Behind The UI

“Of course, sometimes it’s quite difficult to know if you’re hallucinating. You might hallucinate a silver pen on your desk right now and never suspect it’s not real—because its presence is plausible. It’s easy to spot a hallucination only when it’s bizarre. For all we know, we hallucinate all the time.” -David Eagleman

oelklaus_embrace
Embrace from O.P.P. [Heather Oelklaus]
Does natural selection favor true perceptions? Evolutionary Game Theory with The Think Grow Podcast.

“Perception is not about seeing the truth; it’s about raising kids.” -Donald Hoffman

Feeding, fighting, fleeing, and… Mmmating. (Pffff. I could have made that alliterate so much nicer.) It all distills down to f-words.


21 Mar | W
Mobility | 3x
Bird dogs x 10 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Row x 1:00
KBS x 7 @40#
KB snatch x 3 ea @40#

Work | [FTA]
A. 4x:
SL KB RDL x 8 ea (40#)
½ Kneeling BU press x 8 ea (20#)
RNT rev lunge (out) x 8 ea
B. BS 5 x 3 [3:00] (155, 160, 165, 165, 170#)
C. FS 3 x 5 [2:00] (125, 130, 135#)
D. Stares x 15:00

22 Mar | Th
Mobility | 3x
GA squats x 10
Prone y raise x 10
Reverse curl-ups x 10
Samurai squats x 2 ea

Work | [FTA]
A. 3x [BB only]:
RDL x 3
Bent-over row x 3
Power snatch x 3
BTN push press x 3
Good morning x 3
B. [Standard] DL 7 x 2 [2:00] (195, 205, 4@215, 1 rep @220#)
C. Power snatch 7 x 2 [2:00] (75, 2@80, 4@85#)
D. GHR 3 x 10 [1:00] (15#)

23 Mar | F
Work | [FTA]
A. Stairs x 20:00
B. 5x:
Sled push (+135#)
Cross-over step-ups x 5 ea
Handstand hold-walk-hold-walk, etc
C. Alternating TGUs x 15:00
D. Bike x 2😊:00

24 Mar | Sa
Mobility | 2x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Popes x 15 ea
Wall-pressing dead-bugs x 20 reps
Pistoles x 2 ea

Warm-up | 3x
Tempo goblets x 5 (35#)
KBS x 7
RDL x 5 ea

Work |
A. DL 7 x 2 [2:00] (2@195, 2@205, 2@210, 205#)
B. PC 6 x 2 [2:00] (2@105, 2@115, 2@120#)
C. 1-1/4 BS 3 x 5 [1:30] (115, 105#)
D1. GHR 3 x 10 (10#) [:30]
D2. McGills x :45 ea [:30]

Stretch | 10:00


W | Not feeling so great, fighting something – and def + some lbs; needed to move so I did.

Th | Got to the gym late so banged out a quick one from the archives. Deadlift felt really great.  Turned the first rep into a regular snatch just to see if I could (yep); kept the second as a power.

F | Did. It. Anyway. Again.

Sa | Very similar workout to Thursday. Felt it. The one and a quarters felt SLOW so I dropped weight. That helped. Dang them McGills.

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Entanglements

“All stories are about wolves. All worth repeating, that is. Anything else is sentimental drivel… Think about it. There’s escaping from the wolves, fighting the wolves, capturing the wolves, taming the wolves. Being thrown to the wolves, or throwing others to the wolves so the wolves will eat them instead of you. Running with the wolf pack. Turning into a wolf. Best of all, turning into the head wolf. No other decent stories exist.” – Margaret Atwood, The Blind Assassin

romandremus_top
Kate MacDowell, Romulus and Remus

Where are your moral entanglements? (How) Have you acquired your license(s)? >>> The Hunting Collective with Aubrey Marcus

Thanks for the recommendation, DJeazy.


12 Mar | M
Warm-up | 3x
Row x 1:00SL KB RDL x 8 ea @35#
Goblet squat x 5
SA KB snatch x 5 ea

Work |
A1. SA press 5 x 5, right into (25#)
A2. Good mornings x 10 [1:00?] (75#)
B1. Zercher squat 3 x 5 [1:00] (115#)
B2. KBS x 5 7 [1:00] (60#)
C. Bike x 20:00
D. MFR + balls to your feeties

13 Mar | Tu
Work |
A. Stairs x 15:00
B. DL 5 x 2 [3:00] (205, 3@215, 220#)
C1. Sled push 4 x L (135#)
C2. Farmers carry x 7 (50/55#)
D. McGills 4 x :45 [:15 btwn sides]

Stretch | 10:00

17 Mar | Sa
Mobility | 3x
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | TGUs x 10:00 (worked up to 55#ea)

Work | [Fave]
A1. BS 10 x 4 [1:00] (145#)
A2. Wall walk + taps x 10 ea [1:00]
B1. KB RDL 5 x 10 ea [1:00] (40#)
B2. KB snatch x 5 ea [1:00] (40#)
C. 5x for time:
KBS x 15
DUs x 30

Stretch | 10:00

18 Mar | Su
Hiking in The Sups


M | Still feeling those zercher squats. And that lighting in the rower area for the gym. I admit its more fun doing SA snatches when you see your reflection looking jacked – and your muscles firing. I did seven KBS because I just didn’t read my workout clearly.

Asked a dude how long he was going to be on the platform. He came back at me with a “Are you going to workout seriously? Because, I am, ya know, just kinda screwing around so you can use it if you want to <laughs>…” 

seriously.gif
Tu | Mind was tired. Got the body to the gym. It was crazy how “easy” that 215 came off the floor. It was like squeezing the trigger – the ‘bang’ surprised me. Sled felt great as did the McGills.

Sa | This was rough and I bargained with myself right from the start. How about I just take out the the taps. Maybe I’ll just do five rounds. Yes, I did this despite having chosen this one from the archives myself. The last couple times I’ve done this one I’ve 86’d part C; did that again. This isn’t CrossFit after all; no need to win the workout to compromise the plan. Excuses? Nah. It’ll be okay.

Su | This. More. Of. This.

Been reflecting on the week, appreciating what I did well, and finding where I can do it better (which wasn’t a tough task). On the small scale, I didn’t get all my workouts consolidated to the work week as I had hoped, but I did get make time to do the things I wanted to over the weekend. Zooming out, I am recognizing how I can craft my creative process to be a little more gangsta (see previous post).

 

Account Ability

“I don’t pay attention to the world ending. It has ended for me many times, and begun again in the morning.” -Nayirrah Waheed

add it up

If you left your shit laying around somewhere it might get taken, whose fault is that? The asshole who swiped it. Meh. What about the fool who left it laying there…?

If you made plans to do an early morning thing with a group of friends, but then chose  one too many cocktails the night before, where would you place the blame for cancelling last minute on your friends? What words would you choose? Did you “have” to cancel, or did you “choose” to flake out? Did the “night kick your ass” or did know how it was going to end before it started?

I’m not angry, but let’s call it what it is, am I right?


27 Dec | W
Warm-up | 3x
Banded RDLs x 8 ea
Banded rows x 10 ea
Windmills x 5 ea @30#
Pistols x 2 ea

Work |
A. 5x:
Row x 2:00
PUs x 5
Scap PUs x 10
B1. Push-ups 5 x 5 + KBS x 5 [1:00] (60#)
B2. RDLs x 10 [1:00] (55#ers)
C. Hanging knee raise 3 x 15 [:30] (15, 10+5, 5+5+1+1+1+1+1)

29 Dec | F
Warm-up | 3x
Messed around with TGU variations x 10:00

Work |
A. Stairs x 15:00
B. Bike x 15:00
C. 5x:
Farmer carry x 30m (55/60#)
SA OH carry x 30m ea
BU carry x 30m (25#)
Hollow rocks x :15
D. Stairs x 10:00

30 Dec | Sa
Warm-up | 3x
Slam balls x 7 @ 20#
Monster walks x 10 ea direction
Barbell rows x 7

Work |
A. Bike x 20:00
B. 4x:
Hip extensions x 10 (10#)
RNT x 5 ea
BS x 5
C. BS 5 x 5 [3:00] (3@145, 150, 155#)
D. 1-1/4 FS 3 x 5 [1:30] (105#)
E. (Cable?) Pallof press 3 x 20 reps (20#)

Stretch | 13:00

31 Dec | Su
Mobility | 3x
Wall slides x 10
Bird dogs x 10 ea
Popes x 12 ea

Work | [From the archives]
A1. SL KB RDL 3 x 10 ea (40, 45, 45#)
A2. SA KB snatch x 3 ea KB goblet squat x 6 @ 33×1 (35#)
A3. KBS x 15 (45#)
B. DL 5 x 3 [3:00] (195, 200, 3@ 205#)
C. Snatch-grip RDL 3 x 10 [2:00] (105#)
D. Marching pallofs 4 x 20 [1:00] (5#)

Stretch | Home yoga

01 Jan | M
Boulder Canyon Trail – The Sups | 10 mi


W | Grip was donezo by C.

F | Shoulder wasn’t feeling good getting the KB in the overhead position on part C, so modified with bottoms-up carries. Dang, carries are no joke. Upped the levels on the stairs on the final round.

Sa | Squats felt good, though it took a little work to get my flexors to stop trying to do all the work. Got it done though. Those buck twenty-fivers… fuck that’s a lot of time under tension. Burrrrrrn.

Su | The notes from the last time I did this workout reflect that part A really fatigued my back. Same same today, though I modified A2 because of this angry shoulder of mine. Here’s some footage (ne’rmind the phone faceplant at the beginning there):

Deadlifts felt good; laughed at myself trying to rationalize why I should just stay at 195#… Was mindful of the glute engagement during the RDLs. Those marching pallofs are nuts. Lots of head-shaking. 

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.

[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.

And Then

“When one thought ends, right before the next thought begins, there is a tiny gap called ‘now.’ Over time we learn to expand that gap.” –Spring Washam

que hora es
In a former life this would have been “It’s five o’clock somewhere”

I’ve found myself stressed the fucked out the last few weeks; feverishly working through a task with a running list in my head of all the other shit I have to do. And then, and then, and then…

And then I realized how I was creating all this stress myself.

OG full house.gif
Check out this podcast episode of On Being with Ellen Langer, “The Science of Mindlessness and Mindfulness”. It covered many things I enjoy – like how much we are led by language, in the way we communicate with others and in our internal dialogue. Example time. Rather than asking yourself “Can I [do that thing]?” instead try, “How can I [do that thing]?”. Not only does it change your answer, it changes what you are willing to consider; it leads to multitudes rather than an end. I also really liked Langer’s suggestion of looking for evidence of the opposite – with a situation, an idea, a problem. How could it be otherwise? Where is the evidence of the other? Whatever you look for, you will find.

I suggest downloading the unedited versions of the podcast; the awkward moments that naturally happen in conversations… keepin’ it real.


07 Nov | Tu
Two Bit Peak

08 Nov | W
Mobility | 3x
Wall rotation + slides x 10
GA squats x 10
Elbow plank + fwd taps x 10 ea
TVAs x 15

Work |
A1. (KB) RDL 4 x 5 ea [RI] (2@50, 2@55#)
A2. KBS x 10 [RI]
A3. Goblet squat x 5 [1:30]
B. BS 5 x 5 [3-4:00] (135, 135, 140, 140, 145#)
C. Box step-ups 4 x 8 ea [1:00 btwn legs]
D1. Leg extension 3 x 12 [1:00] (60, 60, 65#)
D2. (Prone) hamstring curl [1:00] (60, 60, 70#)

09 Nov| Th
Work |
A. Row x 15:00 (3353m / 2:14.7 split)
B. Bike x 15:00
C. 5x:
Bear crawl x 20m (30m)
Lateral step-ups x 5 ea
DUs x 20 + singles x 20
D. Step x 20:00

Stretch | 13:00

10 Nov | F
Mobility | 3x
Cossacks s 8 ea
Chin-over-bar holds x :20
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 1:00
Banded RDLs x 8 ea
Banded rows x 8 ea

Work | [Archive Buffet]
A1. DL 8 x 3 [1:00] (195#)
A2. Death march x 10 steps [2:00] (2@30, 5@35#ers)
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
DB push press x 10 + sit-ups x 5 (25#ers)

MOB | 2x
Shoulder + hip CARs x 3 ea
Scorpions x 5 ea

11 Nov | Sa
Mobility | 3x
Scap press x 10
Bird dogs x 10 ea
Popes x 15 ea
Hollow body hold x :20

Work | [FTA/Fave]
A. Alternating TGUs 3 x 3 ea (40, 45, 1ea @50, 55, 60#)
B. Reverse zerchers 3 x 8 ea [1:00 btwn legs] (80, 85, 85#)
C1. DB Z press 4 x 6 ea [RI] (22.5, 25, 25#)
C2. Dbl DB row x 8 @2113 [1:30] (25#ers)
D. 5x:
Goblet squat x 6 @33×1 (35#)
Jump lunges x 10
FLR x :30 [:30]

Stretch + PTH practice | 10:00


W | For future reference, when program calls for hammie curls – workout at Globo Mountain. Hamstring machine situation at Tang is mediocre. Back squats. Can’t believe how great they feel.

Th | If I were to give this workout a title it would be, “Fuuuuuuh: I’m sweaty”. Why are bear crawls so intense? And why does the stepmill make me so effing sweaty? Dude at the globo noticed the CARs in my warm-up and introduced me to PAILs and RAILs. Just the very tip so far…

F | Where are my triceps?

Sa | Feeling Friday’s work in my upper mid back.

Going to test the 12-hour eating window again and it’s all Rhonda Patrick’s fault.

Interesting stuff. We’ll see what is gained, or lost, or a wash…