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

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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
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Cool waters, blue skies, good people… and a waterfall finish

 

Time Under Tension

“Tension is who you think you should be. Relaxation is who you are.” -Chinese Proverb

Who you are-01
Be who you are

The Chinese, always with such intensity. I think Seth might say they fucked that one up though. (Relax! Check out all the things they got right. And Wiki doesn’t even mention Bruce Lee, weightlifting, or turning gypsum board into food.) Seth’s proverb says, “Fear is who we are. Tension is who we are becoming.

Oh man, I am becoming so hard right now! Haha. But really…


09 May | Tu
Mob it up | 3x
Wall slides + rotation x 10
Single-leg elev hip bridges x 10 ea
Popes x 15 ea

Warm-up | 3x
KBS x 10
Wall walk x 2 UB
Ring (TRX) rows x 7

Work | [Repeat]
A. RDL 7 x 5 (2@135, 5@145#); Rest x 1:00
D. Leg extensions 3 x 10 (70, 90, 90#); Rest x 1:00
C. Seated hamstring curls 3 x 10 (90, 80, 80#); Rest x 1:00
B1. DB [alternating?] bicep curls 4 x 20 ea (15#); Rest x 1:00
B2. Cable tricep push-downs x 12 (flat bar @50, rope @40, 40, 50#); Rest x 1:00

Bonus round: EMOM x 10:00, alternating:
DUs x 40
Pistols x 3 ea

Stretch | 10:00

10 May | W
Mobility | 3x
Scap press x 10
Cossack lunge x 10
Pipe press x 5 breaths
V-ups x 10

Work |
A. Cardio Z1
Row x 15:00 (3,421m)
Bike x 20:00
Row x 10:00 (2,220 m)
B. 5x: (NFT, but it took 10:00)
Step-ups x 10
Handstand holds :20-:30
FLR x 10 taps

Stretch + roll | 10:00

12 May | F
Greasin’ the groove | 3x
Pope clammies x 12 ea
GA squat x 10
Prone y raise x 10 [abs – engaged]
TVAs x 15

Work | “Shoulda”
A. 5x:
BB (only) press x 10 @33×1
Single-unders x 30 (DUs… ppppt)
KBS x 10 (45#)
B. BTN press 5 x 3 @4112 (45, 4 @55#); Rest x 2:00
C1. ½ Kneeling bottoms-up KB press 4 x 6 (20#); Right into
C2.Dip hold x :30; Rest x 1:00
D1. Single-arm cable row 3 x 6 ea @30×2 (30,30, 40, 30#); Right into
D2. Single-arm DB bench x 6 ea @2121 (30, 27.5#)

Stretch |10:00


Tu | Had to rearrange the sequence of events based on availability, but things felt really good and strong.

W | Rolled through. Felt the row in my booty instead of my back, which was a win. Everything felt good – especially the handstands >>> handstands FTW!

F | Feeling like I shoulda edged up most of the weights for this workout: heavier KB on A; gone for 60 on B; stacked a 2.5# plate on top of the KB for part C… Interesting to me that the BU KB press and SA row is harder on the left, but on the BTNs and DB bench my right side is the weak side. Hmm.

Better Meat

“If you can’t beat ‘em, eat ‘em” – Jeffrey Dahmer

better meat.jpg
R. Crumb illustrates “cardio”

Robb Wolf is making the podcast rounds promo-ing his new book, Wired To Eat – which is currently on my coffee table waiting to be consumed. His chat with The Aussies pulled ahead of the pack by one of their standard closing question: If you could interview anyone (alive) who would it be? Wolf’s response: a tag team interview with Jenna Jameson and Jane Goodall. So paleo.

But seriously, the books sounds like an interesting read, or listen – for the duration of a 45-minute stint on a bike, perhaps. It even features some hands-on testing! Everyone’s favorite subject: but what about me?

If you are not amused by the ‘meat’ pic… Scram! Just kidding. Here’s one that involves more of the protein you’ll actually eat. Like chew. And swallow – for the gainz. Click the image source to check the whole article. Knowledge is power. And power takes up more than half a bike seat.

better protein.jpg
“More Protein, Better Protein” by Diana Rogers, RD, of Sustainable Dish

And if all that’s nice, but you’re hungry for some fitspo, I got you. Courtesy of Jocko:


26 Apr | Tu
Mobility | 3x
Wall slides x 10
Banded clammies x 15 ea
TVAs x 15

Work | “Cardio Glaze” – makes ya high like a donut
Bike x 10:00
5x: Row x 300m + push-ups x 10
Bike x 10:00
5x: Row x 300m + Chinese row x 5 ea (25#) + jump lunges x 20
Bike x 10:00

Stretch sesh | Quit yer bitchin’, Sara!

27 Apr | Th
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Side plank + leg lift (still with the knee) x :20 ea
Reaching dead bugs x 1:00

Work | “Observations”
A1. SL hip bridge hold 3 x :30 ea; Right into
A2. TGU x 3 (45#); Rest x 1:00
B1. Hip extensions 3 x 12 (25, 20, 10#); Right into
B2. Rev lunge x 5 ea (30, 25, 25#)
C. Deadlift 5 x 3 (185, 4 @195#); Rest x 3:00
D1. Box step-ups x 10 ea; Right into
D2. DUs x 40

28 Apr | F
Mobility | 3x
Cossack lunge x 8
Prone Y raise x 10
Glute press x 10

Work | “Whiskey Dick”
A. Bike x 45:00
B. 5x:
Handstand hold x :30
Jump rope x 30 singles
Quad hip extension hold x :20 ea
Step-ups x 10 ea (18”)


Tu | Didn’t want to show up. But I did – and got really into it.  I see what you did there – mixing up the bike with the rows. Was really happy with how the push-ups felt. Tried to not let my quads touch the floor which seemed to help keep me in position. The rows felt retarded on my left side – on my right I can fill the muscles engage in sequence – not the case on my left side. Feels like I am pulling from my trap and neck. My low-back began to bug the last 2 rounds of rowing. 

I still experience the occasional “what the fuck is going on here” moments at the globo…

okaaay
Start

But increasingly feelings like this cat in a bowl…

ya own bowl
Finish

Played around with some wall stands and position work during the stretch. Couldn’t help but listen in on a PT sesh during my stretch. Sara – I’m pretty sure no ‘h’ – prefers whining to working.

Th | I think I got “A” wrong – ended up doing 18 TGUs in total. Is that right? I’d pulled the 50# KB anticipating doing the last round with that, but fuuuuuh no! The hip extensions with weight got heavy fast; really felt them in my very low back. My right hammie was bugging a little throughout the workout. Were the step-ups supposed to be weighted? Noticed I was doing the pike thing whilst jumping rope. I feel like there’s a little kink in the chain somewhere…

F | Decided to name the workouts for fun times. Today’s is named thus as sitting on that bike for 45:00 puts my crotch to sleep… but also makes me sweaty. Felt a little self-conscious on the handstands at the globo (seriously it’s a little strange with the game crowds there) but focused on my own shit and did the work. Totally couldn’t do single jumps with the rope! Haha! Forgot to film, so no off-your-seat footage to share.

Auto Create

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

obvious moose-01

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[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:

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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.