Placebo

“The bourgeois prefers comfort to pleasure, convenience to liberty, and a pleasant temperature to the deathly inner consuming fire. ” -Hermann Hesse

save yoself-01.png


01 Mar | Th
Mobility | 3x
Cossacks x 8 ea
Bird dawgs x 10 ea
Scap press x 10
Rev curl-ups x 10

Work | FTA
A. Stairs x 15:00
B. 3x:
RDL x 5
GM x 5
BS x 5
Kang x 5
C. FS 5 x 5 [3:00] (130, 135, 2 @140, 145#)
D. Close-grip lat pull-downs 4 x 12 [1:30] (75, 3 @85#)

02 Mar | F
Work |
A. 4x:
BB bench x 10
Pull aparts x 10
KBS x 10 (45#)
B1. (Neutral-grip DB) Betch 5 x 5 [1:00] (3@25, 2@30#)
B2. Dbl DB bent-over row x 10 [1:00] (3@25, 2@30#)
C. EMOM x 20:00, rotating:
PC + PP x 3 (subbed tall cleans) (5@95, 5@105#)
DUs x 30 (all UB)

03 Mar | Sa
Mobility | 3x
Cossacks (Yep, again! I am really enjoying how these feel) x 8 ea
Wall slides x 10
Pistol aka glute check x 2 ea
Shoulder CARs x 3
Hip CARs x 1

Work |
A. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8
B. Sumo DL 7 x 2 – build [2-3:00] (185, 2@195, 2@205, 215, 225#)
C1. Dip hold 4 x :30 [1:00]
C2. COB lowers x 5 @3_13 [1:00]
D1. McGills 3 x :20 ea
D2. Bent-knee leg raise x 10 Wall-pressing DB x 20 reps
E. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8

Stretch | 15 glorious fucking minutes

04 Mar | Su
Warm-up | 3x
Wall ball x 10 @15#
KB RDL x 8 ea @35#
KB press x 5 ea @25#

Work | FTA
A1. Box squats 5 x 5 (125, 130, 3@135#)
A2. SL hip bridge x 10 ea
A3. Hip extensions x 10 [2:00] (15#)
B. EMOM x 20:00, rotating:
Slam balls x 10 @ 20#
Dbl DB push press x 10 + sit-ups x 5 (25# DBs)

Stretch | 10:00


Th | Felt a little sluggish.

F | Felt better. Banged up shoulder was the limiter on B1; pressing out the bottom is where it’s sticky and doesn’t feel good. Same shoulder was NOT having the push press, even at BB only, thus the substitution. The cleans felt snappy, kept the lbs light.

Part A footage for fun, (I was curious to see if the pull aparts looked different on one side than the other):

Sa | Dang the sumos felt fast off the floor. Made the set-up checklist: toe turn, turn on quads, spread the floor, shoulders, breath, drop the scoops straight down, lift. Two-twenny five is my standard DL 1RM, or at least it was 07 Dec 15. Shoulder wasn’t having any hanging from the bar. Thigh rub on the dead bugs which made me laugh; that’s where all that ice cream has gone. Sweet. That means more lbs on the sumos, yes?

Su | Sore in the upper booty meat from the sumos. And in the lats where they connect to my arm pits. Workout felt good. That part B gets me fired up. Kept the grip neutral on the push presses and that seems to be okay on the shoulder; as were the KB presses in the warm-up. We’ll see how things feel tomorrow.

Prepping for the running in April – and preferring to avoid the treadmill – I am going to incorporate the alternation run/jog into the morning dog walk. We’ll see how much Bo loves that ❤ I just recently noticed he’s got the senior dog rocking horse run happening now. Seriously, how do we deserve dogs?

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Garden Gifts

There are days that walk through me
and I cannot hold them.
So I fall in love with the man in the moon.
He makes the tide uncover me. Then takes off
his glasses and explains, ‘I’ve brought you
this gift: the starkness of my hands and
the crater of my mouth.’

-Katherine Larson, The Gardens in Tunisia”

arsenault for you


12 Feb | M
Work | FTA
A. 4x:
Cossacks x 10 ea
SL HB hold x :40 ea
Reverse fly x 10 (10#)
B. FS 5 x 3 [3:00] (135, 2@145, 150, 145#)
C. 1-1/4 BS 3 x 4 [1:30] (105#)
D1. Snatch-grip RDL 3 x 10 [!:00] (95, 105, 105#)
D2. BTN PP x 5 [1:00] (65, 75, 85#)

14 Feb | W
Warm-up | 3x
Row x 1:00
KBS x 10 @45#
ATYs x 5 ea

Work |
A1. Seated SA DB press 5 x 8 ea [1:00] (25#)
A2. Pendlay row x 10 [1:30] (80#)
B. Neutral-grip DB bench 4 x 8 [1:30] (25#)
C. PU machine 3 x 10 [1:00] (60#)
D. Pallofs 3 x 15 ea [:30 btwn sides] (20#)

17 Feb | Sa
Mobility | 3x
Cossacks x 8 ea
Wall slides x 10
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 8

Work |
A. 4x:
Row x 300m (1:16, 1:17, 1:16, !:15)
Dip hold x :30
COB hold x :25 (failed on the last round at 10s, jumped back up for 10… and then 5)
B. 4x:
Sled walk (135#)
McGills x :45 ea
DB bis x 15 ea (17.5#)
C. Stairs x 20:00

Stretch + handstands | 15:00

18 Feb | Su
Mobility | 3x
Shoulder CARs x 3 ea
Prone y raise x 10
Hip CARs x 3 ea
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10 @15#
KBS x 10 @45#

Work |
A. Sumo DLs 7 x 2 – build [3:00] (185, 195, 205, 2@215, 2@225#)
B. Front-rack fwd lunge on a plate 3 x 10 ea [2:00] (35/40#)
C. 5x:
DUs x 30
Sit-ups x 10
Jump lunge x 10

19 Feb | M
Warm-up |2x
Mob things
Thoracic rotations x 8 ea
Pistols x 3 ea

Work |
A. Bike x 20:00
B. Row x 10:00 (2175m)
C. 4x:
HSW x 10m
Step-ups x 5 ea
Side bridge x :30 ea
D. Bike x 20:00
E. Row x 10:00 (2157m)


M | Held the HBs for the full forty. Boom. Lots of shaking and very uncomfy. I anticipate feeling those tomorrow. And the day after. Squats felt good; definitely feeling yesterday’s during today’s.

W | Right shoulder limiter on the presses and bench. Pull-ups were a challenge, aaand mildly frustrating due to grip.

Sa | Felt sore and slow. But much better after.

Is being called a cunt supposed to be offensive? Huh. Sounds powerful to me…
pussypetals.jpgS
uddenly I feel like I should watch American Beauty.

Su | According to this blog it’s been… before this blog that I’ve done sumo-style as a lift (not part of a met-con). I really liked them; really felt the movement in my legs and booty rather than my lats/back. Cool. My 1RM for standard DL is 225… and the last two sets sumo at that weight felt strong, and left much in the tank. Cool. Did I say that already? All excited after the DLs… and then got slapped in the face by the front-rack. Ooh those are mean. 😉

M | Really sore booty. The movement felt good. Zen rowing.

 

 

Begin(ner) Again

“You may have to fight a battle more than once to win it.” -Margaret Thatcher

New things shaking up the balance of chaos and order in life right now; I’d forgotten what it’s like to be a beginner at something – which obviously means I need to pursue it more. I’ve been mulling over this talk from B. Petersen (thanks, TG).  Timely considerations on the power of humans to posit and go after the potential in life, and the sacrifices we make in order to do so. And that question about earning the right to identify with an idea, testing it in your own life to see what of it, well, yeah… begin again.


09 Jan | Tu
Mobility | 10:00

Work |
A. Stairs x 15:00
B. Bike x 15:00
C. 5x:
SA FR carry x 30m ea (40#)
KB snatch x 5 ea (35#)
Hollow rocks x :15
Cossacks x 20
D. Stairs x 10:00

10 Jan | W
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Rev curl-ups x 10

Work |
A. Bike x 20:00
B. Good mornings 4 x 10
RNT x 5 ea
1-1/4 BS x 5
C. FS 5 x 3 [3:00] (145, 4@150#)
D. Zercher squats 3 x 7 [1:30] (105, 105, 110#)
E. Pallofs 3 x 20 [1:00] (20#)

12 Jan | F
Mobility | 3x
Shoulder CARs x 3 ea
Popes x 15 ea
WP DBs x 1:00
COB hold x:20
Hip CARs x 3 ea

Work |
A1. ½ Kneeling BU SA press 4 x 7 ea (18#)
A2. RNT reverse lunge [band pulling out] x 8 ea
A3. Rope x :45 [1:00]
B1. DB Incline bench 5 x 7 [1:30] (22.5, 25, 30, 3@25#)
B2. Pendlay row x 10 [2:00] (65, 70, 3@75#)
C. Wide-grip lat pull-downs 4 x 10 [1:00] (70, 75, 75, 80#)
D. Hanging knee raise 3 x 12 [as req’d]

13 Jan | Sa
Mobility | 3x
SL elev HB x 10 ea
Elbow plank + fwd tap x 10 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
Wall ball x 10
Slam ball x 5

Work |
A. 10x: PC x 2 + Jerk x 1 [across] [2:00] (115#)
B. Snatch-grip DL 5 x 3 [3:00] (155#)
C. GHR 3 x 12 (10#)
D1. DB bi’s 4 x12 [1:00] (20#)
D2. Tricep PDs x 12 [1:00] (20#)

Stretch | some

14 Jan | Su
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Windmill x 5 ea

Work |
Bike x 15:00
Home yoga x 60:00

15 Jan | M
Mob + warm-up | 3x
Wall slides x 10
GA squats x 10
Wall walk + taps x 10

Work |
A. 5x :
Rope x 1:00
SA DB snatch x 5 ea (35, 4@40#)
TGU x 2 ea (45#)
Scap Pus x 10
B. Push press 5 x 3 [2:00] (85, 90, 95, 100, 100#)
C1. Pull-up machine 4 x 8 [1:00] (70, 70, 70, 80#)
C2. Dip x 8 hold x :45 [1:00]
D. Plank + alternating LL x :40 [:30]


Tu | Serious DOMs from Sunday, especially in the high and ousside boo-tay. Snatches felt super snappy, but then that’s moderate lbs, so… math. Part C = abz.

W | Front squats felt really good, as did the zerchers.

F | The RNTs with the band pulling out were crazy, especially on the left side. Couldn’t get into position with the 30# DBs on the bench, that right shoulder is still having it’s moments, but provided I kept the lbs down a bit, there wasn’t any pain. I think the lat machine is the busiest one in the joint; but hooray for Friday night! I got it all to myself. The hanging from the bar on D shot my grip before my abz, fo sho.

Sa | Jerks were the limiter on the barbell. Having been doing many jerks… and I could tell! But the cleans felt really great, though that’s pretty light for ma cleans. REALLY felt the DLs in the glutes, and then every contraction of my hammies on the GHR after. Those. Were. Painful. (In a good way.) Right side is the limiter on the bi’s – wanted to stop working on the last couple reps of the last two rounds. Made some faces and that did the trick.

Su | Started a cardio workout, had a thing, ended up getting in some movement with an hour long YouTube home yoga flow.

M | Part A had me sweaty as hell; singles are not my forte. Push press felt good, the shoulder really forced me to utilize the dip. Shoulder wasn’t having the dips, so made it into a hold. The new-to-me planks were work, lots of activation in the trunk.

Makin’ Eyes

“The moment was all; The moment was enough.” -Virginia Woolf

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[Eyes Wide Shut] Francesco Guardi, The Ridotta in Venice with Masked Figures Conversing
It’s all connected; we’re all connected >>> Positive resonance + the importance of eye contact

Lazy blog post season is in full effect. This might change now that the lights are up, I’m fully stocked with whisky and nog, and have The Holiday, Love Actually, and Bridget Jones looping on the wall-mounted screen. (So fucking basic.) Or it might not. The possibilities are endless…

In the spirit of the season – but not because of it – I’ve been on a Jorden B. Petersen Podcast binge. Pretty interesting stuff, despite my tendency to resist all things Biblical, but I haven’t put finger to keyboard about them yet. Consider that my Chekov’s gun… Ha!

Okay, now to the serious business: What’s your favorite holiday flick and how do you like to watch it? For example: Die Hard in nothing but tall socks with a bottle of Fireball.


28 Nov | Tu
Warm-up | 3x
Bike x 2:00
Wall ball x 10
SA KB snatch x 5 ea

Work |
A. 4x:
SL DB RDL x 8 (35, 3@ 40#)
½ Kneeling SA press x 8 (25#)
RNT reverse lunge x 8 ea
B. Back squat 5 x 3 [4:00] (145, 2@ 155, 3# 160#)
C. Front squat 3 x 5 [2:00] (115, 2@ 125#)
D. Stepmill x 15:00

29 Nov | W
Work | [See Friday]
A. Bike x 20:00
B. 5x:
Sled push x 20m
Sled pull x 20m
Farmers carry x 20m
SA FR carry x 20m ea
C. Stepmill x 15:00

01 Dec | F
Mobility | 2x
Wall slides x 10
Scap press x 10
Shoulder CARs x 3 ea
Bird dogs x 10 ea
Glute press x 10
Reverse curl-ups x 10

Work |
A. Bike x 20:00 TGUs
B. 5x:
Sled push x 20m (135#)
Sled pull x 20m
Farmers carry x 20m (50/55, 55/60#…)
SA FR carry x 20m ea (40, 45#…)
C. Stepmill x 15:00

Stretch | 10:00

02 Dec | Sa
Warm-up + Mob | 3x
Banded RDLs x 10 ea
Banded rows x 8 ea
Windmills x 5 ea @ 25#

Work |
A. 5x:
Row x 300m
Push-ups x 5
Bird dogs x 10 ea
Bench 5 x 5 {3:00] Snatch-grip RDL 3 x 10 [2:00] (95, 105, 105#)
C1. SA DB Incline bench 3 x 10 {RI] Push press 3 x 5 (75#)
C2. Pendlay row x 10 [2:00] (65#)
D1. Pull-up machine 3 x 10 [1:00] COB hold x :30 [:30] (30, 21, 24)
D2. Deeeips x 10 [1:00] Dip hold x :30 [1:00]

Stretch | 10:00

03 Dec | Su
A. Row x 20:00 (4477m, 2:18)
B. Stepmill x 15:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral step-ups x 10 ea
D. Bici x 15:00

Stretch ‘n’ savor | 10:00


Tu | Right shoulder is bothering me a little bit so I went light on the presses. Squats felt great even without lifters. Gym’s been craysay busy so I had to just snag the rack whilst it was free.

W | Hopped on the bike, but was just not feeling it…

F | Picked up on Wednesday’s workout, but subbed TGUs for the bike because I was feeling like a brat. The sled and carries felt good.

Sa | Shoulder all jacked from sleeping wonky with holiday visitors. The pressing was a no go. Did my best to adapt movements. What would my grade be, TG?

Su | Was sure that row was gonna suck; it was actually awesome! Found a breathing groove, closed my ojos, and cued the gym jams in my earbuds. No lower back fatigue, nada. And those lateral step-ups sure are feeling stronger and less awkward. It’s interesting how the cadence of the stepmill – I keep it at a pace where I am not holding on to the rails at all, and I am not mouth-breathing, usually level 7 or 8 – can help me check that I pressing(stepping) well, without any knee cave and using the flutes. I can not say as much for the dude next to me. No judgement #pantsablaze

I know I’ve been short on protein and veggies the last week or so with all the holiday festivities. Filled the fridge with cruciferous shit and meat, so stocked up there, too, and back in bidnass.

Choice or Chains?

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed, and you haven’t been.” –Marcus Aurelius

Kids Getting Hurt might be my favorite thing on the internet right now. (Thanks, Matty Nice!) The (delayed) reactions caught on the record, also interesting; “Is this where I’m supposed to cry?” Nah, kiddos, let’s choose laughter.

On his latest podcast episode, Robb Wolf hit up Gretchen Rubin for a chat about The Four Tendencies. If you’re wondering what the fuck The Four Tendencies are, I don’t know what to tell you. I expected more outta you. That not helpful? Fine. I was just playin’ anyway.

The Four Tendencies is system that identifies different ways people react to expectations. My tendency is Rebel (though I lean a little to the Questioner). Rebel is the tendency of choice. No, not like the meat. That would be Prime.

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According to the framework, Rebels “resist all expectations, outer and inner alike. They act from a sense of choice, from freedom. They resist control, even self-control, and enjoy flouting rules and expectations. They sometimes frustrate others—and even themselves—because they resist any expectation, even one that’s self-imposed. Rebels resist habits, but they can embrace habit-like behaviors by tying their actions to their choices and their identity.”

I think that last line is particularly compelling for me, personally, as I can struggle with doing that to an extreme, chaining myself to one particular identity or another. As someone who is also resistant to change – not just expectation – that can be an issue. Listening to the podcast was a good reminder for me about the importance of owning that knowledge about myself, then taking a step back and looking at a things, people, a situation, and maybe a belief in a different light, from a different perspective.

“Most misunderstandings in the world could be avoided if people would simply take the time to ask, ‘What else could this mean?’” -Shannon L. Alder

So yeah, choice – it’s e’rywhere. What are you choosing at this moment? What are you chaining yourself to?

A: The sofa! It’s football season! (Or did we just go a little BDSM? Pick a safeword. I say “Trump” – if that doesn’t make your dick limp, I don’t know what will.)


Day 264/365 | W
Mobility | 3x
Wall slides x 10
GA squat x 10
Reaching dead bugs x 20

Warm-up | 3x
Row x 1:00
KBS x 5
KB snatch x 5 ea
KB RDL x 5 ea

Work |
A1. Deads 7 x 3 (4@ 185, 3@ 195#) [1:30]
A2. Half-kneeling DB press x 7 ea (25#) [1:30]
B1. Buenos dias 3 x 10 12 (75, 75, 65#) [1:30]
B2. Dbl DB row x 10 (25#) [1:30]
C1. [Cable] pallof press  3 x 12 (20, 25, 25#) [1:00]
C2. Bent-over reverse flies x 12 (10#) [1:00]

Home yoga | 25:00

21 Sept | Th
Mobility | 3x
Scap press x 10
SL elev hip bridges x 10 ea
Reverse curl-ups – slow as a motherfucker x 10

Warm-up | 3x
Wall walk x just one!
Slam ball x 5
Kang squats x 10

Work |
A1. SL RDL 4 x 10 ea (45# KB) [:30]
A2. FS x 8 [BB only] x 8 [:30]
B. Concentric front squats 5 x 3 (105, 115, 3@ 120#) [3:00]
C. (Prone) Hamstring curl machina (45, 50, 45, 45#) 4 x 12 [1:30]
D1. Hanging bent-knee raise Dip holds 3 x 8 :40 [1:00]
D2. SA DB snatch x 5 ea (35#) [1:00]

23 Sept | Sa
Saturday Hike Club
Geronimo – National – Mormon loop | 6.5 mi

24 Sept | Su
Mobility | 3x
Scap press x 10
Super bird dogs x 12 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Wall balls x 7
KBS x 7
Push-ups x 7

Work |
A. 4x:
Single-unders x 50
SA DB bench x 5 ea (30#)
Chinese row x 5 ea (30, 25, 25#)
B. Push press 7 x 2 (2@ 95, 2@100, 2@105, 110#) [2:00]
C1. SA DB snatch 4 x 3 ea (35#) [right into]
C2. Sled push x 20m (+135, 3@ +160#) [2:00]

Stretch | 15:00


W | Deadlifts felt good. It’s crazy how much more I am feeling the pushing through the floor. Felt them a ton in my lats. Then to move onto the kneeling press. Ooh. Had to be mindful of hip positioning with those. Toughest move of the workout were the good mornings. Was curious about my form, but forgot my phone to captcha some footage. The reverse flies are also a weak spot. Ten seem light, but I do a neck thing when I go up to 15#ers, so… Ten it is… For right now.

Th | Pre-training status: feelin’ the posterior chain, particularly the low back and hammies. I enjoyed the sequencing of this session, part A was like a second warm-up. Ish. Those KB RDLs got my QL speaking on the left side. I notice that happens when I do the kangs, too. Noted. I am really feelin’ (both senses) the concentric lifts. And my lifters. Subbed dip holds because there is a serious lack of places to hang from at the globo gyms. DB snatches sure get my heart rate hard.

Sa | It was a nice day for a hike.

Su | It was a nice day to push a sled. I don’t know how much the sled weighs, nor did any of the employees manning the joint. So those numbers posted are the plate weight.
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Immutable Forces

“I don’t know why people are so keen to put the details of their private life in public; they forget invisibility is a superpower.” – Banksy

el tiempo.gif

99% Invisible >>> What do “the others” see?


07 Sept | Th
Mobility | 3x
Bird dogs x 12 ea
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Wall balls x 7 @16#
Ring rows x 7
KBS x 7 @35#

Work | From the archives
A1. Front squat 4 x 5 (115#)
A2. RNT x 10 ea
A3. GHRs ( -, 10, 10#) [2:00]
B. EMOM x 10:00: KBS x 10 @ 50#
C1. DB bi’s 3 x 20 (15#) [1:00]
C2. Cable tri’s x 20 (30#) [1:00]

Stretch | 15:00

08 Sept | F
[AM] Friday Hike Club | Two Bit Peak
[PM] Home yoga | Vinyasa Flow for the Noobs

09 Sept | Sa
Mobility | 3x
Wall slides x 10
Cossack lunge x 8 ea
Reverse curl-ups x 10

Warm-it-up | TGUs

Work | From the archives
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (40#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Foam roller face | 15:00

10 Sept | Su
Warm-up | 3x
Row x 1:00
DUs x 20
ATYs x 5 ea

Work | Archives a la carte
A1. Chin-over-bar hold x :30 [1:00]
A2. Dip hold x :30 [1:00]
B. BTN press 4 x 5 @ 41×2 (50, 55, 50, 50#) [3:00]
C1. KB RDL 5 x 12 ea (45#) [1:00]
C2. KB snatch x 5 ea (40, 45, 40, 40, 40#) [1:00]
D. Cable pallofs 4 x 12 ea (30, 40, 40, 40#) [1:00]

Handstands at home | NFT


Th | Really like the KB EMOMs.

F | Ooh sore from the FS. Recovery things today.

Sa | Ooh sore from all the things. Just put in some work and got the body moving. Not sure why I’m feeling a little beat up this week; Sleeps were solid. Eats, too. Not on the crazy bus. Just listening to my body… Peaks and valleys. Ebbs and flows. Peanut butter and… everything.

Su | Tested hand positioning on the BTNs, and that one-count at the bottom. Yep, it’s way harder when that’s not zero. The heavier KB snatch wasn’t snappy so dropped it back down in lbs and maintained.

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.