In Flight

“I am becoming more silent these days. I’m speaking less and less. But my eyes, god damn, my eyes see everything.” -A. Non

meditated_AF

Returning from some time off, I haven’t spent much time with the screen machines (likely the source of so much dumb shit). I did, however, use my flight times to catch up on some podcasts (anyone else, get the voms when they read on the plane?) and explored some new ones. Not much else to share with you at the moment, so here’s my playlist, in order of enjoyment:

What are you guys listening to these days? Let me know! Unless it involves vegans or the orange man occupying the White House. (Hey, it doesn’t read “ALL the dumb shit”.) Don’t kill my vibes, bruhs and bishes.


03 July | M
Mobility | 3x
GA squat x 10
Bird dogs x 10 ea
Scap press x 10
Wall-pressing dead bugs x 10 ea

Warm-up | 2x
Row x 1:00
KBS things
TGU x 3 ea

Work | [Repeat-ish]
A. Back squat x heavy single (135, 145, 155, 165, 175, 185#)
B. EMOM x 10:00
1-1/4 BS x 3 @ 50% (90#)
Incline treadmill x 10:00
Row x 10:00

Stretch | 15:00

04 July | Tu
Mobility | 3x
Glute press x 10
Prone Y raise x 10
Hanging leg raise x 10

Warm-up | 3x
Row x 1:00
Banded RDLs x 7 ea
Wall walk x 1

Work | [Repeat-ish]
A. EMOM x 20:00, rotating:
Deadlift x 3 (185#)
BTN push press x 3 (5@85, 90, 4@95#)
B. EMOM x 10:00, rotating:
Pendlay row x 10 (65#)
Wall run x 10 ea

Stretch | 15:00

05 July | W
Dropped my ass into some nature

06 July | Th
Mobility | 3x
GA squat x 10
Elbow plank + fwd tap x 10 ea
Reaching dead buuuhhgs x 10 ea

Work | [Repeat Buffet]
A. TGUs 3 x 3 ea (35, 44, 53#)
B. Reverse Zercher lunge 3 x 8 ea (75#) [1:00 btwn legs]
C1. SA DB Z press 4 x 6 ea (25#)
C2. DB row x 8 @2113 (25#ers)
D. 5x:
Goblet squat x 6 @33×1 (35#)
Jumping lunges x 10
FLR x :30

Stretch | 20:00

08 July | Sa
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | Row x 10:00
E’ry 2:00 perform PU BB row x 8 + DUs x 30

Work | Return to the Mountain [Repeat]
A1. Seated SA DB press 4 x 10 (22.5, 3@25#) [1:00]
A2. COB x 5 @ 30×3 [1:00]
B. RFESS 3 x 10 ea (20# DBs) [1:00 btwn legs]
C. 4x:
HSW x 15’ Slam ball x 10 @20#
Row x 150m
Rest x 1:00

Stretch | 20:00

09 July | Su
Mobility | 3x
Cossack lunge x 8 ea
Slow AF scap presses x 10
Popes x 15 ea

Work | [Repeat]
A1. DUs 3 x 30
A2. SA KB carry x 20m ea (SC/45, OH/40, SC?45#) [:15]
A3. DB RDLs x 8 (35#ers) [:15]
A4. SA DB snatch x 8 ea (35#) {:30]
B. Seated hammies 3 x 12 (75, 80, 80#) [1:00]
C. Bike x 40:00 20:00


Didn’t take any notes, or vids on vacay. Got some movement in and enjoyed taking in the change of scenery and getting (and staying) outdoors. Returned to Globo Mountain (the desert edition) REALLY freaking sore in the nates. (That means buttocks. Shit you learn playing Scrabble. No, Mom, bukkake is not a mushroom…) Rolled through some repeat sessions; am feeling good.

Had a brunch date to get to and ran outta clock on Sunday. Did have time for a selfie though:

cake me
Steps for vacation hangover recovery:
Step 1. Take advantage of the globo lighting to catch up on some gym selfies while wrapping up your sesh on the bici
Step 2. Follow sidewalk instructions

Don’t worry. I only go cross-eyed when I selfie. 

Who’s Your Kevin?

“You are just me, living a different life.” -Aubrey Marcus

the first Kevin I think of
The first Kevin that comes to mind… handling the groceries like a boss

I’m not sure if it’s the pool or the remote location, but house-sitting seems to have taken my podcast consumption to another level. Having caught up on all my usual ear snacks, I sought and found a new-to-me podcast and, oh man, was it good. The Rules of Success Podcast Episode #40 features Kate Galliett. I found it to be an awesome conversation. I’ll tease you with what I found to be some of the highlights:

  • Who’s your Kevin right now? Who are you Kevin to? Who are the people who are helping you develop as a human?
  • There’s more than one road to Rome. But not Ahwatukee.
  • Take what’s good and leave the rest. There’s something to take away from any situation.
  • How you do one thing is how you do everything. If Kevin trains with shitty form Kevin carries the groceries with shitty form. I think you could extrapolate this further, too. How you train is how you work is how you love, etc…
  • We find who we need to. How neural drive can translate to the intangible components of life, pulling energy and people to us. It’s the Law of Attraction!

So, who are your Kevins…?


19 July | Sunday
Active Rest Day

Dog-walk + an aerial fitness class
DTP 45DNC Day 05 (10)

18 July | Saturday
Mobility | 10:00

Workout | EMOM x30:00 (95#)
Deadlift – Hang Clean – High Hang Clean – Push Press
swapped Front Squat for the Push Press half way through

Stretch Class | 20:00

DTP 45DNC Day 04 (10)

17 July | Friday
Workout | 30:00
AD x5:00
Wall balls x5

Stretch | 20:00

DTP 45DNC Day 03 (10) 


The last few workouts have been all about keeping the wheels greased and seeing how the body feels. I’m a good kinda sore from the barbell EMOM on Saturday. Sunday’s aerial fitness class focused on stretching and mobility, and that felt good. I continue to work on sleeping in a good position, trying not to irritate the shoulder or the hip. Things are moving in the right direction; I’m feeling better than last week.

Coming off the first weekend of the Nutrition Challenge, I found that I’m eating more carbs than I thought I was, though the Qwest bars could be a contributing factor. As I’ve killed the box of bars already, I’ll be switching to the protein powder this week. We’ll see how that changes the breakdown. I’m still working on getting that protein number up to where it should be, but being back in my own kitchen can’t hurt.

I’ve exceeded my daily allotment of calories as determine by My Fitness Pal on two of the challenge days so far. I don’t sweat it because I don’t log my activities. It’s my understanding that the calories are a rough target, but that we should put more emphasis on hitting the macros. I suppose this depends on the individual and where they are at. How is that ALWAYS the answer!?

I don’t log my activities because it seems so imprecise, so relative. What one person considers rough, another might find easy. This article from NPR links to an activity compendium which is very extensive and very specific. Where do you draw a boundary between exercise and activity? My personal aim is be more active overall, so I try not to compartmentalize which activity “counts” and which doesn’t. But then again, I guess it comes down to the individual.

So when it comes to the fitness apps, and life, the benefit isn’t in the tool, it’s in how you use it. Thanks, Katy Bowman.

07-19-01

Ebb & Flow

“Life doesn’t get easier or more forgiving; we get stronger and more resilient.” -Steve Maraboli

life wears water wings
If life were a toddler in water wings

 

I just started listening to a new podcast by Stephanie Gaudreau over at Stupid Easy Paleo. On a recent episode of Harder to Kill Radio (yeah, how great is that title) she chatted with my girl Kate Galliett. They covered all the usual topics, but the part that had me hollering “yes!” at my iPhone was their conversation about mindset.

“Unpack that story. Fit for real life means you move well, you think well, and you move well through space and time, meaning you – as a whole human – carry yourself forward… You’re not held back by beliefs that are self-limiting.”

They continue on with a discussion about resiliency and being able to ebb and flow with whatever it is that life – and the people in it – bring to you. And how then, this whole-being fitness leads to self-evolution. (Yes!) And, like iterations of software, we become upgrades of our former selves. I find myself to be Leah 3.7, on the cusp of 4.0. There has definitely be 3 significant demarcated iterations amongst the incremental ones.

So, what version of yourself are you…?


27 June | Sat-Ur-day
MFR | 10:00

Warm-up | 3 rds:
Wall balls x10
Wall Press x10
HRPUs x8
V-ups x10
Mobility moves

Workout | EMOM! x30:00
Rotating:
Bench Press x5 (65×2, 75#xR)
DUs x30
Power Clean x1 + Hang Clean x2 (95×2, 105#xR)

Straaatch | 20:00

25 June | FriGAY!
Warm-up | Mobility:
Hip bridges
Clammies
SL Hip bridges

Workout | Front squat 5×1 (115,125,135,145,145#)
– then –
EMOM x10:00 (75#)
1-1/4 front squat x3 @50% of “A”
– then –
EMOM x10:00
KB swing x10 @44#

Stretch | 20:00

25 June | Thursday
Rehab Socks/Rest Day

24 June | Wednesday
Happy Hour Class!

Workout | 30:00 rotating
Farmer carries x100m (44s)
Wall walk x2
Row x400m
AD x30 cals
Rope x:50

Stretch Class | 20:00

23 June | Tuesday
Rehab Socks/Rest Day


This week, things felt a little tender and tight on the right side, so I backed off quite a bit and took a couple rest days. I hit the foam roller a little too hard on Monday and irritated things rather then expediting my recovery.

I don’t think it’s a single movement that fires up my hip region; I think it’s that I’m still in the process of re-establishing the brain-glute pathway and correcting my movement pattern on that side. Who knows how long it took to develop, so it’s understandable that it will take some time to correct. (I write that last line merely as a note to myself; I seem to have to constantly remind myself that this isn’t a matter of fixed or broken. It’s a process. The process is the goal.)

Moving on, Wednesday’s class workout felt good, though it was tougher than I’d anticipated! That row- AD combo was challenging.

I approached Friday’s workout with a, “Let’s just see how this feels…” mindset. I didn’t push it on the single rep front squats and was prepared to drop weight on the 1-1/4 version, but didn’t need to. I incorporated some “glute activators” in the warm-up – an effort to gain some mental awareness there. Between all the stimuli and the short shorts in the ‘nasium, sometimes I get distracted…

distractions
Ya herrr?

Okay, back to squats. Here are rounds 9 and 10 of the Front Squat EMOM:

Saturday things were feeling pretty good. Did some light MFR and a solid warm up. Chose to go with an EMOM as I wanted to do some work whilst keeping myself in check on the volume and the movement patterns.

Finally, and randomly, I dig using the skittle plates. It’s a bit of a mind game – they take up less space on the bar so I feel like I perceive that there is less weight loaded. Just an initial hypothesis, but I’ll be interested to see how things progress.

Today’s “Questions for TG” segment is brought to you by the latest and greatest from The Wolf. This week’s Paleo Solution Podcast features Coach Summers, and you know  how that guy keeps it real. They spend some time discussing the Jefferson Curl. I don’t know if this is a good demo but as I didn’t see a free version from GB, and seeing this guy has a beard…

I just (working on that) found it interesting what Coach Summers has to say – how it doesn’t matter how strong you are if you aren’t mobile. Word. I really liked that podcast episode.

06-27-01
Ate my body weight in protein for, what likely was, the first time ever on Friday. Holy shit, that’s work. Hopefully it gets easier as it becomes more of a habit… and after I have my tiger paws on the supps.