Choice or Chains?

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed, and you haven’t been.” –Marcus Aurelius

Kids Getting Hurt might be my favorite thing on the internet right now. (Thanks, Matty Nice!) The (delayed) reactions caught on the record, also interesting; “Is this where I’m supposed to cry?” Nah, kiddos, let’s choose laughter.

On his latest podcast episode, Robb Wolf hit up Gretchen Rubin for a chat about The Four Tendencies. If you’re wondering what the fuck The Four Tendencies are, I don’t know what to tell you. I expected more outta you. That not helpful? Fine. I was just playin’ anyway.

The Four Tendencies is system that identifies different ways people react to expectations. My tendency is Rebel (though I lean a little to the Questioner). Rebel is the tendency of choice. No, not like the meat. That would be Prime.

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According to the framework, Rebels “resist all expectations, outer and inner alike. They act from a sense of choice, from freedom. They resist control, even self-control, and enjoy flouting rules and expectations. They sometimes frustrate others—and even themselves—because they resist any expectation, even one that’s self-imposed. Rebels resist habits, but they can embrace habit-like behaviors by tying their actions to their choices and their identity.”

I think that last line is particularly compelling for me, personally, as I can struggle with doing that to an extreme, chaining myself to one particular identity or another. As someone who is also resistant to change – not just expectation – that can be an issue. Listening to the podcast was a good reminder for me about the importance of owning that knowledge about myself, then taking a step back and looking at a things, people, a situation, and maybe a belief in a different light, from a different perspective.

“Most misunderstandings in the world could be avoided if people would simply take the time to ask, ‘What else could this mean?’” -Shannon L. Alder

So yeah, choice – it’s e’rywhere. What are you choosing at this moment? What are you chaining yourself to?

A: The sofa! It’s football season! (Or did we just go a little BDSM? Pick a safeword. I say “Trump” – if that doesn’t make your dick limp, I don’t know what will.)


Day 264/365 | W
Mobility | 3x
Wall slides x 10
GA squat x 10
Reaching dead bugs x 20

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

Work |
A1. Deads 7 x 3 (4@ 185, 3@ 195#) [1:30]
A2. Half-kneeling DB press x 7 ea (25#) [1:30]
B1. Buenos dias 3 x 10 12 (75, 75, 65#) [1:30]
B2. Dbl DB row x 10 (25#) [1:30]
C1. [Cable] pallof press  3 x 12 (20, 25, 25#) [1:00]
C2. Bent-over reverse flies x 12 (10#) [1:00]

Home yoga | 25:00

21 Sept | Th
Mobility | 3x
Scap press x 10
SL elev hip bridges x 10 ea
Reverse curl-ups – slow as a motherfucker x 10

Warm-up | 3x
Wall walk x just one!
Slam ball x 5
Kang squats x 10

Work |
A1. SL RDL 4 x 10 ea (45# KB) [:30]
A2. FS x 8 [BB only] x 8 [:30]
B. Concentric front squats 5 x 3 (105, 115, 3@ 120#) [3:00]
C. (Prone) Hamstring curl machina (45, 50, 45, 45#) 4 x 12 [1:30]
D1. Hanging bent-knee raise Dip holds 3 x 8 :40 [1:00]
D2. SA DB snatch x 5 ea (35#) [1:00]

23 Sept | Sa
Saturday Hike Club
Geronimo – National – Mormon loop | 6.5 mi

24 Sept | Su
Mobility | 3x
Scap press x 10
Super bird dogs x 12 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Wall balls x 7
KBS x 7
Push-ups x 7

Work |
A. 4x:
Single-unders x 50
SA DB bench x 5 ea (30#)
Chinese row x 5 ea (30, 25, 25#)
B. Push press 7 x 2 (2@ 95, 2@100, 2@105, 110#) [2:00]
C1. SA DB snatch 4 x 3 ea (35#) [right into]
C2. Sled push x 20m (+135, 3@ +160#) [2:00]

Stretch | 15:00


W | Deadlifts felt good. It’s crazy how much more I am feeling the pushing through the floor. Felt them a ton in my lats. Then to move onto the kneeling press. Ooh. Had to be mindful of hip positioning with those. Toughest move of the workout were the good mornings. Was curious about my form, but forgot my phone to captcha some footage. The reverse flies are also a weak spot. Ten seem light, but I do a neck thing when I go up to 15#ers, so… Ten it is… For right now.

Th | Pre-training status: feelin’ the posterior chain, particularly the low back and hammies. I enjoyed the sequencing of this session, part A was like a second warm-up. Ish. Those KB RDLs got my QL speaking on the left side. I notice that happens when I do the kangs, too. Noted. I am really feelin’ (both senses) the concentric lifts. And my lifters. Subbed dip holds because there is a serious lack of places to hang from at the globo gyms. DB snatches sure get my heart rate hard.

Sa | It was a nice day for a hike.

Su | It was a nice day to push a sled. I don’t know how much the sled weighs, nor did any of the employees manning the joint. So those numbers posted are the plate weight.
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Immutable Forces

“I don’t know why people are so keen to put the details of their private life in public; they forget invisibility is a superpower.” – Banksy

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99% Invisible >>> What do “the others” see?


07 Sept | Th
Mobility | 3x
Bird dogs x 12 ea
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Wall balls x 7 @16#
Ring rows x 7
KBS x 7 @35#

Work | From the archives
A1. Front squat 4 x 5 (115#)
A2. RNT x 10 ea
A3. GHRs ( -, 10, 10#) [2:00]
B. EMOM x 10:00: KBS x 10 @ 50#
C1. DB bi’s 3 x 20 (15#) [1:00]
C2. Cable tri’s x 20 (30#) [1:00]

Stretch | 15:00

08 Sept | F
[AM] Friday Hike Club | Two Bit Peak
[PM] Home yoga | Vinyasa Flow for the Noobs

09 Sept | Sa
Mobility | 3x
Wall slides x 10
Cossack lunge x 8 ea
Reverse curl-ups x 10

Warm-it-up | TGUs

Work | From the archives
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (40#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Foam roller face | 15:00

10 Sept | Su
Warm-up | 3x
Row x 1:00
DUs x 20
ATYs x 5 ea

Work | Archives a la carte
A1. Chin-over-bar hold x :30 [1:00]
A2. Dip hold x :30 [1:00]
B. BTN press 4 x 5 @ 41×2 (50, 55, 50, 50#) [3:00]
C1. KB RDL 5 x 12 ea (45#) [1:00]
C2. KB snatch x 5 ea (40, 45, 40, 40, 40#) [1:00]
D. Cable pallofs 4 x 12 ea (30, 40, 40, 40#) [1:00]

Handstands at home | NFT


Th | Really like the KB EMOMs.

F | Ooh sore from the FS. Recovery things today.

Sa | Ooh sore from all the things. Just put in some work and got the body moving. Not sure why I’m feeling a little beat up this week; Sleeps were solid. Eats, too. Not on the crazy bus. Just listening to my body… Peaks and valleys. Ebbs and flows. Peanut butter and… everything.

Su | Tested hand positioning on the BTNs, and that one-count at the bottom. Yep, it’s way harder when that’s not zero. The heavier KB snatch wasn’t snappy so dropped it back down in lbs and maintained.

Unzipped

“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!

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Mind Mold(s)

“Limits, like fear, are often an illusion.” – Michael Jordan

be_LIE_f_S
Somehow it’s been almost 4 months since I made the switch from training at a CrossFit affiliate to a “corporate” globo gym. Dang, that went fast. I wish I could say my mental adjustment went as swiftly. It took some time, some good questions (surround yourself!), and some self-reflection, to get on board with it all. I continue to gain insight into my fears and resistance to the change.

The dudes at Barbell Shrugged recently sat down – well, stood up – with Katy Bowman of Nutritious Movement, who has lots of interesting ideas on movement – which is not to be confused with exercise! What has stuck with me this round are her thoughts on body casts – everyday objects in our lives that we use/wear without question and that literally shape us in ways most of us are unaware of. Things like shoes, pillows, even our chonies, have impact not only the way we move, but change our physical shape. Where my girls with bunions at?!

The conversation about body casts and our unquestioned buy-in on their use got me thinking about the other beliefs we hold onto without question; those “I am _____” or “I am not  _____” statements. I am an athlete. I am a good person. I am a healthy person. I am a smart person. But what does any of that really mean? How are you – how am I – extrapolating those ideas?

A few short months ago I would have used all of those aforementioned “I am” statements as arguments against working out at a globo gym:

The people that train at globo gyms are lazy.

They aren’t athletes.
They don’t know what they are doing.
Machines and mirrors are silly and useless.
I am better than all that.

I think it was Tim Ferriss who said, whenever I find myself thinking in absolutes, I look for the exceptions. Are any of those statements fact? And secondly, what does what other people are doing  have to do at all with MY training? Nothing. I mean, what others are doing in the gym, at work, in their relationships, in their lives – yep – none of my fucking business.

It’s funny how the change of venues has me noticing other casts in my life. Change begets change, right? What casts are limiting you? Which ones can you start shaking off? (Might I suggest you begin with the chonies…)

get it Tina
Get it, Tina

18 July | Tu
Warm-up | 3x
Wall walk x 2 UB
RR x 7
Reaching dead bugs x 1:00

Work |
A. Bottoms-up KB press 3 x 8 ea (20, 20, 25#) [:30]
B1. Single-unders 3 x 50
B2. Push-ups x 5 [:30]
C1. DB Incline bench 4 x 8 (25, 3@27.5#) [:30]
C2. DB row x 12 (25#) [1:00]
D. Snatch-grip RDL 3 x 10 (115, 2@125#) [2:00]

Stretch | 10:00

19 July | W
Mobility | 3x
GA squats x 10
Bird dogs x 12 ea
Shoulder CARs x 3 ea
TVAs x 15

Work |
A. Bike x 25:00
B. 5x:
BW only cross-over step-ups x 5 ea
SA BU FR KB walk (#acronymwins) x 30m ea (25, 30, 3@25#)
KBS x 10 (50, 4@60#)
C. Stepmill x 20:00
D. Hip CARs

Stretch | 15:00

20 July | Th
Mobility | 3x
Prone y raise x 10
Elbow plank w/ fwd taps x 10 ea
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Push-ups x 7
Slam balls x 7

Work | “Mathematics”
A. 3x: [BB only]
(RDL x 3) + (Row x 3) + (Press x 3)
(FS x 5) + (GM x 5) + (BS x 5)
B. Front squat 5 x 5 @23×1 (105, 115, 3@120#) [3:00]
C. KB FR lunges onto 45# plate 3 x 10 ea [1:00 btwn sides, took :30 because I fucked up a lil]
D1. Zercher squat 3 x 8 (85#) [:30]
D2. SA DB row x 10 ea (30#) [1:30]

Stretch | 10:00

21 July | F
Friday Hiking Club!
Mormon Trail + Fat Man’s Pass

22 July | Sa
Mobility | 3x
Wall slides x 10
SL elev HB x 12 ea
Reverse curl-ups x 10

Warm-up | 2x
TGUs x 3 ea (45, 50#)

Work |
A. Bike x 30:00
B. 5x:
HSW
Cossack lunge x 10 ea
DUs x 30
C. Bike x 20:00
D. Shoulder CARs

Stretch | 10:00

23 July | Su
Warm-up | 3x
Row x 1:00
Wall ball x 7 @14#
Slam ball x 7 @20#

Work |
A. GHR 3 x 10 ( – , 10, 10#) [as req’d]
B. DL 4 x 3 build (185, 195, 205, 215#) [3:00]
C. Snatch 10 x 2 (4@75, 3@85, 2@95, 85, 95#) [2:00]
D1. Good girls 3 x 10 (50, 60, 60#)
D2. Bad girls x 10 (50, 60, 50#) [1:00]
E. Cable pallof press 3 x 15 ea (40#) [1:00]


Tu | Feeling some progression on the BU presses. Failed on the 7th rep on the right with the 25# kettlebell… and couldn’t string more than a couple together on the right. But still an improvement from the 15#er. On the DB things I often feel, in hindsight, that I should have done more weight. I’m not sure what’s that about, but what it does tell me is to be mindful of how things feel while I am doing them. Am I cheating myself? Could I do more? Notes for next time. The RDLs were challenging. Musta been the hex plates #globojokes

W | Tuesday night dinner prep soundtrack was all about breath, and was fresh in my head when I hopped on the bike (all the step burrito’s were taken, so shook up the order of things a bit). Explored my breath and that was interesting – hadn’t noticed how much I like to mouth breath. There was a learning curve on the KB walk; took awareness not to death grip that KB. Felt better once I stopped.

Th | Haven’t gotten the best sleep this week – staying up too late on a school night attempting to get shit done – and was feeling it by the time Friday Eve training sesh rolled around. Also, The Pope talks about the lady times and their effect on strength; that felt like a real thing on the front squats. Here’s the footage of sets four and five, both at 120#:

The right side was the limiter on the FR lunges. The burn on the zerchers felt really nice; felt it a ton in the booty. Lots of trunk action on this one, too, front and rear.

Sa | Super sore in the booty and thighs rolling into the session. Part B had me breathing really good. Five rounds + fast forward + fuuuuh!…

Su | Rolled through and had some fun. Had a moment of getting on myself for not fighting for the last two DL reps, and for not getting under the snatches, but let go of that shit. Today was not a test day, well, except for testing the “girls”; so much padding and levers. No, I didn’t keep a straight face.

Why do I look like I got lost on my way to a barre workout?

Owned

“My heart has always beat thunderstorms instead of blood.” -Gabriel Gadfly

lips-01
Lips | Christo Dagorov

I got owned by work today and didn’t get a chance to finish my thoughts on the post I was planning to share with you today, friends. So, instead, as a nod to all the storming, you get a monsoon-y quote and some words to suck on. (Too much? Welcome to summer in the desert.)

The Moment
by Margaret Atwood

The moment when, after many years
of hard work and a long voyage
you stand in the centre of your room,
house, half-acre, square mile, island, country,
knowing at last how you got there,
and say, I own this,

is the same moment when the trees unloose
their soft arms from around you,
the birds take back their language,
the cliffs fissure and collapse,
the air moves back from you like a wave
and you can’t breathe.

No, they whisper. You own nothing.
You were a visitor, time after time
climbing the hill, planting the flag, proclaiming.
We never belonged to you.
You never found us.
It was always the other way round.


12 July | W
Mobility | 3x
Wall slides x 10
SL elev hip bridge x 12 ea
Reverse curl-ups x 10

Get a little sweaty | 3x
Ring rows x 7
Wall walks x 2 UB

Work |
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Box step-ups x 5 ea
Handstand hold x :30
SA carry x 30m ea (rotated SC @50#/OH @45#)
D. Stair climber Stepmill x 15:00

13 July | Th
Mobility | 3x
Bird dogs x 12 ea
SA plank x :20 ea
Wall-pressing dead bugs x 1:00

Warm-up | 2x
KBS – SA sn – SL RDL x 5 ea

Work |
B. Bench 5 x 5 @23×1 (3@75, 2@70#) [3:00]
A. 5x:
Row x 300m (+/- 1:17)
Dip hold x :30
DUs x 30
C1. Pull-up machina 3 x 10 (70#)
C2. Dips x 5 (40, 50, 50#) [1:30]
D. 3x:
SL hip thrust x 10 ea (25#)
Crossover step-ups x 5 ea (15#ers)
BU KB press x 5 ea (15, 20, 20#)

Stretch | 20:00

14 July | F
Mobility | 3x
Thoracic rotations x 10 ea
Hip CARs x 3
Shoulder CARs x 3

Work |
A. Bike x 20:00 40:00
B. Row x 20:00
5x:
HS hold x :30
DB RDL x 10 (50#ers)
Brrr crawl x 20m FLR x :45
C. Step mill x 12:00

Stretch | 20:00

15 July | Sa
Mobility | 3x
GA squats x 10
Scap press x 10
Hollow rocks x :30

Warm-up | TGUs x 10:00

Work |
A. 4x:
Front squat x 5 (115#)
RNT x 10 ea @3111
GHRs x 10
B. EMOM x 10:00: KBS x 10 (50#)
C1. DB bicep curls 4 x 10 ea [1:00]
C2. Cable tri’s x 12 (40, 3@50#) [1:00]

16 July | Su
Warm-up | 3x
Row x 1:00
Ring rows x 7
Slam balls x 5 @20#

Work |
A. EMOM x 20:00, rotating:
Hang clean – tall clean – jerk (3@95, 3@105, 4@115#)
DUs x 30
B1. Seated cable rows 4 x 10 @23×1 (50#) [1:00]
B2. Cable pallofs x 10 ea (40#) [1:00]

Stretch | 10:00


W | Weird rapid heart rate on the bike – too much coffee? Abs on the suitcase carry had me woke. Worked on a slower more controlled mount to HS – starting with hands on floor.

Th | Bench felt weak, but it’s been a while… not a whole lot of forward pressing in my life right now. Same with the pull-ups. They made me a little grumpy. “Hmm, what’s that about?”, she asks herself. Favorite segment (not that I need to hand out awards for my workouts) was the D. The crossover step-ups were sweet and revealing. Also, made you look globo-ers.

F | Subbed time on the bike for the erg due to some lower back fatigue. Subbed FLR for the bear crawl because the turf area was bangin’ (or other appropriate slang term).

Sa | Sore in some new regions of the glutes from the crossover’s I do believe…

the good girl burn.gif
Still haven’t tried any of the globo good/bad girls… Who needs dem bishes, anyway

New ritual: 10-minute morning yoga before getting meditated. I might be in it for the handstands, and the shorts, but it sure has been a nice way to kick of the day.

Null and Voids

“Every day I wonder how many things I am dead wrong about.” -Jim Harrison

or did it-01.jpg

Sometimes the podcast that begins as a mere soundtrack for dinner prep ends up covering the kitchen white board. This one was like that for me. Robb Wolf has commented that science is like a sign reading, “until further notice…” – with a pause at the “end” there, not a period. What have you changed positions on? What are you holding out on? Why?


12 June | M
Mobility | 3x
SL adductor squat x 10
Scap press x 10
TVAs x 15

Work |
A1. DUs 3 x 30
A2. SA OH carry x 20m ea (45#) [:15]
A3. Dbl KB RDL x 8 (35#) [:15]
A4. [SA] DB snatch x 8 ea (35#) [:15 btwn sides]
B. Seated hamstring curls 3 x 10 12 (80,85,85#) [1:00]
C. Bike x 40:00 (7.2 mi)

Stretch | 15:00

13 June | Tu
Warm-up | 3x
Row x 1:00
KBS – SA KBS – Sn – RDL x 5 ea
Slam ball x 5 @ 20#

Work |
A. SL glute bridge hold 3 x :30 ea [:30]
B. GHD hip extensions 3 x 10 [1:00]
C. 10x: HPC x 2 [subbed TC for second rep] + FS x 1 (2@105, 3@115, 5@125#) [2:00]
D. Zercher rev lunge 3 x 5 ea (85#) [1:00]

Stretch | 10:00

14 June | W
Mobility | 3x
Prone y raise x 10
Bird dogs x 10
Hollow rock x :30
Scorpions x 5 ea

Warm-up | 3x
TGUs (35, 45, 50, 60#) 

Work | Double EMOM
A. EMOM x 20:00, rotating:
DL x 3 (185#)
BTN push press x 3 (95#)
B. EMOM x 10:00, rotating:
Don’t-be-a-douche-bags (Seated cable rows) x 10 (50,3@60#)
DUs x 30

Stretch | 15:00


M | The lack of awareness at the globo is amazing. I’m learning that in order to claim my turf and equipment it’s gotta be something like a cereal box fortress.

first line of defense
First line of defense: leave yo shit e’rywhere. And you don’t even have to pick up after yourself

DUs were not my best; gonna blame the turf… and my traps. The gams felt a little fatigued -from the Sunday hike, I would wager. Kept my heart rate right around 128-130 BPM during the bike work.

Tu | The GB holds are revealing – oh look how that hip wants to drop, how that quad wants to take over the work, how you want to press that hand into the floor… Also noted how much harder hip extensions are than GHRs. I can easily bang out 12-15 reps with a plate with the GHRs. The last 2 reps of 10 on the body weight extensions take focus not to cheat.

The barbell work was fun and felt good. Changed the second hang to a tall clean. I let the etiquette (what etiquette?) at the globo get to me a little bit, but working on just walking the walk and letting that shit go. The Zercher work always brings the burn.

W| I can always throw in some bicep curls if I feel like bro-ing out, si? #accessorize My plan was to try to perform the DLs at 205# – they’ve been feeling strong, especially the push through the floor. But Tuesday’s workout was in full effect, thus the lighter load.

Succession

“The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt in awe, is as good as dead: his eyes are closed.” -Einstein

Death Maiden
Death and The Maiden | Pierre-Eugène-Emile Hébert

This week’s c-a-r-d-i-o time was spent ruminating on The Tim Ferris Show with Esther Perel. While the title reveals the focus of their discussion, the nearly two-hour conversation touches on a variety of topics, as is often the case on Ferriss’s podcast. I thought Esther’s differentiation of “revival vs survival” of traumatic events and her elaboration on “eroticism as the antidote to death” were really illuminating. It’s an engaging conversation, but then, perhaps I’m sucker for conversations on conversations – and on relationships and how they (and in turn, we) shape our experiences. Aside from all that Esther is a great storyteller! And not just because I’m also a sucker for an accent.

The podcast reminded me of this scene in Mad Men for a few reason. What is it that you want to say/tell? What’s in a definition?

And as the comments that follow the audio of the podcast reveal, it might leave you with more questions than answers – the good ones always do…


23 May | Tu
Mobility | 3x
Elbow plank + reach thru x 10 ea
Bird dogs x 12 ea
TVAs x 15

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

Work |
A1. Bottoms-up TGUs 3 x 3 ea [RI] (25, 25, 30#)
A2. Quad hip ext holds x :20 ea [As req’d]
B1. RNT rev lunge 3 x 10 @32×1
B2. BB [only] front squat x 10 [1:00]
C. Front squat @22×1 5,4,3 (115#) 5,4,3 (125, 120#) [3:00]
D. Snatch-grip RDL 4 x 8 @31×0 [2:00] (95, 3@105#)

24 May | W
Rolling + MFR | 10:00

Work |
A. Treadmill x 30:00 (Incline 5 @ 3.8)
B. Hip CARs x 10:00
C. 3x: HS hold x :30 + shoulder CARs x 3 ea

Stretch | 15:00

25 May | Th
Mobilize | 3x
Wall rotations + slides x 10
Single-leg elev HB x 12 ea
Reaching dead bugs x :45

Work |
A. Thoracic rotations 3 x 12 ea [:30]
B. 10:00, rotating: (4 + 250)
Row x 250m
Push-ups x 5
Body rows x 10
C1. SA DB “Z” press [alt] 4 x 6 ea [RI] (25#)
C2. Dbl DB row 8 @2113 [1:30] (25, 3@27.5#)
D1. DB Incline bench, alt. 3 x 8 @2111 [RI] (27.5#)
D2. Pull-up machina 3.3.3. [:15, 1:30] (50, 40, 40, 50#)

Stretch | 15:00

27 May | Sa
Fire | 3x
Cossack lunge x 12
Scap press x 10
Glute press x 10
Pope clammies x 15

Flow | 3x
Wall balls x 10
Ring rows on the TRX x 8
Samurai squats x 3 ea

Work |
A1. Kneeling BU KB press 3 x 6 ea [:15] (20#)
A2. Suitcase carry x 20m ea [:15] (45, 50, 50#)
A3. Star plank x :15 ea (from knee x :20 ea)
A4. SA FR carry x 20m ea [1:00] (50, 60(R side), 50#)
B. 5x: Bike x 5:00 @80% then x 3:00 @recovery pace

Stretch | 15:00


Tu | A & B felt good. The front squats were not my best; on the 4th rep at 125 I really caved forward. Suspecting the mirrors – focusing on the visuals rather than feeling the movement – I turned directions in the rack and the last two sets on the second wave went much better. The barbells at the ballpark are slippery fuckers and make the snatch-grip tricky even with straps. Regardless, I really felt those in the upper glutes.

W | By the time it was time for training on Wednesday evening, oh man, the soreness from previous day’s work had started to show itself – sore adductors, booty, quads, in that order. The lighter load was nice. The CARs felt pleasant (the internet tells me that’s “Controlled Articulation Rotations” for those of you thinking about talking tow trucks right now, as was I). The shoulder ones felt really good; the hip ones… I am not sure I was doing them right. Other than the bear pose I didn’t feel any stretch or opening up. Maybe it was just the encore presentation, and when I try them again I’ll find the way.

Th | Really, really liked the Z presses. When I watch the footage of myself on the pull-up machine I really see my traps fire, but I swear when I perform them I feel the initiation in my back. That finish at the top though – tricky with the bent knees… I want my feet in front of me. Maybe I should practice #Mayhemism

Sa | The cossack lunges during mobility felt the strongest they have in a while. I did not have barbell over my head – this shit amazes me:

Failed at the star plank; they totally jack my lower back on the “bottom” side. Did them from my knee which felt like cheating but still so. much. squeezing (and shaking) in the flutes so can’t be all bad. Not sure how that helps what is weak that prevents me from doing it straight-legged though…#notesforTommy

Curious how I could measure 80% for 5:00 at a time, I used the heart rate grips periodically during the bike intervals. I’m accustomed to PRE for AD sprints but this is new, so just testing shit out. During the 80% intervals my heart rate was between 135-140 and during the recovery segments it was between 106-108. It was funny how much my music could help or hinder my RPMs! Also, have you ever paid attention to the lyrics to Pumped Up Kicks – totally dark and fucked up. No wonder I like it.