Hippie Shit

It doesn’t interest me
what you do for a living.
I want to know
what you ache for
and if you dare to dream
of meeting your heart’s longing.

It doesn’t interest me
how old you are.
I want to know
if you will risk
looking like a fool
for love
for your dream
for the adventure of being alive.

It doesn’t interest me
what planets are
squaring your moon…
I want to know
if you have touched
the centre of your own sorrow
if you have been opened
by life’s betrayals
or have become shriveled and closed
from fear of further pain.

I want to know
if you can sit with pain
mine or your own
without moving to hide it
or fade it
or fix it.

I want to know
if you can be with joy
mine or your own
if you can dance with wildness
and let the ecstasy fill you
to the tips of your fingers and toes
without cautioning us
to be careful
to be realistic
to remember the limitations
of being human.

It doesn’t interest me
if the story you are telling me
is true.
I want to know if you can
disappoint another
to be true to yourself.
If you can bear
the accusation of betrayal
and not betray your own soul.
If you can be faithless
and therefore trustworthy.

I want to know if you can see Beauty
even when it is not pretty
every day.
And if you can source your own life
from its presence.

I want to know
if you can live with failure
yours and mine
and still stand at the edge of the lake
and shout to the silver of the full moon,

It doesn’t interest me
to know where you live
or how much money you have.
I want to know if you can get up
after the night of grief and despair
weary and bruised to the bone
and do what needs to be done
to feed the children.

It doesn’t interest me
who you know
or how you came to be here.
I want to know if you will stand
in the centre of the fire
with me
and not shrink back.

It doesn’t interest me
where or what or with whom
you have studied.
I want to know
what sustains you
from the inside
when all else falls away.

I want to know
if you can be alone
with yourself
and if you truly like
the company you keep
in the empty moments.

-Oriah, The Invitation


06 Mar | M
Mobility | 3x
Wall rotation + press x 10
SL elev hip bridge x 10 ea
COB hold x :20
Reverse curl-ups x 10

Warm-up | 3x
Wall balls x 10
BB RDL x 10
BB row x 10
DUs x 30

Work | Back squat 7 x 2 @ 70% (155#)
Rest x 2:00
Death march x 10 (30# DBs) right into
Tricep push-downs x 10 (bleu) right into
Row x 250m (:55, :54, :55, :55, :55)
Rest x 1:00
Banded hamstring curls 3 x 8-10 ea (blew)

Stretch | Chat

07 Mar | Tu
Mobility | 3x
Single-leg adductor squat x 10 ea
Prone y raise (weighted) x 10
Glute press x 10

Warm-up | 3x
AD x 1:00
KB swing – twirl – squat – snatch – RDL x 5 ea

Work | 10x
Back squat 1-1/4 x 3 @ +/-50% (95#)
Rest x 2:00
EMOM x 20:00
DUs x :20
Power clean x 3 (TNG -105, 6@115#, 3@125#)

08 Mar | W
Mobility | 3x
GA squat x 10
Scap press x 10
Reaching DBs x :30

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 20

Work | O-lifting!
Clean pull 3 x 3 [build] (155, 175, 185#)
Clean + high-hang clean x 5 (115, 125, 135, 135, 140#)
Tall jerk x 5 [across] (75#)

M | Or should that be 2 x 7 @ 70%… Hmm. Matters of nomenclature. The death marches are different with dumbbells; I feel them more intensely in the glutes than with the KBs. Is this a ROM thing? The row – I can definitely tell I’ve been working with the barbell more than anything else. 

Tu | Not too sore from Monday’s squats… until I started warming up for Tuesday’s! Focused on maintaining tension through the entire set. However, upon review of the movement stardard (after the fact – timing is everything) I was coming up out of the bottom more than I should have. Notes for next time.

W | Lifting is the best. Learning to transition my feet in lifters. 

Attempted to do the assigned Thursday workout – rolled, mobilized, warmed-up, did first of five rounds… and left. Gym juju or just over due for a rest day? Hmm. Will get after it tonight.

The Space Between

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor Frankl, Man’s Search for Meaning


A post shared by Angie Contreras (@angiec_143) on


Today’s quote brought to you by the JRE, on accountability, recognizing your role(s), and picking up scents (and 421 other things because it’s the JRE). It pairs nicely with scotch and this article on how the manner in which we express our emotions (or don’t) affects our health; for example, the difference between being with anger vs just being angry.

Anyone else humming DMB? I’ll take responsibility for the earworm…

04 Nov | F
Warm-up | Row x 500m
BB row x 8
BB RDL x 8
KBS x 8

Work | 10x
Back squat x 2 @ challenging weight (155, 160, 8 @ #165)
Rest 2:00
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
Death march 3 x 20 steps (26# KBs)
Rest x 1:30

Stay bendy | 15:00

03 Nov | Th
Mobility | 3x
GA squats x 10
COB holds x :20
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Wall balls x 7
Banded rows x10 ea

Work | EMOM x 10:00, rotating:
Clean + FS + FS @ 115#
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + taps x 10
Slam balls x 7 @ 30#
– Rest x 4:00 –
TGUs x 10:00 (44,53, bottoms up @ 26#)

Stretchin’ wit da beeyoches | 20:00

02 Nov | W
Mobility| 3x
Wall rotation + slides x 10
Single-leg elevated hip bridge x 12 ea
VA drops x 15

Warm-up | 3x
Row x 200m
DUs x 30
Fun with the pipes

Work | O-lifting
Clean pulls 4 x 2 (175, 185, 185, 195#)
Hang clean + high-hang clean 6 x 1 (3 @125, 2 @130, 135#)
Single-arm seated press x 6 ea (26#)
Side plank + leg lift x :45 (knees/hips/shoulders aligned, stacked + open, squeezing the flutes like a mother bitch)
Stretch | 15:00

Tu | Being with anger meets whisky for dinner: not very nutrient-dense, but makes for good stories. 

W | Heeeby weights felt good. 

Th | Rain coming down + overhead doors up = a glorious perk of the new digs. I swear I’m gonna slam ball(s) until my ass is as close to hitting rubber as possible on my snatch. I’m coming for you 120#. 

F | Last time I did this workout at 150#; felt really good today at 165#. Notes for next time.

Ebb & Flow

“Life doesn’t get easier or more forgiving; we get stronger and more resilient.” -Steve Maraboli

life wears water wings
If life were a toddler in water wings


I just started listening to a new podcast by Stephanie Gaudreau over at Stupid Easy Paleo. On a recent episode of Harder to Kill Radio (yeah, how great is that title) she chatted with my girl Kate Galliett. They covered all the usual topics, but the part that had me hollering “yes!” at my iPhone was their conversation about mindset.

“Unpack that story. Fit for real life means you move well, you think well, and you move well through space and time, meaning you – as a whole human – carry yourself forward… You’re not held back by beliefs that are self-limiting.”

They continue on with a discussion about resiliency and being able to ebb and flow with whatever it is that life – and the people in it – bring to you. And how then, this whole-being fitness leads to self-evolution. (Yes!) And, like iterations of software, we become upgrades of our former selves. I find myself to be Leah 3.7, on the cusp of 4.0. There has definitely be 3 significant demarcated iterations amongst the incremental ones.

So, what version of yourself are you…?

27 June | Sat-Ur-day
MFR | 10:00

Warm-up | 3 rds:
Wall balls x10
Wall Press x10
HRPUs x8
V-ups x10
Mobility moves

Workout | EMOM! x30:00
Bench Press x5 (65×2, 75#xR)
DUs x30
Power Clean x1 + Hang Clean x2 (95×2, 105#xR)

Straaatch | 20:00

25 June | FriGAY!
Warm-up | Mobility:
Hip bridges
SL Hip bridges

Workout | Front squat 5×1 (115,125,135,145,145#)
– then –
EMOM x10:00 (75#)
1-1/4 front squat x3 @50% of “A”
– then –
EMOM x10:00
KB swing x10 @44#

Stretch | 20:00

25 June | Thursday
Rehab Socks/Rest Day

24 June | Wednesday
Happy Hour Class!

Workout | 30:00 rotating
Farmer carries x100m (44s)
Wall walk x2
Row x400m
AD x30 cals
Rope x:50

Stretch Class | 20:00

23 June | Tuesday
Rehab Socks/Rest Day

This week, things felt a little tender and tight on the right side, so I backed off quite a bit and took a couple rest days. I hit the foam roller a little too hard on Monday and irritated things rather then expediting my recovery.

I don’t think it’s a single movement that fires up my hip region; I think it’s that I’m still in the process of re-establishing the brain-glute pathway and correcting my movement pattern on that side. Who knows how long it took to develop, so it’s understandable that it will take some time to correct. (I write that last line merely as a note to myself; I seem to have to constantly remind myself that this isn’t a matter of fixed or broken. It’s a process. The process is the goal.)

Moving on, Wednesday’s class workout felt good, though it was tougher than I’d anticipated! That row- AD combo was challenging.

I approached Friday’s workout with a, “Let’s just see how this feels…” mindset. I didn’t push it on the single rep front squats and was prepared to drop weight on the 1-1/4 version, but didn’t need to. I incorporated some “glute activators” in the warm-up – an effort to gain some mental awareness there. Between all the stimuli and the short shorts in the ‘nasium, sometimes I get distracted…

Ya herrr?

Okay, back to squats. Here are rounds 9 and 10 of the Front Squat EMOM:

Saturday things were feeling pretty good. Did some light MFR and a solid warm up. Chose to go with an EMOM as I wanted to do some work whilst keeping myself in check on the volume and the movement patterns.

Finally, and randomly, I dig using the skittle plates. It’s a bit of a mind game – they take up less space on the bar so I feel like I perceive that there is less weight loaded. Just an initial hypothesis, but I’ll be interested to see how things progress.

Today’s “Questions for TG” segment is brought to you by the latest and greatest from The Wolf. This week’s Paleo Solution Podcast features Coach Summers, and you know  how that guy keeps it real. They spend some time discussing the Jefferson Curl. I don’t know if this is a good demo but as I didn’t see a free version from GB, and seeing this guy has a beard…

I just (working on that) found it interesting what Coach Summers has to say – how it doesn’t matter how strong you are if you aren’t mobile. Word. I really liked that podcast episode.

Ate my body weight in protein for, what likely was, the first time ever on Friday. Holy shit, that’s work. Hopefully it gets easier as it becomes more of a habit… and after I have my tiger paws on the supps.




Left Sharking

the right hand shark
“I’m not quite sure what I am doing; but I’m going with it…” Unabashed flailing. I get it.

A couple good “reminder” resources came into my line-of-sight this week. A good friend of mine just scheduled his intro session at an affiliate in San Diego! He shared a link to this podcast from Tim Ferris, The Good, The Bad, and The Ugly of CrossFit, asking for my take. Listening to Kelly Starrett is always interesting and they covered a ton of ground. It is interesting to think about the kids growing up now who will have exposure to all this barbell, mobility, lifestyle stuff from the start. The same kids who are growing up with screens shoved in their faces from the time they are able to hold their heads up. It will be interesting to see how these two “shapes” affect one another. And my favorite quote from the podcast…

“Don’t be afraid to suck.” – Kelly Starrett

Left Shark wasn’t afraid to suck.

I also found this article/list from Eat to Perform, 10 Things The Best Athletes Do (That You Don’t), to be a nice little reminder. I don’t have aspirations of being an elite athlete, but I’d like to keep bettering myself. And I love a good list.

photo (2)

04 March | Wednesday

MFR | 15:00

Warm-up | 3 rounds:
Zing zows x10
Multifidi walk x5 sets ea
Hollow rocks :30

Workout |
Front squat 4×3 reps (115, 125, 135, 135#)
3:00 rest btwn sets

4 Rounds:
Zercher walk X 100m (65#)
200m run
5 BB single leg RDL’s (55#)

Stretch | 20:00

03 March | Tuesday

Foam Rolling | 15:ish

Warm-up |
Bear crawlin’
Clammies 3×10 ea
Walking lunges 4×10 (26# OH)

Workout of the Day | EMOM!

Evens: Hang Power Clean x3 (95×3, 100×3, 105… 110# last 3)
Odds: 20 DU’s (30)

Stretch | 20:ish

Wednesday’s warm-up consisted of some PT exercises that I didn’t have time for during my session in the afternoon. Those multifidi walks are no joke. And way less sexy than the banded walks:


Front squats felt good, though I was a little sore in the right glute. The Zercher walks are awesome – could feel them working that mid back region. And having that load in front made me practice the belly breathing , too. I found it interesting that having that right glute sore made it easier to fire properly during the single leg RDLs. At PT Chad and I were talking about how to reestablish that brain muscles connection (I am sure there si some fancy word for it).  As requested here’s the last set of the front squats:

Speaking of, when I warmed up with the clammies on Tuesday, it’s just so apparent that my right glute/hip position moves in such a different way than my left. I literally was poking my cheek to get that guy to fire. The hang cleans felt strong, as did the double-unders, which is why I did 30 reps each set. All day!


Christmas Trees & Bumble Bees

“Some things are more precious because they don’t last long.” – Oscar Wilde

This video makes me want to hot-wire a car and escape to South America…

a story for tomorrow. from gnarly bay on Vimeo.

 20 February | Friday
MFR | 20:00

Warm-up | 3 rds:
Row/ AD 1:00
Walk presses x10
Pass thrus x10
Ring rows x10
DUs :30

EMOM #1 | 15:00
Snatch high pull + power snatch (75#)

EMOM #2 | 15:00
Hang clean + clean (105#)

Stretch | 20:00

19 February | Thursday

18 February | Wednesday
MFR | 20:00

Workout | 5 rounds:
200m sled walk (115#)
2:00 AD
10 biceps curls (15s)


Stretch | 20:00

Between the shoulder PT and not sleeping very well this week, I welcomed  Wednesday’s recovery-ish worktout. Though 200m sled pulls are challenging, especially with all the debris out back. Get a pebble under your sled and that will stop you in your tracks! Yeah, I just got “all princess and the pea” on you. (?) I don’t know if it was the Iron Scap or if I slept funny (on my 13 mattresses) but I’ve been driving like an old lady since Tuesday (with limited neck mobility). Felt much better after Friday’s PT session though. Thanks, Chad.

Double EMOM Friday was good; modified the second EMOM adding a hang clean and eliminating a jerk. (Why are jerk and snatch jokes so funny?) Wanna know what else is funny? When you send your mom a selfie to show her your new ‘do and she has nothing to say about your hair, but instead comments on the size of your hands. It’s the camera angle, Mom!

redherr and manhands
Red herr and Manhands

Rest day Thursday (evening) I tried to watch a show on Vikings, which looked really awesome but was not so much. Watched Friends instead. That show is like a documentary we can show all the kids on what life was like before the internet and smart phones. And low-rise skinnies.

New stat block is in the works. I know, with baited breath…


Delta & the Deep Six

That sounds like a band name, right?  

“When people are ready to, they change. They never do it before then, and sometimes they die before they get around to it. You can’t make them change if they don’t want to, just like when they do want to, you can’t stop them.” – Andy Warhol

Recently I’ve had a couple friends ask me about my experience with “Paleo”. It’s been a bit of a challenge to not overwhelm said friends with all my “weird” ways in response. I’m a passionate person who shares easily (or an opinionated loud-mouth, depending upon the audience) so when asked, especially by someone dear to me, I answer. Yessir.

Inevitably the converstion arrives at the issue of cost; money being that false motive we put out there when we don’t want to share, or don’t realize, what the real issue is. No one will call bullshit on your money excuse, because no one wants to talk about money! Thank god for the internet and the folks who ARE willing to do the talking (and the researching, writing, and sharing)! Robb Wolf breaks it down perfectly in his post, “Paleo is EXPENSIVE!”. I particularly enjoyed the “Hippy Excuses for Failure”. And while the original source of the article is down, this take** on “Is Eating Paleo Expensive or Are You Just Addicted to Shoes?” does it justice.

all the monies
If your monthly budget told your story what would it say about you? Mine would say that being a red-head is a commitment, student loans are a trap and espresso is the nectar of the gods

I believe some of these same rebuttals can be applied to “expensive” gym memberships – you know, the local, independent facilities that aren’t banking on you NOT showing up. Step one is to recognize the difference between price and value. What are getting for your membership? Are the instructors committed to educating themselves in their field or are they stuck with their one and only method for success? Do they ask you what your goals are and program accordingly? Do they read? (No. Seriously. Do they?) What do they read? I mean, I’m not gonna listen to any yahoo in an “Instructor” T-shirt.

Unless it’s Tom Hardy in an Instructor T-shirt. (And then I really wouldn’t listen.)

Personally, I reigned in my spending and cleaned up my diet by cutting back on eating out all the time and boozin’ it up. Even with my gym dues and a few Americanos a week from my favorite coffee shops, I have more money in my pocket then when I was paying $20/month at a globo gym. They say your actions speak your priorities. Maybe they should say your bank statement does.

I don’t know, the real food movement was an easy buy-in for me. It makes sense. Food shouldn’t need a label, nor should it come in a box. And being in the design field I know that good, fast, and cheap don’t coexist. So spending more money on a membership that has provided me with SO much more than just space, equipment, and white board, didn’t take a lot of convincing.

Lest this all comes off all self-righteous, rest assured I  have a Δ variable to figure out myself. This article really resonated with me… To be continued…

**I think we call this plagiarism. At the very least, state the author who’s ideas are being shared (verbatim). But, as Liz Wolfe likes to point out, the internet is like peeing in a swimming pool; once it’s out there, it’s everyone’s.

15 February | Sunday
Active Rest Day

14 February | Saturday
Roller | 15:00

Training | 5 sets:
5:00 AD
Sled walk x100m
KB swing x8 (53#)

Stretch | 20:00

13 February | Friday
Active Rest Day
Shoulder PT

12 February | Thursday

20:00 EMOM: (105#)
1 power clean
1 hang clean
2 push press/jerk

Stretch | 20:00

Jumped in on Thursday’s class EMOM and pushed my scheduled “Thursday” workout to Saturday. The EMOM felt good; I went a little heavier than I usually do. I think I could power clean all day at 105, the jerks were what got to be challenging. I have noticed when I start to fatigue I want to stick my butt out, relax my trunk, at the top of the jerk. Next time I’d like to work snatches, specifically getting under the bar, though that will depend upon how the shoulder is doing.

Friday afternoon I had a PT session for said shoulder with Amy at TOPS. I left that joint feeling like a new person; by the time I got home it felt like I’d done Fran, one-armed. Amy had warned me that I would likely be sore and she was not kidding. Saturday I modified the workout because my right shoulder and upper back were sore to touch and the bicep/triceps were TIGHT. I made sure to do the stretching exercises demo’d at PT.

Saturday’s AD sesh was good. Loaded up the sled with 120# for three rounds, making sure I was feeling it my scoops. I did and while it wasn’t easy I thought maybe I should add some additional weight and see how it felt. Bumped the sled up to 145# which I could move, but felt it more in my flexors than in my glutes. Why is dat? Anyway, I went back to the 120# because glutes. I used a heavy KB on the swings because I wasn’t lifting above chest-level.

So many great podcasts this week. The Simply Human Podcast episode with Kate Galliett was so interesting to me for obvious reasons. Deep Six!!! Here’s one of the video segments from the podcast:

And I just started listening to the Bret Contreras Podcast and am really liking it. I’m not so well versed in anatomy and body mechanics, but I still think it’s interesting. And he seems to do a ton of reasearch and drops all sorts of other resources, such as this video on squat mechanics:



Musings on Test Week(s)

“Those who do not move, do not notice their chains.” – Rosa Luxemburg

snatch potatoe
Mr. Head needs some Iron Scap work

What I learned from Testing:

  • I am feeling good again. And while being injured sucks, I sure have learned a lot.
  • Accessory work pays off. And I particularly enjoy the loaded box step ups.
  • I need to fail more…. The treasure requires failure.
  • …And get comfortable with a challenging load on the barbell. Ali was talking about an article where the guy would just load up a barbell and take it out of the rack and hold it for a while. Just to get used to what that felt like. Makes sense. Like heavy thrusters before Fran, makes the lighter load seem even more so.
  • I love barbell. It’s true that you don’t know how much you enjoy something until you can’t do it.

Most of those aren’t new revelations, but then, sometimes we need to be reminded our “chains”…

27 January | Tuesday

MFR + mobility | 15:00

Warm-up | 4 rounds NFT:
5 push-ups
10 KBS
15 sit-ups
20 DUs

Work it out | 5 Sets:
Hang power clean x2 (105,110,110,115,115#)
1:00 rest
Single arm press x8 ea. (26# KB)
2:00 rest
– then –
15:00 TGU work (50# – barbell)

26 January | Monday
6:00 class

Front Squat 4×1 (136, 145, 155#,165)
3:00 rest btwn sets

Fran Practice

Stretched da muscles | 20:00

You know what Monday means – front squats and class. Classy! The front squats felt good. Failed on 165# though, which is 10# short of my 1RM from last spring. S’okay. Work in progess. Besides my scoops were sore from Sunday’s hike. Here is my attempt (please note the jaguar in the backgound):

 Tuesday’s hang power cleans felt good. I think maybe I could pull the bar into the pocket a little more – like I might be shorting that movement. Anyway, here are sets 4 & 5 – both at 115#:

Get-ups with the barbell are hard, but fun. And maybe a little awkward to fail on. I need to plan an exit strategy next time – or at least be able to put 10# bumpers on. I worked up to 7.5# on each side of a lady bar. I found the hardest part to be the movement from the ground because you want to be forceful up, but still have to maintain balance on the barbell.

Limiting the caffeine to one ‘Mericano a day – and in the morning. Damn that 5-hour half-life.