Sorcery

Attention squared
Know your sources. Where’s that coming from…?

The last couple weeks have presented me with many opportunities to be an observer… of some new surroundings (gym anthropology) and of myself. Truth be told all of life gives us that chance, right? But are we paying attention? And are we open to seeing the full spectrum of things presented to us?

I really liked this article Raymundo shared with the DTP crew, Every Movement Is a Skill, If You’re Listening. That’s not actually the title – it’s a way better one! Read it and tell me I’m wrong. It reminded me of a recent exchange between The Aussies about movement and how it is – and isn’t – like porn: it’s not about how it looks (okay, it’s a little about how it looks), it’s about how it feels.

So let’s rearview: you gotta be open to it (new methodology – globo and that other thing) and engaged in the process enough to feel it, not excessively focused on what it looks like in the mirror(s) or from inside your box. You get all that?

Of course you did.

brit brit gimme a wank
Surely a better method to lure passengers off over-sold flights #sorcery

And speaking of new things, here’s my new favorite channel – MegSquats:

Oh man, I have the best sources. How about the single-leg squats!? Gimme some… (See workout notes below.)


11 Apr | Tu
Warm-up | Orient thyself
Row x 500m
Bike x 8:00

Work | [Doing it anyway]
A1.  BB incline bench 5 x 5 (75#); Rest x 1:00
A2.  Single leg RDL x 10 ea (44#); Rest x 1:00
B1.  DB bench 3 x 5 (30#); Rest x 1:00
B2.  Rev DB fly’s x 10 (12.5#); Rest x 1:00

Stretch + roll | 15:00

12 Apr | W
Warm-up | Row x 500m
3x:
PVC things
DUs x 30

Work | [with Mr. Megs]
A. DL 7 x 3 (185, 6@ 195#); Rest x 2:00
B1. Single-arm DB snatch 7 x 3 ea (35, 35, 5@ 40#); Right into
B2. Single-leg hip bridge x 10 ea (20#); Rest x 1:00
C. Lat pull-downs 4 x 10 (70, 90, 80, 60#); Rest x 1:00

Straaatch | 10:00

13 Apr | Th
Warm-up | 3x
DUs x 30
KBS – goblet – ‘round da – snatch x 5 ea
Reverse curl-ups x 10

Work | [I don’t always do 5 rounds, but when I do, I do 6]
A1. [Seated] Single-arm DB press x 5 ea (25, 2@ 27.5, 3@ 30#)
Rest x 1:00
A2. Chinese row x 10 (15, 5@ 17.5#)
Rest x 1:00
B. EMOM x 10:00
KBS x 7 (60#) + push-ups x 5
C. Bike x 20:00

Stretch + mob | 10:00

15 Apr | Sa
Mobility |3x
GA squats x 10
Scap press x 10
TVAs x 15

Warm-up | Bike x 5:00

Work | [TTW Things start making sense…]
A. RDLs 7 x 5 (125#); Rest x 1:00
B1. DB Bi’s 4 x 20 (17.5, 15, 15, 15#)
Rest x 1:00
B2. Tricep push-downs x 12 (Rope grip, 25#)
Rest x 1:00
C. [Seated] Hamstring curls 3 x 10 (70, 90, 90#)
Rest x 1:00
D. Leg extension 3 x 10 (70#)
Rest x 1:00

Bonus: TGUs x 10:00 (50#)

Stretch | 20:00


Tu | So uncomfortable…

W | The RDL into hip bridges had me (and the Zor-cerer… Yep. That WAS dumb!) breathing nicely and all kinds of day-after sore (speaking for myself on that last part). Exploring the pull-downs, thus the all-over-the-board on the lbs. Got too heavy and started repping all janky-like so I backed off and refocused on feeling the initiation of the movement and where I felt it down and up the chain as the movement progressed. Also… abz.

Th | The swings felt fantastic and the reflections (So. Many. Mirrors. And sneaking lighting that makes you look jaaacked! Magic tricks, indeed.) were fun. I really enjoyed blowing the dust off my gym jams for the “cardio” portion.

Sa | I am perplexed and excited by all the contraptions for squatting at the globo. Aaand I eyed a floor-mount for landmines! I’m digging all this new stuff to try. The tri’s and bi’s really revealed asymmetry in movement and how/where I feel them. The leg extensions and curls… slayed me! I’m am beginning to recognize how the globo cycle has the ability to add to the toolbox, not taking away from the work I’ve already put in. And man was it fun to wrap up with some of my favorites – the TGU – after doing new things! 

In addition to new digs, people, and methods, I also performed some internet searches I’d not imagined I’d be doing a mere 6 mos ago. Like “seated or laying hamstring curl machine”  or “proper form cable tricep push-downs“. Sources matter – so much contradictory info – so I need to flush out the “Catalyst Athletics” of globo reads.

Lastly, AD hunting on the CL got me like…

Entropy

“The more voluntary suffering you build into your life, the less involuntary suffering will affect your life.” – Tim Ferriss

sex-and-sausage
Happy Show by Stefan Sagmeister

The Fuel of Pain and The (Sex &) Sausage of Happiness.


07 Feb | Tu
Mobility | 3x
Single-leg elev adductor squat x 10 ea
Scap press x 10
Banded clammies x 10 ea
TVA wall drops x 15

Warm-up | 3x
AD x 1:00
Barbell row x 10
DUs x 30

Work |[Fave]
10x:
Back squat x 4 (2 @125, 3 @135, 5 @145#)
Rest x 1:00
Wall run x :30
Rest x 1:00
5x:
Single-leg RDL x 10 ea (44#)
Rest x 1:00
KB snatch x 5 ea (44#)
Rest x 1:00
5x: [for time]
KBS x 15
DUs x 30

Stretch | 15:00

08 Feb | W
Warm-up | 3x
AD x 1:00
KBS x 10
Goblet squat x 5
Banded rows x 10
DUs x 20

Work | Oh-lifting – Week 4
Pause clean pulls [1″ – BTK – mid-thigh, across] (165#)
Rack jerk 6 x 1 [build] (115, 120, 125, 130, 135, 140#)
Yoke walk practice for Saturday

Stretch ‘n’ chat | 20:00

09 Feb | Th
Mobility | 3x
GA squat x 10
Elbow plank + reach thru x 10 ea
SL elev hip bridge x 10 ea

Warm-up | 3x
AD x 1:00
Single-arm banded rows x 10 ea
Wall balls x 7
Reaching DBs x :45

Work | EMOM x 30:00, rotating:
AD x 1:00
Pistols x 3 ea
Handstand walk x 10′ or :30
-then-
Banded hammies 5 x 7 ea (blue)

Stretch | 20:00


Tu | Always good to remember to start the squat with a sip, sip. The wall runs felt outstanding.

W | Sore ass booty… Wait. What? Yes. From all the BS, made the pause pulls rough. The jerks felt good. Worked from the blocks… I like it.

Th | Lots of folks in the 6:00 class meant not a lot of room, nor equipment, so mixed it up. Hit at least 10′ on every HSW: progress.

Second week of the time-restricted eating window. I set my goal to be a 14-hour fast window, but man, that’s hard to hit, working out in the evenings, and then eating after. I mean, the science says the benefits are there at 12 hours, but it’s too soon to tell. I feel really good, though am definitely ready for some eats by the time I hit the twelve.

Here’s a screen shot of the past week:

zero_progress-01

And on the fasting front, with all the sickness going (and sticking) around lately, check out the video abstract for this study. Interesting stuff…

Inertia

“The world is this continually unfolding set of possibilities and opportunities, and the tricky thing about life is, on the one hand having the courage to enter into things that aren’t familiar, but to also to have the wisdom to stop exploring when you’ve found something that’s worth sticking around for. That’s true of a place, a person, of a vocation… It’s very hard to get the balance of those two things right… Be careful not to err on one side or the other because you have an ill-conceived idea of who you are.” -Sebastian Junger

holzer-inertia
Jenny Holzer, Living Series

Got to thinking (uh-oh) about a statement Kirk Parsley dropped whilst chatting with the dudes at BBS. Doc Parsley talked about how we like to separate the body into systems, cardiac, nervous, etc, in an attempt to understand and learn them, but the fact remains we are just one very complex system. He then goes on to explain how we do this in a similar fashion with the pillars of health: stress, sleep, movement, food. We try to isolate them, but you can’t change one without influencing the others.

It’s funny how we humans like to compartmentalize, put shit in boxes, or if you’re my mother, zipper pouches and decorative tins. The “systems” of the body got me thinking about the systems of our “self”. I’ve been thinking a lot about my roles, or what I perceive my role in different spheres of my life to be. Prompted by this read from Forbes, which focuses primarily on work (know your audience) it occurred to me that just like the physical human body, our identity is interconnected as well, maybe less like a series of balls we juggle and more like weighted hula hoop. How does who we are, or perception of self change as we redistribute the weight?

What have been your Rhonda Rousey moments?


12 Jan | Th
Mobility |3x
Glute press x 10
Scap press x 10
Reverse curl-ups x 10

Warm-up | 3x
KB swing x 5 – snatch x 5 ea – RDL x 5ea

Work | EMOM x 30:00
TGU x 1 ea (5 @44#, 5 @53#)
DUs x 40
AD x 1:00

Stretch | some

14 Jan | Sa
Mobility | 3x
Wall slides x 10
Bird dogs x 10
TVAs x 15

Warm-up | 3x
Row x 1:00
Wall walk x 2 unbroken (hold at plank)
Slam balls x 5 @20#
DUs x 20

Work | O-lifting – Week 2
Hang snatch + snatch x 4 (75, 75, 85, 85, 85#)
4x: Sled run @240# x 10 yds immediately into sprint x 10 yds [PAP]
3x: Pause clean [1″ – BTK – mid-thigh] x1 + jerk x 2 (105, 115, 125#)

Stretch | 10:00

16 Jan | M
Warm-up | 3x
Laps around the bldg + pipe moves

Work | Recess
EMOM x 30:00, rotating:
DUs x 40
Power clean [TNG] x 4 (105#)
Push press x 3 + jerk x 1

Short stretch | 7:00


Th | Stressful work day + so much booty soreness = make up an EMOM to move through. Really digging the KBs in the warm-up. And those 53# TGUs are solid for more than just a couple reps. Gotta give that 62# a run next time I’m working the get-ups. 

Sa | Snatches didn’t go well, but man, did I dig that PAP work! Couldn’t shake the air brakes on the snatches which tells me my hip is bugging no matter how much I want to will (lie to) myself that it’s not. That moment of transition from the sled push into the sprint is amazing! Maybe the first time I’ve ever FELT like I was sprinting. 

M | Super sore in the quads; Saturday’s sprints, perhaps…?

For Better

“At any moment, you are exactly where you want to be, for better or worse.” -James Altucher

learn-something-new_r

I don’t really think of myself as a resolution person. I feel like sunrise everyday is a reset of sorts; why wait. But, the beginning of a new year, does have that sort of fresh and clean blank slate kinda feeling, which was totally ratcheted up by this Tim Ferriss podcast episode. He talked about his new year rituals, my favorite of which were:

  • the 17 impossible questions
  • the 80/20 review
  • Happy Money – asking “how will this thing change how I spend my time?”
  • the 5:00 Journal
  • “What is the craziest thing I could do?” brainstorming

That Happy Money question hit home. I’d gone the better part of 5 years without a TV, just streaming whatever I “needed” to see on the computer. Last year I was given a TV for Christmas (mostly because the dude who gave it to me wanted to have it for his use when he visits), and man, that has changed my habits more than I could have predicted, especially when it comes to reading. So maybe I do have a resolution: kill my TV. (Or at least unplug it.)

Have you ever bought a thing with a particular intention, only to have it not quite work out that way?

Here’s to a(n even) better, 2017!


02 Jan | M
Mobility | 3x
Bird dogs x 10 ea
Elbow plank + fwd tap x 10 ea
Reaching dead bugs x 10 ea

Warm-up | 3x
AD x 1:00
Wall ball x 7 – making 20# the standard
Ball slams x 7
Reverse curl-ups x 7

Work | 7x EMOM-ish
DL – RDL – tall clean – push press – BTN jerk (85# barbell)
Sled pull, alt, fwd and rev (135#)
Snatch x 2
DUs x 40

Stretch | 10:00

03 Jan | Tu
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Banded hip bridge x 15

Warm-up | 3x
Wall ball x 10 @ 20#
Palms-up BB row x 10
DUs x 30

Work [From the archives]| 4x:
Single-arm seated KB press x 10 ea (BB, 23, 20.5, 20.5#)
Rest x 1:00
Chin–over-bar x 5 @30×3
Rest x 1:00
-then-
Single-leg hip thrust x 15 ea (cute pink KB)
Rest x 1:00 btwn legs
4x:
Handstand walk x 15′ (10′ max.)
Row x 150m
GHR x 10 (10,10,15,15#)
Rest x 1:00

Stretch | 10:00

04 Jan | W
Mobility | 3x
Wall slides x 10
Bird dogs x 10 ea

Warm-up | 3x
KBS x 10
Wall walk x 2 UB
DUs x 30

Work | O-lifting – Week 1

Clean + jerk x heavy single (125, 135, 145, 4 @150#)


M | The body was feeling rested + recovered. Rolled through the workout; focused on speed with the barbell work and on not spilling the scotch (keeping the sled moving nice and smoothly) on the pulls.

Tu | Man, I feel like I learn a little more every time I do this workout. The single arm presses were hard this time around. Used the smallest KB, which is 18 el-bees, with some plates. First round was not single-arm, and with a barbell because all the KBs were in use. Failed on the last rep of the COB holds the last three rounds; couldn’t get in the proper position at the top to lower down. Too much shrug. Those single-leg thrusts sure are booty burners. Re-positioned the right side a little bit after I noticed my set-up was different.

thats disgusting.gif
What I learned today. And do you see it?  Tell me you see it…

W | Went into Oly with a nice level of back soreness. Threw some DUs inbetween attempts, which I enjoy; keeps me relaxed and shit. The cleans at 150 felt good. Do believe I need to work on the elbow position and the dip at the front end of the jerk, as well as getting under it, low and fast #nothighandtight

 

 

The Space Between

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor Frankl, Man’s Search for Meaning

Word.

A post shared by Angie Contreras (@angiec_143) on

 

Today’s quote brought to you by the JRE, on accountability, recognizing your role(s), and picking up scents (and 421 other things because it’s the JRE). It pairs nicely with scotch and this article on how the manner in which we express our emotions (or don’t) affects our health; for example, the difference between being with anger vs just being angry.

Anyone else humming DMB? I’ll take responsibility for the earworm…


04 Nov | F
Warm-up | Row x 500m
3x:
BB row x 8
BB RDL x 8
KBS x 8

Work | 10x
Back squat x 2 @ challenging weight (155, 160, 8 @ #165)
Rest 2:00
-then-
3x:
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
-then-
Death march 3 x 20 steps (26# KBs)
Rest x 1:30

Stay bendy | 15:00

03 Nov | Th
Mobility | 3x
GA squats x 10
COB holds x :20
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Wall balls x 7
Banded rows x10 ea

Work | EMOM x 10:00, rotating:
Clean + FS + FS @ 115#
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + taps x 10
Slam balls x 7 @ 30#
– Rest x 4:00 –
TGUs x 10:00 (44,53, bottoms up @ 26#)

Stretchin’ wit da beeyoches | 20:00

02 Nov | W
Mobility| 3x
Wall rotation + slides x 10
Single-leg elevated hip bridge x 12 ea
VA drops x 15

Warm-up | 3x
Row x 200m
DUs x 30
Fun with the pipes

Work | O-lifting
Clean pulls 4 x 2 (175, 185, 185, 195#)
Hang clean + high-hang clean 6 x 1 (3 @125, 2 @130, 135#)
3x:
Single-arm seated press x 6 ea (26#)
Side plank + leg lift x :45 (knees/hips/shoulders aligned, stacked + open, squeezing the flutes like a mother bitch)
Stretch | 15:00


Tu | Being with anger meets whisky for dinner: not very nutrient-dense, but makes for good stories. 

W | Heeeby weights felt good. 

Th | Rain coming down + overhead doors up = a glorious perk of the new digs. I swear I’m gonna slam ball(s) until my ass is as close to hitting rubber as possible on my snatch. I’m coming for you 120#. 

F | Last time I did this workout at 150#; felt really good today at 165#. Notes for next time.

Unmasked

Man is least himself when he talks in his own personGive 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.

tumblr_o8f2e5fo301qz6f9yo1_500
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. 

Glistening Bollocks

“I want to taste and glory in each day, and never be afraid to experience pain; and never shut myself up in a numb corner of nonfeeling, or stop questioning and criticizing life and take the easy way out. To learn and think: to think and live; to live and learn: this always with new insight, new understanding, and new love.” -Sylvia Plath

And to lighten things up a bit from the weight of the bell jar there, here’s a solid read on The Pursuit of Happiness.


09  Oct | Su
Mobility | 3x
Chin-over-bar holds x :20
Cossack lunge x 8 ea
Elbow plank + fwd tap x 10 ea

Warm-up | 3x
Wall ball x 10
BB pres x 5
Palms fwd BB row x 10
BB sit-ups x 10

Work | EMOM x 30:00, rotating:
Incline bench x 3 (75#) + DUs x 30
1-1/4 OHS x 3 (80#)
Assault bike x 1:00
-then-
4x:
DB row x 12 ea (25#)
Rest x 1:00
Banded T’s x 10 (Yella)
Rest x 1:00

Stretch | 15:00

08 Oct | Sa
Mobility | 3x
GA squats x 10
Wall rotation + press x 10
Single-leg elev hip bridge x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
DUs x 30
Banded rows x 10

Work | O-lifting – Week 6
Muscle snatch 4 x 2 (65#)
Snatch balance 8 x 1 [build] (4 sets @ 70#)
3x:
Snatch high-pull x 2 (115#)
Snatch x 2 (75, 75, 85#)
-then-
ISO back squats 4 x 10s

07 Oct | F
Mobility | 3x
Single-leg adductor squat x 8 ea
Scap press x 10
Prone glute press x 10
Reverse curl-ups x 10

Work | x 30:00, rotating:
Carries x 100m (44#ers: see notes)
AD x 1:00
Sumo DL x 5 (155#)
HSW x 12′ (10′ UB max)
Row x 1:00

Stretch | 15:00

06 Oct | Th
Mobility | 3x
GA skwaat x 10
Elbow plank + reach thru x 10 ea
Prone y raise x 10
Hanging leg raise x 10

Warm-up | 3x
Row x 1:00
KBS x 10
Single-arm press x 7 ea

Work [Favorite] | 4x:
Box squats x 5 (115#)
Hip thrusts x 10 (115#)
GH raise x 10 (15#)
Rest x 2:00
-then-
TGUs x 15:00 (44,53#)

Stretch | 15:00


Booty blast Thursday (!) made for a Recovery Friday. The lighter sumos helped alleviate some of the soreness in the region where the ‘strangs meet the glutes. The carries were uncomfortable as designed; switched from front rack to OH + suitcase after three rounds – kept losing my shoulder position. After two rounds of the OH/suitcase combo went to farmer’s style, because I was doing the neck strain thing. Perhaps it would have been better to just use lighter KBs from the start and maintain the front rack carries…?

Saturdays Oly: Tight mid-back. Man, snatches felt so awesome last week! Couldn’t get the back to fire on the snatch balance; s-l-o-w, bent elbows. Stopped after 4 attempts when it was clear it wasn’t gonna happen. Rolled through the remainder of the workout keeping it on the lighter side. Felt those ISO holds the rest of the day #CNSdonezo

Came in on Sunday with the intention to just foam roll. Decided to EMOM, too. 

a-spokesperson-for-albertas-ministry-of-transportation-said1
Post-EMOM Sunday feels. And a true story