Amputations

 “There is risk, known and unknown, in all aspects of life. We often consider the loss of life the only serious risk. Unless we are genuinely aware, we calculate the danger arising from our own physical and emotional states and from external conditions based on incomplete information. If we believe we can manage those risks, we accept them. Whether these choices are born of delusion or reality comes out in the end.” -Mark Twight

IMG_5938
South Kaibab Trail | Grand Canyon, AZ [image ©Morgunz]
“I can’t wait for you to experience The Canyon,” my friend says to me on our drive up to THE Canyon – The Grand Canyon – for what will be her ninth effort, and my first time.

“On my first hike, I came out with a list of shit I wasn’t going to do anymore – relationships, obligations, I totally re-prioritized my life.”

Isn’t it crazy how nature has a way of putting shit in order. And how doing challenging things with people – old friends, new friends, strangers you leap frog up the mountain with – can really connect you, with yourself, with each other?

did we.gif

Well, I am fresh off the completion of our trek, and while my thoughts aren’t consolidated, I can certainly see how The Canyon really will “ruin” a person, in the very best of ways… Stay handy with the knife, indeed.


02 Apr | M
Warm-up | 3x
KBS x 10 @45#
SA banded rows x 10 ea
SL banded RDL x 10 ea

Work | [FTA]
A. 5x:
Jump lunge x 12
SA DB KB Snatch x 3 ea (40#)
Goblet squat x 8 (40#)
Scap PUs x 10
B. 5x (Press x 1 + PP x 3) [2:00] (75, 80, 80, 75, 80, 80#)
C1. SA seated cable row 4 x 8 @22×2 [1:00] (25#)
C2. SL glute bridge x 12 ea [1:00]
*D1. DB bis 3 x 12 [1:00] (15, 20 , 20#)
*D2. Cable tris x 12 [1:00] (25, 20, 20#)
*add-on

04 Apr | W
Warm-up | 3x
Bike x 1:30
Wall ball x 10
SA KB press x 5 ea (25#)

Work | [Fave]
A. 5x:
FS x 5 @ 75% (125#)
BS x 5 [2:00]
C. Reverse zercher lunges 4 x 8 ea [1:00 btwn sides] (75, 4@80#)
D. 3x:
Slam ball x 5 @ 20#
SA DB KB snatch x 5 ea (35#)
Row x 200m

07 Apr | Sa
Mobility | 3x
Monster walks x 10 ea
Wall slides x 10
Scap press x 10
Banded clammies x 10 ea

Work |
A. 4x:
½ Kneeling SA BU press x 7 ea (20, 25#)
KBS x 10 (50#)
BB row x 10
B. 7x:
PC x 3
PJ x 3
FS x 3 [1:00] (95#)
C. Zercher squats 3 x 5 [1:00] (115#)
D. Barbell roll-outs 3 x 10 McGills 3 x :45 ea [:15 btwn]

09 Apr | M
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 1-0
Reverse curl-ups x 10
Pistoles x 2 ea

Work |
A. 3x:
Snatch-grip RDL x 3
Bent-over row x 3
Hang PSn x 3
OHS x 3
BS x 3
B. 10x:
PSn x 1 + OHS x 1 [2:00] (75, 80, 3@85, 5@90#)
C Clean pulls 5 x 3 [1:30] (175, 180, 185#)
D1. FS 3 x 5 [1:00] (115, 120, 125#)
D2. Dbl DB row x 10 [1:00] (30#ers)
E. McGills 3 x :45 ea [:15 btwn]

12 Apr | Th
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Reaching DBs x :45

Work |
TGUs x 15:00
Stairs x 10:00
Stretch x 10:00

14 Apr | Sa
The Grand Canyon | South Kaibab to Bright Angel Trail
+/- 17.3 miles
Accumulated elevation: 9,188′


M | Dang, part A got my heart going. Faves. Strict press was rough. I can tell I haven’t been doing much OH pressing, and the injured(?), janky(?), but mine, my right shoulder was the limiter

W | Didn’t feel like working out, so I picked a favorite workout from the archives and got to work. Pretty sure 125 isn’t 75% anymore; perhaps should test that… But the volume of this one had me feeling it. Took it easy, with less intensity on part C, as that’s what I had to give today. Subbed KB for DB on the snatches because they make me feel strong and powerful. And KBs are so much cooler than DBs. 

Sa | BU press felt good; got four reps on the R and 5 on the L on that last round at 25# before I had to drop back to 20# or have some shit form; I picked the first. The push press/jerk was the limiter on the BB complex. Dang that was some fun cardio. Zerchers felt awesome. Roll-outs bucked my back bad, so subbed McGills. Cool?

M | It felt good to lift. The snatches felt a little awkward; after speaking with TG gotta rememba the speeds. Same with the clean pulls, steady off the off the floor, speed it up after the knees. The pulls felt strong.

Th | Got in a little movement before I move a lot on Saturday…

Sa | By the numbers (creepy, but handy, iPhone stats):

22CFE308-167D-4B33-B018-C81ED231F062
I think the actual trail distance was 17.3 mi
50845318-6B45-4CF1-BD70-DA81EEAB1526
Interesting to to see where the pace dropped off. Was that the steep part or where I took the most pics? Hmm…
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Like You Mean It

 

“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” -Voltaire

Stephanie Brooks_Strategy 5-01.png

In a search for motivation I added some new patches to the gym bag. Between stitches/bleeding out I caught up on my YouTube subscriptions. I thought this pair of vids complimented one another nicely, and helped me appreciate where I am at right now a little more.

 


27 Mar | Tu
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Work |
A. 4x:
Row x 1:00
OHWL x 10 ea
PUs x 5
B. FS 7 x 5 [3:00] (135, 3@140, 2@145, 150#)
C1. Plate DB lunge 3 x 8 ea [RI] (25#ers)
C2. SL RDL x 5 ea [1:00] (45#)
D. Hanging bent-knee leg raise 3 x 12 [:30]

28 Mar | W
Mobility | 3x
Bird dogs x 10 ea
SA plank x :20 ea
TGU x 2
Reaching DBs x :45

Work |
A. Stairs x 15:00
B. 5x:
DB bench x 10 (25#ers)
Dbl DB row x 10
DUs x 30
Rest x 1:00

30 Mar | F
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
COB hold x :20
TVAs x 15

Work |
A. 3x:
SL hip bridge x 15 ea
KBS x 10 (45#)
½ kneeling BU KB press x 5 ea (20, 25, 25#)
B. BS 5 x 3 [med lbs – fast] [3:00] (165#)
C. McGills 3 x :55ea [:15 btwn sides]
D. Stairs x 20:00

Stretch | 17:00

31 Mar | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Cossacks x 8 ea
Scap press x 8
Hollow rocks/hold x :20

Work | [FTA]
A. Bike x 20:00
B. 5x:
Lateral box stups x 10
Wall walk x 2
FR KB carry x L ea (40#)
C. Row x 15:00 (3261m/2:18 split)
D. Bike x 10:00

01 Apr | Su
Hike | (Not That) Tom’s Thumb


Tu | I am feeling very unmotivated to go to the gym. Going through a phase… Was really sore considering I was coming off two days of rest. Felt the FS in my quaaaaads… wht-t-t-t?!? And then part C was rough.

W | Not sure if it’s that I don’t like bench day or if I don’t like these new shorter workouts we’re testing; I think B. DUs kicked my ass this day.

F | Felt good. I’ve been feeling squishy lately but getting the opposite feedback from regulars at the globo the last few days – telling me I am looking lean. Clearly they are liars, or blind, or blind liars. Did I ask for your feedback, anyway?

idnitdoh.gif

Sa | Sometimes the row is smooth; other times you close your eyes and resist the urge to stop e’ry 37 seconds. Today was the latter, but it felt good when I was done.

Su | It’s always nice to get outdoors with good company, paws, and a PB+J.

Behind The UI

“Of course, sometimes it’s quite difficult to know if you’re hallucinating. You might hallucinate a silver pen on your desk right now and never suspect it’s not real—because its presence is plausible. It’s easy to spot a hallucination only when it’s bizarre. For all we know, we hallucinate all the time.” -David Eagleman

oelklaus_embrace
Embrace from O.P.P. [Heather Oelklaus]
Does natural selection favor true perceptions? Evolutionary Game Theory with The Think Grow Podcast.

“Perception is not about seeing the truth; it’s about raising kids.” -Donald Hoffman

Feeding, fighting, fleeing, and… Mmmating. (Pffff. I could have made that alliterate so much nicer.) It all distills down to f-words.


21 Mar | W
Mobility | 3x
Bird dogs x 10 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Row x 1:00
KBS x 7 @40#
KB snatch x 3 ea @40#

Work | [FTA]
A. 4x:
SL KB RDL x 8 ea (40#)
½ Kneeling BU press x 8 ea (20#)
RNT rev lunge (out) x 8 ea
B. BS 5 x 3 [3:00] (155, 160, 165, 165, 170#)
C. FS 3 x 5 [2:00] (125, 130, 135#)
D. Stares x 15:00

22 Mar | Th
Mobility | 3x
GA squats x 10
Prone y raise x 10
Reverse curl-ups x 10
Samurai squats x 2 ea

Work | [FTA]
A. 3x [BB only]:
RDL x 3
Bent-over row x 3
Power snatch x 3
BTN push press x 3
Good morning x 3
B. [Standard] DL 7 x 2 [2:00] (195, 205, 4@215, 1 rep @220#)
C. Power snatch 7 x 2 [2:00] (75, 2@80, 4@85#)
D. GHR 3 x 10 [1:00] (15#)

23 Mar | F
Work | [FTA]
A. Stairs x 20:00
B. 5x:
Sled push (+135#)
Cross-over step-ups x 5 ea
Handstand hold-walk-hold-walk, etc
C. Alternating TGUs x 15:00
D. Bike x 2😊:00

24 Mar | Sa
Mobility | 2x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Popes x 15 ea
Wall-pressing dead-bugs x 20 reps
Pistoles x 2 ea

Warm-up | 3x
Tempo goblets x 5 (35#)
KBS x 7
RDL x 5 ea

Work |
A. DL 7 x 2 [2:00] (2@195, 2@205, 2@210, 205#)
B. PC 6 x 2 [2:00] (2@105, 2@115, 2@120#)
C. 1-1/4 BS 3 x 5 [1:30] (115, 105#)
D1. GHR 3 x 10 (10#) [:30]
D2. McGills x :45 ea [:30]

Stretch | 10:00


W | Not feeling so great, fighting something – and def + some lbs; needed to move so I did.

Th | Got to the gym late so banged out a quick one from the archives. Deadlift felt really great.  Turned the first rep into a regular snatch just to see if I could (yep); kept the second as a power.

F | Did. It. Anyway. Again.

Sa | Very similar workout to Thursday. Felt it. The one and a quarters felt SLOW so I dropped weight. That helped. Dang them McGills.

Killing Time

“You must acknowledge deep in your heart of hearts that people are supposed to fuck. It is our main purpose in life, and all those other activities – playing trumpet, vacuuming carpets, reading mystery novels, eating chocolate mousse – are just ways of passing the time until we can fuck again.” -Cynthia Heimel

entangled lines klaus kampert

Do you know what a grind lines is? I didn’t until… today. My learning moment was an endearing story from pretty-awkward-dude to slightly-less-awkward dude about his high school experience of lining up to rub up against one another: “It didn’t matter if you were a guy, or a girl, gay or straight, we all just wanted to be touched.”


10 Feb | Sa
[AM]
Warm-up/Mob | 3x
Cossacks x 8 ea
Scap PUs x 8
Windmills x 5 ea @35#
Samurai squats x 3 ea @ 35#
Reaching dead bugs x 1:00

TGUs x 2 @40, 45, 50#

Work | FTA
A. Bike x 20:00
B. 5x:
Sled x 30m (+160#)
Suitcase carry x 30m (55#)
KB snatch x 5 ea (35#)
C. Stairs x 15:00
D. Row x 10:00 (2312m)

Stretch | 15:00

[PM]
Two Bit Peak | 3 mi
+1,000′

11 Feb | Su
Mobility | 3x
Hip hikes x 12 ea
Chin-over-bar x :20
Popes x 15 ea
TVAs x 15

Work | FTA
A. Stairs x 15:00 Bike x 20:00
B. 4x:
HR x 10 (10#)
RNT (out) x 5 ea
Kang squats x 5
C. BS 5 x 5 [3:00] (155#)
D. Zercher squats 3 x 5 [1:30] (105, 110, 115#)
E. Wall-pressing dead bugs 3 x 20 reps [:30]


Sa | Ooh that part B.

Su | Stepmills were occupado, so I took a (bike) seat. The kangs felt really good; the back squats felt a little rough to start, but after 5 days off… Took some vid and adjusted based on what I saw. Much better on the last two sets. Freaking dig the Zerchers.

Wasn’t feeling hot all week – super fatigued by the time the clock approached gym time, and just NOT feeling going to the gym AT ALL. Weird. The plan this week is to prioritize the rise and sleep times and see how/if that helps.

Dress Codes

“There is no such thing as bad weather, only inappropriate clothing.” -Sir Ranulph Fiennes

dress codesI really like that quote. Funny that it stumbled across my desk just as I was whining about how cold it is in the new office. Haaay, Universe. I feel like you could break that quote down – mad lib style – and apply it all over the friggin’ place…

“There’s no such thing as a [adjective] [noun], only inappropriate [verb].”

Yes, I took liberties: clothing, dress (noun), dress (verb). Hmm. But it’s not quite there…

“There’s no such thing as a [noun that’s out of your control – gravity problem], only inappropriate [verb within your control].”

Let’s try.

“There’s no such thing as a shitty traffic, only your (my) lack of preparedness.”
“There’s no such thing as a lame workout, only your attitude towards it.”
“There’s no such thing as a toxic relationship, only your decision to remain in it.”
“There’s no such thing as a stupid question…”

Meh. There are no absolutes, friends.

Test it out. Does it work with your “code”?


23 Jan | Tu
Warm-up| 3x
Wall ball x 10 @15#
SA KB press x 5 ea @25#
KBS x 10 @ 45#

Work | Favorito burrito
A. 5x:
FS x 5 @75% (125#)
BS x 5 [2:00]
B. Reverse Zercher 4 x 8 ea [1:00 btwn legs] (75, 80, 2@85#)
C. 3x:
SB x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m (:56, :50, :49)

Stretch | 10:00

24 Jan | W
A. Stares x 25:00
B. 5x:
BU ½ kneeling KB press x 8 ea (20#)
KBS x 10 (50#)
DUs x 40 (UB, 36, UB, 20, 20)
C. 4x: BB Dbl DB bi’s x 15 [1:00] (15#)
Tricep push-downs x 15 [1:00]
D. Bike x 15:00

27 Jan | Sa
Mobility | 3x
Shoulder CARs x 3 ea
Cossacks x 8 ea
Prone y x 10
TVAs x 15

Warm-up | TGUs x 10:00
Work |
A. Stairs x 20:00 (alternated levels 7/8 e’ry 5:00)
B. 4x:
Dbl OH carry x 30m (25/30# KB)
Sled x 30m (+135#)
Sit-ups x 20
C. Bike x 20:00

Stretch + handstands | 10:00

Jan 28 | Su
Warm-up | 3x
Row x 1:00
SB x 5 @20#
SL KB RDL x 5 ea @35#

Work | FTA
A. 3x:
RDL x 3
Bent-over row x 3
P snatch x 3
BTN push press x 3
Good morning x 3
B. DL 7 x 2 [2:00] (200, 3@205, 3@210#)
C. P snatch 7 x 2 [2:00] (75, 80, 3@85, 2@90#)
D. GHD (globo-style) 4 x 12 [1:00] (10#)

Stretch + Ayche-ess-dub-yas | 15:00

29 Jan | M
Mobility | 3x
Hip hikes x 12 ea
Bird dogs x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x :45

Work |
A. 5x:
Jump rope x 1:00 lunges x 12
SA DB (only I did KB) snatch x 3 ea (2@35, 3@40#)
Goblet squats x 8 (2@35, 3@40#)
Scap PUs x 10
B. 5x (Press x 1 + push press x 3) [2:00] (65, 70, 70, 75, 75#)
C1. SA seated cable row 4 @ 8ea @22×2 [1:00] (25, 30, 30, 35#)
C2. SL glute bridge x 12 ea [1:00]


Tu | The squats felt phenomenal as did part C. But then, it IS a favorite… Notes to self about the smarts behind all that stair stepping from TG #theresalwaysaplan

W | Not the smoothest workout; fighting myself on the DUs and KB press as I got a little frustrated. Subbed DBs for the BB on the bis due to availability. Biceps revolted on the last round – the last few reps were eeked out.

Sa | Dang that part B got me breathing good.

Su | Really feeling Saturday’s sit-ups. And OH carries. Really tender on the roller btwn my blades. Can’t believe how much I am feeling the hammies on the GHDs these days.

Was a bit of a ride with the training last week; had some struggle with focus. Why is that…? Hmm.

M | Enjoyed that part A; the snatches felt nice and snappy. Right side was a little slow to engage on the strict press. Lots of abz and lats in the cable rows; can’t believe how much I am feeling my hammies working these days. Muy bien.

Loaded

“I know you think you understand what you though I said but I’m not sure you realize that what you heard is not what I meant.” -Alan Greenspan

pew pew

My Life had stood – a Loaded Gun –
In Corners – till a Day
The Owner passed – identified –
And carried Me away –

And now We roam in Sovreign Woods –
And now We hunt the Doe –
And every time I speak for Him
The Mountains straight reply –

And do I smile, such cordial light
Opon the Valley glow –
It is as a Vesuvian face
Had let it’s pleasure through –

And when at Night – Our good Day done –
I guard My Master’s Head –
’Tis better than the Eider Duck’s
Deep Pillow – to have shared –

To foe of His – I’m deadly foe –
None stir the second time –
On whom I lay a Yellow Eye –
Or an emphatic Thumb –

Though I than He – may longer live
He longer must – than I –
For I have but the power to kill,
Without – the power to die –

My Life had stood – a Loaded Gun, Emily Dickinson


21 Nov | Tu
Mobility | 3x
Wall rotation + slides x 10
GA squats x 10
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
KBS x 5
KB snatch x 3 ea
KB RDL x 5 ea

Work | [FTA]
A. 4x:
Box sqwaats x 5 (125, 125, 130, 130, 130#)
SL DB hip bridge x 10 ea (22.5#)
GHR x 10 [2:00] (10#)
B. TGUs x 18:00 (worked up to 60#)

24 Nov | F
Mobility | 2x
Shoulder CARs x 3 ea
Thoracic rotations x 8 ea
Hip CARs  x 2 ea

Warm-up |3x
Bike x 1:30
Wall balls x 7
DUs x 20

Work | [Archive Buffet]
A. 4x:
Front squat x 5 (115, 4@125#)
RNT x 10 ea
GHD x 10 [2:00] (10#)
B. EMOM x 10:00
KBS x 10 (50#)
C1. DB bi’s 3 x 20 ea [1:00] (15#)
C2. Tricep push-downs x 12 [1:00] (20#)
D. Cable pallofs 3 x 12 ea [1:00] (15, 20, 20#)

25 Nov | Sa
Mobility | 3x
Hip hikes x 15 ea
Elbow plank + fwd tap x 10 ea
TVAs x 15

Work | [Archive Buffet]
A. Bike x 20:00
5x:
Sled x 30m (90#)
Suitcase carry x 30m ea (50#)
HS hold x :30
Lateral step-ups x 5 ea
C. Stepmill x 20:00

27 Nov | M
Mobility | 3x
Shoulder CARs x 3 ea
GA squats x 10
Prone y raise x 10
Cossacks x 8 ea

Work | [FTA]
A. 4x [BB only]:
Row x 10
Press x 10
OHS x 10 Kang squats x 10
Good mornings x 10 [1:00]
B. SL hip bridge holds 4 x :30 ea [:30 btwn legs]
C. Pin FS 5 x 2 [3:00] (125, 4@130#)
D. SA DB push press 3 x 8 ea [1:00] (35, 30, 30#)
E. Close grip high cable rows 3 x 15 [1:00] (55, 60, 60#)


Tu | I ❤ sqwaats. And TGUs. And… good convos, good vibes, good days.

F | Use more el bees on the biceps, self.

Sa | Four star handstand day. I really enjoy that cardio sled sammich action.

Su | Got my ass in nature. I would like to redesign the Tonto Natural Bridge Parking area. Such a beautiful area; such a whiff on the human intervention.

M | Gym was busy. Felt good to move. Subbed kang squats for good mornings and OHS in part A as my right shoulder has been not feeling awesome this week. I think it’s a sleep injury #positionmatters

Lat pull-down machines in use, again, therefore I did standard cable rows.

Timeless

“I have late night conversations with the moon, he tells me about the sun and I tell him about you.” -S.L. Gray

nature euphoria in full effect.gif
Nature’s euphoria in full effect

Have you ever noticed how experience plays with time? How time can somehow speed up and slow down, all at once? Or how – as a friend recently pointed out around mile 8 of a backpacking trip – when you’re from a small town and you return for a visit, people often express their disbelief at the amount of time that has passed, how it, “seems like just yesterday”… And you think to yourself, “Not really, Laurie. You just haven’t done anything.”

And have you ever really looked at the Milky Way?

Just a few fragments from some overnights in nature. Another one was the suggestion from Matty Fresh to check out the movie Wild. So I did, and really enjoyed it. Yielded all the feels, but didn’t make me feel any less bummed to back on the grid.

The soundtrack doesn’t suck either…


13 – 15 Nov | M-W
Havasupai Trail | +/- 28 miles

17 Nov | F
Warm-up | 3x
Row x 1:00
Slam ball x 5 @ 20#

Work | From the Oly archives
A. BB only [movement quality] 4x:
Row x 10
Press x 10
Good morning x 10
OHS x 10
B. Clean pulls 4 x 2 (165, 175, 175, 185#)
C. Rack jerk [across] 6 x 1 (115#)
D. Pin FS 4 x 3 (115#)
E. SA KB OHS 3 x 3 (25, 30, 35#)

18 Nov | Sa
Mobility | 3x
Scap press x 10
Shoulder CARs x 3 ea
Glute press x 10
TVAs x 15

Warm-up | 3x
½ Kneeling BU KB press x 5 ea @20#
Band RDLs x 10 ea
Band SA rows x 10 ea

Work | From the archives
A. Bike x 30:00
B. 5x:
HS walk/hold WW + taps x 10 ea
Cossacks x 10 ea
DUs x 30
C. Stepmill x 20:00

Home yoga | 20:00


M-W | Do you know how creepy your iPhone is – that it tracks you all the friggin’ time? Yep. (I recognize how this line of questioning is that of an old person, but seriously – what the fuck.) And then it throws this info into some shit “Health” app you didn’t ask for either, so you think it’s doing you favors. One of several things I learning on my first backpacking experience. I am stoked with how great I felt throughout. The turquoise waterfalls, red striated cliffs and the bottomless darkness of the night sky, all glittery with stars – nature’s recovery techniques…

Definitely need to get a different pack – one that doesn’t hang of my traps. Also, fuck extra clothes; I didn’t bring many, but I brought more than I needed. 

F | Not feeling super stoked about being back on the grid, nor back inside a gym, but… did it anyway. Had some ass wink on the OHS; widened my stance and focused on bracing and that did the trick. The cleans and jerks felt good, but like I haven’t don’t a whole lot of them lately. Truth. Oly is tricky solo. Need to vid e’ry set but my phone was full of waterfalls. Think I was positioned too far forward on the pulls. FS felt good, made my booty sore. The KB OHS felt solid.

Sa | Must get headphones. Workout felt good.