Entanglements

“All stories are about wolves. All worth repeating, that is. Anything else is sentimental drivel… Think about it. There’s escaping from the wolves, fighting the wolves, capturing the wolves, taming the wolves. Being thrown to the wolves, or throwing others to the wolves so the wolves will eat them instead of you. Running with the wolf pack. Turning into a wolf. Best of all, turning into the head wolf. No other decent stories exist.” – Margaret Atwood, The Blind Assassin

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Kate MacDowell, Romulus and Remus

Where are your moral entanglements? (How) Have you acquired your license(s)? >>> The Hunting Collective with Aubrey Marcus

Thanks for the recommendation, DJeazy.


12 Mar | M
Warm-up | 3x
Row x 1:00SL KB RDL x 8 ea @35#
Goblet squat x 5
SA KB snatch x 5 ea

Work |
A1. SA press 5 x 5, right into (25#)
A2. Good mornings x 10 [1:00?] (75#)
B1. Zercher squat 3 x 5 [1:00] (115#)
B2. KBS x 5 7 [1:00] (60#)
C. Bike x 20:00
D. MFR + balls to your feeties

13 Mar | Tu
Work |
A. Stairs x 15:00
B. DL 5 x 2 [3:00] (205, 3@215, 220#)
C1. Sled push 4 x L (135#)
C2. Farmers carry x 7 (50/55#)
D. McGills 4 x :45 [:15 btwn sides]

Stretch | 10:00

17 Mar | Sa
Mobility | 3x
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | TGUs x 10:00 (worked up to 55#ea)

Work | [Fave]
A1. BS 10 x 4 [1:00] (145#)
A2. Wall walk + taps x 10 ea [1:00]
B1. KB RDL 5 x 10 ea [1:00] (40#)
B2. KB snatch x 5 ea [1:00] (40#)
C. 5x for time:
KBS x 15
DUs x 30

Stretch | 10:00

18 Mar | Su
Hiking in The Sups


M | Still feeling those zercher squats. And that lighting in the rower area for the gym. I admit its more fun doing SA snatches when you see your reflection looking jacked – and your muscles firing. I did seven KBS because I just didn’t read my workout clearly.

Asked a dude how long he was going to be on the platform. He came back at me with a “Are you going to workout seriously? Because, I am, ya know, just kinda screwing around so you can use it if you want to <laughs>…” 

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Tu | Mind was tired. Got the body to the gym. It was crazy how “easy” that 215 came off the floor. It was like squeezing the trigger – the ‘bang’ surprised me. Sled felt great as did the McGills.

Sa | This was rough and I bargained with myself right from the start. How about I just take out the the taps. Maybe I’ll just do five rounds. Yes, I did this despite having chosen this one from the archives myself. The last couple times I’ve done this one I’ve 86’d part C; did that again. This isn’t CrossFit after all; no need to win the workout to compromise the plan. Excuses? Nah. It’ll be okay.

Su | This. More. Of. This.

Been reflecting on the week, appreciating what I did well, and finding where I can do it better (which wasn’t a tough task). On the small scale, I didn’t get all my workouts consolidated to the work week as I had hoped, but I did get make time to do the things I wanted to over the weekend. Zooming out, I am recognizing how I can craft my creative process to be a little more gangsta (see previous post).

 

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Sheathed

“The society that separates its scholars from its warriors will have its thinking done by cowards and its fighting done by fools. – Thucydidies

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What do you think – does good exist without evil? Can a weak (hu)man, be a good (hu)man?

Jorden B argues that no, no he cannot, as a person is not moral if they are just harmless – if the option of demonstrating strength isn’t even on the table.

How about this – consider both definitions of the word “meek”:

Meek [mēk/]
adjective
1. quiet, gentle, and easily imposed on; submissive.
2. one who carries a sword, and possesses the knowledge of how to use it, but chooses to keep it sheathed

Now consider these words from The Bible in light of them both:

“Blessed are the meek: for they shall inherit the earth.”

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If you want more considerations, listen to the whole conversation. And ask yourself, as I have been all week, am I choosing the heroic path, or am I erring on the side of the complacent coward? Are you keeping your life sheathed out of compliance, or by choice?


31 Jan | W
Warm-up | 3x
Cossacks x 8 ea
Wall balls x 10
KB snatch x 3 ea

Work |
A. Stairs x 15:00
B. EMOM x 30:00, alternating:
Power clean x 3 (115#)
DUs x 30
C. McGill curl-up 3 x :45 ea [:15 btwn sides]

01 Feb | Th
A. Bike x 20:00
B. GHR 3 x 10
BS x 10
BB yumps x 5
C. BS 7 x 1 [tough] [3:00] (185, 195(PR!), 190, 190, 190, 185, 190#)
D. FS 3 x 5 [1:30] (125#)
E1. KB FR lunge 3 x 8 ea (30/35#) [RI]
E2. Side plank x :30 ea [1:30]

02 Feb | F
Mobility | 3x
Wall slides + rotation x 8
SL bird dogs x 10 ea
Popes x 15 ea
TVAs x 15

Work |
A1. ½ Kneeling BU KB press 4 x 7 ea (20#)
A2. GM x 10 (75#)
A3. SA row x 10 ea (30#)
B1. DB bench {neutral grip] 5 x 7 [1:30] (25#)
B2. Pendlay row x 10 [2:00] (75#)
C. Close-grip lat PDs 3 x 10 [1:00] (80,85, 90#)
D1. EZ Hammer curl bi’s 4 x 12 [1:00] (15#)
D2. Rope tri’s x 12 [1:00] (20#)

Stretch | 10:00

03 Feb | Sa
Warm-up | 3x
Slam ball x 7 @20#
Banded RDLs x 10 ea
Banded rows x 10 ea

Work |
A. 4x:
Row x 2:00 (475, 481, 485, 479m)
KBS x 10 (45, 3@50#)
Push-ups x 10
B. DL 7 x 1 – tough [3:00] (5@205, 2@210#)
C. EMOM x 20:00, alternating:
Power snatch x 3 (75#)
DUs x 20 + jump squats x 5

Stretch | 5:00

04 Feb | Su
Mobility | 2x
Shoulda CARs x 3 ea
Cossacks x 8 ea (ooh boy these felt solid)
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Bike x 1:00
Wall balls x 10 @15#
Single arm KB snatch x 5 ea @ 30#

Work |
A. 10x: PC x 1 + Clean x 2 [2:00] (2@115, 2@120, 3@125, 2@130, 135#)
B. Jerk 10 x 2 [2:00] (push: 95, split: 3@105, 5@110, 115#)
C. Back squat 4 x 5 [2:00] (135, 140, 145, 150#)

Stretch | 10:00


W | The EMOM was fun, and harder than I thought it would be. And those McGill curl-ups are INTENSE. I like how much feedback you get regarding proper position. My neck would start to cramp, then I’d adjust and focus on the abs, and crazy enough my neck didn’t hurt anymore. 

Th | Old PR was 185, and dang that was easy peasy. Pretty excited about the new one. Two hundy (back squat) has been a club I’ve wanted to be a member of for a while; knocking on that door… Felt like I “should” have been able to go heavier on the front rack lunges, but ooh, those were rough, even with the conservative weight.

F | Excited that the neutral grip allowed me to get in some pressin’. Twenty-five was the limit where I could still push without not good feelings in the right shoulder; time to get that checked out. Pendlay’s felt nice and strong. It’s crazy to me how my biceps stop working at a certain point.

Sa | ‘A’ had me managing my breath; ‘B’ had me managing my head; ‘C’ was a little of both. Hardest part of the DL is that first inch off the floor. If that goes well, giddyup. If not… I tend not to fight for it – not gonna fuck up my back for a DL rep. But then, have I ever fucked myself up on a DL? No, I have not, so… 

Su | Turned away from the mirrors and, man, the cleans felt really good. Kept it conservative on the jerks because of the shoulder and because holy smokes my abz were working – or at least that’s where I was feeling fatigued. BACK SQUATS ARE FEELING AWESOME!!!

The Continuum

“I like my coffee like I like my nights: dark, endless, and impossible to sleep through.” -Isn’t

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The weekend had me turning over this conversation  with Gloria Steinem – on  friendships, chosen family and love(s).

“The one thing that I learned from this was that people suddenly started to say things to me like, “At last you’ve met the love of your life,” as if there were one love in our lives…I think there are different loves in our lives… I mean, why make a hierarchy out of the people we love?”

Oh, that’s so beautiful I get the tears. And who else wants to know more about Wilma Mankiller?


23 Oct | Su
Mobilty | 3x
GA squats x 12
Single-leg elevated hip bridge x 12 ea
BB row x 10
Side plank + leg lift x :20 ea

Work | Rotating x 30:00:
Sled pull x 100m (115#)
OH BB carry x 50m (75#)
AD x 30 cals
Row x 400m
Reaching dead-bugs x 1:00

Stretch | 15:00

22 Oct | Sa
Warm-up | 3x
AD x 1:00
Wall ball x 7
Single-arm press x 10 ea

Work | Front squat 5 x 1 (135, 145, 155, 160, 155#)
EMOM x 10:00:
1-1/4 Front squat x 3 @ 50% (80#)
-then-
AD 30/30’s x 10:00

Stretch | 15:00

21 Oct | F
Mobility | 3x
Adductor squats x 10 ea
COB holds x :20
Prone y raise x 10
Reverse curl-ups x 8

Warm-up | Row + Poly Vinyl Chloride

Work | Class Barbell Complex
EMOM x 20:00, rotating:
Clean + high-hang clean (95, 105, 115#…)
Snatch | high-hang snatch (5 @75#, 5 @80#)
Get bendy | 20:00

19 Oct | W
Warm-up | 3x
AD x 1:00
DUs x 30
Banded shoulder rolls x 10 ea direction
OH walking lunges x 10

Work | O-lifting – Week 8
Snatch-grip DL – snatch pull – snatch 6 x 1 (95#)
High-hang snatch 4 x 1 (90, 95, 95, 100#)
Good mornings 3 x 10 (75#)
ISO front squats 4 x 10s

Stretch | 15:00


W | Snatches felt really good, nice and snappy. Worked up to my 1RM on the high-hangs.

F | Moved through.

Sa | Ooh those 30/30’s!

Su | Check. Post work-out beer that tasted like coffee, courtesy of Kamanda. My kind of continuum. 

 

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

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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:

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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#…)
-then-
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#)
3x:
Good mornings  x 3 (95#)
DB row x 12 (30#)
-then-
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
-then-
SL hip thrusts 4 x 12 (15#)
Rest x 1:00 between the legs
-then-
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…

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

 

Dime [en español]

“Tell me what you see.”

“Somebody who’s lost. But maybe it’s all for the best. I’d rather imagine you might be, than you who you actually are.” –House of Cards, Chapter 39

 

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My latest favorite time slayer: Fly Art.


10 Feb | W
Warm- up | Rowing + Mobility

Work | O-lifting
Snatch pulls 4 x 3 (105#)
Pause push jerks 4 x 2 (95,105,115,105#)
Front squat + chains 4 x 2 (135,155,135,135#)
3 sets:
Wall-pressing dead bugs x 1:00
Buenos dias x 5 (75#)
Broad jumps x 3

08 Feb | M
Pillars | 3x
Plank raise x 1:00
Prone glute press x 10
Super bird dogs x 10ea

Warm-up | 3x
Row x 1:00
Ring rows x 7

Work | 5 rounds
AD x 15 cals
GHR x 10
Jump rope singles x 1:00
Tricep push-downs x 10


Monday | Feeling like a fatty. Breathing like one, too. There is work to be done! Improvement in the hip and low back.

Wednesday | Things felt pretty good. The front squats I stayed light because Big Joe brought it to my attention that my heel was coming up on my left foot. Crazy. Have some tightness on the right side in my low back this morning, and some mild pain when I open up the right hip.

Had a consult with Ray, which was super fascinating. The left glute isn’t firing, some part of my right upper quad, and then two muscles in my low back, none of which I can’t remember the name of. I’m going to have some sessions with him to see if we can get the right muscles turn on, and off.

Desire Paths

“Nothing ever is. Everything is becoming.” -Heraclitus

 

the plan
I love that the plans of the universe are unbound, whether intentional or by happy accident

There are some lovely metaphors for life intertwined in the notion of desire paths. Intent, design, intuition and circumstance influence our course, through physical space and our transcendental journey.

Here’s a snap from my senior year book, illustrating my plans:

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Me and my bangs at Senior Prom with a couple of my besties, Sue and Shanna

It appears there have been some deviations. And some overlap.

Now, if you’ll excuse me, I’m going to fire up some Garth Brooks and get my two-step on.


Jan 30 | Sa
Work | O-Lifting
Clean pulls 5 x 2 (115,120,125,130,135#)
2-Position cleans (high hang + above the knee) 5 x 1 (115,115,115,120,125#)
Jerk drive 5 x 2 (95,105,115,120,125#)
3 sets:
Buenos dias x 10 (65#) (Switched to GHR x 10 for round 3)
SA Chinese row x 10 (15#)

Pre-brunch Stretch | 15:00

Jan 29 | F
Pillars | 3x
Wall press + rotation x 15
Reverse curl-ups x 5
Side plan clammie holds x :45 ea

Warm-up | 3x
Row x 1:00
Bench x 10
Banded rows x 10

Work | Bench 5 x 2 (95,100,90,95,90#)
GHR x 5 (performed 7 reps ea set)
AD x 2:00 (30 cals)

Stretch | 15:00

Jan 27 | W
Work | O-Lifting
Snatch pulls 5 x 2 (105#)
Snatch 5 x 3 (mid-thigh, below knee, ground)
3 sets:
Samurai squats x 5 ea (26#)
Handstand holds
Banded horizontal pallof presses x 10 ea

Stretch | 20:00

Jan 26 | Tu
Pillars | 3x
GA squat x 8
SB dawgs x 10 ea
Prone Y raise x 16

Warm-up | 3x
Snatch-grip RDL x 5
Snatch-grip row x 5
Snatch pulls x 5
Hang power clean x 5

Work | EMOM x 20:00, rotating:
Power cleans x 3 @ 95#
5 step-ups ea + 5 scap push-ups
-Rest x 4:00-
TGU practice x 10:00 (53#)

Stretch | 10:00

Jan 25 | M
Pillars | 3x
TVA leg drops x 15
Elbow plank w/ reach-thru x 6 ea
Prone Y glute press x 10

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

Work | Back squat + chains 5 x 2 (165,175,175,180,185#)
4 sets:  3 sets:
Pistols x 5 ea
Wall runs x :30
SL atomic plank tucks x 3


Monday |  Right knee tracks inward on the pistols, but easier getting out of the bottom on that side. Interesting. Did three sets because my low back started bugging on the last round. Really thought I couldn’t do the SL planks, but with Clegg’s encouragement I did do one round of those. You’d definitely need to rotate legs! What are you training when you do the SL atomic tucks? Tried a few rope climbs since the class had the apparatus set up. Got about half way up. Not sure if my “pull” is weaker, or my ass is heavier. Wait. Yes I do. Number B.

Tuesday | The right hip and low back are bugging a bit. The elbows felt a little slow on the cleans, but speed improved as the rounds went on. Next time on the step-ups I might add a KB in each hand… I mean, if my coach said it was okay. Got up to white KB on the TGU’s!
Wednesday | Went light on the samurai squats because my lower back on the right side told me to.
Friday | First couple sets of bench I was not engaging the right muscles; felt week. Adjusted my position and got those back muscles involved and things went smoother.

Saturday | Everything felt pretty good, minus the buenos dias-es. The GHRs are feeling really strong though. I really felt those jerk drives in my abs; I like it.

Okay, so here it is February. Feeling more fired up and needing to mentally get back on track. Here are the things I want to work on:

  • Nutrition: I’m going to do a visual log of my daily eats. I’m testing a new method to be accountable to myself without tracking macros. I don’t know if it will work, but it’s more fun that just writing it down… I’ll give it a shot and see if it’s helpful in anyway.
  • Aerobic base: I’d like to incorporate some more of that; the winded minute on the rower tells me it’s gonna suck. But there’s goodness in the suck.
  • Training day frequency:  What if I were to adjust the number of training days from 5-6 to 4, maaaybe 5? What if I go a little harder and or longer on the days I am in the gym, but be there less often. It’s not that I don’t love it, I do. But I also love other things – like calligraphy, and architecture, and I need allocate some more time to those other spheres. Does that make sense? I think this one will be a challenge for me, but I’d like to see if I can actually make more progress reducing my frequency. Or is that not how it works? Talk to me, Tommy!