Mask Off

“I don’t believe in dressing up reality. I don’t believe in using makeup to make things look smoother.” – Lou Reed

13 May | Sa
Mobilize | 3x
Scap press x 10
Bird dogs x 12 ea
Pope press’n’squeeze x 4 breaths
Hollow rocks x 10 [Not so good at these]

Work |[Brrr crawl]
A. Treadmill walk x 45:00
B. 4x:
Bear crawl x 20m
Reverse flys x 10 (10#)
SUs x 40

Stretch | 10:00

14 May | Su
Warm-up | 3x
Row x 1:00
KBS x 10 + SA snatch x 5 ea
Slam balls x 7

Work | [Snappy snatches]
A. Hip extension 3 x 10; Rest x as req’d
B. BB only 3 x 3 ea: Snatch-grip RDL – Row – HP snatch – BTN press – Back squat
C. HP snatch 10 x 2 (2@75, 5@85, 3@90#); Rest x 2:00
D. Cable pallof press 3 x 10 ea (30, 30, 40#)

16 May | Tu
Mobility | 3x
Wall slides x 10
GA squats x 12
Reaching dead bugs x 1:00

Work |[Why are heavy carries so fun]
A. Bike x 30:00
B. Row x 15:00 (3,450m)
C. 5x: (NFT, but 10:00 OTN)
Single-arm rack carry x 30m ea (40,45, 3 @50#)
Jump lunges x 10
Forward leaning rest x :30

Stretch | 15:00

Sa | Check. Not a huge fan of the treadmill. Or a small one. But I did it anyway. And learned about how dudes in India want their wives to breastfeed them. Fah-reaks!

we all just freaky human.gif
We’re all just a bunch of

Also, mirrors are not only great for checking your form (yep, pretty sure that’s the first time I’ve done bear crawls with my tank dropped and shins parallel to the floor), but they also make for trippy workout surveillance vids:

Su | Wasn’t sure if the hip extensions were on a machine, or the GHD. Did the latter; they are way more challenging that GHRs. Worked barbell only snatch balance and heaving snatch balance between sets on C; things felt really nice. The upper glutes *pauses to search for the proper anatomical term*… *additional pause while I feel up ma glutes*… I think the mins, maybe the meds. Yeah, those guys are sore from the include treadmill, if I had to guess.

Tu | Might have shorted myself on the carries #littlegymproblems Will verify next time that I get the right, um… stimulus.



“The world is this continually unfolding set of possibilities and opportunities, and the tricky thing about life is, on the one hand having the courage to enter into things that aren’t familiar, but to also to have the wisdom to stop exploring when you’ve found something that’s worth sticking around for. That’s true of a place, a person, of a vocation… It’s very hard to get the balance of those two things right… Be careful not to err on one side or the other because you have an ill-conceived idea of who you are.” -Sebastian Junger

Jenny Holzer, Living Series

Got to thinking (uh-oh) about a statement Kirk Parsley dropped whilst chatting with the dudes at BBS. Doc Parsley talked about how we like to separate the body into systems, cardiac, nervous, etc, in an attempt to understand and learn them, but the fact remains we are just one very complex system. He then goes on to explain how we do this in a similar fashion with the pillars of health: stress, sleep, movement, food. We try to isolate them, but you can’t change one without influencing the others.

It’s funny how we humans like to compartmentalize, put shit in boxes, or if you’re my mother, zipper pouches and decorative tins. The “systems” of the body got me thinking about the systems of our “self”. I’ve been thinking a lot about my roles, or what I perceive my role in different spheres of my life to be. Prompted by this read from Forbes, which focuses primarily on work (know your audience) it occurred to me that just like the physical human body, our identity is interconnected as well, maybe less like a series of balls we juggle and more like weighted hula hoop. How does who we are, or perception of self change as we redistribute the weight?

What have been your Rhonda Rousey moments?

12 Jan | Th
Mobility |3x
Glute press x 10
Scap press x 10
Reverse curl-ups x 10

Warm-up | 3x
KB swing x 5 – snatch x 5 ea – RDL x 5ea

Work | EMOM x 30:00
TGU x 1 ea (5 @44#, 5 @53#)
DUs x 40
AD x 1:00

Stretch | some

14 Jan | Sa
Mobility | 3x
Wall slides x 10
Bird dogs x 10
TVAs x 15

Warm-up | 3x
Row x 1:00
Wall walk x 2 unbroken (hold at plank)
Slam balls x 5 @20#
DUs x 20

Work | O-lifting – Week 2
Hang snatch + snatch x 4 (75, 75, 85, 85, 85#)
4x: Sled run @240# x 10 yds immediately into sprint x 10 yds [PAP]
3x: Pause clean [1″ – BTK – mid-thigh] x1 + jerk x 2 (105, 115, 125#)

Stretch | 10:00

16 Jan | M
Warm-up | 3x
Laps around the bldg + pipe moves

Work | Recess
EMOM x 30:00, rotating:
DUs x 40
Power clean [TNG] x 4 (105#)
Push press x 3 + jerk x 1

Short stretch | 7:00

Th | Stressful work day + so much booty soreness = make up an EMOM to move through. Really digging the KBs in the warm-up. And those 53# TGUs are solid for more than just a couple reps. Gotta give that 62# a run next time I’m working the get-ups. 

Sa | Snatches didn’t go well, but man, did I dig that PAP work! Couldn’t shake the air brakes on the snatches which tells me my hip is bugging no matter how much I want to will (lie to) myself that it’s not. That moment of transition from the sled push into the sprint is amazing! Maybe the first time I’ve ever FELT like I was sprinting. 

M | Super sore in the quads; Saturday’s sprints, perhaps…?

Jolly AF

“The main reason Santa is so jolly is because he knows where all the bad girls live.” -George Carlin


24 Dec | Eve
Warm-up | 3x
DUs x 30
Slam balls x 5
Wall slides x 10

Work | O-lifting
Snatch balance 3 x 3 (65#)
OHS [pause @ bottom] 4 x 2 (85, 95#…)
Snatch pull + hang snatch 6 x 1 (75, 85, 85, 90#…)

23 Dec | Eve Eve
Mobility | 3x
Bird dogs x 10 ea
Prone y raise x 10
Banded clammies x 15 ea

Warm-up | 3x
Row x 1:00
Push-ups x 7
V-ups x 7
Pistol x 1 ea

Work [Favorite] | 7x:
Bench press x 3 (85#)
Right into
Slam balls x 5 @ 20# (30#)
Rest x 2:00 (?)
Incline SA KB BP (ha!) x 5 ea (26# +2.5)
Right into
Hang power snatch (85#)
Rest x 2:00
Row x 300m
AD x 15 cals
Zercher lunge x 5 ea @ 75#-ish (85#)

Stretch’n’ convos | 15:00

F | Upped the lbs on the balls, as the goal was to be breathing heavy. Check. Really felt the glutes by the time we got ’round to the zerchers.

Sa | Quick session before hopping on a flight to Iowa. The hip felt good – zero pain/hesitation! The back fatigued quickly, I’m guessing due to all the work it did Friday.