Altered States

“There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep Sea, and music in its roar:
I love not Man the less, but Nature more.”
–Lord Byron, “Childe Harold’s Pilgrimage”

but first the chonies
But first, hand over them thermal skins

Changed my state this weekend >>> Your brain on nature


02 Oct | M
Work |
A. Row x 15:00 Stepmill x 20:00
B. 5x:
KB FR carry x 20m (35/40#)
Sled push x 20m (+90#)
SL hip bridge x 15 ea (elevated)
C. Bike x 20:00

03 Oct | Tu
Mobility | 3x
Elbow plank + fwd tap x 10 ea
Cossacks x 8 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
WB x 7
Push-ups x 5

Work |
A1. DB bench 4 x 10 (30#) [right into]
A2. Pull-up machina x 10 (2@ 48, 2@ 48/54#) [1:30]
B. Bench 5 sets @22×1 5,5,3,3,2 (75, 75, 75, 80. 85#) [3:00]
C1. BTN seated press 3 x 5 (50, 50, 55#) [1:00]
C2. Chinese row x 10 ea (20#) [1:00]
D. Hanging bent-knee raise 3 x 8 (hetero-leg) [1:00]

Stretch | 12:00

04 Oct | W
Get a lil sweaty | 3x
Row x 1:00
Banded RDLs x 8 e
DUs x 30

Work |
A. Deficit Deads (25# plate) 5 x 2 (185, 4@ 195#) [3:00]
B. HPC x 2 + PP x 1 x 10 sets (7@ 105, 3@110#) [2:00]
C1. Back squat 3 x 5 @70% (130#) [right into]
C2. GH hip extension x 10 [1:30]

Stretch | 10:00

07 Oct | Sa
Inner Basin to Weatherford Trail
8.8 mi

08 Oct | Su
Mobility | 3x
Cossacks x 10 ea
Prone y x 10
Glute press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#
KBS x 7 @ 40#

Work | From the archives
A. TGUs 3 x 3 ea (40, 45, 50-55-60#)
B. Reverse zerchers 3 x 8 ea (75, 80, 80#) [1:00 btwn legs]
C1. SA DB Z press 4 x 6 ea (25#) [right into]
C2. Dbl DB row x 8 @2113 (25#) [1:30]

Stretch | 10:00


M | Subbed the stepmill for the erg because of hip flexion. Right side bugging a little from the move. Part B: I see what you did there. Booty burning by the last 5 reps of hip bridges. I would like to conduct a test. Remove all the TVs from the globo and see what occurs…

Tu | Dang starting with pull-ups = prefatigued. BTN press felt stronger than anticipated. Typically aren’t those harder from a seated position than from standing, no? This whole workout was a good practice in preventing straining neck face.

W | An hour of barbell fun! Deficit deadlifts felt really good; why do those weights feel so much easier standing on plate? More/different muscle recruitment? The push press was the limiting factor on the second part, and after all those pull-ups on Tuesday, it’s hard to straighten my arms today. The squats felt solid. No GHD to Roman extensions.

Sa | Favorite.

As you approach the point where Inner Basin Trail hooks up to the Weatherford Trail you get a pretty sweet view – from top down The Grand Canyon, Sunset Crater, Sugarloaf Peak, The Fairy-tail Forest.

eyespy.JPG

Su | Feeling a little hungover from my nature high, and a lack of sleep. But more than worth the exchange. Rolled through an oldie but a goodie. That part C was…

herd that.jpg
Herd

 

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En Feugo

“The best thing you could do is master the chaos in you. You are not thrown into the fire, you are the fire.” – Mama Indigo (another gem courtesy of Design Crush)

eadgclx
The rebel tendency queen, letting her bridges light her way

Lots of fire posts recently…Hmm. Let’s blame Daenerys.


24 May | Tu
Warm-up | Run + Mobility  with KBs

Work | Class workout
Deficit DLs 4 x 2 (165,175,185,195,185#)
Rest x 3:00
-then-
30/30’s, 4x, rotating:
Wall ball
Push-up
Pull-ups (zing zows)
KBS
DUs

Make-it-awkward brought to you by cat/cow | 20:00

23 May | M
Mobility | 3x
Prone glute press x 10
Bird dogs x 10 ea
SA plank x :20 ea

Warm-up | 3x
Run x 200m
Wall ball x 7
Push-ups x 7

Work | Back squat 5 x 1 (135,145,155,165,175#)
-then-
EMOM x 10:00
1-1/4 Back squat x 3 @ 50% of ‘A’ (90#)
-then-
Death march x 4 (25#ers)
Rest x 1:00 btwn
Stretch | 20:00


M | Maaaybe have a new 1RM coming on the back squat; 175 felt not hard.

The appetite’s been a little weak and I was feeling skinny after my workout, so I had ice cream for dinner! Good plan. Don’t wanna lose my gainz. Here’s the thing, people say it’s your hands that give away your years, and they are wrong. It’s flapjack booty! Of course I want to be mobile and healthy and all that, but I want the form to follow the function, yo. No slack in the mass. Dropping some archispeak on ya right therrr. 

Tu | The soreness from Monday’s squats really set in Tuesday afternoon. Really. Glutes and hammies. Made the engagement on the deficit DLs really apparent. Ali suggested I adjust my set-up a bit, getting my shoulders in position from more of an upright position, like a clean, and that really helped isolate the GH, and reduced the strain I was feeling in the lats.

The second half of the workout was a little Murph preview. Scaps, mid-back, and triceps: en fuego.

SPUDs

“What horrifies me most is the idea of being useless: well-educated, brilliantly promising, and fading out into an indifferent middle age.” – Sylvia Plath

One of my favorite new podcasts is Note to Self, “a tech podcast about being human”. My most recent favorite episode was about LEGOs, which I have loved since I was a small human, and no doubt played a role in my choice of professions. Bold colored blocks with which you can create anything! Or you can just leave them all over the floor for your nemesis to step on. Brilliant.

The podcast episode debates the evolution of the LEGO, from “free-building” into kits. (Bullshit gendered kits, I might add. ) It was a very interesting conversation; many audible “Yeeees!”s from this chic. I particularly liked the part on the addition of SPUDs. Those would be “Single Purpose Useless Decoratives”.  Hey I know a few of those! What a great acronym of what not to become. SPUD: the Lego version of the DNBs.

In other news, James Clear has provided me with the solution to my portfolio creation problem: portfolio (sans) pants!

portfolio pants
Oh man, I am gonna be so productive!

I know that’s what you’re thinking. What the fuck are you talking about, Morgan? Read this article and it will all make sense:

The Akrasia Effect: Why We Don’t Follow Through on What We Set Out to Do (And What to Do About It)


11 Jan | M
Pillars | 3x
GA Squat x 10
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | 1x
Row x 300m
Wall walk x 1
TGU x 2 each side

Work | 10:00 @ a consistent pace  (4 + 150)
Row x 150m
Bench press x 5 @ 65#
Wall-pressing dead bugs x :30
-Rest x 4:00-
10:00 @ a consistent pace (3)
Double KB swing x 5 (Singles x 10)
DU’s x 30
Wall walk x 2
TGU x 1 ea (44#)
-Rest x 4:00-
4 sets:
AD x 10 cals
Body row x 5
GHR x 7

Stretch | 20:00

09 Jan | Sa

Work | O-Lifting
Snatch pulls 5 x 3 @115% (115#)
Snatch + 2 OHS x 5 (75#) he-ips
4 sets:
Samurai squats x 5 ea (35#)
Banded dead bugs x 1:00

Stretch | 15:00

08 Jan | F
Pillars | 3x
Plank + reach thru x 10 ea
Super bird dogs x 10 ea
SL Elevated hip bridge x 10 ea
RDL x 10

Work| Deficit DLs 4×2 (185,195,205,205#)
4 rounds:
Rev Zercher lunge x 5 ea (55#)
Banded Pallof horizontal press x 10 ea
Monster walks x 12 ea
Rest x 2:00

Stretch | 10:00

07 Jan | Th
Work | Class
EMOM x 30:00
Evens: AD or row x :45
Odds: DUs x 20

Stretch | 20:00

06 Jan | W
Pillars | 3x
Wall press + rotation x 10
Elevated SL hip bridge x 10 ea
Prone Y glute press x 10
Clammie hold x :30 ea

Warm-up | AD x 5:00

Work | Clean pulls 7 x 2 (140,140, 150,150,160,160,160#)
Tall jerks 5 x 2 (65#)
4 sets:
Box squats x 3 (95,115,135,135#)
BTN press x 5 (55#)
Banded dead bugs x 10

05 Jan | Tu
Pillars | 3x
GA squat x 8
Super bird dog x 10 ea
Hip hikes x 15 ea

Warm-up | 3x
Row x 100m
Wall ball x 5
PUs x 10

Work | 6:00 class
EMOM x 16:00 rotating:
Bench x 3 (80#)
Dbl dead bugs x 8
EMOM x 16:00 rotating:
Thruster x 3 (75#)
Wall walk x 1 + 5 shoulder taps ea

Stretch | 20:00


The hips are still recovering from my week off in the frozen tundra. I was sore pretty much all last week in the lats and the hip flexors. Added some shoulder taps to the wall walk on Tuesday. Those samurai squats were rough Saturday. I feel them in my low back on the right side, WHICH I KNOW IS WRONG! And I added some GHRs to yesterday’s workout, because I am a hypocrite. Trust the program.

I really enjoyed hopping into the class workouts. It makes it easier when I am feeling not so into it, which usually directly correlates with the temperature in the gym. Hoping to be more focused at the gym this week than I was last. I’m making a comeback from the holiday season! Fucking holidays.

Gonna do some food logging for the next 30 days just to get back on track. And I’m gonna try to keep a lid, or cork, on the scotch until Superbowl SunYAY. Also going to shoot for fasted mornings 3-4 times a week just to see how it affects things. Working that metabolic flexbility #staybendy