For The Record

“Words do not express thoughts very well. They always become a little different immediately after they are expressed, a little distorted, a little foolish. And yet it also pleases me and seems right that what is of value and wisdom to one man seems nonsense to another.”― Hermann Hesse, Siddhartha

monday motivation-01.jpg

A recent conversation that may or may not have revolved around the CrossFit Open and how much consternation it gives a certain someone (who may or may not be me) reminded me of several important things:
1. It is very important to surround yourself with people who will call you on your bullshit.
2. Text messages are handy for many things, conversations are not one of them.
3. Key & Peele are funny motherfuckers.


22 Feb | W
Warm-up | 3x
Slam balls x 5
Pipe work
DUs x 20

Work | Oly – Week 7 [Remember this one*]
*A1. Pressing heaving snatch balance 3 x 2 [build] (65, 70, 65#…)
*A2. Heaving snatch balance x 2 [add lbs as req’d] (75, 65#…)
*A3. Snatch balance x 1 (65#)
B. Front squats 5 x 1 [build] (subbed back squats; 155, 165, 175, 185, 195#)
C. Clean + jerk 5 x 1 [build] (125, 135, 140, 140, 145#)

23 Feb | Th
Warm-up | MFR, PVC work, and throwing shade

Work | [From the archives]
“A”
Bench press 7 x 3 (85#), right into
Hang power clean x 3 (tall cleans @105#)
Rest x 2:00
“B”
Incline single-arm DB bench press 5 x 5 ea (30#), right into
Hang power snatch x 2 (75#, thick barbell)
Rest x 2:00
“C”
Zercher lunges 4 x 5 ea @ 75#, right into
Bench hip bridge x 15 ea
Rest x 1:00

Stretch | 10:00

24 Feb | F
Warm-up | 3x
Cossack lunge x 8 ea
DUs x 20
Walk walk x 1
BB palms-up row x 10

Work | [From the archives]
5x:
Front squat x 5 @50% (115#)
Back squat x 5
Rest x 2:00
4x:
Banded RDLs x 12 ea (green)
Rest x 1:00
Banded hamstring curls x 10 ea (blue – hip bones into floor)
-then-
Assault bike x 10:00, every 2:00 slam balls x 10 (20#)

Stretch | 10:00

25 Feb | Sa
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Wall rotation + slide x 10

Warm-up | 3x
KBS x 10
Wall walk + shrugs
AYTs x 5 ea
DUs in the sun x 20

Work | O-lifting
Rack jerk 5 x 2 (115, 125, 135#…)
Clean high-pulls 4 x 3 (125, 135, 155, 165#)
Clean + jerk 6 x 1 (115, 125, 135, 140, 140#)

26 Feb | Su
MFR | 10:00
Work | EMOM x 20:00, rotating:
DL – TC – FS – J (115#)
DUs x 40
-then-
3x:
GHR x 10 (15#)
GHD sit-ups x 10
Rest x 1:00

Stretch | 15:00


W | Really liked the sequence of part A; going from the s-l-o-w pressing under to the quick movements made my brain hurt. I want to try these again soon and see how they go. Subbed back squats for part B because of all the reps of the front version on Monday. Did some weird things with disengaging my abs during the jerk; not sure if it was fatigue, a search for tension, or just one of those days, but it did improve with reps.

Th | Was a pleasure to work out with the dumbbells; using the 30’s rather than having to scale back to the 26# KB. I asked (Just One) Chainz Calvada to record me from the rear on the Zerchers; looking to see about that right knee, whether it was caving in, and also just seeing any differences in movement pattern from the left to the right.

F | The Open makes my eyes bleed. No entiendo. But then, I don’t need to. Eyes on my own plate. Damn them slam balls feel nice.

Sa | Weird jerks again.

Su | The state of Sunday, according to Kolding, Morgan & Loll (Law Firm or Squad?):
Kolding Morgan and Loll.jpg

The Big Bad Wolf

“Let everything happen to you. Beauty and terror. Just keep going. No feeling is final.” -Rumi

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Tracey Emin, The Last Great Adventure is You, 2014

This week has felt like an information bomb; not sure if it’s the news feed, the stretching of my head with shadowing, or one too many podcast marathons. Whatever it is, I chose to offset my data consumption via the visual arts.

In the process of de-loading my brain, I ran across the work of photographer Christian Houge, and then this fantastic read on his work, In the Shadows of Wolves and Men. I think I could spin a conversation off every paragraph in that piece.

“We are born as something much larger than ourselves. Then you have culture coming in with boxes, with identities, teachers, religion. Before all that, we are nature and we still have all this nature inside us. Well, some more than others.”

Where does your your inner wolf fall in the pack? Mine would definitely be nearest the banjos.


24 Jan | Tu
Mobility | 3x:
GA squats x 8
Elbow plank + fwd tap x 10 ea
Monster walks x 10 ea
Reverse curl-ups x 8

Warm-up | 3x:
AD x 1:00
Dbl KBS – snatch – clean – push press x 3
Wall walk + hip taps x 3 ea
DUs x 20

Work | [from the archives]
Front squat 5 x 1 (135, 145, 155, 165 [PR] 175, 170#)
Rest x 2:00 btwn
EMOM x 10:00:
1-1/4 Front squats x 3 @ 50% (85#)
– then –
AD 30/30’s

Stretch | 10:00

Jan 26 | Th
Mobility| 3x
Wall slides x 10
SL elev glute bride x 10ea
COB hold x :20**
Hanging leg raise x 10 (straight legs, minus the momentum)

Warm-up | 3x
AD x 1:00
Wall ball x 7 @20#
Slam balls x 7 @20#
DUs x 30

Work | O-lifting
A | 6x: Heaving snatch balance + snatch balance (4 @65, 70, 75#)
B | 4x: Front squat x 3 + 3 bounding jumps [PAP] (135/bench, 145/45×1, 145/45×2, 145#/45×2)
C | Clean + jerk [build] 6 x 1 (115, 125, 130, 135, 140, 145#)**

Auxiliary | Handstand shapes + banded hammie curls

Stretch | 20:00


Tu | Added 10 lbs to my front squat 1 RM, which delighted the fuck right outta me. Really thought I was gonna hit 175; the weight felt light. Upon review of the tapes, it looked like my bar path wasn’t as straight as it could me. Notes for next time (which ended up being O-lifting). 

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Watching the CrossFit class back squat like…

 Th | Was sort of a subdued day and felt that heading into the gymnasium. But, man, that turned around once I got going. Jumping after lifting heavy is pretty trippy. The clean and jerks felt fantastic after the PAP work. Failed on the last of six sets, at my 1RM.

Mental Muscles

“There are some jokes you cannot understand until you have been a fool many, many years and thought yourself finally cured, and then found out that you had just become a different kind of fool.” -Robert Anton Wilson

in-bold

27 Questions


09 Jan | M
Mobility | 3x
Glewt activator sqwaaats x 10
Elbow plank + reach thru x 10 ea
Plate hold x :20

Warm-up | 3x
Wall balls x 7 @ 20#
BB RDL x 10
BB palms-up row x 10
Row x 100m

Work | “A”
Back squat 7 x 2 @ +/- 70% 1RM (145#)
Rest x 2:00
“B”
Death march 5 x 10 (35# KBs), right into
Banded tricep push-downs x 10 (blue), right into
Row x 250m (:55, :55, :56, :54, :55)
Rest x 1:00
“C”
Banded hamstrang curls 3 x 5 ea (blue)

Handstand walks for fun + some stretch, but mostly chats | 10:00

10 Jan | Tu
Mobility | 3x
Cossack lunges x 8 ea
Scorpions x 5 ea
Bird dogs x 8 ea
Reaching dbl dead bugs  x 10

Warm-up | 3x
DUs x 30
Slam balls x 7
Banded OH press x 7 ea

Work [Booty 5000] | “A”
Bench press 7 x 3 (85#), right into
Hang power clean x 3 (tall cleans @105#)
Rest x 2:00
“B”
Incline single-arm KB bench press 5 x 5 ea (26#), right into
Hang power snatch x 2 (75#)
Rest x 2:00
“C”
Zercher lunges 4 x 5 ea @ 75#, right into
Bench hip bridge x 15 ea
Rest x 1:00

11 Jan | W
Warm-up | Weak. Some DUs

Work | O-lifting – Week 2 – Testing Post-Activation Potentiation
“A”
Pause snatch pull [1″ – BTK – mid-thigh – pop!] 4 x 2, right into
Snatch high-pull x 1 (115#)
“B”
High-hang clean 4 x 1 (2@ 125, 2@ 135#)
“C” [PAP]
Front squat 3 x 3 @ 80% of 1RM C+J, right into (125/65#)
Front squat 3 x 3 @ 50% of 80% [move fucking fast!]


M | The squats felt really good. Looked like I had a hint of ass wink primarily on the first rep. Not sure about my ROM on the hammie curls; it feels a little short. Added some handstand walks at the end because they felt so effortless on Saturday and I wanted to test that.

Tu | Check. All ladies bars in use; subbed a big one (heh!) for the duration. This made for some fun re-gripping on the snatches. Might have to do that again.

W | So much booty soreness from Tuesday’s sesh. On the back end of that workout I was questioning whether I’d used enough weight on the forward pressing components. The soreness in my lats and chest reminds me it’s not just about the lbs.

Cue of the Day from the Skipper: Stand up straight, arms at your side, feel squat distance apart. Now lean forward and come up on your toes, paying attention to what muscles are engaging as you do this. Lean backwards doing the same. Now go back and forth, and feel the transition from quad to glute. Now consider the top of your pull and how these two relate.

Excited to test the PAP this cycle. Despite not falling on to the fast twitch portion of the continuum, maybe AT ALL, testing will be fun. Already has me considering how it is I think about exploding out of the bottom. Are you actually moving fast or are thinking you’re moving fast? Let’s do both.

.

All the H’s

“A secret to happiness is letting every situation be what it is instead of what you think it should be, and then making the best of it.” -Anonymous

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Between her boots and his hair, I’m thinking they’ve got the three nailed

Are all of us here familiar with the 3 H’s of training? All seven of us. Yes? Yes. Yes! I find myself doing a pretty regular check of that Venn diagram (because, oh man, I love those!) to see where I’m at with the other triad: head, heart, va-body.

A recent NPR segment had me mulling over that first circle: Happiness. Check out this piece on hygge, a sort of pursuit of daily happiness… but with some nuance. I feel like the Danes understand me. And not merely because I’m mid-way through a “Dicte” binge on the Netflix, where at least 80% of scenes include someone pouring a cup of coffee. No wonder they are a happy nation.

Apparently the hygge is spreading like, well, candlelit uterus, and no doubt America will manage to fuck it all up upon its arrival here. I am guessing the first hipsters landed in Denmark, too, and at the very least we’ve done them well. Just add tattoos.

If you’d like to learn more about all the H’s, click here.


14 Dec | W
Mobility | 3x
GA squats x 10
Scap press x 10
Hanging leg raise x 10

Warm-up | 3x
Banded rows x 10 ea
Wall balls x 10
DUs x 30

Work | O-Lifting – Week 7
Clean DL + Clean high-pull 5 x 1 (135,145,145,155,155#)
Clean x 1 + Jerk x 2 x 5 (115,125,125,130,130 (2nd jerk),130#)
Halting [2s @ BTK + mid-thigh] clean DL 5 x 1 (155,165,165,175,175#)

Full Stretch | 20:00

13 Dec | Tu
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 12
Bird dogs x 10 ea

Warm-up | 3x
Single-arm press x 8 ea
KBS x 10
Pistols x 1 ea

Work | 25:00, rotating:
Front-rack KB carry x 2L of the building (35#s)
AD x 1:00
Sumo DLs x 5 @ 155#
Row x 1:00
Handstand walks x max (3 attempts ea)

Stretch | 15:00

12 Dec | M
Mobility | 3x
Wall slides x 10
Single-leg adductor squats x 10 ea
Chin-over-bar hold x :20
Wall pressing dead bugs x :45

Warm-up | 3x
Wall balls x 10
OH WL x 16
DUs x 30

Work | “A”
Front squat 5 x 1 (145,150,155,160#, – )
Rest x 2:00 between
“B”
EMOM x 10:00:
1-1/4 Front squat x 3 @ 50% of “A” (80#)
“C”
AD sprints 5 x :20
Rest x 2:00

Stretching with Sergio | 20:00


M | Man! I just can’t seem to push past the BW mark on the front squats. They felt really good and I nearly hit that rep at one-siddy – fought for a solid five seconds – but not this time. AD sprints are crazy amazing. With all that rest it really allowed me to push for the :20. Ooh those vomit-y feels ❤

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All the Katy/ie’s be savage

Tu | Much soreness in the glutes, hammies, and quads. Rolled through. The Sumo DLs felt light and nice; working out that soreness.

W | All the movements felt good. Knees caving inward on the dip when I got to the second jerk at the 130# mark.

Holiday swole in full effect #paleandsquishy

Flawed

“Man is the only creature that refuses to be what he is.” -Albert Camus

just-a-salad-please
Fatally flawed: Just a salad, please

I’ve been chatting with a good friend of mine about getting back in the saddle; he’s a road cyclist but recently had a health scare that has kept him from riding. It’s interesting to hear him talk about his body. When he first started riding he was terrified that if he tipped over at a stoplight (a rite of passage for a road rider from what I understand) that he would break his back. His mental narrative about his body is one of weakness and brokenness.

My friend’s perception of himself reminded me of The Aussies’ conversation with StrongFit’s Julien Pineau. Pineau rejects what he calls “the Protestant view of the body” – that it’s something bad, broken, and requiring repair. Instead he argues the body is perfect; that it’s adapted seamlessly to the inputs it’s been given.

It makes me wonder how my friend could benefit by changing his internal dialogue from one of inherent flaws into one of beautiful adaptation; to appreciate the ability of his body to change, rather than something holding him back.

And because one of my flaws adaptations is over-thinking shit, can we take that idea outside of the body and into our relationships with the people we love? I totally drew a parallel between Pineau’s perspective and the discussion in this episode of Sex Lives, with French GQ sex columnist Maia Mazaurette. (Hmm, another Frenchie…)

Take a listen, get a different perspective, learn how to say fun things in French, and tell me what you think.


13 Oct | Th
Warm-up | 3x
Wall press x 10
Single-arm banded rows x10 ea
BB good mornings x 10

Work [Recovery] | 4x:
AD x 5:00 (71,75,77,78 cals)
Wall walk x 1 + 10 taps
Single leg RDL x 8 ea (35# KB)
Bicep curls x 12 ea (15# DB)

Stretch | 15:00

12 Oct | W
Mobility | 3x
SL adductor squat x 8 ea
GA squat x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Wall ball x 10
Walking lunges x 12

Work | O-lifting – Week 7
Segmented snatch + OHS 4 x 2 (75, 75, 85, 85#)
Pin front squat 3 x 2 (125, 125, 135#)
GHD sit-ups 3 x 10
ISO pull up holds x 4

Stretch 10:00

11 Oct | Tu
Warm-up | 3x
Row/Run x 100m
Wall press x 10
KBS x 10

Work | Class workout – MAP session
x 8:00, rotating:
Power clean x 5 (95#)
Walking lunges x 10
Row x 150m @ 80%
-Rest x 3:00-
x 8:00, rotating:
DUs x 30
Suitcase carries x 100m, switch manos @ 50m (53#)
Box jumps x 8 (24″)
-Rest x 3:00-
TGUs x 8:00 (44, 53#)

Stretch | 20:00


Tu | Those suitcase carries #abz Been a while since I’d done a MAP sesh and, oh yeah, I could tell about an hour after getting home.

W | With my back being so tight, I was prepped to swap Oly for some AD, but things felt okay; snatch felt speedy, though still not pushing it on the load. Failed on the second rep of the last set on the pin squats. Again with the abs on the GHDs.

cinnamon-snatch
Wednesday’s speedy snatch brought to you by cinnamon carbs

Th | Soooore caboose from those pin squats. Recovery workout inspired by the class workout: 300 FY. Right side of the caboose really bugging.

Heart-Breathers

“When jarred, unavoidably, by circumstance, revert at once to yourself, and don’t lose the rhythm more than you can help. You’ll have a better grasp of harmony if you keep going back to it.” -Marcus Aurelius

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Saturday morning cartoon rhythm: interrupted.

You ever have days/weeks that just scatter the fuck outta your brain; you can’t focus, you can’t seem to be any one place? After lots of (taste-)testing for something to help aid the return to center, I’ve finally found my method: weird breathing and practicing some gratitude. Not nearly as fun as whisky, and with way less entertaining stories. But it usually does such a good job that I wind up on the other end of things, all fuzzy with clarity.

It turns out both of these things are actual “things”! Check out these articles from The Huffington Post Center for Gratitude: Heart-Breathing and Dimorphous Feels for more words on the matter(s).


29 Sep | Th
Mobility | 3x
GA squat x 10
Reverse tables x 8
Hanging leg raise x 8

Warm-up | 3x
Row x 200m
TGU x 2

Work | 4x:
Single-arm press x 8 ea (25#)
Rest x 1:00
Single- arm  Chinese row x 10 ea (20#)
Rest x 1:00
3x:
Single-leg RDLs x 8 ea (35#)
Rest x 1:00
BB step-ups x 8 ea (65, 75, 65#)
Rest x 1:00
-then-
AD 30/30s x 12:00

Pressing the parts against apparatus while discussing #PugLivesMatter | 20:00

28 Sep | W
Mob it up | 3x
Single-leg elev adductors squat x 8 ea
Single-leg elev hip bridge x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Palms-up BB row x 8
BB RDL x 10

Work | O-lifting
Heavy snatch balance 3 x 2 (95#)
Snatch balance 4 x 2 (80, 80, 85#…)
Halting clean deadlift [5s pause @ top of pull position – shoulders o/ bb] 3 x 3 (155, 175#…)
Front squat 4 x 3 (125, 135#…)

Stretch | 20:00

27 Sep | Tu
Warm-up | 3x
Wall press x 5
Jog x 200m
KBS x 10

Work | Study Hall Class workout (so much silence)
EMOM x 30:00, rotating:
Wall walk x 1 w/ shoulder taps x 4
Dead bugs x :30
DUs x :30

Stretch | 20:00


Tuesday’s class workout was nice, but let’s get right to it. O-lifting was fucking fantastic! A coincidence that I got to the gymnasium in time to get warmed up? I think not. The sequence of the snatch balances was super helpful. I was really happy my speed under the bar, and moving outta the bottom felt easy. The halting DLs were a good sub for the ISO work – so much time under tension. The front squats were challenging after all that other work.

Thursday’s notes mostly revolved around the sprints. Talk about dimorphous expressions: so painful and so much fun. Adjusted the weight on the BB step-ups as soon as the oh-my-quad feedback fired up. Booty, Morgan. Or is it backyard? Yes.

The Buy In

“It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” -Mark Twain

truth-and-lies

Friday is here! And my favorite fitness-related read of the week “Stop Lying to Yourself (Whilst Un-fucking Your Burpees)” is here. (I added that last part.)

I will preface the lines that follow with the fact that I’ve done a real shit job of keeping my eyes on my own plate this week. I know, I know, you do you, and all that business. But in the interest of community-building, coupled with the notion that we rise or stagnate based on our surroundings, watching folks in class from the sidelines can be staggering. While I appreciate a good attitude and fun vibes, aren’t we all here to grow, to improve, to challenge ourselves? And if you’re not, can we actually kick you off the island?

“If we put in high quality work towards learning skills, we will get tired. If we put in low quality work towards getting tired, we won’t learn any skills. Turning the byproduct (getting tired) into the goal is a failure to our bodies.” – Chip Conrad

All done with my verbal vomit. Thanks for holding my hair. You’re the best! No lie.


22 Sep | Th
Mobility | 3x
Wall rotation + press x 10
Prone glute press x 10
Prone Y raise x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Single-arm banded rows x 10ea
BB RDLs x 10
DUs x 30

Work | Front squat 5 x 5 @ 70% (115#)
Rest x 2:00
Front rack KB reverse lunges 4 x 6 ea (35# KBs)
Rest x 1:00 between legs
3x: (1:29, 1:27, 1:21)
Slam balls x 5 (30#)
Wall balls x 5 (20#)
Row x 200m
Rest x 1:00

Stretch x 20:00

21 Sep | W
Mobility | 3x
GA squat x 10
SL Adductor squat x 10 ea
Side plank + LL x :30 ea
Reverse curl-ups x 7

Warm-up | 3x
Wall ball x 7
Banded rows x 12
DUs x 30

Work | O-lifting – Week 3
2-Position snatch [above-the-knee, mid-thigh] 4 x 2 (65, 75, 75#)
Tall Cleans 4 x 2 (95, 105#…)
Iso holds – Clean DL 3 x 10s

Stretch | 20:00

20 Sep | Tu
Pill-uhs | 3x
Single-arm plank x :20 ea
Single-leg elevated hip bridge x 10 ea
Hanging knee raise x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea
Rest x 1:00
COB x 5 @ 30×3
Rest x 1:00
-then-
Single-leg hip thrusts 3 x 15 ea (15#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (3 attempts)
Row x 150m
Rest x 1:00
Express stretch | 7:00


Tuesday’s COB work felt really strong in comparison to how they’ve gone in the past. But they still leave me sore for daaaayz afterward. So, maybe I’ll work those in the rotation a little more. Or is it the push/pull combo not necessarily the particular movement that’s the good stuff there? Hmmm…

True story above on the COB aftermath; went into O-lifting wiht some seriously sore lats and tris. Bottom of the snatch didn’t feel so hot on the right hip, so stopped after two sets. The bottom of the clean felt fine so moved through the rest of the workout. 

Experienced some curiously sore abs going into Friday’s session. Where’d that come from? The reverse lunges felt solid. It’s nice to think back at how difficult much of the single-leg work used to be, and how much better things feel now.