Unmasked

Man is least himself when he talks in his own person. Give him a mask, and he will tell you the truth.” – Oscar Wilde

masked
Padded bra as vessel of truth…?

It turns out using your under things as a sleep mask might be the best place for them… Why naked sleep is better sleep, or additional reasons to justify your nighttime nekkedness.


17 Oct | Tu
Warm-up | 2x
Run x 200m
KBS x 5
Goblet squat x 5

Work | 6:00 Class
Back squat 3 x 5 (135, 145, 155#)
4x:
Row/AD x 20cals
KBS x 10 (44#)
Box jumps x 5 (24″)

Stretch | 15:00

16 Oct | Su
Mobility | 3x
GA squats x 12
Elbow plank + reach thru x 10 ea
Hanging leg raise x 8(2)

Warm-up | 3x
Run x 200m
Palms-up BB row x 10
KBS x 10

Work | Back squat x 1 (145, 155, 165, 175, 185#)
EMOM x 10:00:
1-1/4 Back squat x 3 @ 50% (90#)
-then-
EMOM x 10:00:
Slam ball x 10 (20#)

Stretch | 20:00

15 Oct | Sa
Warm-up | 3x
Row x 1:00 (focus on the knees and he-ips)
DUs x 30
Banded shoulder rolls x 10 each direction

Work | O-lifting – Week 7
Pause clean DLs 3 x 4 (165, 165, 175#)
Tall clean + clean 4 x 2 (95, 105, 105, 115#)
Rack jerk 8 x 1 (2 @105, 4 @115, 2 @110#)
3x:
Ring leg curls x 10
Reverse row sit-backs x 6

Stretch | 15:00


Sa | Tight low back, right side. All good minus the jerks, which felt slow and heavy.

Su | One-an-a-quarters and some slam balls. Yeeees. Felt good. Saving my OH lockout skills for Monyay’s Grace.

M | Raincheck on the Grace; required a rest day. Took it

Tu | Felt every muscle in my booty and hammies traversing the stairs into and out of work. The class workout was some much needed recovery. The BS felt sooo good, solid. Fired up in a very good way.

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Adding protein to your morning hot cereal is a terrible idea. Trust me, you won’t wanna stick it in your mouth. Protein powder in water: good – or at least chuggable. Baaab’s Creamy Hot Cereal: so tasty. Together: like a cement mixer that won’t get you drunk.

Really focused on the sleeps this week and the timing and quantity of quality eats. 

Feeding Time

“A Native American elder once described his own inner struggles in this manner: Inside of me there are two dogs. One of the dogs is mean and evil. The other dog is good. The mean dog fights the good dog all the time. When asked which dog wins, he reflected for a moment and replied, The one I feed the most.” ― George Bernard Shaw

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Spelling matters

03 May | Tu
Warm-up | 3x
AD x 1:00
BB RDL x 10
Monster walks x 10 ea way

Work | Paused snatch-grip RDLs 4 x 3 (75,85,95,95#)
[Mid thigh – ATK – mid sheen; abs braced, use scoops]
SL Hip thrusts 3 x 10
Rest x 1:00 btwn legs
3x:
AD x 20 cals
Ring rows x 15
Push-ups x 10
Rest x 1:30

Stretch | 15:00

02 May | M
Pillars | 3x
Prone glute press x 10
Arch up x 6
Hanging leg raises x 8(2)
Side plank clammie holds x :20 ea

Warm-up | 3x
Jump rope x 1:00
BB Bench x 10

Work | Bench press 3 x 10 (75#)
Rest x 3:00 between sets
3x:
SA bench press x 10 ea [bridge on bench] (30,25# DB)
right into
Lunging Pallof press x 10 ea
right into
Row x 500m (2:03, 1:59, 1:58)
Rest x 3:00

Stretch | 10:00


Felt pretty good post-hike Monday. The 10 reps sets are fun times, eeked out the last 2-3 on each set. No lat/tricep pain at all. The SA version took me a set to feel the “wind up” but I got there. My glutes lit up pretty quickly on the row.

I used straps on the paused RDLs so I wasn’t fucking with my grip and instead focusing on using the booty. Coming out of that mid-shin position, the engagement was strong in the gluteal region. Still learning the nuance between the hip bridge and the hip thrust. Feel them both working, so that’s a win. The AD rounds were nice; DJ always provides a bitchin’ soundtrack when he’s in the ‘nasium and Tuesday was especially good. The overhead door was wide open, sending out a beacon of awesomeness in the ‘hood. 

On the nutrition front, I’ve been eating really well; incorporating more carbs, mostly through potatoes, oatmeal and cream-of-wheat. I’d forgotten how much I love that stuff. The elitist version they sell at Whole Foods is called Farina-something, but it’s fucking delicious. It’s been hard getting in all the protein ’cause my appetite has really waned, especially after workouts. What?!? We’ll put that under “shit I never thought I’d say”. I’m on the fence about the upcoming nutrition challenge. I might just give that carb cycling template a try on my own. Looked into getting the Bod Pod Squad to come and that shit’s pretty reasonable. I’d like to know how much actual “lean mass” I should use in the equation.

In conclusion, is it still a tramp stamp if it’s on a dude?

The Line

“Isn’t interesting how we like to think of our world in black and white, clear cut delineations of things. But it’s really mushed to shades of gray, and it’s in those murky edges where the really interesting shit happens.” – the Hubbs

matta clark
“Splitting” Gordon Matta-Clark, 1974 | This artist fascinates me. He cut a house in two! Consider the logistics of that for a moment. Then check out the incredible images he got exploring “the line”

This week’s Reply All I really liked. It’s a story of a group of people being told to pick a side, and of the man who chose to live on the line.

“We are lost. But I don’t mean it in the negative way. We are lost in a way that we are free to find things. We are lost in a world that has so many opportunities.” – the guy residing on the line


22 Feb | M
Pillars | 3x
Wall-pressing leg drops x 15
Banded clammies x 10 ea
Scaption x 9 @5s ea
COB hold x :20

Work | 30:00
AD x 5:00
Wall walk x 2

Stretch + Homework | 30:00


Things felt much better after the movement session last night. The hip felt good, the back wasn’t tight and the shoulder and tricep did excellent with the COB holds.

My nutrition has really fallen in line (ha!) the last few weeks. Feeling really good. I guess not being able to move the way I want to reminds me I gotta keep things in check on the food consumption.

Partitioning Life & Infinite Fitness

the better question

Partitioned Grocery Carts

Started the weekend off at the grocery store. As I unloaded my goods on the conveyor, I got a comment from the fella in front of me about not having anything “bad” in my cart. Eyes on your own plate, bro! But, I think he was trying to give me a compliment, so I just smiled politely…

smile politely

I typically don’t have trouble spending all my money on filling up my cart with a colorful array of fruits & veggies and a stack of creature foods. But I still found this segment about partitioning shopping carts to be a really awesome idea. It turns out that simply by dividing the basket of a shopping cart into two halves with duct tape (that shit is handy as fuck), shoppers increased the amount of produce they bought. We all just need a reminder once in a while, eh?

Partitioned Incomes

This week’s Paleo Solution Podcast features an interview with Jared Stone, author of “Year of the Cow – How 420 pounds of Beef Built a Better life for One American Family”. If you eat meat, you should listen to this podcast. I’m definitely adding this book to the summer reading queue.

The podcast covers the transition of cattle from pastures into and on CAFOs and corn-fed diets.  Robb dropped a stat about how Americans in the 1900’s spent 40-60% of their household income on food, compared to a fraction of that currently. This lead me on a tangent that really surprised me. Here are some visuals:

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From an article on The Atlantic, “How America Spends Monday: 100 Years in the Life of the Family Budget” by Derek Thompson. Click the image to read the article

I wonder if we were to partition our budgets in addition to our grocery carts, If we might be a healthier nation…

Back to the podcast, I also really loved the evolution of the author’s initial question “How can I best use this grass-fed cow?” from an experiment in nose-to-tail eating into a much bigger interpretation of the same question:

“If I eat this grass-fed steer and I used the energy, the metabolic energy that it gives me and I go and I play video games for four hours, am I making the best use of that animal that I possibly can? If I go mindlessly surf the channels for two hours, am I making the best of that animal that I possibly can and that’s the other side that this forced me to confront and I didn’t expect it at all.” – Jared Stone

Okay, so, don’t waste that animal’s life by being a lazy fucking sloth – make a contribution. Got it.

Infinite Fitness

Lastly, I must mention the latest and greatest from the fellas at Barbell Shrugged. This week they have a great conversation with Kenny Kane of CrossFit LA. I really liked what this guy had to say. He also drew some cool diagrams on the chalkboard. Here’s a snippet in which he refers to one of them…

“Within this context, this pyramid to me is the physical. What is the physical? Twenty, thirty, forty percent? But the mental and emotional development, I put the word “infinite’ there because to me that’s infinite fitness. Maybe your metrics with age and time will decline, but if you’re mentally on it and if you’ve got your heart in the right place you’re going to continue to evolve with that disciplined physical practice over the arc of time.” – Kenny Kane


07 June | Sunday
Hike @ South Mountain
Geronimo – National – Mormon Loop
6.5 mi

06 June | Saturday
Warm-up | 3 rds:
AD x1:00
Wall press x10
Walking lunges x10
Mobility moves
DUs x20

Workout | Front squat 5×3 @105#
Rest x3:00 btwn
– then –
4 rds:
Death March 4 x1 @20# DBs (wall ball wall > whiteboard > back=1)
Rest x1:00
Single-arm press x5 ea (30# DB)
Rest x1:00

Stretch | 20:00

05 June | Friday
Warm-up | I can’t remember – didn’t write it down – but I did one.

Workout | (6 sets)
TGUs x50 alternating reps (35# KB)
Every 5:00, AD x15 cals

Stretch | 20:00


The TGU workout was a challenge. I started with the 35# KB and hoped to move up to the 44# KB for the last 10 on each side. But about halfway through I realized my actual goal would be to maintain using the 35#er for the duration. I did it. Next time: elbow sleeves. Rubbed those puppies raw. Haven’t done that since elbowing the heavy bag too many times.

Thought Saturday’s workout was gonna be recovery-ish. Ha! Those death marches are aptly named. Though one could also be called them heavy breathers. Mmm… let’s stick with the march. I really feel those in the glutei and my mid and low back. The front squats felt heavy considering there wasn’t a whole lot of weight on the bar, but I’m guessing the previous day’s get-ups made that so.

Loved the Sunday hike. The weather was beautiful, the trail quiet, and the company awesome. Screw Central Park, we’ve got you beat NYC:

geronimoooo

I am giving a new food journal app a try. Why? Well, a little because I like to monitor shit, but I hate tracking macros. And mostly because it involves pics and the idea of having a visual food log seems fun and fresh. The app is called Two Grand. The interface is pretty nice and I like that you can find recipes and set & track other goals, as well, not solely the eats.

06-07-01

Coasters

“Life is like a roller coaster. Sometimes it’s fun; sometimes it scares the shit out of you.” -life advice from CKMcA

fun scary squirrel


28 May | Thursday
6:00 Class

AMRAP x8:00: (3 + 207)
Row x200m
BB sit-ups x10 (35# BB)
HRPUs x5
– Rest x4:00 –
AMRAP x8:00: (4 + :45)
AD x1:00
KBS x10 (44#)
Goblet squat x5
– Rest x4:00 –
AMRAP x8:00: (4 + 35)
Tire Hits x20
DUs x20
Zing  zows x7

Stretch | 20:00

27 May | Wednesday
Warm-up | 3 rds:
Row x:45
Wall press x10
V-ups x10
DUs x20

Workout | Power snatch 4×3 (65, 75, 75, 75#)
Reset between reps
Catch & hold in quarter squat for :02
Abs – braced
Glutes – engaged
Shoulder blades – doin’ their thang
Rest x 1:00 btwn sets
– then –
Power snatch 4×1 (80, 85, 90 (PR!), 95#)
Reset. Pause @ catch. Check-in.
Rest x1:00
– then –
Power clean 4×3 (80, 75, 75, 75#)
Reset. Pause @ catch. Check-in.
Rest x1:00
– then –
Death march 4×1 (15, 20# DBs)

Stretch | 20:00

26 May | Tuesday
Warm-up | 3 rds:
AD/Row x:45
KB Snatch x5 ea
Wall walk x2
Mobility movements

Workout | Power clean 5×1 (130, 135, 140, 140, 145#)
Rest x3:00
– then –
4 Rounds:
Bench press x4 (75, 80, 80, 80#)
right into
Buenas Dias x5 (95, 105, 105, 105#)
Rest x3:00

Handstands | 10:00

Stretch | 20:00


Tuesday’s workout was a nice ease back into things after the holiday weekend. Things felt good. When 140# is easy:

And 145# is not (Git under it, Morgan!):

Wednesday’s power snatch series was fun. Things felt good. So good that I PR’d on the middle set! For not having done the movement much recently, I was really excited. Fuck that qualifier – I am excited!

PR self high five
The high-five, remote coaching style

The death march was good. Next time I’ll start with the 20#ers. I attempted the 26# KBs, but looked like the middle section of the demo – stutter stepping. 

I enjoyed Thursday’s class workout, both the company and the breathing. I think the two hardest components were the tire hits and the BB sit-ups.

Trying to incorporate some quality gelatin into my diet for my skin and my ‘do. Made these hot chocolate cubes.

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Hot Chocolate Squares. Better for you than, but not as delicious as, brownies

They do taste a little like hot chocolate, just with a chewy texture. Here’s the recipe from Real Food RN. Just make sure to add the water to the blender first. It turns out gelatin could double as cement and getting that shit out of the bottom of the blender may have required disassembly.

05-28-01

Refresh

“Be mindful when it comes to your words. A string of some that don’t mean much to you may stick with someone else for a lifetime.” – Rachel Wolchin

Oh man, that quote is so true. And for those of us who process externally, so unfair. #ExtrovertProblems

thanks
One way to combat the extrovert problems. Filling your mouth with… food.

I did my fair share of that up there while giving thanks last week. So many sweet potatoes. Also, I am pretty sure a day fell off the end of my life from all the sitting. The silver lining of my sit-itis was seeing the best Geico commercial ever. And being crowned Thanksgiving 2014 Scrabble Champion.

Despite all the sitting and frigid temps, I do enjoy going back to the little nook of the world I grew up in. There’s something about it that always clears my head and reminds me of what the point of all this is, and it puts the priorites back in the proper order if they may have gotten shuffled around a bit. That being said I am de-fucking-lighted to be back home in Phoenix and am refreshed and ready to take care of business, in all the spheres.


01 December | Monday
5:00 Class

Back Squat Wave Load 3,2,1 (135#)
1:00 rest between mini-sets
3:00 rest between waves

4:00 KB Long Cycle (45 reps w/ 26# KBs)

Stretch | 20:00


Partnered up with KP and worked up to 135# on the last single. Back squat felt really great, though maybe a bit light. Working with a fellow quad-dominant partner, focus was on keeping the glutes involved.

The long cycle was tricky because the 26# felt a little light, but the 35# seemed impossible. Maybe the next short cycle I should test the impossible. Scored 45 with the twenty-sixers. Looking forward to see what hurts manana… Four minute abs!

I’m thinking I am gonna keep on logging the food through the holidays, both to keep me accountable and to just see where my macros end up with the addition of the supplements. Now that the sugar detox is complete I can work my way through a couple new cookbooks. Trying my hand at Nom Nom Paleo’s Bone Broth this evening…

12-01

Adaptation

“The nation that will insist upon drawing a broad line of demarcation between the fighting man and the thinking man is liable to find its fighting done by fools and its thinking by cowards.” –Thucydides

HIII-yah
How badass is that?

Found this really informative article via the social media today, “Stop Stretching, You’re Wasting Your Time – Here’s What to do Instead“. Awkward and somewhat misleading title. But it’s filled with info on hip pathology, adaptation, fake hip extension and other things I aspire to know more about.

If that sounds boring, here’s a great video on how to get Venus Dimples. “The first factor is genetics. You have no control over that. ” WTF? Some people aspire for scoops, other want back dimples. Apparently.


11 November | Tuesday

Echo Canyon
@ Camelback Mtn
2.5 miles of fun

10 November | Monday

-Facial release + mobility | 15:00

Warm-up | 3 rounds NFT:
10 wall balls
20 DUs
10 KBS

Training | 4 sets:
DB bench press x5 (30#, 35# SA fail, 35# KB fail)
3:00 rest
– then –
15:00 TGUs (25:00 @35, 44#, bottoms up @26#)

Stretch | 20:00

09 November | Sunday

Rest Day


From the top, I hiked Echo Canyon for the first time in over a year today. That is such a beautiful hike. And it turns out sunset on a “holiday” is a great time for it as the traffic on the trail was light. I made it to the top in just under 34:00, without running, just keeping  a steady pace. My fastest time to the top that I know of was 27:00. Not that it’s a race, I was just kinda wanting to test where I am with my aerobic base.

Echo in 34

Monday’s bottoms-up get-ups were really fun. And much more challenging that I’d thought they’d be. I look forward to continue to work on those. Now, why is it that I can lift more on the DB Bench when I am doing both arms at the same time vs single arm? The 30# DB didn’t feel all that challenging, but as there was only one 35# DB I tried using that single-arm style. And failed. Then I tried a pair of 35# KBs. And failed (but mostly because getting them in the position for bench was really awkward.) So I went back to the 30#. That was a long story. The end.

Sunday was an active rest day and it was nice.

Thinking I am going to stop the food logging in a week. I will have logged for 28 days, which seems like a good sample size. Totally slipped up on the sugar detox today. What? There were some madeleines in the office. They were delicious (and surprisingly sweet, so I think my buds are adjusting.)

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