[Un]settle(d)

 “Every situation has two handles.” – Epitectus

pay up sucka

I’ve been thinking a lot about relationships lately/endlessly. (High-fucking-fives to all the over-thinkers!) Aren’t long-term relationships a series of trade-offs, really; trading x for y? Security for happiness? Freedom for offspring? A lifestyle upgrade for a clean house and all the sex you want? Fill in your own blanks. No judgement.

At some point, we agree to settle for the another person. (Well, or not. But that’s for another time, friends.) It’s been my experience in conversation that people generally don’t like that term; no one likes to think they “settled”. Maybe why you’ve never heard of this dating site. (Though it might also be that font.) Dan Savage puts it so much better than I can here. How about those lie-selves? Do you think there’s a certain amount of generous pretending in all relationships?

And then there’s Esther. Perel. And the kinder, gentler argument of “compromise” (and the accent helps to, yes?) That’s nicer to take…

in the neck
Perel did a listener Q&A sesh on The Tim Ferriss Show and man, did she shed some light on why online dating doesn’t typically work. Not just because people hate your branding! Ha! Take notes around 23:30… Well, I did. And throw away your lists. I really like how she talks about letting the story develop and unfold, and letting go of expectation.

I’m not sure what my point is here, other than to trade a little of your time for a couple good reads and a quiz – What’s Your Love Style?

I got romantic. Twice. Anyone else keep taking those things ’til you get what you want? No, me neither. But really, what’s your style? If you could pick one of the types, which one would you have selected? Why? Do you appreciate one over another?


17 Oct | Tu
Warm-up | 3x
Row x 1:00
Cossacks x 10 ea (only 2x thru)
Slam balls x 7 @ 20#

Work | New favorite
A. 5x: [BB only]
RDL x 5
Row x 5
Press x 5
Good morning x 5
Back squat x 5
Rest as req’d
B. Back squat 5 x 5 [across] [4:00] (140, 4 @145#)
C1. Zercher reverse lunges 3 x 5 10 ea [1:00] (85, 75, 75#)
C2. Zercher lunges x 5 ea [1:00]
D. SL KB RDL 3 x 10 ea [1:00 btwn legs] (45, 50, 50#)
E. (Cable) face pulls 3 x 15 [1:00] (30, 40, 40#)

18 Oct | W
Mobility | 3x
GA squat x 10
Scap press x 10
Popes x 12 ea
Reverse curl-ups x 10

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Lateral step-ups x 5 ea
SA KB FR carry x 20 m ea (40, 4@ 45#)
HS holds x :30
Cossack lunges x 10 ea
D. Stepmill x 15:00

20 Oct | Th
Mobility | 2x
Wall rotations + press x 10 ea
Banded clammies x 10 ea

Warm-up | 2x:
Bike x 2:00
KB RDL x 8 ea
DUs x 20

Work |
A1. GHR 3 x 10
A2. DB rev fly x 10 (10#)
A3. DL x 5, press x 5, good mornings x 10 (75#)
B. DL 5 x 3 [3:00] (185, 3@ 195, 200#)
C. Snatch-grip pause DLs [3s mid-thigh, ATK, mid-shin] 3 x 4 (85, 2@ 90#)
D1. [Cable] pallof x 15 ea [1:00] (20#)
D2. Push-ups x AMRAP -1 [1:00] (10, 10, 10)

Stretch | 10:00

21 Oct | Sa
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 12
Elbow plank w/ fwd tap x 10 ea
Shoulder CARs x 3 ea

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
DB snatch x 3 ea (35#)
Lateral box step-ups x 5 ea
C. Alternating TGUs x 12:00 (40, 45, 50, BU: 25, 30#)
D. Stepmill x 15:00

Stretch | 10:00

22 Oct | Su
Work |
A1. Jump rope 4 x :30 (DUs)
A2. RNT rev lunge x 10 ea
A3. FS x 10 [BB only]
B. BS 5 x 5 @ 22×1 [3:00] (115, 120, 125, 130, 130#)
C1. 1-1/4 front squats 3 x 5 [1:00] (105, 95, 95#)
C2. DB row x 10 ea [1:00]
D1. Cable tri’s 3 x 15 [1:00] (40#)
D2. DB curls x 10 [1:00] (15, 17.5, 17.5#)

Stretch | On grass


Tu | The squats were hard, but I think I could have done them at 150#. The stupid globo racks didn’t allow for the regular zerchers, so I make them all reverse. Can’t stop me with your silly globo racks! Dug the RDLs and really felt the face pulls.

W | So. Much. Soreness. In da booty and ham(mies). Front rack carries are friggin’ awesome – really felt those in the abs and braced breathing efforts. Killed the handstand holds. Hmm… all this back work perhaps?

Th | The soreness continues. DLs felt good. I was surprised at how two hunnit felt from the ground. That’s usually the hardest part. Probably sandbagged those some – same with D2, the push-ups. Why…? The snatch grip DLs were hard being under tension for that long. I like using straps. Been noticing people with the globo editions of those; I’ll keep the Grizzlies.

Sa | Oh man, that round “B” was something. Things felt good. Making freeeinds.

Su | An over-planned weekend left me short on the clock with the Sunday hours at Globo Mountain. After an express foam roam and mobility sesh, I turned part “A” into a warm-up with DUs instead of regular yumps. Fire up dat CNS. Check. Why was I so conservative on those back squats to start!?! Next time, start those bishes at 130, Morgan. They felt solid. All the squats there was a new awareness of bracing in my trunk – feeling my abs engage. Not sure if I was just sore so felt it more or what. The front squats were rough but likely made more so because I totally missed that there was a part C2 there. This is what happens when we hurry…

“Hurrying and delaying are alike ways of trying to resist the present.” -Alan Watts

 

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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

el tiempo.gif

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.

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?

Inspired Curiosity

 “… When you just sit in silence the wind blows through you, the sun shines in you and you realize you are not your body, you are everything.” -Anita Krizzan

650_feelings-wheel-color_11
What’s your favorite color? But shouldn’t it be called the Emotion Wheel?

I’ve been crushing on all things Training Think Tank this week. Despite not giving the slightest of fucks about The CrossFit Games myself, their series The Road to The Games 2017 is entertaining and an excellent source of laughs and gym jams. (And where I eyed the Feeling Wheel for the first time, pinned up behind Max’s desk, which inspired some curiosity on this end – what’s that about and why is it so prominently placed…?) I have been such a groupie that I maybe even bought a tank to rep at Globo Mountain. Future selfie.

In that light, I share with you this episode of The Aussies, interviewing the Mastermind behind TTT, Max-El Haag. They cover aspects of training, like stepping away from the barbell and doing weird shit in order to get better with the barbell (#globocycle), intensity as a distraction and why staying present in your movement is so fucking hard, and lessons on nutrition (I’ll leave you to discover that gem of a quote on your own). But my favorite parts on the conversation were on the other stuff – on training beyond the body, and on not compromising your own nature and instead figuring out how it can serve you.

 “I don’t want that to be true; how do I make that not true tomorrow?” -Max El-Haag

What are you training today?


17 May | W
Mobiilty | 2x
Single-leg elev hip bridges x 10 ea
Elbow plank + fwd tap x 10 ea
Pope clammies x 15 ea

Warm-up | 2x
Wall balls x 10
KBS x 7
KB press x 5 ea
KB RDL x 7 ea

Work | [So Much Yes]
A1. TGUs 4 x 3 ea (35, 40, 45, 50#); Rest x :30
A2. Doggie hip ext. holds x :15 ea; Rest x :30
B1. GHR [roman chair] 3 x 10 ( – ,10,10#); Right into
B2. RNT rev lunge x 10 ea @3111; Resss x 1:00
C. Back squat 5 x 3 @22×1 (115, 125, 125, 135, 140#); Rest x 3:00
D. KB FR lunge 3 x 10 ea (30#ers); Rest x 1:00


18 May | Th

Warm-up | 2x
Wall walk x 2
KB things

Work | 5x:
Single-arm KB carry x 25m ea (2 OH @45#, 3 SC #60#)
Deadlift x 5 @165#
Handstand holds x 3
Row x 1:00

Stretch | 10:00

20 May | Sa
Mobilize It | 3x
GA squat x 10
Scap press x 10
Pope clammies x 15
Pistol holds x :15 ea

Get Toasty | 3x
Row x 1:00
DUs x 20
Palms-up BB row x 8

Work | [Assembled from the archives]
A1. DB RDLs 5 x 8 (55, 60, 60, 65, 65#); Rest x 1:00
A2. Captains x 20; Rest x 1:00
B. Seated cable rows 4 x 10 (60#); Rest x 1:00
C. Seated hammies 3 x 10 (70, 75, 80#); Rest x 1:00
D. EMOM x 10:00 KBS x 7 (60#) + push-ups x 5

Stretch | 15:00


W | Um, get-ups and back squats. Not sure it gets much more up my alley than that. Really had fun with this workout. The most awkward of the session award goes to RNT lunges; that 3s drop be trick-aaay. I was really happy with how the back squats felt; no bad pain anywhere. Worked the heart beat hold with a plate drill between sets as that’s where I find I “give” when I don’t keep my abs braced or fill up the cavity.

Questions for The Sheriff:  This Globo Mountain doesn’t have more than a 30# pair of kettle bells. Would it be better to grab heavier dumbbells, or do single arm or goblet grip with a heavier KB – for the loaded lunges?

Th | Subbed the walk for an indoor jacked + tanned-ish. Must locate a sled and an AD #MorgunzideFidness

Sa | Feeling really good. 

Su | How to recover, brought to you by neature: 

DTP at CBQ
DTP does CBQ | Cibecue Falls, AZ
Cibecue Fallin.JPG
Cool waters, blue skies, good people… and a waterfall finish

 

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”…

Auto Create

“The secret to creativity is knowing how to hide your sources.” – Albert Einstein

obvious moose-01

obvious moose-01-01
[Top] My drawing of a moose. Obviously! [Bottom] Indeed. An AutoDraw interpretation of my creation. The AI knows me better than I know myself

Dear 2017, I am totally digging all the unfolding information you’re putting forth on consciousness. Is it just me or does it seem like that arena is expanding in leaps? Eh. Maybe it’s just my own timeline for crossing the threshold – like the new gym digs, and soon-to-be new work digs. Check out this article on creativity and consciousness. Have you heard of the big five personality traits? I had not. To which of the five do you gravitate most?

On gravity, I’m seriously into the visuals in this vid about, hmm, creating in space:

Space Sex is Serious Business from Tom McCarten on Vimeo.


17 Apr | M
Mobility | 2x
Wall slides x 10
Single-leg elevated hip bridges x 10 ea
Elbow plank + fwd tap x 10 ea

Work | “Cardio”
Bike x 15:00
Row x 15:00 (3475m)
-then-
5x:
Wall-facing handstand holds x :20 (oops – did :30)
[OHW] lunges x 20
DUs x 20

Stretch | 20:00

19 Apr | W
Mobility | 3x
Wall slides x 10
Single-leg elevated hip bridges x 10 ea
TVAs x 15

Warm-up | 2x
KBS – single-arm – snatch – RDL x 5 ea
DUs x 30
Pistols x 3 ea

Work |
A1. DB RDLs 5 x 8 (4 @55#, 6-fuck that dude stole the 60’s… 65#)
Rest x 1:00
A2. Captain Morgans x 20
Rest x 1:00
B. Seated cable rows 4 x 10 (60, 70 rep 7, 60, 60#); Rest x 1:00
C. 5x:
GHR x 10
DUs x 30
FLR x :30

Bonus round: Bike x 20:00

20 Apr | Th
Pre-Warm-up | 3x
Bird dogs x 10 ea
Scap press x 10
Reaching dead bug x 5 ea + 5

Warm-up | 3x
KBS – snatch – goblet – round the’s – RDL x 5 ea

Work | [From the archives #butglobo]
A. Back squat 7 x 2 (145#); Rest x 2:00
B1. Death march x 10 (30# DBs); Right into
B2. [Cable] Tricep push-downs (40# – rope grip); Right into
B3. Row x 250m (59, 57, 58, 57, 55s); Rest x 1:00
C. Laying hamstring curls 3 x 10 (50#); Rest x 1:00


M | Mondays are prime time at the globo. The warm-up/mobility area was crowded. Gotta find another corner to pull some warm-up antics in; I am certain I can do that. Biking for 15:00 – no sweat. Well, sweat, yes, but nothing like rowing for 15:00. The low back bugged around minute 8:00; proceeded with caution and all feels well today. Fingers crossed there’s no new signage up regarding wall walks…

W | Doing DUs with the gym’s featherweight ropes is tricky, but that’s cool. Having straps and a rope with me allowed me to take up all the floor space for the Captains. This was the GHD version I used:

45_Degree_Hyper_Extension_Bench.jpg
A roman chair – pairs well with the helmet, I wonder 

But next time I am totally gonna try these:

the very good girls
Do we call thees the really good girls, or the gym gems…?

Th | Warmed up, then explored the hack squat machine. Decided to try out the squat rack. Had to adjust my step-back a teeensy bit, but mostly found it awesome to have a mirror straight ahead. Thank you Mountainside Fitness for your “Look Jacked” lighting package. The squats felt good, a little heavy, but that’s to be expected. Fought for that last round on the erg; machine calibration or what – last time I did this workout I was right around fiddy-five seconds for all five rounds. Wrapped up with the laying hammie machine… Holy Fuck. My strangs have not experienced this level of fire in memory.

Back in the groove with the time-restricted eating window. Feeling the fast.

The Reds

“Sometimes you have to do something unforgivable just to be able to go on living.” – Carl Jung

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red-baubles-02
Illustration by The Joy of Seex

Jung keeps popping up on my radar lately; I’m thinking it’s the holidays and all the emotions expressed by the “collective unconscious” over the course of them. Perhaps, not. But, I found this article on The Red Book of Jung to be an amusing read.

And for some quotes of quotes of quotes, here’s a little snippet:

Creating the book also led (Carl) Jung to reformulate how he worked with clients, as evidenced by an entry … found in a self-published book written by a former client, in which she recalls Jung’s advice for processing what went on in the deeper and sometimes frightening parts of her mind.

“I should advise you to put it all down as beautifully as you can — in some beautifully bound book,” Jung instructed. “It will seem as if you were making the visions banal — but then you need to do that — then you are freed from the power of them. . .  Then when these things are in some precious book you can go to the book & turn over the pages & for you it will be your church — your cathedral — the silent places of your spirit where you will find renewal. If anyone tells you that it is morbid or neurotic and you listen to them — then you will lose your soul — for in that book is your soul.”

Ooh, I really dig that last part. And the section about the “big dreams”. The last one I had was pretty fucked up. I suppose I should write that down.


22 Dec | Th
Warm-up | 3x
Row x 1:00
BB RDL x 10
BB row x 10

Work | EMOM x 30:00, rotating:
Deadlift x 3 + DUs x 40 (165#)
Clean + front squat + front squat (115#)
AD x 1:00

21 Dec | W
Mobility | 3x
Wall slides x 10
Scap press x 10
TVAs x 15

Warm-up | AD + DUs

Work | O-lifting – Week 8
Jerk balance 3 x 1 (75, 85, 85#)
Front squat + jerk 3 x 1 (105, 115, 125#)
Clean + jerk [across] 5 x 1 (2@ 135, 3@140#)
Good mornings 3 x 6 (95#) 

Handstand shenanigans + stretch | 15:00

20 Dec | Tu
Mobility | 3x
GA squats x 10 ea
Hip hikes x 15 ea
OH kneeling hold things x :30
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
Wall walk x 2 (UB)
Palms-up BB row x 10
SL RDL x 8 ea

Work | “A”
Back squat 7 x 2, rest x 2:00 @70-ish% 1RM (135#)
“B”
GH raise 5 x 10, rest x 1:00 (15#)
Banded triceps push-downs x 10, rest x 1:00
KB Sotts press x 3 ea; rest x 1:00 (26#)
“C”
Banded hamstring curls 3 x 4-5 ea

Stretch x 15:00


Tu | Read this, then tried this

Yeah, felt it in my jacked shoulder… Hmmm. Boom-(that’d be explosive)-out-the-bottom back squats felt good. The KB sotts press left me with some questions. If I’m struggling with lockout at the top… That’s a mobility issue, yes? So, would one drop weight until lockout could be achieved? Or is lockout not the point? Also, that KB takes a very different path to the top depending upon which side is doing the pressing. I need to dig into this sotts business a little more. Detective Morgan. 

W | The hip is still not happy with some movements, but, man, am I happy with how the clean and jerks are feeling. I remember when 135# was a real struggle #nomas

Th | Express workout from the archives. Wanted to get in some movement, but also had a ballet date with the Amazon belly-dancer. So, got in, did some work, got outta there; mission: accomplished.

Interesting how shitty my skin is and how the headaches and congestion have been more frequent as I’ve been indulging in the sugar and booze… Connected? Connected. Consciously.