“Sometimes magic is just someone spending more time on something than anyone else might reasonably expect.”  -wisdom from Penn & Teller’s silent half (the latter)

like wabbits.jpg

To create magic in the kitchen, spend some extra time on the nuts. And leave little counter space…

17 Apr | Tu
Warm-up | 3x
KBS x 5 (35#)
SA snatch x 3 ea
ATW x 3 ea direction
RDL x 7 ea

Work |
A. 5x:
Row x 300m
PUs x 10
Air squats x 10
B1. SA DB press 4 x 8 ea [1:00] (20#)
B2. Dips x 10 [1:00] (66#)
C. Bent-knee hanging leg raise 3 x 10
D. McGills 3 x :45 ea
E. Bike x 20:00

Apr 18 | W
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 10
TVAs x 15

Work |
A. Sumo DL 7 x 2 [2:00] Go by feel (195, 205, 4@215, 225#)
B. 4x:
Sled walk x L (sled +135#)
KB FR carry x L ea Cross-over step-ups x 5 ea
SA OH carry x L ea SC carry x L ea (55#)
C. Bike x 20:00

Apr 20 | F
Warm-up | 3x
Samurai squats x 3 ea (30#)
Banded row x 8 ea
Banded RDL x 8 ea
Pistols x 2 ea

Work |
A. Stairs x 12:00
B. 5x:
KBS x 10 (50, 4@55#)
SL RDL x 7 ea (45#)
SA press x 7ea [1:00] (25#)
C1. Dips x 10 [1:00] (72, 66, 2@60# assistance)
C2. Pull-up machine x 10 [1:00] (72/66, 3@60#)
D, McGills 3 x :45 [:15 btwn]

21 Apr | Sa
Warm-up | 3x
Bike x 1:30
Wall balls x 10 @15#
OHWL x 16
Slam ball x 5 @20#

Work |
A. 10x Snatch + OHS [2:00] (75, 85, 75, 4@80#)
B. PC 10 x 2 [2:00]
C. Zercher squats 4 x 5 [1:00]
D. Stairs x 10:00 40:00

22 Apr | Su
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Wall-pressing dead bugs x 20

Warm-up/Test the back status | 3x
RDL x 3
BB row x 3
Press x 3
Kang squat x 3
DUs x 30

Work |
B. PC 10 x 2 [2:00] (3@115, 3@125, 4@115#)
C. Zercher squats 4 x 5 [1:00] (105#)
D. Bike x 20:00

Tu | Canyon calves in full effect. Felt so good to foam roll. You better believe the booty and the hip didn’t bug at all… over due for some brit brit.gifThis workout smoked my upper body; started with the push-ups – it’s been a while. Continued with the OH pressing and deeeips – it’s been a while. And finished with the hanging from the bar… felt like I could barely get my hands over my head. Hahaha! But felt good to move. Need to get back in a consistent routine.

W | The DLs felt good… until I want to do the KB carries on part B. Mid-back on the right side was not having it. Adapted to just keep moving. Where duh fuc did my motivation go for realz? Still feeling zapped…

F | Increase in the desire to be at the gym today, which felt nice. Really liked part B. The dips and pull-ups felt way stronger than they did Monday – maybe more recovered from the Canyon? The longer time on the McGill makes my neck hurt – gotta investigate where I need to adjust that. Fuck my noggin is heavy.

Brit Brit with the neck demo. Man, she always comes thru…

Sa | Warm-up – good. Snatches were feeling a little rusty, with the first could sets being power snatches. Seven set was the best snatch I’ve done at the globo! Got all the way under it – no power. Some might call this a squat snatch, even. Obviously, those people would be wrong, and we would classify them with the people who hike blasting their shitty music. Anyway, got in position for the next set, created tension in my arms for the pull and oooooh mid-back on the right side – so angry. This has happened before – on that side, with the snatches – so I took the rest of the workout to the stairs and am hoping a little rest is the Rx.

My coach really is from the future, and knows his shit; stress and barbell equal a bad idea for this chic. A good reminder to shake off my ego, and lean on my coach’s knowledge, experience, and outside perspective.

Su | Actually wanted to go to the gym today. Of course you did, Gunz, because even the slightest of injury reminds you what it’s like when you can’t… Anyway, didn’t have a plan just wanted to move and see how things felt. The back felt good – a little tender on that side with the foam roller, but I didn’t dig in. Mobility and warm-up felt good so I went for it – the rest of Saturday’s workout, but light. I subbed a longer session on the bike for the stairs since I did a bunch of that yesterday, and miiiiight go for a sunset hike after I get a few things done at work. Yeah you read that right.


fearsome > fearless

“You must understand fear so you can manipulate it. Fear is like fire. You can make it work for you: it can warm you in the winter, cook your food when you’re hungry, give you light when you are in the dark, and produce energy. Let it go out of control and it can hurt you, even kill you… Fear is a friend of exceptional people.” – Cus D’Amato

Alexis Diaz | To be defeated by life is worse than to be defeated by death

21 Aug | M
Mobility | 3x
GA squats x 10
Wall slides x 10
TVAs x 15

Work | From the archives
A. Bike x 10:00
B. 5x: Row x 300m + Push-ups x 10
C. Bike x 10:00
D. 5x: Row x 300m + Chinese row x 5 ea (22.5#) + Jump lunges x 20 OHWL x 20
E. Bike x 10:00

Stretch, but mostly drinking water | 5:00

23 Aug | W
Mobility | 3x
Bird dogs x 12 ea
Shoulder CARs x 3 ea
Reverse curl-ups x 10
Popes x 15 ea

Warm-up | 3x
Wall ball x 7 @16#
KBS x 7
KB press x 4 ea

Work |
A. 3x BB only:
RDL x 3
Row x 3
Press x 3
FS x 5
Kang squat x 5
B. Back squat 5 x 5 @32×1 (130#) [3:00]
C. KB FR onto a 4” platform 3 x 10 (30#ers) [1:00 btwn legs]
D1. RDL x 10 (100, 110, 110#) [:30]
D2. Windmills (35, 40, 40#) [1:30]

Stretch | 10:00

24 Aug | Th
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slide x 10
Elbow plank + fwd tap x 10 ea

Warm-up | 3x
Wall walk + 10 taps
Ring rows x 7
Slam ball x 5

Work |
A1. Half-kneeling BU KB press 4 x 8 ea (15, 20, 20#) [:30]
A2. Pendlay row x 12 (60#) [1:30]
B. Concentric bench 5 x 5 (75, 85, 95, 3@90#) [3:00]
C1. Pull-up machina 3 x 10 (60#) [1:00]
C2. Dips x 10 (60#) [1:00]
D. 3x:
SA HP snatch x 5 ea (35#)
Farmer’s carry x 20m (50# KBs)
Bear crawl x 20m

Stretch | 10:00

26 Aug | Sa
Mobility | 3x
Wall slides x 10
Frisk squats x 3
Glute press x 10
Reaching dead bugs x 20

Work | Pre-Hump
A. Bike x 20:00
B. 3x:
Cossack lunge x 10 ea Cross-over step-ups
Handstand stills x AMSAP
DUs x 20
C. Bike x 25:00
D. EMOM x 10:00: KBS x 7 + push-ups x 5

Stretch | 15:00

27 Aug | Su
The Hump(hrey’s)
9.5 mi

M | Unreal sore from Sunday’s squats. I see how that whole hypertrophy training works der, with all the reps. Rolled through an archived workout to alleviate some of that soreness. Subbed overhead walking for the jumping lunges. Random workout observations:  row cadence is tricky when someone is rowing right next to you.

W | New moves: kang squat. Felt those lots in the posterior chain and hammies. Back squats felt good; lots of “finding the glutes” on  reps 4 & 5 – and keeping it explosive on the up – kept me at 130#. The front racks onto a plate – is that core stability work? That’s where I felt it – like keeping the chain connected.

Th | The concentric bench were interesting, and perhaps made easier because the safety supports were a little high (if I put them lower the barbell would have bench resting on my chest). Bench isn’t a strength of mine, so being able to do 3 sets of 5 at 90# surprised me. Reduced time under tension – since you are starting at the bottom? The pull-ups were hard, but felt really good, positionally – as did the dips. Ooh dem bear crawls….

crawlin fierce.gif

Sa | No sooner do I yammer on about the body feeling fucking amazing, then my right hip flexor decides to pretend it’s a glute. Hey, dude! (ya just know it’s a dude) You’re a tiny little guy; you’re not sized to pick up that kinda work. Anyway, that’s why I dropped part “D” and dropped the cossacks (those did NOT feel nice on the right side). Spent some additional time mobilizing that right flexor. We will see what tomorrow brings.

Su | Oh, The Hump. What a great hike! The weather was lovely; no storms, some picture-perfect fluffy clouds, and chilly at the top. Due to some navigational detours I got a later jump than I had planned, but, man, that didn’t take away from the experience at all. Until about 11,000’ up I felt fantastic, breathing good, but not a big deal. But man, shortly after passing the 11,100’ marker it got rough. From the saddle to the summit was very challenging. It took 2:30 to summit and about that (2:15) to descent with a good half hour at the top, taking in the general splendor aaand snacks! The cereal treat bar – Rice Krispies, but sub Cap’n Crunch (Right!? Fuck yeah! Or so I thought…) may not have been the best idea. Shortly thereafter I was pretty sure I was gonna vomit. Buuut I didn’t. Also got a gnarly headache which didn’t resolve itself as quickly as the upset tummy. In hindsight, I’m gonna attribute them both to the altitude.

And if you ever wonder what’s the faster way to go from zen to murder, my answer would be the commute from Flagstaff to Phoenix on Sunday afternoon. The solution: mix tapes and some dirty spice from Late for the Train #tipsfromSavage

Witness Marks

“We are what we pretend to be, so we must be careful about what we pretend to be.” – Kurt Vonnegut

Delicate Dependencies by Crystal Morey

Recently got my grill shined up. The dental hygienist – who’s been cleaning people’s teeth for 34 years – asked how old I was when I wore braces. I asked how she could tell, because it sure isn’t perfect alignment of my teeth (No, I don’t wanna reel that one in! Stop asking #flavorsaver) She said there were subtle marks where the wires had subtly scored my teeth. It got me thinking about people, and how we are an accumulation of witness marks. It makes me curious about what people pick up on. And who we pretend to be.

22 Apr | Sa
Mobility | 3x
Glute press x 10
Wall slides x 10
Elbow plank + side reach x 10 ea

Warm-up | 3x
Row x 1:00
OH walking lunges x 16
DUs x 20

Work |
A. Single-leg glute bridge hold x :30; Rest x 1:00 btwn legs
B. Back squat 4 x 5 @22×1 (125, 3 @130#); Rest x 3:00
C1. Pull-up 4 x 10 (3 @60, 70# of assistance); Rest x 1:00
C2. Dip x 10 (see C1 notes); Rest x 1:00
D. Bike x 20:00

Stretch | 15:00

23 Apr | Su
Warm-up | Row x 500m
Kettlebell swings

Work | First workout at Marina Heights!
A. Power snatch [light and fast] 10 x 2 (85#); Rest x 2:00
B. Clean pulls @110 % 3 x 3 (175#); Rest x 2:00
C1. Leg extensions 4 x 15 (65#); Rest x 1:00
C2 [Seated] Hamstring curls x 10 (3@110, 120#); Rest x 1:00

24 Apr | M
Pre-warm-up-for-all-the-hyphens | 3x
Bird dogs x 10 ea
Slow-like-old-people-fucking scap presses x 10
Reverse curl-ups x 10

Warm-up | 3x
KBS x 10
DUs x 30

Work | [from the archives]
A1. Front squats 10 x 2 (125#); Rest x 1:00
A2. Wall runs x :30 (10 ea): Rest x 1:00
B1. Single-leg KB RDLs x 10 ea (50#); Rest x 1:00 btwn legs
B2. KB snatch x 5 ea (35, 3 @40#); Rest x 1:00
C. 5x: KBS x 15 + DUs x 30 [for time]

Stretch | 15:00

Sa | Hip bridge holds are no joke. And make for edge-of-your-seat video footage. But seriously, try them and see how good you are at keeping your hips level. The back squats were fun with a mirror. Not sure the last set was “x1” out the bottom… or a full 2-count either. The pull-up machine is gonna lead to some gainz, I am sure of it.

Su | New places of soreness in the lats and booty today.

Had fun testing the barbell at the globo, thank you. Felt super weak with the snatches until it occurred to me that I was using a 20 kilo barbell. Ahh. The fifth set finally felt nice and smooth and fast like they’re intended to be. The pulls felt slow but seemed okay via instant replay, so I stayed at 175#. The machines at Marina Heights are a little different than the ones at the ball park; your seat moves with the contraction. Check out the rocketship.

The leg extensions were SO intense after the barbell work; the curls less so. Also, Marina Heights has stall bars… Forgot to check on the sled.

M | Kinda weird working out at the ball park when there’s a game going on – think fishbowl. The whole place breathes a roar when the plays are good. The modern Colosseum. Rolled through the workout. Cut out “C” due to time restrictions. Lame.

Feeling chubby in the middle; time to reel in the eats and unplug.


If you don’t get out of the box you’ve been raised in, you won’t understand how much bigger the world is.” -Angelina Jolie

recovery values
Full Recovery = 1.0 or greater (Image from “You Don’t Need More Training, You Need More Recovery” via Breaking Muscle – link below)

Today I am heading back to the box I was raised in! Gonna earn all the recovery points. I might drop-in to a local affiliate. I might not. Either way, it’s gonna be great!

01 July | Wednesday
Rest Day

30 June | Tuesday
Warm-up | +/-2 rounds:
Row x1:00
V-ups x10
DUs x20

Workout | Deadlift 5×1 (185,195,205,205#,-)
– then –
Segmented  Snatch-grip DL 4×4@50% of single rep above (105,105,105,95#)
Rest x2:00
– then –
Single-leg hip bridge 3×20 each leg (small movement, big burn)
Rest x1:00

Stretch | 20:00

29 June | Monday
Light MFR | 10:00

Warm-up | 3 rds:
Wall balls x10
HRPUs x8
Mobility moves
DUs x20

Workout | Incline Bench Press 4×10@ 80% of your 1RM (75,75,70,70#)
Rest x3:00 btwn sets
– then –
3 rounds:
Bar dips x4
Rest x1:00
Chin over bar hold x:20
Rest x2:00
– then –
Band assisted dead bugs 4×1:00

Stretch | 20:00

30 June | Sunday
Active Rest (NFT):
Dog Walk x4mi
Vacuum x30:00
Pool time x60:00
Nap x90:00


Monday | Tender delt on the cap of my right shoulder from Saturday’s EMOM I’m guessing. Dips didn’t go as well as I’d hoped; with the band they felt much better than without. I’m not sure if that’s because there was less load so my movement pattern was better or what. I think it’s possible that I guard that right shoulder a little, limiting how I move. Maybe?

The footage, as requested. First, unassisted, AKA “Sticky” Dips, followed by the band-assisted version…

Loved the loaded dead bugs! …And watching the dudes fall over themselves to watch Amber squat in her no-pants shorts.

this needs to be an emoji too
Another emoji dream that needs to happen

Tuesday | Coming off last week’s “Sweet baby Jesse, I blew myself up again” scare, I took it easy on the deadlifts. They didn’t feel that great so I stopped after set four. The segmented versions were awkward in that I kept trying to make it a segmented snatch. I’m sure it’ll get easier as I get more familiar with the movement. Segmenting the movement makes a person really aware of where they are at in each section of the  lift, that is fo’ sho’! I enjoyed doing them – they were hard. And I got to use straps.

The SL hip bridges were great – small movement, big burn.

June rearview-01

Eating a lot of protein makes me feel like I might only need to eat every other day. So.Full. Not sure I can stick to it, but feel like I should give it a few weeks. Vacation week is sort of an outlier, so I’m thinking I’ll give it a try through mid-end of August. Provided I don’t start busting outta my pants in the wrong places.


Ballerinas & Birthmarks

“Big things are often just little things that people notice.” -Markus Zusak, I Am the Messenger

birthmarks and ballerinasI adore that photo. There’s so much happening… and it just makes me smile.

Okay, now a random question to ponder on this wonderfully rainy and day-dreamy Friday in the desert: What if birthmarks tell us the story of what killed us in a past life?

Whoa. So many options. Today, I believe in my past life I was caught off guard and stabbed in the leg by a white walker while trying to get in Jon Snow’s… boat. Yep.

04 June | Thursday
Warm-up | 3 rds:
Row x:45
SA press x5 ea
Walking lunges x10
DUs x20

Workout | – A –
Clean pulls 6×3 @160#
– B –
Power clean 5×2 @105#
Rest 2:00
– C –
Ring FLR x4:00 in least amount of sets as possible (6)
Stretch + MRF | 25:00

03 June | Wednesday
Warm-up | 3 rds:
Wall ball x8
Zing zows x8
V sits x8
DUs x20
Mobility Bidnass

Workout | Press 4×1 (80, 85, 85, 90, 90)
– then –
5 Sets:
Press x10 @ 50% of “A” (45#)
Rest x1:00
Stationary dip lowers x3
Rest x1:00
Slam ball x5 (30#)
Rest x1:00

02 June | Tuesday
Warm-up | 3 rounds:
Wall ball x10
HR Push-up x5
Wall walk x1
Banded hip bridges x10
Mobility moves

Workout | Back squat 4×1 (145, 155, 165, 170#)
– then –
Back squat 3×10 reps @ 85#
– then –
Tabata row for meters (850m)

Tuesday I didn’t push it on the back squat; the right hip is still a little tight, shadows of pre-PT situation. The movement felt good. Here are the requested vids:

The partial back squat was really interesting. Started out by feeling it in the quads rather than in the cakes. I experimented each set trying to keep the glutei involved. By limiting the range of motion to the top half of the bottom half (what?!) –  not bottoming out, but not going up to a quarter squat – it seemed to help keep the glutes engaged. Trial and error. Repeat. It’s like fucking science class up in here. My hypothesis: 

nose job and boob gap
Preach on it Kelly

Also, I am going to remember the tabata row next time I need a quick kick in the ass.

Tricep Wednesday was enlightening. My 1RM on strict press is 95# and man, I struggled to get 85# up. Took me a few reps to get the position right on the dips – where my shoulder didn’t feel like it was moving wrong. Seemed to help to bend my legs rather than pike them, but I suspect that’s just because it kept my forward on the matador. Matador! Roll that Rrrr…

Thursday was a day of firsts; first run at heavy clean pulls with straps AND the first time I’ve used the competition style plates. (BGPs!) There’s soooo much room on the bar now. Not that that was an issue before. All the clean work felt great. The FLR on the rings was much harder than I had anticipated. I had no doubt about accumulating 4:00 in 4 sets. It took me six. And lit up my lower back. Gotta do some more of those.

I am experiencing some tingling hands and forearms which I attribute to the presses on Wednesday. I will be putting in some extra time on the foam roller and with the lacrosse ball today after stretch.


Make Time

“Sometimes it’s to your advantage for people to think you’re crazy.” – Thelonious Monk

sorry for the inconvenience
I like this article, 18 Things Everyone Should Start Making Time for Again. I tried to pick a favorite, but couldn’t. And if you add “while drinking coffee” to each item…

 05 January | Monday
AM – 6:00 class

3 Sets:
Front squat x4 (115,125,125#)
1:00 rest
OH walking lunges x10 steps (45#)
2:00 Rest

3 Sets:
Pull ups x Unbroken (3,5,3)
right into
Wall ball x Unbroken (27,30,22)
right into
DUs x Unbroken (oh sheeeit)
2:00 Rest

Stretch | 20:00

PM – remote coaching

MFR | 20:00

4×5 Seated press (60,65,65,70#)
2:00 rest

Dips 4 sets x AMRAP-1 (boxes: 8,7,7,6)
1:00 min

4x30s Wall run w/ shoulder taps

Stretch | 20:00

Been a while since I’ve worked out early in the morning (beyond taking the dog for a walk or run) and oooh. I totally failed on the double-unders – could not get the timing down. It was pretty funny. (Well, it pissed me off at the time, which I find funny as I type this.) Front squat is feeling rather challenging – so I guess it’s good that we are doing that cycle.

Had an extra workout in the queue – and  after my performance this morning I decided today was the perfect day to complete it. The foam roller felt so good after the AM leg work. Press felt good, dips were good – they don’t bother my shoulder when I do it on the boxes but I am guessing that’s because it’s a lighter load. Wall runs were good but tough, Trunk is feeling weak. I don’t know if it’s actually weaker or if it’s the post-holiday mind games – a few days off and some drinking negates all progress ever, ya know.

Playing catch up on the Gymnastic Bodies Handstand Challenge. Hoped to get all caught up but was pretty fatigued after the wall walks. Completed the Day 1 challenge:



Kiss the Sky

“Be patient toward all that is unsolved in your heart and try to love the questions themselves, like locked rooms and like books that are now written in a very foreign tongue. Do not now seek the answers, which cannot be given you because you would not be able to live them. And the point is, to live everything. Live the questions now. Perhaps you will then gradually, without noticing it, live along some distant day into the answer.” – Rainer Maria Rilke

I really liked the article on DTP’s blog today, “How to Have a Year That Counts“. I was quizzing the Post-Stretch Class Champagne Club about whether or not people kept a list of their goals, a physical, hard copy clearly spelling out what they want to accomplish/tackle/burn down in the upcoming 365 days. Twenty-five percent said yes. (To be fair my sample size was four.) Anyway, I loved the part about the Paleo recipes and the Outlook folders… and the ending of a bad relationship and tackling the NeaderBoss. And I know it says, “Free yourself,” but this will be the ear worm for the rest of the year:

I’m working on updating my goals dreams to post on this thing… I am so awesome at making the list, but less awesome at keeping that shit on the front burner. I need to make something I see every day – laminate and post it in my shower. (I am totally kidding; there is no lamination in Casa de Morgan. Or comic sans.) Or I could just put Beyonce on my fridge.

dem goals
She has such nice hair


31 December | Wednesday

New Year’s Eve Day!

Foam rolling | 15:00

Warm-up | Ali’s drills

Training | 6 rounds:
1:00 Tire hits
1:00 AirDyne
1:00 Fwd leaning rest aka perfect planks
1 TGU ea side (35#)
1:00 Row

Stretch | 20:00

30 December | Tuesday

MF Release | 20:00 (ooh them delts – or whatever the wing muscles are that end in your armpits)

Warm-up | 3 rounds:
10 KBS
5 push-ups

– then –

3×5 Strict Press (65, 70, 75#)
1:00 Rest
5x Dips
3:00 Rest

Then, all out for 4 rounds:
1:00 burpees
1:00 dbl rack hold
1:00 row
1:00 rest

Stretchin’ | 20:00

Wednesday: What a fun class! If I had to order the components according to what I perceived as hardest it’d be tire hits, FLR, TGUs, AD/Row. A minute of tire hits is less hard than a minute of burpees, but still no joke. Though it’s really fun to hit things.

Andrews Motto
AC’s Motto for 2015

Tuesday: Strict Press makes me feel weak and my numbers on that lift have been  pretty freaking static. But then, press isn’t fun, like clean and jerks or snatches. And I tend to like to do the fun things. Know thyself.  In the “all out” portion of the day, I’d say I struggled most with the rack holds; sure the breathing was hard, but my upper-back muscles were pretty freaking fatigued so I struggled to hold the rack. Hehe. Maybe I should have squeezed ma glutes harder.  Also a minute of burpees is rough. Nothing as graceful as a burpee…

That second elephant - that's how the burpees feel
That second elephant illustrates perfectly the grace of the burpee

Whatever muscles are on the inner thigh – from behind – the adductor magnus, perhaps (I don’t know.) anyway those are SAF from, I’m guessing, the front squats. I am very cool with that. The hips are feeling good, again. Rejoice. (And no more kickboxing.)

Two rounds of coffee because Giant sells amazing *and organically grown* beans. Score. And the sleep has been good.