Turnover

“Did you know… If you turn your phone on silent and flip it screen side down your problems go away until you flip it back over.” – Andrew Serrano

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Technically it’s a bear claw

26 Sept | M
Work |
A. Row x 30:00 (6510m)
B. 5x:
Bear crawl x 20m
Step-ups x 5 ea
Handstand holds +20 taps
C. Stepmill x 15:00

Stretch | 15:00

27 Sept | Tu
Mobility | 3x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 2x
Wall walk + taps x 5 ea
KB swing – snatch – RDL x 5 ea

Work |
A. Alternating TGUs 4 x 3 ea (40, 2@ 50, 55#)
B. 3x:
Row x 300m
FLR + taps x 10 ea
Ring dip holds x :10
D1. SA DB bench 4 x 6 ea (3@ 30, 35#) [right into]
C2. Dbl DB row 8 @2113 (30, 3@ 25#) [1:30]
C1. SA DB press 3 x 8 ea (2@ 25, 30# L:7, R:6) [1:00]
D2. Banded rows x 12 [1:30]

28 Sept | W
Mobility | 3x
Shoulder CARs x 3 ea
Hip CARs x 2 ea

Warm-up | 3x
Wall walk x 1
KBS x 10
SL RDL x 5

Work | [Favorite]
A1. SL KB RDL 3 x 10 ea (40, 2@ 45#)
A2. Snatch x 3 ea (40#)
A3. Swing x 15 (40, 2@ 45#)
B. Deads [build] 5 x 3 (185, 3@ 195, 205#) [3:00]
C. Snatch-grip RDL 3 x 10 (85, 95, 105#) [2:00]
D. Marching pallofs 3 x 20 (5#) [1:00]

Stretch | 10:00


M | Went into this one with my eye on that row; it was surprisingly enjoyable. My focus was: your nose is for breathing and your mouth is for… eating. Worked to stay aware of my breath, and not rushing the release. My split time was 2:18. Last round of bear crawls I went back to the breath; that shit was winding me more than I think it should have. Braced breathing, man that did the trick. The right shoulder wasn’t feeling the taps on the handstands. Worked on kicking up and staying in place, using my fingers as a guide. The end.

Tu | The KB work in the warm-up felt slow and not snappy. Found some rings for part B! But those fuckers were mounted really wide, which made the already challenging holds, really tricky. Fucked up the sequence and reps on C and D. Feeling like fatty this week.

W | The KB work bugged my lower back a little. The remainder of the workout felt really good, though. Those marching pallofs were totally humbling. It was crazy to feel the stability shift from side-to-side; strength on one, less so on the other.

Th | Much soreness in the booty today. Gunz, that’s a lot of area to cover, could you narrow it down? Absolutely. I am here to help. Find your hip dips (Fellas, grab your lady for demo, if she’s down). Now slide your fingertips toward your coinslot about three inches. There.

The remainder of this week’s training sessions composed of moving all day whilst packing, moving all day whilst loading, unloading, and unpacking, and moving all day whilst unpacking and cursing myself for having so much crap. Moving. Turnover. Get it? Pretty NEAT. Bahaha! Fuck, I am on fire…

Looking forward to a training session IN the gymnasium today.

And look at this! Back when I was introduced to turnover related to the barbell…

Noob knees
Those knees are suspect
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On Repeat

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Prepping for some fresh Game of Thrones by recalling my favorite lines from the last episode: Little Finger dropping some strategy…

Also fitting words having just witnessed the CrossFit Games finale – Mat Fraser on repeat! I wonder how many scenarios he ran through in preparation.

Beyond the Baelish bombs, this episode of Hidden Brain played in my head more than once this past week, as it was a real fight to find my work flow. A contributing factor might be the summer intern – so many (really-good-and-thought-provoking-but-incredibly-distracting!) questions. But, I also attribute the rapidity with which people fire-off emails – and expect a response – to the interference.

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A repeat

I think we all get how distracting being “connected” can be. The new perspective that intrigued me was the message that the phone, the email, the social media itself isn’t necessarily the concern –  it’s our anticipation of them all. Those looping thoughts running in the background, “Has Susan RSVPed to the lunch-n-learn we’re having five weeks from Thursday?”, “Did Joanie see that link I shared which clearly demonstrates publicly my superiority on that thing we were talking about in private?”, “I wonder how likes my post-workout cheese grater hands have accumulated in the last 4 minutes?”. I exaggerate, but you know the ones; those back-burner thoughts that we often aren’t conscious of, that prevent us from taking our thoughts to the next level and getting into “deep work” mode.

I also thought the part about changing your physical environment in order to cut out the distractions was meaty. I’ve never felt more justified in wanting a “deep work” cabin in the woods to disappear to.

It might take some time before I can build my own Olson & Kundig. In the interim, I’m going to explore finding my own place to escape to – who’s got suggestions?! Do you have a place to which you disappear to focus and get shit done? What about that space allows you to do so?


01 Aug | Tu
Mobility | 3x
Wall slides x 10
GA squat x 10
Glute press x 10
TVAs x 15

Warm-up | 3x
Wall ball x 7
Wall walk x 2 UB
Ring rows x7

Work |
A. KB windmills 3 x 8 ea (35, 3@40#) [:30 btwn sides]
B1. Singles 3 x 50
B2. Push-ups x 6 [:30]
C. BTN press 6,6,4,4 @41×2 (BB, 50, 55, 55#) [3:00]
D1. DB bench 4 x8 (2@27.5, 2@30#) [:30]
D2. Dbl DB row x 12 (25#) [1:00]
E. Snatch-grip DB RDLs 3 x 12 (55, 2@60#)

Stretch | 10:00

02 Aug | W
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Elbow plank + forward tap x 10 ea
Reverse curl-ups x 10

Work |
A. Row x 20:00
B. Bike x 15:00
C. 5x: (29:17)
SA KB BU FR carry x 30m ea (25#)
SA OH carry x 30m (45#)
Bear crawl x 30m
D. Step mill x 15:00

Stretch | 10:00

04 Aug | F
Friday Hike Club!
Two Bit Peak

05 Aug | Sa
Mobility | 3x
Wall slides x 10
Cossack lunges x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Wallballah x 10
ATYs x 5 ea

Work | [Fave w/ globo mods]
A. 5x:
Box squats x 5 (115#)
SL hip thrust x 10 ea (20, 3 @22.5#)
Hip extensions x 10 [2:00]
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
Dbl KB push press x 10 (30#ers) + sit-ups x 5

Stretch | 15:00

06 Aug | Su
Mobility | 3x
GA squats x 10
Scap press x 10
Thoracic rotations x 10 ea
Reaching DBs x !:00

Warm-up | 3x
SA KBS – press – RDL x 5 ea
DUs x 20

Work | [Repeat re-mix]
A1. Hanging straight-leg raise 4 x 8 perfect reps – no swing
A2. Cable pallof press x 15 ea (40#) [1:00]
B1. Chin-over-bar holds 3 x :25 [1:00]
B2. Dip hold x :30 [1:00]
B3. Pistols x 5 ea [1:00]
C. TGUs x 15:00 (2ea @40, 3ea @45, 5ea @50#)

Stretch | 15:00


Tu | Tuesdays are for chests, apparently; benches and dumb bell usage at capacity. Went for 4 sets on the windmills because I forgot to video one. Strict OH pressing is humbling, especially at tempo. They felt good, but the last reps on each were hard. Failed on #4 on the last set; didn’t get it past my pony. Bench felt strong, as did the rows. All the things were turned on by then, and coupled with the sweat and the mirrors, I felt jacked and I am sure that makes the weight feel lighter. Subbed DBs on the RDLs as all the BB were in being used.

W | Some cursing on part C; but I found the grove and kept going. I can’t believe how much I feel the bear crawls in my abs! Correct position = game changer.

F | Monsoons are rad. And make for really sweaty morning after hikes.

Sa | Been a while since I’d done box squats. Took some vid to make sure my form was on point. Modified the barbell hip thrusts to SL versions, because (A) the latter are harder – though the load is significantly lighter so maybe I fucked up the intended stimulus… (B) The smaller diameter of the hex plates makes the, uh, mount on the hip thrusts less convenient. I know, laaaame excuse.

The EMOM was challenging – really had to focus on recovering my breath the last 5 rounds or so. Opted for KBs as the head of the DBs @ 30# are out of control… 

Su | Trunk sesh because oh man, those box squats got me sore. The holds felt strong, as did the TGUs.

Junk Reps

“Life’s a journey, to find the people weird like you.” – Atticus

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This post from some of my favorite – and very wise – weirdos got me thinking…

I’ve definitely accumulated some junk reps recently – and not necessarily just in the gymnasium. You ever have times when you’re aware that you’re just going through the motions, or when you recognize you’re not be[hav]ing in the manner you want to be, yet you don’t take the time to slow it down and fix the pattern? You know – not using your superpowers! On the upside, as I tap this out on the laptop, I’m en route to spend some time with the weirdos from whence I came, which will likely offer up some time for such change in pace and review.

Where are you accumulating junk reps? What are your methods for finding the fix?


24 June | Sa
Mobility | 3x
GA squats x 10
Bird dogs x 10 ea
Prone y raise x 10
Wall-pressing DBs x 20 ea

Warm-up | 3x
Row x 1:00
Slam balls x 5 @25#
DUs x 20

Work | [On the Fly]
A. EMOM x 20:00
HHC – FS – P/Sp Jerk (3@105, 14@115, 3@125#)
B. Banded RDLs 3 x 10 ea [1:00]
C. Cable Pallofs 4 x 12 ea (40#) [1:00]

Stretch | 20:00

25 June | Su
Inner Basin Trail, Flagstaff AZ

26 June | M
Mobility |3x
Shoulder CARS x 5 ea
SL elev hip bridge x 10 ea
Reverse curl-ups x 10

Work | [From the archives]
A. Bike x 10:00
B. 5x: Row x 300m + cable tris x 10 (50#)
C. Bike x 10:00
D. 5x: Row x 300m + SA DB press x 5 ea (27.5#) + Slam balls x 7 (20#)
E. Bike x 10:00

Stretch | 10:00

27 June | Tu
Mobility | 3x
Wall slides x 10
Elbow plank + fwd tap x 10 ea
Popes x 15 ea

Warm-up | 3x
KBS x 7 @45#
Ring rows x 7
Wall walk x 2

Work | [Favorite]
A. 10x:
Back squat x 4 (2@125, 3@135, 5@145#) [1:00]
Wall runs x 10 taps ea [1:00]
B. 5x:
SL RDL x 10 ea (45#) [1:00]
SA KB snatch x 5 ea (40#) [1:00]
C. 5x: [for time]
KBS x 15
DUs x 30

Stretch | 15:00

28 June | W
Backyard yoga


Sa | Yep, that was a fun one.

Su | So was that. 

M | Rolled through.

Tu | The back squats and wall runs felt REALLY good, and strong. The last two times I’ve done this workout I’ve scratched part C due to time or capacity restrictions. Next time I do it, I will go in with the intention of doing it all. Commit. This week just wasn’t the week for it. 

W | The backyard yoga: it’s no lush jungle variety (but for real, how fucking awesome is THAT?!) but it’s a nice way to start the conversation with my body. The reps sure aren’t perfected yet, but then that’s where the fun lies, am I right? #maybeyoushouldpractice 

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

bouguereau-nymphs26satyr-no


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.