Mask Off

“I don’t believe in dressing up reality. I don’t believe in using makeup to make things look smoother.” – Lou Reed

13 May | Sa
Mobilize | 3x
Scap press x 10
Bird dogs x 12 ea
Pope press’n’squeeze x 4 breaths
Hollow rocks x 10 [Not so good at these]

Work |[Brrr crawl]
A. Treadmill walk x 45:00
B. 4x:
Bear crawl x 20m
Reverse flys x 10 (10#)
SUs x 40

Stretch | 10:00

14 May | Su
Warm-up | 3x
Row x 1:00
KBS x 10 + SA snatch x 5 ea
Slam balls x 7

Work | [Snappy snatches]
A. Hip extension 3 x 10; Rest x as req’d
B. BB only 3 x 3 ea: Snatch-grip RDL – Row – HP snatch – BTN press – Back squat
C. HP snatch 10 x 2 (2@75, 5@85, 3@90#); Rest x 2:00
D. Cable pallof press 3 x 10 ea (30, 30, 40#)

16 May | Tu
Mobility | 3x
Wall slides x 10
GA squats x 12
Reaching dead bugs x 1:00

Work |[Why are heavy carries so fun]
A. Bike x 30:00
B. Row x 15:00 (3,450m)
C. 5x: (NFT, but 10:00 OTN)
Single-arm rack carry x 30m ea (40,45, 3 @50#)
Jump lunges x 10
Forward leaning rest x :30

Stretch | 15:00

Sa | Check. Not a huge fan of the treadmill. Or a small one. But I did it anyway. And learned about how dudes in India want their wives to breastfeed them. Fah-reaks!

we all just freaky human.gif
We’re all just a bunch of

Also, mirrors are not only great for checking your form (yep, pretty sure that’s the first time I’ve done bear crawls with my tank dropped and shins parallel to the floor), but they also make for trippy workout surveillance vids:

Su | Wasn’t sure if the hip extensions were on a machine, or the GHD. Did the latter; they are way more challenging that GHRs. Worked barbell only snatch balance and heaving snatch balance between sets on C; things felt really nice. The upper glutes *pauses to search for the proper anatomical term*… *additional pause while I feel up ma glutes*… I think the mins, maybe the meds. Yeah, those guys are sore from the include treadmill, if I had to guess.

Tu | Might have shorted myself on the carries #littlegymproblems Will verify next time that I get the right, um… stimulus.

So What

“Sometimes people let the same problem make them miserable for years when they could just say, ‘So what.’ That’s one of my favorite things to say.” – Andy Warhol

what if

No words today. Just some slam bass and lyrics. Say what?!

05 May | F
Mobility | 3x
Wall slides x 10
Single-leg bird dogs x 10 ea
Wall-pressing dead bugs x 10 ea

Warm-up | 3x
KB – Swings x 5
Single-arm swings x 5 ea
Goblet squats x 3
Snatch x 3
RTW x 5 ea
RDL x 5 ea

Work |
A. TGU x 3 ea x 4 sets (45#); Rest x :30
B1. Back extensions x 10; right into
B2. RNT rev lunge x 10 ea @3111; Rest x 1:00
C. Front squat 5 x 3 @22×1 (3@115#, 2@125#); Rest x 3:00
D. Snatch-grip RDL [3] x 6 @3111 (95#); Rest x 1:30

06 May | Sa
MFR | 10:00

Mobility | 3x
Single-leg adductor squats x 8 ea (18” box)
Prone y raise x 8 (hip tuck, abs engaged)
Pope clammies x 15 ea (fire)

Work |
Bike x 10:00
5x: Row x 300m + cable tris x 10 (40#)
Bike x 10:00
5x: Row x 300m + SA DB press x 5 ea (25#) + slam ball x 7 (20#)
Bike x 10:00

07 May | Su
Mobilization | 3x
GA squats x 10 (wider stance)
Scap press x 10
Pope clammies x 12 ea
Side plank + leg lift (knee) x :20 ea

Warm-up | 3x
Row x 1:00
SA KB press x 5 ea @25#
Slam ball x 5 @ 20#

Work |
A1. TGU 3 x 3 ea (44#)
A2. GHR x 10
B. [Single-arm] Front rack KB lunge onto 45# plate 3 x 8 ea (26, 35, 44#); Rest x 1:30
C. Power snatch 10 x 2 (2@75, 3@85, 2@90, 3@95#); Rest x 2:00
D1. Kneeling BU KB press 3 x 8 ea (18#); Rest x 1:00
D2. Single-arm seated cable row X 6 ea @21×2 (30#): Rest x 1:00

F | Those get-ups added up. Really liked those reverse lunges. Front squats felt good once I stopped watching myself in the mirror and focused on feeling the movement. The footage totally revealed I was cheating the time at the bottom. Again. The RDLs were tricky with the different barbells; the gnarling is located closer to the center so there was some grip slip… All in all a decent training session; the right hip is bugging a little bit.

Sa | Spent extra time working out some spots with the foam roller and lacrosse ball. Explored a few warm-up moves from the Pope featured in this vlog:

It’s fun to see behind the curtain, all the pre-lifting work that goes down. My hip was bugging pretty good, but the mobility drills seemed to get things toasty. By the time I got to the slam balls (the hole being the test) things were moving without issue.

The last round on the bike I had company next to me; I was jamming out to some music but the dude’s stride kept catching my attention. I realized that while I had constant pressure on the pedal, he seem to bounce out of the bottom. If I drew a diagram mine would look like a circle and his would look two vertical lines going opposite one another, up then down. Interesting… still pondering, is it a learned movement pattern, compensation, lazy glutes, did he not have waffles for breakfast? These are big questions, people.

Su | Needed one of those NBA towel kids to help me out during the get-ups in the “Functional” area of Globo Mountain. Slippery suckers. Added the “single arm” to the lunges because they only had one of each weight of KBs. The snatches felt so much nicer (snappier) than last time, but I also found a 15 kilo bar, which made all the difference with the grip. Left side was sticky on the “D”…

In Contrast

“Put light against light – you have nothing. Put dark against dark – you have nothing. It’s the contrast of light and dark that give the other one meaning.” -Bob Ross

And here we have some contrast, of style or talent,  you be the judge. This is a work by Asger Jorn of the Situationist movement, I think. Hey, we’re not just butts and barbells around here, nah meh? (But mostly we are…)

And here’s an interesting podcast on how we think of our current selves in contrast to our future selves and how that fucks up our decision-making skills. I believe we call that projection bias.

And in case I deterred you with the duck up there, here’s some additional contrast:

past future-01.png
Past self vs future self

02 Sep | F
Mobility | 3x
GA squats x 10
Scap press x 10
SL Elev glute bridge x 10ea
TVA drops x 10

Work | x 30:00, rotating:
KB front rack carry x O-head to green rig; Farmers carry return (44#ers)
AD x 1:00
1-1/4 Back squat x 3 (90#)
HS walk x 10 meters (+10 UB!)
Row x 1:00

01 Sep | Th
Warm-up| 3x
Rope work x :30
KBS x 5
BB RDLs x 5

Work | 6:00 class
Deadlift 4 x 3 (185, 185, 195, 195#)
Rest x 2:00
2-Position clean 10 x 1 (95, 95, 105#…)
6-Minute Abs! (10# plate)

Stretch | 15:00

Goodbye, August | W
Warm-up |3x
Row x 1:00
Wall ball x 7
DUs x 20
Goblet squat x 5

Work | O-lifting – Week 1
Snatch-grip push press + OHS 5 x 2 across (100#)
Good mornings  x 3 (95#)
DB row x 12 (30#)
Front squat 3 x 5 (115#)
Iso-hold bench press 3 x 6-10s

Stretch/Talk it out | 20:00

30 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 16
Reverse curl-ups x 12

Warm-up | 3x:
OH walking lunges x 12
AD x 1:00
Palms-up BB row x 10

Work | 4x:
RDLs x 4 @5050 (125,135#…)
Rest x 1:00
Body row x 8
Rest x 1:00
SL hip thrusts 4 x 12 (15#)
Rest x 1:00 between the legs
AD x 10:00
E’ry 2:00, HS walk attempts x 3

Stretch | 15:00

Ah contrast. I was feeling so awesome before and during the Humphrey’s hike…

The intention this week was to do some moving and see what the response was in the hip-/back-/ass-on-the-funky-side region. So, yeah, did that. Really wanting to squat, but we had a reverse “Bump N’ Grind” situation: my mind was telling me yes, but my body, my booody was telling me no! So, what can I do to work da booty (okay, and the body) that isn’t squatting? Pulled some things from the archives… And things are feeling better, but some tightness remains in the back and in the hip when in the R-Kelly position.

Every time there’s a “rest a minute between legs” in my workout, my mind puts a “my” after the preposition and the gutter brain takes it from there…

spend some time there.gif

Gonna give Oly a try tomorrow. We’ll see if I’m walking funny after…


Press On

“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education alone will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On, has solved and will always solve the problems of the human race.” -Calvin Coolidge

the MF saga continues
Iguana: The motherfucking saga continues…

21 Aug | Su
Mobility | 3x
Elbow plank + reach thru x 10 ea
Single-leg adductor sqaut x 10 ea
Banded hip bridges x 1:00

Work | x 25:00, rotating:
KB front rack carry x O-head to green rig (44#ers)
AD x 1:00
Sumo DL x 5 (155#)
HS walk x 10 meters (+10′ UB!)
Row x 1:00

Auxiliary | 3x
Reverse row sit-backs x 8
Leg curls in da rings x 8

Stretch | 20:00

20 Aug | Sa
Mobility | 3x
Wall press + rotation x 10
GA squats x 12
Hip hikes x 12 ea
TVA drops x 15

Warm-up | 3x
KBS x 10
DUs x 30
Row x 1:00
Singe-arm banded rows x 10 ea

Work | O-lifting
2-Position snatch [hang-ground] 3 x 3 (65, 70, 70#)
1-1/4 OHS 3 x 3 (75, 85, 85#)
Halting snatch-grip DL [3s pause @ mid-thigh] 4 x 2 (135, 135, 135, 145#)
Side bridge 3 x max

Stretch | 15:00

The griddle wasn’t hot on Saturday. Rolled through. And then on Sunday… What I thought to be a recovery workout turned out to be some serious work, with those heavy front-rack carries. And I may have uncovered a kick-up approach that seems to get me to actually walk on the HS walks: staggered hand placement. Sunday’s soundtrack brought to you by the Love Me Nots: 

Nurture Your Nature

“Your life and destiny are determined to a large extent by your participation in the outcome.” ― Paul Stanley

Julie’s genes likely contribute to her a strong, uh, hand game

I seem to be on a podcast sharing run. That’s not changing today. I suggest you take a listen to this one: The Garage Gym Athlete’s Podcast with the Max El-Hag. I really like hearing what that guy has to say, and not just because of the way he pronounces “strength”. The interview covers a lot of territory, including, but not limited to, the evolution of CrossFit as a sport, the head game of personal growth, and how our individual genetic make-up predisposes us to be good at something and the importance of recognizing what that thing is.

Own it, Julie.

27 July | W
Mobility | Did some

Warm-up | 2x
Row x 1:00
DUs x 30
OH walking lunges

Work | O-lifting – Week 5
Mid-hang snatch pulls 4 x 2 (115, 125, 135, 145#)
Tall muscle snatch + mid-hang muscle snatch 4 x 2 (55#)
Snatch + OHS 8 x 1 (4@85, 3@90, 1@95#)
Med ball drops 3 x 8 (14#)

Static stretching | IDGAF what those bastards say, it’s nice. Do/did it anyway

26 July | Tu
Warm up | 3x
RDL x 10 empty bar
Row x 200m
Single-arm banded rows x 10 ea

Work | Deadlift – 205# base
Rest x 3:00 btwn sets
5 @ 55% (115#)
5 @ 65% (130#)
5 @ 75% (155#)
3 @ 85% (175#)
1+ @ 95% (4 @ 195#)
Pendlay row x 10 reps @ 75#
right into
Seated single-arm press x 10 (20#)
Rest x 2:00
KB front rack lunge x whiteboard to ball wall (35# KBs)
right into
Hanging leg raise x 8 reps
Rest x 2:00

A very sweaty stretch | 20:00

25 July | M
Mobility | 3x
GA squats x 10
Side plank clammie holds x :40
TVA leg drops x 15

Warm-up | 3x
AD x 1:00
BB lunges x 12
BB row x 10

Workout | [from the archives]
Front squat 5×1 (125,135,145,150, 150#)
– then –
EMOM x10:00:
1-1/4 front squat x3 @50% of “A” (75#)
– then –
EMOM x10:00, rotating:
Slam ball x 10 (30#)
Wall walk x 1 + 10 hip taps x2

Stretch | 20:00

M | The squat session felt good. Funny how those wun-an-a-quatta squats add up by that last minute. Some shoulder things going on with the inverted hip and shoulder taps. Regular wall walks were good, so doubled-up on those instead.

Tu | The DLs felt strong; helps to be sore from the previous days squats, easy to feel the booty in action. The front rack lunges left me breathing like sprints. 

W | Felt so much better than last Wednesday going into the workout. Much less muscle soreness, and my head was in a very good place. Focused on elbow position on the pulls. Muscle snatches, still not my wheelhouse, but better than it did last week.

miyagi muscle snatch.gif
El Tigre pointed out the similarities between the muscle snatch and the paint-the-fence. Next time: headbands

 The snatch paired with the OHS felt solid, just a leeeedle bit slow. Here’s a vid of my last set, which was more of a power snatch + OHS:


Stillness + Stuckness

“Patience is also a form of action.” – Auguste Rodin

brit brit finger taps.gif
Brit Brit practicing her technique.

I’ve been picking up on lots of snippets about behavior patterns lately, recognizing them in oneself, and in your crew. This one from the Barbell Buddha has lots of good stuff in it. I really like the part about the craftsman’s mindset and the commentary on the banana hands.

13 July | W
Warm-up | Row + Mobility

Work | O-Lifting Week #2
Snatch shrug 3 x 3 (125,125,145#)
Muscle snatch 3 x 3 (55#)
1-1/4 OHS 3 x 3 (85,95,90#)
Elbow plank holds x 3 (2:05,1:15, 1:23)

12 July | Tu
Mobility | 3x
GA squats x 10
Prone Y raise x 8
Side plank + leg lift x :20 ea
Reaching dead-bugs x 1:00

Warm-up | 2x
TGU x 2 ea
DUs x 30

Work | 10x
Back squat x 5 @ 70% 1RM (125#)
Rest x 1:00
Banded row x 10
Rest x 1:00
KB front rack walking lunges 4 x 10 steps (2 with 35#s, 2 with 44#s)
Rest x 1:30 btwn sets
AMRAP DUs in 3:00 (160)

Stretch | 10:00

11 July | M
Mobility | 3x
Monster walk x 12 ea
Elbow plank + fwd tap x 6 ea
Side plank clam x :30 ea
Cossack lunge x 8 ea

Warm-up | 3x
Row x 200m
Single arm banded rows x 12 ea
Standard RFESS split squats x 8 ea

Work | Back squat 5 x 1 (140,150,165,175,185#)
EMOM x 10:00:
1-1/4 Back squat x 3 @ 50 % (90#)
AD 30/30’s x 10:00 (106 cals – Ass. bike)

Stretch | 10:00

M | I really like the heavy singles + squat EMOM combo. So you fatigue a muscle group and then put that region under tension for some duration…

smarty pantsTu | Muscle soreness level high going into Tuesday’s session. In particular in the rear mid-thighs (Sometimes we call those hamstrings, Morgan. No, but really, up and to the center from the hamstrings.)

Performing 10 sets gave me lots of opportunity to reinforce the set-up ritual and breath. You know, so when I attempt heavy singles, I don’t mind fuck myself. The front-rack lunges were very challenging, ‘specially with the 44# kettlebells. That transition to the DUs was pretty funny – attempting to jump after all that.

W | O-lifting went fine.


The Shadow

“I guess we’re all two people. One daylight, and the one we keep in shadow.” -Bruce Wayne/Batman


Sunday Evening
A Lonely Roman by Pavel Svedomsky, 1884 | Well, doesn’t this just capture the feelings of Sunday night perfectly? Hey the Broncos got the win, and it was a great weekend, but goddammit if I didn’t fuck up the tiger rug again.

Have you read about Jung’s concept of the shadow aspect? Clearly Bruce Wayne did. From what I understand, your shadow aspect is that part of your personality you try to keep hidden. You know, the one that reveals itself when you find someone drives you completely insane. That’s just you, seeing your shadow.

The part I find most poetic is the belief that the more you try to hide your shadow aspect, the darker and more dense it becomes.

23 Jan | Sa
Work | O-Lifting
Clean pulls 5 x 2 @ 110% (160#)
Clean (high hang + below knee + full) 5 x 1
3 sets:
Lateral wall runs x 5 steps ea direction
Banded shoulder rolls x 20 ea direction
Armadillos x :20 (subbed Banded dead bugs x 1:00)

22 Jan | F
Warm-up | 3x
Goblet squat x 5
TGUs x 2 ea (44#)
Row x 200m

Work | 3 sets:
Ring rows x 5
GHR x 5
Rest x 1:00

RDLs 4 x 4 @5050 (135#)
Rest 2:00

EMOM x 10:00, rotating:
Front rack KB lunge x 10 (26#ers)
Handstand hold x :20 (:20 max)

Stretch | 10:00

21 Jan | Th
Warm-up | 3x
Monster walks x 12 ea
Banded clammies x 12 ea
Banded hip bridge x 12

Work | Back Squat 5 x 2 (125,135,145,155,155#)
4 sets:
Ninja rolls x 5 ea
Lateral wall runs x 5-8 ea direction (5)
Atomic plank tucks x 5

Stretch | 10:00

20 Jan | W
Work | O-lifting
Power clean + 1 hang clean 1 x 7 (105,115,115,125,125,125,130#)
Power snatch 7 x 1 (75,85,85,90,90,90,95#)
3 sets:
Armadillos x :20
Partner planks x :20
HS holds x :20

Some stretching | 10:00

19 Jan | Tu

Warm-up | 3x
Snatch-grip RDL x 5
Body Row x 5
Pulls x 5
Hang-Power x 5

Work | EMOM x 20:00, rotating
Power snatch x 3 @ 75#
DUs x 30
– Rest x 4:00 –
EMOM x 10:00
KBS x 10 (44#)

Stretch | 15:00

Tuesday | Did 26:00 on the first EMOM, the first 6:00 being some supplemental warm-up, with a 65# barbell. Some tightness in the flexors and the low back on the right side.

Wednesday | The snatch felt strong. Must have been all that practice on Tuesday. I dig the armadillos, though it puts all my “Christmas” in one place, which feels weird. 

not that one
Nope. Not that Christmas…
all I got was
That’s the one!

Thursday |  That booty warm up! Took several reps to get that back squat right, kept shifting into the flexors rather than the glutes, but eventually got it right. Single leg ninja rolls are hard! Switched to two-footed version after the second round.

Speaking of footed, have you ever seen the blue-footed boobies?

Likely not the boobies that came to mind. But this is just one, so he’s a booby

Friday | Hips were a little sore, but damn those RDLs. Fun workout; awesome energy in the gymnasium.

Saturday | Slept in a bit so I was late getting to the gymnasium; does walking the dog count as a warm-up? The meaty part of the booty is wiiiked sore (that’s for all my peeps on the east coast in the snowpacalypse). The clean pulls felt good, but the bottom of the clean didn’t so I 86’ed those.