Dirty Birds & Dollar Stores

“You know what’s better than chicken? Everything.” – Power Athlete keeping it real.

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John Cooper Clarke, Evidently Chickentown

Recently, I was chatting with a non-gym friend about the change of my gymnasium environs from that of a CrossFit affiliate to the globo style.

He politely asked me how it was going, blind to the differences between the two, other than the Kool-aid and the mirrors. When I explained that most days I was really cool with the change of venues – recognizing the opportunities the shift in training has to offer, finding enough familiarity to hit the ground running, and appreciating ALL the amenities and ALL the cleanliness (yes, I will use your shower accouterments, towel service and sauna, thank you!) – some days, oh some days I reminisce for the warehouse. (This is where I refer to my own words on the matter.)

My friends response went something like this, “Ahhh, it’s like you’ve been a hoarder for years and you suddenly realized everything is covered in cat shit and filled with knick knacks from the dollar store.” Um… Yeah… Actually, no.

But his statement got me thinking. It is about taking a step back from what you’ve become accustomed to, and viewing what’s in front of you with fresh eyes. (Anyone else feel like they’re constantly checking themselves on that front? Anyone?) I think what my friend was trying to say is that the only difference between the two gyms, is my perception of what I believe them each to be. Man, I’ve got smart friends!

And here’s a great related read that touches on some of those old beliefs currently getting rewritten in my repertoire. Do any of them sound familiar with you?


29 Apr | Sa
Warm-up | 3x
Row x 1:00
ATYs x 5 ea
TVAs x 15

Work |
A. 5x:
BB press x 10 @33×1
Rope singles x 30
Monster walks x 10 ea
B. BTN press 4 x 5 @4112 (55 – fail on 5, 4 @50#): Rest x 2:00
C1. Half-kneeling bottoms-up KB press 4 x 6 (20#); right into
C2. Single-arm front rack carry x 20m ea (40, 3 @45#)
D1. [Single-arm?] DB snatch 3 x 6 (30, 35, 40#); right into
D2.Single arm bench @2121 (25, 30 – fail on 4R, 27.5# – fail on 6R)

Stretch | 10:00

30 Apr | Su
Warm-up | 3x
Row x 1:00
Slam balls x 5
DUs x 20

Work |
A. Power clean singles x 10 (135, 135, 140, 140, 145, 140#…)
B. Clean pulls 4 x 3 (175, 185#…); Rest x 3:00
C1. Cable pallof 4 x 10 ea (40, 45#…); right into
C2. FLR x :30

Stretch | 10:00

04 May | Th
Mobilize | 3x
GA squats x 10 ea
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 10

Work | “Burns + Grows” [fave]
A. Bike x 20:00
B. Row x 10:00
C. 5x: Goblet squats x 6 @33×1(35#)
Jump lunge x 10 (ea)
Bear crawl x 20m [sub: FLR x :30]

Full stretch | 20:00


Sa | Conducted some pre-workout research regarding the tempo work, as I needed a refresher. Notes resulting from research – some shit just ain’t for keyboards:

tempo is for sketching
Did I get it correct? Sure felt correct

Hope I didn’t fuck up the tempo work. Was still a total tard with the single-under coordination…

Totally cracked myself up attempting them. Right side was sticky with the BTN’s. Dropped down to fiddy so I didn’t do the neck strain thing. Bottoms-up is humbling; watching the footage, looks like I could improve my technique, keeping my elbow in alignment.

Su | The power cleans felt off; slow elbows, which isn’t normally an issue. The pulls felt good. Dug the pallofs and plank action. Footage reveals I need to commit to the lunge on the pallofs; was doing more of a quarter squat thing.

Th | Holy crap that part “C” was fun times. Looks like I could get lower in the lunge on the jumping lunges as well as work on keeping my body in vertical alignment – no lean. Wanted to go heavier on the KB but still some weird shit going on at the bottom on my right side, and the 35#er allowed me to do the movement minus the weird shit. Subbed the FLR for the crawls as the alley way behind the benches was occupied by bros. Would really like to give this a shot with the crawls in the future.

RSN – that’s acronym for Random Site Note – the crew at BBS totally featured battle ropes this week – something I’ve seen a ton of at the new gym… Curious.

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…

The Only Way I Want It

“I want to storm in both directions at once. Desire success, court failure.” -Alan Rickman

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It seems right to share the newest addition to the current reads stack. What’s on the top of your heap?


17 Jan | Tu
Mobility | 3x
Wall slides x 10
Single-leg elev hip bridge x 10 ea
TVAs x 15

Warm-up | 3x
KB – swing – snatch – RDL x 5 ea
Wall walk x 2 UB
BB RDL x 7
BB row x 7

Work | [favorite]
30:00, rotating: (6)
Front-rack KB carry x 50m [rig to platforms + back] (44#ers)
AD x 1:00
DL x 3 @ 175#
HSW
Row x 1:00

Full-size stretch | 20:00

18 Jan | W
Warm-up | 3x
AD x 1:00
Slam balls x 7 @20#
DUs x 20

Work | O-lifting – Week 2
A | Muscle snatch 4 x 2 [build] (65, 75, 85, 85#)
B | 3x: Good mornings x 10 [across – challenging] (95#)
Right into
Snatch-grip pendlay rows x 6-8 (55#)
C| 4x: Bench press 4x 3 [challenging] (95, 95, 90, 90#)
Immediately into
Push-up x AMRAP -2 [Fast AF – PAP] (incline 7, 7, 7, 8)

19 Jan | Th
Warm-up | 3x
Row x 1:00
Wall walk
DUs x 20

Work | [from the archives]
Back squat 5 x 1 (145, 155, 165, 175, 185# PR!)
EMOM x 10:00
1-1/4 back squat x 3 @50% (95#)
EMOM x 10:00
Slam ball x 10
KBS x 10 @ 53#


Tu | The legs seemed to have recovered from Saturday’s sled-sprints. I really like this workout, it’s sneaky hard; begin anything by squishing your guts and making breathing awkward and I suppose that sets the tone for the rest of the work to be done.

W | Can I blame my long ass arms for sucking so much on the forward pressing? I know; excuses. Wednesday was a humbling workout for sure. And with some insights into how recovered I was during the warm-up, struggling to string the DUs together. Muscle snatches felt strong. Bench did not – right side slow to finish at fatigue set in. The Fast AF push-ups… eh, not so fast, but the most I could muster.

Th | Sneaked in a back squat PR! That made me feel pretty nice. Really sore from all the pressing. Subbed some hinging for the Rx squatting because my legs were jello from the first two sections. Focused on moving the KB with intention; are you gonna ask it, or tell it?

Jolly AF

“The main reason Santa is so jolly is because he knows where all the bad girls live.” -George Carlin

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24 Dec | Eve
Warm-up | 3x
DUs x 30
Slam balls x 5
Wall slides x 10

Work | O-lifting
Snatch balance 3 x 3 (65#)
OHS [pause @ bottom] 4 x 2 (85, 95#…)
Snatch pull + hang snatch 6 x 1 (75, 85, 85, 90#…)

23 Dec | Eve Eve
Mobility | 3x
Bird dogs x 10 ea
Prone y raise x 10
Banded clammies x 15 ea

Warm-up | 3x
Row x 1:00
Push-ups x 7
V-ups x 7
Pistol x 1 ea

Work [Favorite] | 7x:
Bench press x 3 (85#)
Right into
Slam balls x 5 @ 20# (30#)
Rest x 2:00 (?)
5x:
Incline SA KB BP (ha!) x 5 ea (26# +2.5)
Right into
Hang power snatch (85#)
Rest x 2:00
3x:
Row x 300m
AD x 15 cals
Zercher lunge x 5 ea @ 75#-ish (85#)

Stretch’n’ convos | 15:00


F | Upped the lbs on the balls, as the goal was to be breathing heavy. Check. Really felt the glutes by the time we got ’round to the zerchers.

Sa | Quick session before hopping on a flight to Iowa. The hip felt good – zero pain/hesitation! The back fatigued quickly, I’m guessing due to all the work it did Friday.

In Motion

“The only difference between a rut and a grave is the depth of the hole.” -The Gun

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[Pepi Merisio – Grandma Splitting Wood On The Steps, 1952] Get it, Granny
So many things in motion; it’s exciting times! Recent maneuvering in my work sphere has me rediscovering the catharsis of hand-drafting; the focused action that lets you lose your mind, in a good way.

My design school mentor used technical drawing as a first move with any project. His method was straightforward: find your inspiration (often a building plan), place it on your site, and literally copy that shit with your hands and a lead holder. It’s amazing the things you pick up from doing this – scale, the gesture, the procession.

What I like most about this method are the unknowns – the things you pick up that don’t reveal themselves until later on in the timeline – the slope of a roof-line, a collection of columns, the way light patterns a surface. It’s essentially trusting that the time you invest now will benefit you in some way down the road, whether you recognize it or not. For me it parallels the idea of “acting out the narrative” that Jami Tikkanen brought up with the Aussies this week. Check it.

My latest copy job is courtesy of the greats Enric Miralles and Carme Pinos and their Olympic Archery Range in Barcelona. Check that, too.

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emcp-archery-range
Mmm, girl

27 Oct | Th
Mobility | 3x
Adductor squat x 8 ea
Reverse table x 8
Hanging leg raises x 8

Warm-up | 3x
AD x 1:00
OHWL x 10
BB good mornings x 10
BB row x 10

Work [Favorite] | 5x
Front squat x 5 @ 75% 1RM (120#)
Back squats x 5
Rest x 2:00
-then-
Front rack KB reverse lunges 4 x 6 ea (35# KBs)
Rest x 1:00 between legs -then-
3x: [6:18]
Slam balls x 5 (30#)
Snatches x 5 @ 65#
Row x 200m

Express stretch | 10:00

26 Oct | W
Mobility | 3x
Scap press x 8
Super bird dogs x 8 ea
Hollow rocks + solid arch x 8

Warm-up | Row + PVC things

Work | O-lifting – Week 8
C+J 1RM disguised as EMOM x 12:00, rotating:
Clean + jerk x 1 (115, 125, 135, 145 (PR), 150, 150#)
DUs x 25
-then-
EMOM x 12:00, rotating,
KBS x 10 (53#)
Sit-ups x 10

Stretch | 15:00

24 Oct | M
Mobility | 3x
Wall rotation + press x 10
Glute press x 10
TVA’s x 15

Warm-up | 3x
Wall balls x 10
GHR x 7
Banded rows x 10

Work | 4x:
RDLs x 4 @5050 (135, 135, 145#…)
Rest x 1:00
Single-arm seated DB press x 8 ea (25#)
Rest x 1:00
-then-
Single-leg hip thrusts x 12 (15, 20, 20, 25#)
Rest x 1:00 btwn legs
-then-
Assault bike x 10:00, e’ry 2:00 perform a horseshoe*

Stretch | 15:00


*Horseshoe: walk up the wall, 5 steps laterally, walk down the wall, walk up the wall, 5 steps laterally the other direction, walk down the wall. Get it? Right hip is still nagging me a little bit. Protein bars for dinner FTW.

Clean + jerk felt really good and I got a 10# PR there. PR’d my clean with 150#, but just couldn’t nail the jerk. But I know it’s there… So  yeah, EMOMs – the new method for establishing 1RMs. 

The front-to-back squat sets were interesting; good feedback on what parts “stick”. So much abs on the front and all the booty on the back version. Here’s some footage of the first set:

The slam ball, snatch, row was not fast. I’m out of practice with the CrossFit workouts; there was zero touch’n’go on the snatches.

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. 

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Post-EMOM Sunday feels. And a true story

(De)Populate Your Mountain

the organ friend
That friend who just can’t get enough of you

The evolution of relationships is fascinating. Check out this article by Tim Urban, “10 Types of Odd Friendships You’re Probably Part Of“. The Friendship Mountain, who do you need to push off?

Q1 ideal
Quadrant 1: Off the bed, not off the mountain

21 July | Th
Mobility | 3x
Wall press x 10
Scap press x 10
SL Elev hip bridge x 10 ea

Warm-it-up (but it’s already sweaty) | 3x
Row x 1:00
OH walking lunges x 10
DUs x 30
Lose ya shorts x 1

Work | O-Lifting Week 4
Snatch balance 5 x 2 (65, 70, 75, 75, 80#)
High-hang snatch 5 x 2 (75, 70, 70, 75, 75#)
Snatch 5 x 2 (75, 80, 85#…)
3x:
Planted hollow body holds x max (2:00, 1:02, 1:07)
Supermans x 10

19 July | Tu
Warm-up | 3x
AD x 15 cals
Goblet squat x 5
TGUs x 2 (35#)

Work [from the archives]  | 3x
Body row x 8
GHR x 10
Rest x 1:00
-then-
RDLs 4 x 4 @5050 (115, 125, 135, 135#)
Rest 2:00
-then-
EMOM x 10:00, rotating:
Death march x :30 (20#ers)
Handstand hold x max (:20. Still.)

Stretch | 20:00

18 July | M 
Mobility | 3x
Side plank + LL x :20 ea
Cobra x :30
SL elevated squat x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
BB step-ups x 10
BB row x 10
KBS x 10

Work [favorite] | 5x:
Front squat x 5 @ 70% 1RM (115#)
Back squats x 5
Rest x 2:00
-then-
Single leg hip thrust 4 x 12 (15#)
Rest x 1:00 btwn sides
-then-
Row x 10:00, every 2:00 slam balls x 10 (2170m, 20#)


M | Fuck. That was a lot of work. On every set of the squats I thought I wasn’t going to be able to complete it. But then I did. Good practice for me. The start of the row was mentally a little rough, my brain didn’t wanna do it. But by the halfway mark the rowing actually felt nice, once I recovered from slamming the balls. Moving forward I need to always pick up the 30# slam ball. 

 Tu | Much medius soreness. And quads and hamstrangs. After giving a little too much before O-lifting last week, I stuck with a little lighter lbs on the RDLs and on the death march.

 Th | Really intermittent sleep this week; needed a rest day Wednesday. The griddle wasn’t super hot on Thursday either, but the snatches felt good. But how is it that I can do a snatch balance at 80#, but when I got to the full snatches I was working to get 85#? Merely all those reps fatiguing my snatch muscles?

My stretch and sleep games were weak this week. Haaay, homophone.

sleep viking
Goals: sleep viking. But not at a desk