Getting Owned

own yoself

Wait But Why – Chef or Cook? (Really long. Really good. Many notes. More questions.)


24 May | Th
Warm-up | 3x
Row x 1:00Scap Pus x 10
Reaching DBs x 1:00

Work |
A1. Pendlay row 5 x 10 [1:00] (2@75, 3@80#)
A2. Pin bench x 5 [1:30] (75, 2@80, 2@85#)
B1. SA OH 45 lunge 4 x 8 [1:00] (25 DB, 3@30# KB)
B2. Ring rows x 10 [1:00]
C. McGills 3 x :45 ea [:15 btwn]

25 May | F
Mobility | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Bird dawgs x 10 ea
Rev curl-ups x 10

Warm- up | x 1 ea
Alternation get-ups @ 35, 40, 45, 50#

Work |
A. Continuous pace x 10:00:
DB PP x 5 (25#ers)
Sit-ups x 5
Air squats x 5
TGU x 1 ea (55#)
B. 10x:
HPC x 3 with fast turn-over (3@95, 3@105, 4@115#)
DUs x 30 [1:00] (UB except set 4)
C1. BB bi’s x 12 (30#)
C2. Skull crushers x 12 (30#) [1:00]

PT moves | 3x
A. Bicep opener x 5,5,5,5 (5#)
B1. Pillar to plank x 10
B2. KB arm bar x 5 ea/ea (30#)

26 May | Sa
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Prone y raise x 10
TVAs x 15

Warm-up things | 2x
Samurai squats x 3 ea @35#
Windmills x 6 ea @35#
Pistoles x 3 ea

Work |
A. Row x 12:00
B. 4x:
Side plank x :20 ea
HS hold + hip taps x 10 ea Walk walk + shoulder taps x 10 ea
KBS x 5 (55#)
C. Bike x 20:00

Stretch | 10:00

27 May | Su
Pre-warm-up | Two Bit Peak Trail +/- 3 miles
Warm-up | 3x
Wall balls x 10
Banded RDLs x 8 ea
SA KB snatch x 5 ea @35#

Work | Fave
A. BS 7 x 1 [3:00] (165, 6@170#)
B1. Sumo DL 5 x 5 [RI] (185#)
B2. Sled push x L [RI] (+135, 4@ +160#)
B3. SA BU KB carry x L ea side [1:30] (25#)
C. Wall-pressing DBs 4 x 20 [:15]
D. PT exercises

28 May | M
Mobility | 3x
GA sqwats x 10
Monster walks x 10 ea
Scap press x 10 – slow and deliberate AF

Pre-heat | 4 x 3 ea:
RDL
FS
BTN press
Kang squat

Heat |
A. Cleans 10 x 2 working sets [1:00] (5@115, 2@120, 3@125#)
B. BTN push jerks 5 x 2 [1:30] (95, 100, 105, 110, 115#)
C. FS 5 x 5 med lbs [2:00] (120, 4@125#)
D. 3x zercher squat x 5 + rev zercher lunge x 5 ea [2:00] (85/75, 2@75#)


Th | Shoulder bugged a little on the start of the bench presses; adjusted my position and that seemed to help. Made a discovery on the curl-ups: pressing through the heel really turned up the burn. Like when you flex your foot really hard on dead bugs. Surely those things are related somehow.

F | Talked myself through each section of my workout, from MFR to the PT moves, but made it. Felt good after.

Sa | Mid-back on the right side is bugging me just a little. Modified the hip taps to shoulder taps; hip taps keep my on one arm longer than the shoulder taps do, and I was a little unsure about the lock-out. Need not be skerred next time.

Su | Really liked this workout, despite the fact I didn’t perform very well. Squats were shit. Struggled despite the lighter weight. Dang, that grunt work on part B. All the abz were felt, though not necessarily seen, during part C. Gonna up the lbs on my PT moves next go around.

M | Cleans felt rusty. Took some vid to assess what I need to adjust… Didn’t see anything at the time. Got home, watched again, and realized it was the speeds, again. Okay. BTN push jerks were really fun. I can start heavier next time. I say that a lot, “next time”… Am I too conservative, I wonder? Noticing I am struggling out of the bottom on all the lifts. Dang that was feeling so hot a month-6 weeks ago… Hmm. About a 30# difference between what I SL zercher and what I double-leg zercher… That caught up with me on the first set. Shed some weight and that was better. But dang, weakness was the right leg.

Back to it work week goals: Not to feel like the dude in black by Friday…
owned.gif

Advertisements

Would You Rather…

“We are constantly trying to hold it all together. If you really want to see why you do things, then don’t do them and see what happens.” -Michael A. Singer

tumblr_p4q5x0nwg21qz6f9yo1_500

Lately, the work week evenings have felt like a less fun version of Would You Rather – with the choices being the go to gym or getting a full night of sleep. I like going to the gym – it feels good to move, silences the noise, and helps me relax. But not sleeping makes we wanna [see image above]…

So yeah, I am working on finding the balance, adjusting things to make it work. It’s funny how things get set in your head as fixed and inevitable, until a spark of change reawakens your super powers and you realize all of it, it’s all a matter of choice.

Besides, in the end, no matter what “Rather” you choose, we all have the same outcome:

cimerlini_oisellerie-de-la-mort
Giovanni Paolo Cimerlini – The Aviary of Death

So, would you rather…
Sit or stand?
Burden your family in old age or be pushed off a cliff?
Sleep or ____ [pick a thing you really like to do, sometimes in bed, often at night, and hopefully again in the morning]?

And here’s a SFW game of “Would You Rather“…


21 Feb | W
Warm-up | 3x
Row x 1:00
Slam ball x 5 @20#
KB RDL x 8 ea @40#

Work |
A. Power clean 6 x 1 [1:00] (125, 5@135#)
B. EMOM x 20:00, rotating:
Power clean x 3 (2@115, remainder @120#)
DUs x 30
C. Back squat 3 x 5 [fast out the bottom] (145, 150, 155#)

23 Feb | F
Mobility | 3x
Cossacks x 8 ea
Bird dogs x 12 ea
SA plank x :20 ea
Curl-ups x 10

Warm-up | 3x
Wall ball x 10 @15#
Banded RDLs x 8 ea
SA banded rows x 12

Work |
A. Front squat 5 x 3 [build – 3:00] (140, 150, 155, 145, 150#)
B1. Zercher squat 3 x 5 [1:00] (105, 105, 110#)
B2. KBS x 5 [1:00] (55#)
C. Alternating TGUs x 10:00 (40, 45, 50, BU@25#)
D. Wall-pressing dead bugs 3 x 20 reps [:30]

24 Feb | Sa
Warm-up | 3x
Row x 1:00
SB x 5
SA KB snatch x 5 ea

Work | FTA
A. 4x:
RDL x 3
Bent over row x 3
Muscle snatch x 3
BTN PP x 3
Good morning x 3
B. (Sumo) DL 7 x 2 [2:00] (185, 6@195#)
C. Power snatch 7 x 2 (+ OHS x 2) [2:00] (2@75, 3@80, 2@85#)
D. GHR 3 x 12 [1:00] (10#)

25 Feb | Su
Mobility-Warm-up things | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reaching DBs x 1:00
Windmills x 5 ea
Samurai squats x 3 ea
Thoracic rotations x 12 ea

Work | FTA
A. Stairs x 20:00
B. Bike x 25:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral box step-ups x 5 ea
Row x 10:00

Stretch | 10:00

26 Feb | M
Work |
A. 4x:
RNT reverse lunges (out) x 7 ea
BB row x 10
BS x 8
B. Back squat 10 x 3 [2:00] (2@155, 2@160, 3@165, 3@170#)
C1. Snatch-grip DL 3 x 5 [1:00] (125, 135, 155#)
C2. SL HB x 12 ea [1:00]
D. McGills 6 x :20 ea [:10 btwn sides]


Feeling pretty good; weighed-in for the first time since *stops to search blog* (mid-October) and my current relationship with gravity is 165# which is cool. I seem to naturally want to be between 155-165. We’ll see how things shift; I’ll be training for The Canyon and Pat’s Run in April.

Didn’t do a great job of logging notes on my sessions this week. Will do better next. Monday felt really great; I think in a “Would You Rather” battle between back squats and brownies, the back squats would win. Whaaah… Here’s some footage:

Diggin’ the McGills. I can feel the PRs lining up…

Dropping the Anvil

“Results are obtained by exploiting opportunities, not by solving problems.” – Peter F. Drucker

banded anvils

Have, Do, Be >>> Tim Ferriss with Terry Crews

One “truth” dropped in the podcast episode up there that’s resonating with me right now is the idea that we truly do get what we want in life. The argument being, if you wanted something different (than you have) you would change it.

I’ve been carrying a metaphorical anvil around with me for a while now… easily 4 years. Yes. Years. What started as a tool that shaped me slowly evolved into a load holding me back; one I carried by choice. I’m finally dropping that anvil and seeing where it takes me. Fuck, I might end up flung off a cliff, but hey, at least I won’t be holding that fucking anvil.

What’s your anvil look like? What keeps you holding on?


19 Dec | Tu
Warm-up | 3x
Slam balls x 5
Wall walk x 1
DUs x 30

Work |
A. TGUs x 15:00
B. Barbell EMOM
C. KB EMOM

20 Dec | W
Workout |
A. Bike x 20:00
B. 4x:
Hip extensions x 10 (10#)
RNT x 5 ea (@3111)
BS x 5
C. BS 5 x 5 [3:00] (3@145, 2@155#)
D. FS 3 x 5 [1:30] (115, 125#)
E. Wall-pressing dead bugs 3 x 20 [:30]

Bonus round | 3x
Bicep curls x 10 [1:00] (20#ers)
Tricep push-downs x 15 [1:00] (20#)

23 Dec | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10 ea
SA plank x :20 ea
Hanging leg raise x 10

Work |
A. Bike x 20:00
B. 5x:
Sled push x 30m (+135#)
Farmers carry x 30m (55/60#)
KB snatch x 5 ea (35#)
C. Stairs x 15:00
D. Row x 10:00

24 Dec | Su
Mobilizer | 3x
Shoulder CARs x 3 ea
Bird dogs x 12 ea
Prone y raise x 10
TVAs x 15

Work |
A. Stairs x 15:00 Bike x 20:00
B. 3x:
RDL x 5
Press x 5
Good morning x 5
C. [+lbs] DL 5 x 4 [3:00] (185, 2@195, 2@200#)
D. Snatch-grip RDL 3 x 8 [1:30] (95, 105, 110#)
E. Zercher squats 3 x 7 [1:30] (95, 100, 105#)

Stretch | 15:00

26 Dec | Tu
Warm-up | Holbert Trail @ S Mtn

Work|
A. Stairs x 15:00
B. 3x:
RDL x 5
Good morning x 5
BS x 5
C. FS 5 x 5 [3:00] (125, 130, 3@135#)
D. Close-grip cable row (lat-pull downs?) 4 x 12 [1:30] (75, 3@85#)

Stretch | 7:00


Tu | Totally let my emotions get in my way workout. Faaack. What did you learn…? 

W | Oh those barbell head games. Building confidence…

Sa | Enjoyed the sesh; that sled combo got my heart pumping. Bruised up my wrists really good on the snatches; evidentally, I need to work on my form.

Su | Really feeling the zercher squats these days. The stairs were occupied so I hit the wheels instead. Things felt good, and slept really good.

When you bake (uh, and sample!) cookies all day, so you do a quick check to see if you’ve got gainz yet…
dat natty lighting
Tu | Dang those front squats felt strong. Felt fatigue in my mid—back. Added 10# on the close-grip lat pull-downs and fuuuuuh… that made all the difference #leanback

Inside Snakes

“There are no weight classes in the jungle. The salmon never eats the bear.” – Brandon Lilly

lex drewinski tony and cleoBeen listening in on some interesting conversations about the differences between us bishes and bros…
Adam & Eve: Self-Consciousness, Evil and Death
Women are Not Small Men


12 Dec | Tu
Work |
A. 5x:
Row x 2:00
Push-ups x 5
Scap push-ups x 10
B1. DB bench 5 x 10 [1:00] DBL DB row @ 2113 5 x 8 [1:00] (25#)
B2. DB RDL x 10 [1:00] (50#ers)
C. Wall pressing DBs 4 x 20 [:30]

13 Dec | W
Mob | 3x
Cossacks x 8 ea
Prone y raise x 10
Hollow hold x :20

Work |
B. Bike x 15:00
A. Stairs x 15:00
C. 5x:
Farmer’s carry x 30m (50/55, 4@55/60#)
SA OH carry x 30m ea (40, 4@45#)
Side bridge x :25 ea
D. Stairs x 10:00 (upped the level)

15 Dec | F
Warm-up | 3x
KBS x 10 @ 45#
Banded RDLs x 10 ea
DUs x 30

Work |
A. Bike x 20:00
B. 4x: (or 5x)
GHD x 10 (10#)
RNT x 5 ea
BS x 5
C. BS 5 x 5 [3:00] (135, 145, 155, 160, 160#)
D. Zercher squats 3 x 5 [1:30] (95, 105, 105#)
E. Wall-pressing dead bugs 3 x 20 reps [:30]

Stretch | 10:00

16 Dec | Sa
Mobility | 3x
Wall press x 10
Chin-over-bar hold x :20
Popes x 15 ea
Scorpions x  5 ea (2x)

Work |
A. Bike x 20:00
B. 5x:
Lateral box step-ups x 10
Wall walk x 2
FR KB carry x 20m ea (45#)
C. Row x 15:00 (11:30)
D. Bike x 10:00 (20:00)

17 Dec | Su
Mobility | 3x
GA squats x 10
Shoulder CARs x 3 ea
Hip CARs x 3 ea
TVAs x 15

Work |
A. Stepmill x 12:00
B. 3x:
RDL x 5
(BTN) press x 5
Good mornings x 5
C. Deadlifts 5 x 5 [3:00] (185, 4@190#)
D. Snatch-grip RDL 3 x 8 [1:30] (80, 90, 100#)
E. Reverse Zercher lunge 3 x 8 ea [1:30] (75#)


Tu | Shoulder not having the pressing.

W | Hollow holds were freaking hard to keep in position.

F | Squats felt really great. Really feeling those GHDs in the booty meat and hammies.

Sa | The lateral movements are feeling a lot more stable than when I first began them. My low back and adductor started buggin’ (and increasing as I went) on the row so I stopped and subbed some extra time on the bike.

Su | Feeling all the work in the adductors and booty going in. Subbed behind-the-neck for the strict press as the latter bugged my shoulder. Deadlifts felt good, and winded me pretty good. Might have been the first time I’ve ever felt the snatch-grip RDLs so much in my caboose and strangs.

Moving Mix Tape

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

believeiwillbite.jpg
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

fake news.gif

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. 

Ka-Boom!

IMG_4960

This has nothing to do with anything here, but I can’t stop laughing. Solidarity, sista!


15 March | Tu
Pillars | 3x
Wall rotations + press x 10
GA squat x 10
Banded clammies x 15 ea

Work | 5 rounds:
AD x 1:00
Sled pull x 100m @ 115#
Row x 1:00
Farmer’s carry x 100m (44#ers)
Banded hip bridges x 1:00

Stretch | 10:00

π | M
Pillars | 3x
Single-leg elevated hip bridge x 8 ea
Plank + reach thru x 8 ea
Hip hikes x 15 ea

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 30

Work | Deadlift 5 x 1 (175,185,195,205,210#)
3 sets:
RFESS x 8 @30×1 (10# DBs)
Right into
AD x 1:00
Rest x 3:00
-then-
Banded dead bugs 4 x 1:00
Rest x 1:00 btwn


Tuesday just did a recovery-ish session. Was up ’till the wee hours for work, so just rolled through. 

Monday’s DLs felt pretty good. How can 205# feel pretty easy and 210# feel like [something way really heavier]? Here are the vids:

The RFESS + AD combo was fun times; lots of burning in the legs and flutes + heavy breathing.

stuck at 205
When your RF of the RFESS is trying to do the work

Pretty sore from all the ab work on Saturday, which made it really easy to feel the dead bugs. Doing it with Cons feels like you have some bricks strapped to ya feet.

 

Hard Things

“Silence is so accurate.” – Mark Rothko

lets talk
That’s the FNG on the left there. No it’s not! He only talks about himself. Ha! #accurate

I was really intrigued by this week’s Note to Self podcast, which essentially was about engaging in uncomfortable conversation. It reminded me of that New York Times piece about how to fall in love with anyone, the one with all the great questions. Why is it that we sometimes fail to ask the most important questions, and/or that we make those questions so much harder than they have to be?

The NTS convo focused on sexual kinks, and an app that was developed to help get couples talking about theirs. The conversation had my mind going off on so many tangents: religion, relationships, technology, sex, have you seen the movie “Kinsey”?! I think I like that technology is helping to serve as a catalyst for a deeper conversation (or, per the couple in the podcast, pulling back the curtain for their golden shower bliss) but it makes me a little sad that it’s needed in the first place.

Hard conversations. Let’s all have more of them!


05 March | Sa
Work | O-lifting
Hang power clean 5 x 2 (105,105,115#…)
Snatch + OHS 5 x 1(65,65,75,75,85#)
Box squats 4 x 3 (95,115#…)
3 sets:
Box jumps x 2
Lunging pallof press x 10 ea
Chinese row x 10 ea

Get bendy | 20:00

04 March | F
Warm-up | x4
Banded clammies x 10 ea
Prone glute press x 10
AD x 1:00

Work | Wednesday’s O-lifting-ish
Tall jerks 5 x 2 (55,60,65#…)
Back squat + chains 5 x 2 (155,165,170#…)
3 sets:
Samurai squats x 5 ea (35#)
Death march (25# DBs)
Wall-pressing dead bugs x1:00

Some stretching + homework | 15:00


I missed O-lifting on Wednesday, so I sneaked it in on Friday, minus some of the volume on the lifts. Practiced anchoring my feet on the back squat per the link on the website a week (or two) ago. I have definitely NOT been anchoring my feet correctly. I thought I felt grounded before, but that whole pinkie toe drive was a game changer. Lots of feels in the glutes during the samurai squats and the death marches.

Saturday’s O-lifting class felt really good; fast on the cleans and snatches. I think I’m getting better at positioning for the box squats. They are fucking hard, but man do I like how they feel the next day.

Maybe went a little too heavy on Saturday and had to skip the Sunday hike. Next week, Peralta.