30#ers) + sit-ups x 5

Stretch | 15:00

06 Aug | Su
Mobility | 3x
GA squats x 10
Scap press x 10
Thoracic rotations x 10 ea
Reaching DBs x !:00

Warm-up | 3x
SA KBS – press – RDL x 5 ea
DUs x 20

Work | [Repeat re-mix]
A1. Hanging straight-leg raise 4 x 8 perfect reps – no swing
A2. Cable pallof press x 15 ea (40#) [1:00]
B1. Chin-over-bar holds 3 x :25 [1:00]
B2. Dip hold x :30 [1:00]
B3. Pistols x 5 ea [1:00]
C. TGUs x 15:00 (2ea @40, 3ea @45, 5ea @50#)

Stretch | 15:00


Tu | Tuesdays are for chests, apparently; benches and dumb bell usage at capacity. Went for 4 sets on the windmills because I forgot to video one. Strict OH pressing is humbling, especially at tempo. They felt good, but the last reps on each were hard. Failed on #4 on the last set; didn’t get it past my pony. Bench felt strong, as did the rows. All the things were turned on by then, and coupled with the sweat and the mirrors, I felt jacked and I am sure that makes the weight feel lighter. Subbed DBs on the RDLs as all the BB were in being used.

W | Some cursing on part C; but I found the grove and kept going. I can’t believe how much I feel the bear crawls in my abs! Correct position = game changer.

F | Monsoons are rad. And make for really sweaty morning after hikes.

Sa | Been a while since I’d done box squats. Took some vid to make sure my form was on point. Modified the barbell hip thrusts to SL versions, because (A) the latter are harder – though the load is significantly lighter so maybe I fucked up the intended stimulus… (B) The smaller diameter of the hex plates makes the, uh, mount on the hip thrusts less convenient. I know, laaaame excuse.

The EMOM was challenging – really had to focus on recovering my breath the last 5 rounds or so. Opted for KBs as the head of the DBs @ 30# are out of control… 

Su | Trunk sesh because oh man, those box squats got me sore. The holds felt strong, as did the TGUs.

Owned

“My heart has always beat thunderstorms instead of blood.” -Gabriel Gadfly

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Lips | Christo Dagorov

I got owned by work today and didn’t get a chance to finish my thoughts on the post I was planning to share with you today, friends. So, instead, as a nod to all the storming, you get a monsoon-y quote and some words to suck on. (Too much? Welcome to summer in the desert.)

The Moment
by Margaret Atwood

The moment when, after many years
of hard work and a long voyage
you stand in the centre of your room,
house, half-acre, square mile, island, country,
knowing at last how you got there,
and say, I own this,

is the same moment when the trees unloose
their soft arms from around you,
the birds take back their language,
the cliffs fissure and collapse,
the air moves back from you like a wave
and you can’t breathe.

No, they whisper. You own nothing.
You were a visitor, time after time
climbing the hill, planting the flag, proclaiming.
We never belonged to you.
You never found us.
It was always the other way round.


12 July | W
Mobility | 3x
Wall slides x 10
SL elev hip bridge x 12 ea
Reverse curl-ups x 10

Get a little sweaty | 3x
Ring rows x 7
Wall walks x 2 UB

Work |
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Box step-ups x 5 ea
Handstand hold x :30
SA carry x 30m ea (rotated SC @50#/OH @45#)
D. Stair climber Stepmill x 15:00

13 July | Th
Mobility | 3x
Bird dogs x 12 ea
SA plank x :20 ea
Wall-pressing dead bugs x 1:00

Warm-up | 2x
KBS – SA sn – SL RDL x 5 ea

Work |
B. Bench 5 x 5 @23×1 (3@75, 2@70#) [3:00]
A. 5x:
Row x 300m (+/- 1:17)
Dip hold x :30
DUs x 30
C1. Pull-up machina 3 x 10 (70#)
C2. Dips x 5 (40, 50, 50#) [1:30]
D. 3x:
SL hip thrust x 10 ea (25#)
Crossover step-ups x 5 ea (15#ers)
BU KB press x 5 ea (15, 20, 20#)

Stretch | 20:00

14 July | F
Mobility | 3x
Thoracic rotations x 10 ea
Hip CARs x 3
Shoulder CARs x 3

Work |
A. Bike x 20:00 40:00
B. Row x 20:00
5x:
HS hold x :30
DB RDL x 10 (50#ers)
Brrr crawl x 20m FLR x :45
C. Step mill x 12:00

Stretch | 20:00

15 July | Sa
Mobility | 3x
GA squats x 10
Scap press x 10
Hollow rocks x :30

Warm-up | TGUs x 10:00

Work |
A. 4x:
Front squat x 5 (115#)
RNT x 10 ea @3111
GHRs x 10
B. EMOM x 10:00: KBS x 10 (50#)
C1. DB bicep curls 4 x 10 ea [1:00]
C2. Cable tri’s x 12 (40, 3@50#) [1:00]

16 July | Su
Warm-up | 3x
Row x 1:00
Ring rows x 7
Slam balls x 5 @20#

Work |
A. EMOM x 20:00, rotating:
Hang clean – tall clean – jerk (3@95, 3@105, 4@115#)
DUs x 30
B1. Seated cable rows 4 x 10 @23×1 (50#) [1:00]
B2. Cable pallofs x 10 ea (40#) [1:00]

Stretch | 10:00


W | Weird rapid heart rate on the bike – too much coffee? Abs on the suitcase carry had me woke. Worked on a slower more controlled mount to HS – starting with hands on floor.

Th | Bench felt weak, but it’s been a while… not a whole lot of forward pressing in my life right now. Same with the pull-ups. They made me a little grumpy. “Hmm, what’s that about?”, she asks herself. Favorite segment (not that I need to hand out awards for my workouts) was the D. The crossover step-ups were sweet and revealing. Also, made you look globo-ers.

F | Subbed time on the bike for the erg due to some lower back fatigue. Subbed FLR for the bear crawl because the turf area was bangin’ (or other appropriate slang term).

Sa | Sore in some new regions of the glutes from the crossover’s I do believe…

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Still haven’t tried any of the globo good/bad girls… Who needs dem bishes, anyway

New ritual: 10-minute morning yoga before getting meditated. I might be in it for the handstands, and the shorts, but it sure has been a nice way to kick of the day.

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.

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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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obvious moose-01-01
[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:

45_Degree_Hyper_Extension_Bench.jpg
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.