“All stories are about wolves. All worth repeating, that is. Anything else is sentimental drivel… Think about it. There’s escaping from the wolves, fighting the wolves, capturing the wolves, taming the wolves. Being thrown to the wolves, or throwing others to the wolves so the wolves will eat them instead of you. Running with the wolf pack. Turning into a wolf. Best of all, turning into the head wolf. No other decent stories exist.” – Margaret Atwood, The Blind Assassin

Kate MacDowell, Romulus and Remus

Where are your moral entanglements? (How) Have you acquired your license(s)? >>> The Hunting Collective with Aubrey Marcus

Thanks for the recommendation, DJeazy.

12 Mar | M
Warm-up | 3x
Row x 1:00SL KB RDL x 8 ea @35#
Goblet squat x 5
SA KB snatch x 5 ea

Work |
A1. SA press 5 x 5, right into (25#)
A2. Good mornings x 10 [1:00?] (75#)
B1. Zercher squat 3 x 5 [1:00] (115#)
B2. KBS x 5 7 [1:00] (60#)
C. Bike x 20:00
D. MFR + balls to your feeties

13 Mar | Tu
Work |
A. Stairs x 15:00
B. DL 5 x 2 [3:00] (205, 3@215, 220#)
C1. Sled push 4 x L (135#)
C2. Farmers carry x 7 (50/55#)
D. McGills 4 x :45 [:15 btwn sides]

Stretch | 10:00

17 Mar | Sa
Mobility | 3x
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | TGUs x 10:00 (worked up to 55#ea)

Work | [Fave]
A1. BS 10 x 4 [1:00] (145#)
A2. Wall walk + taps x 10 ea [1:00]
B1. KB RDL 5 x 10 ea [1:00] (40#)
B2. KB snatch x 5 ea [1:00] (40#)
C. 5x for time:
KBS x 15
DUs x 30

Stretch | 10:00

18 Mar | Su
Hiking in The Sups

M | Still feeling those zercher squats. And that lighting in the rower area for the gym. I admit its more fun doing SA snatches when you see your reflection looking jacked – and your muscles firing. I did seven KBS because I just didn’t read my workout clearly.

Asked a dude how long he was going to be on the platform. He came back at me with a “Are you going to workout seriously? Because, I am, ya know, just kinda screwing around so you can use it if you want to <laughs>…” 

Tu | Mind was tired. Got the body to the gym. It was crazy how “easy” that 215 came off the floor. It was like squeezing the trigger – the ‘bang’ surprised me. Sled felt great as did the McGills.

Sa | This was rough and I bargained with myself right from the start. How about I just take out the the taps. Maybe I’ll just do five rounds. Yes, I did this despite having chosen this one from the archives myself. The last couple times I’ve done this one I’ve 86’d part C; did that again. This isn’t CrossFit after all; no need to win the workout to compromise the plan. Excuses? Nah. It’ll be okay.

Su | This. More. Of. This.

Been reflecting on the week, appreciating what I did well, and finding where I can do it better (which wasn’t a tough task). On the small scale, I didn’t get all my workouts consolidated to the work week as I had hoped, but I did get make time to do the things I wanted to over the weekend. Zooming out, I am recognizing how I can craft my creative process to be a little more gangsta (see previous post).



Dropping the Anvil

“Results are obtained by exploiting opportunities, not by solving problems.” – Peter F. Drucker

banded anvils

Have, Do, Be >>> Tim Ferriss with Terry Crews

One “truth” dropped in the podcast episode up there that’s resonating with me right now is the idea that we truly do get what we want in life. The argument being, if you wanted something different (than you have) you would change it.

I’ve been carrying a metaphorical anvil around with me for a while now… easily 4 years. Yes. Years. What started as a tool that shaped me slowly evolved into a load holding me back; one I carried by choice. I’m finally dropping that anvil and seeing where it takes me. Fuck, I might end up flung off a cliff, but hey, at least I won’t be holding that fucking anvil.

What’s your anvil look like? What keeps you holding on?

19 Dec | Tu
Warm-up | 3x
Slam balls x 5
Wall walk x 1
DUs x 30

Work |
A. TGUs x 15:00
B. Barbell EMOM

20 Dec | W
Workout |
A. Bike x 20:00
B. 4x:
Hip extensions x 10 (10#)
RNT x 5 ea (@3111)
BS x 5
C. BS 5 x 5 [3:00] (3@145, 2@155#)
D. FS 3 x 5 [1:30] (115, 125#)
E. Wall-pressing dead bugs 3 x 20 [:30]

Bonus round | 3x
Bicep curls x 10 [1:00] (20#ers)
Tricep push-downs x 15 [1:00] (20#)

23 Dec | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10 ea
SA plank x :20 ea
Hanging leg raise x 10

Work |
A. Bike x 20:00
B. 5x:
Sled push x 30m (+135#)
Farmers carry x 30m (55/60#)
KB snatch x 5 ea (35#)
C. Stairs x 15:00
D. Row x 10:00

24 Dec | Su
Mobilizer | 3x
Shoulder CARs x 3 ea
Bird dogs x 12 ea
Prone y raise x 10
TVAs x 15

Work |
A. Stairs x 15:00 Bike x 20:00
B. 3x:
RDL x 5
Press x 5
Good morning x 5
C. [+lbs] DL 5 x 4 [3:00] (185, 2@195, 2@200#)
D. Snatch-grip RDL 3 x 8 [1:30] (95, 105, 110#)
E. Zercher squats 3 x 7 [1:30] (95, 100, 105#)

Stretch | 15:00

26 Dec | Tu
Warm-up | Holbert Trail @ S Mtn

A. Stairs x 15:00
B. 3x:
RDL x 5
Good morning x 5
BS x 5
C. FS 5 x 5 [3:00] (125, 130, 3@135#)
D. Close-grip cable row (lat-pull downs?) 4 x 12 [1:30] (75, 3@85#)

Stretch | 7:00

Tu | Totally let my emotions get in my way workout. Faaack. What did you learn…? 

W | Oh those barbell head games. Building confidence…

Sa | Enjoyed the sesh; that sled combo got my heart pumping. Bruised up my wrists really good on the snatches; evidentally, I need to work on my form.

Su | Really feeling the zercher squats these days. The stairs were occupied so I hit the wheels instead. Things felt good, and slept really good.

When you bake (uh, and sample!) cookies all day, so you do a quick check to see if you’ve got gainz yet…
dat natty lighting
Tu | Dang those front squats felt strong. Felt fatigue in my mid—back. Added 10# on the close-grip lat pull-downs and fuuuuuh… that made all the difference #leanback

Inside Snakes

“There are no weight classes in the jungle. The salmon never eats the bear.” – Brandon Lilly

lex drewinski tony and cleoBeen listening in on some interesting conversations about the differences between us bishes and bros…
Adam & Eve: Self-Consciousness, Evil and Death
Women are Not Small Men

12 Dec | Tu
Work |
A. 5x:
Row x 2:00
Push-ups x 5
Scap push-ups x 10
B1. DB bench 5 x 10 [1:00] DBL DB row @ 2113 5 x 8 [1:00] (25#)
B2. DB RDL x 10 [1:00] (50#ers)
C. Wall pressing DBs 4 x 20 [:30]

13 Dec | W
Mob | 3x
Cossacks x 8 ea
Prone y raise x 10
Hollow hold x :20

Work |
B. Bike x 15:00
A. Stairs x 15:00
C. 5x:
Farmer’s carry x 30m (50/55, 4@55/60#)
SA OH carry x 30m ea (40, 4@45#)
Side bridge x :25 ea
D. Stairs x 10:00 (upped the level)

15 Dec | F
Warm-up | 3x
KBS x 10 @ 45#
Banded RDLs x 10 ea
DUs x 30

Work |
A. Bike x 20:00
B. 4x: (or 5x)
GHD x 10 (10#)
RNT x 5 ea
BS x 5
C. BS 5 x 5 [3:00] (135, 145, 155, 160, 160#)
D. Zercher squats 3 x 5 [1:30] (95, 105, 105#)
E. Wall-pressing dead bugs 3 x 20 reps [:30]

Stretch | 10:00

16 Dec | Sa
Mobility | 3x
Wall press x 10
Chin-over-bar hold x :20
Popes x 15 ea
Scorpions x  5 ea (2x)

Work |
A. Bike x 20:00
B. 5x:
Lateral box step-ups x 10
Wall walk x 2
FR KB carry x 20m ea (45#)
C. Row x 15:00 (11:30)
D. Bike x 10:00 (20:00)

17 Dec | Su
Mobility | 3x
GA squats x 10
Shoulder CARs x 3 ea
Hip CARs x 3 ea
TVAs x 15

Work |
A. Stepmill x 12:00
B. 3x:
RDL x 5
(BTN) press x 5
Good mornings x 5
C. Deadlifts 5 x 5 [3:00] (185, 4@190#)
D. Snatch-grip RDL 3 x 8 [1:30] (80, 90, 100#)
E. Reverse Zercher lunge 3 x 8 ea [1:30] (75#)

Tu | Shoulder not having the pressing.

W | Hollow holds were freaking hard to keep in position.

F | Squats felt really great. Really feeling those GHDs in the booty meat and hammies.

Sa | The lateral movements are feeling a lot more stable than when I first began them. My low back and adductor started buggin’ (and increasing as I went) on the row so I stopped and subbed some extra time on the bike.

Su | Feeling all the work in the adductors and booty going in. Subbed behind-the-neck for the strict press as the latter bugged my shoulder. Deadlifts felt good, and winded me pretty good. Might have been the first time I’ve ever felt the snatch-grip RDLs so much in my caboose and strangs.

Gravity Facts


“You can’t start a fire, Worrying about your little world falling apart.” -The Boss

how is yous

Continuing down the multitudes of you, you, you path I seem to be meandering, some recent questions were fired up from Hidden Brain. This week’s episode was a little bland – I struggled to relate to the real life examples they gave – but there were still some meaty bites in there.

The first piece I’ve been chewing on is called Odyssey Planning. Essentially, it’s developing 3 completely different variations of your 5-year plan, and then using those articulated alternatives to take action in a new direction. Again, combating this idea that there is one path, one plan, one self. I like it.

The other spark was that of “gravity problems” – problems that we get stuck on that really aren’t problems at all:

“If it’s not actionable, it’s not a problem, it’s a circumstance. Once you accept your gravity problem as, in fact, not a problem but a circumstance – maybe a difficult one, maybe a heart-breaking one – but just a fact, you free yourself to go do something you can do.” -Dave Evans, Designing Your Life

What would the titles of your three Odyssey Plans be? Do you have any gravity facts weighing you down?

Facts of Life from Jo Polniaczek

29 Aug | Tu
Mobility | 3x
Wall slides x 10
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
TGUs x 2 ea @ 40, 45, 50#

Work |
A1. Seated SA press 5 x 8 ea (2 @27.5, 3 @25#)
A2. Cable row x 10 (70, 4 @60#) [1:00]
C1. Tricep (cable?) push-downs 4 x 15 (3 @40, 30#) [1:00]
C2. Hammer curls x 20 (10#) [1:00]
B. Concentric bench 5 x 5 (75, 3 @85, 90#) [3:00]
D. Easy bike x 15:00

31 Aug | Th
Mobility | 3x
GA squats x 10
Scap press x 10
Popes x 15 ea

Warm-up | 3x
KB things x 5 ea: goblet – swing – SA swing – snatch – RTW – RDL

Work |
A. Row x 20:00 (4505m)
B. Wall walks 4 x 3 [2:00]
C1. Farmers carry 5 x 20m (50# KBs)
C2. Wall-pressing dead bugs x 20
C3. Cossack lunges x 5 ea OHWL x 10

Stretch | 15:00

01 Sept | F
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 16
Monster walks x 10 ea

Work |
A. Bike x 20:00
B. TGUs x 16 (4 ea @40, 45, 50, 60#)
C1. Hip extensions 3 x 8
C2. Reverse DB fly x 12 (10, 2 @12.5#) [1:00]

Stretch-ish | 15:00

02 Sept | Sa
Work | Snatch Sesh @ DTP HQ
A. Snatch balance complex – 4 sets:
Pressing snatch balance x 2 (45, 55, 65, 65#)
Heaving snatch balance x 2 (65, 65, 75, 75#)
Snatch balance x 1 (80#)
B. Snatch high-pull 3 x 3 [across] (100#)
C. Segmented snatch 5 x 3 [build] (3 @75#, 2 @80#)

03 Sept | Su
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slides x 10
Side clammie hold x :20 ea

Warm-up | 3x
Banded RDLs x 8 ea
DUs x 30
DLs x 3

Work |
C. Deadlifts 5 x 3 build (185, 190, 195, 200, 195#) [2:00]
D. Reverse Zercher lunges 3 x 5 ea (85#) [1:00]
A. Shoulder CARs 3 x 5ea
B. Hip CARs 3 x 5 ea

Stretch Home yoga | 20:00

04 Sept | M
Warm-up | 3x
Row x 1:00
KBS x 10
SA KB snatch x 5 ea

Work |
A. Barbell complex x 5 sets: (BB only)
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 building [2:00]
C. Good mornings 3 x 10 [1:30]
B/C. 3x:
Suitcase carry x 30m ea (50#)
XO step-ups x 10 ea
Handstand stills x max
D. Knee extension machina 3 x 12 (70#) [1:00]

Handstand play + stretch | 15:ish

Tu | Feeling really good post hike. Sore in the calves hips a little bit. Rearranged the workout sequence because they need more racks at Globo Mountain. Hammer curls: burn like a MF in the bi’s and make for veiny arms. Failed on the very last rep of the bench press; was a solid 5s iso hold.

Th | The row time passed surprisingly quick; really focused on my form – not cheating the release. Wall walks are still fun; performed the last 2 unbroken in an effort to better my first “step”. Cossacks didn’t feel great on the right side; not painful, just still feeling some fatigue from The Hump, so I subbed overhead walking variety.

F | Is there an advantage to using an incline bench for reverse flies? I just do them bent over… Bike felt really great. As did the get-ups. A nice session to head into the weekend with.

Sa | Kept it light and speedy on the snatch sesh, as it’s been a while. Things felt good. The last half of C my flexors were trying to be glutes, and made the last set power snatches for that reason. I need a glute switch. Some delicious post-workout hammie quivers – washed down with a burger and strawberry malt with the crew at Joe’s Farm Grill (which was also delicious! And holy smokes – those trees! <3).

Su | The weight felt smooth until that last attempted rep at 200#, and then they all felt harder. Not moving that datum much, but feel great – all three H’s – so, I say, “so what”.  

M | As I worked through the barbell complex my low back didn’t loosen up at all; it was feeling really sore when I ran the roller across it in warm-up and I noticed how tight it was whilst on the AM dog walk sesh. It was an easy call to scrap B & C for some recovery work.

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


“Spectacular achievement is always preceded by unspectacular preparation.” -Robert H. Schuller

I’m not sure I’m going to connect all the dots in this post. Basically, I have some shit I want to get done, and I’ve spent entirely enough time with my own thoughts this weekend. But here goes…

A section of my current read created some imagery that has been ruminating in my mind. The author, discussing the ability of shifting from the subjective to the objective in terms of self, compared that skill to that of zippered costumes:

“By stepping outside ourselves, we gain perspective. We become objectively aware of our costumes rather than subjective fused with them. We realize we can take them off, discard those that are worn out or no longer fit, and even create new ones. That’s the paradox of selflessness – by periodically losing our minds we stand a better chance of finding ourselves.” – Kotler & Wheal, Stealing Fire

I’m not gonna dig deep in the consciousness stuff, I’ve just alice-in-wonderlanded in it myself. But this idea of the subject-object shift came up in a podcast I really enjoyed recently. Idn’t that funny how that works?

The guests in this episode of The Paleo Solution Podcast discuss subject-object awareness as it is applied in movement – specificaly BJJ – and in education and critical thinking. Some of the conversation reminded me of parts of Sam Harris’s, The Pleasure’s of Drowning, so check that out if you listen and are hungry for more.

Is your preparation actually preparing you for the real thing? Are you kata-ing/air-punching at life? Are you applying what you learn? Which illusion are you choosing?

15 Aug | Tu
Mobility | 3x
GA squats x 10
Glute press x 10
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Slam balls x 5
Ring rows x 7
Wall walk + 7 taps ea

Work |
A1. Press 5 x 7 @32×2 – BB only [1:00]
A2. Dbl DB row (25, 2@27.5, 2@30#) [1:00]
B. Palms-up snatch-grip RDL 3 x 10 (75, 85, 85#) [2:00]
C1. DUs 3 x 50
C2. Push-ups x 5 [:30]
C3. Farmer’s carry x 20m (50# KBs)
D1. DB curls 3 x 20 (15#) [as req.d +/-1:00]
D2. Tricep push-downs x 20 (30#) [as req’d +/-1:00]

19 Aug | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Shoulder CARs x 3 ea
Hip CARs x 3 ea

Bonus Mob | 3x

Hip hikes x 15 ea
SA plank x :20 ea
Reverse curl-ups x 10

Warm-up | 4x
TGU x 2 ea (35, 45, 50, 60#)

Work |
A. Bike x 25:00
B. Row x 16:00, rotating OTM easy, comfortably tough
C. 4x:
Windmill x 5 ea (35#)
Cossack lunges x 10 ea
DUs x 20

Stretch | 15:00

20 Aug | Su
Mobility | 3x
SL elev hip bridge x 12 ea
Chin-over-bar-hold x :20
Hanging straight-leg raise x 8

Warm-up | 2x
FS + BS x 3 ea
Slam ball x 5
Row x !:00

Work | From the archives
A. 5x: FS x 5 + BS x 5 @75% FS (120#) [2:00]
B. FR rev KB lunges 4 @ 6 ea (30#ers) [1:00 btwn legs]
C. 3x:
Slam ball x 5 (20#)
Snatch x 5 @ 45#
Row x 200m (:52, :51, :49)

Stretch whilst making friends | 15:00

Tu | All swole and veiny from the curls. Way too many office donuts.

Sa | TGU warm-up to remind myself I am capable of things. Man, that row burned by flutes hard.

Su | Shockingly sore in between the scapula while mob-ing to start. Where’s that from? Perhaps holding on to some tension there. Felt really good to work it out. The squats felt good, but holy “cardio”. The reverse lunges – not heavy in weight, but right in terms of the neural drive. I was feeling the Saturday Cossacks during those. Was super fun to snatch at Globo Mountain, even if it was just the BB. During stretch I learned Christina works in finance, is going to Austin on Wednesday, works primarily with men, sat at a desk for 10 years, and got her outfit on sale from Old Navy. All without even trying!

but can I.gif

Sex Trophies

“I am not a product of my circumstances. I am a product of my decisions.” – Stephen R. Covey

ladyparts 1ladyparts 2

So many friends are pregnant and having babies or have recently built a baby. If you need to know how to build a baby click here. (It’s a really cool infographic, not porn. We all know what happens to your brain – and as a result, your penis – on streaming porn. Ain’t none of it good. Old school porn is where it’s at. Wait, why are we talking about porn? Gutter.)

Back to the tiny humans… My friend Thomas just became an uncle.

Baby Judy
That’s baby Judy in the really cute jammies. That’s Thomas in the beard.

Babies are cool. They seem to like ice cream just as much as I do:

17 December | Wednesday

Warm-up | 3 rounds:
2:00 row
2x Wall walk

Workout |
3×8 Snatch-grip deadlift (95, 115, 115#)
3:00 rest
3 sets:
Ring rows x6
:30 rest
Ring dip hold xAMSAP (:23, :23, :28)
:30 rest
Farmer’s walk x100m (53, 70, 70# KBs)
2:00 rest

Stretch | 20:00ish

Confession: I am feeling a bit beat up this week. The hips are hurting a skosh, though I haven’t been able to nail down what it was. Kickboxing? Maybe just a bit more volume? Whatever the case it’s a good, if not unwelcomed, reminder that I gotta stay on top of my stretching and strengthening exercise for the region. Now, onto Wednesday’s workout…

The snatch-grip was tricky and I ended up staying way lighter on the deadlifts than I had anticipated. Eight reps is a lot. Zing zows felt really strong, though I was a bit disappointed with my hold times. The farmer’s walks I did in the gymnasium for a couple reasons: it was frigid outside (Like sixty degrees! No lies.) and the 6:00 class was huge and I was lovin’ the energy. Anyway, I am not sure how many gym lengths equates to 100m, but essentially I started at the end of the black matt near the restrooms, walked to the overhead door, and back. Worked up to the big bells, but oh man, my grip was donezo, but the third set.

Listened to the latest Science with Sarah segment on The Paleo View and learned about the nasty shit that’s in most canned coconut milk (which I drink my fair share of): guar gum. I found some online that is free of the stuff, but, really? I must look into some local grass-fed dairy options, if they exist.