Cadence

“Experience is a hard teacher because she gives you the test first, the lesson afterwards.” -Vern Law

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Valery Shchekoldin: Uliyanovsk, 1978 

Starting off the work week sequence with this conversation between Tim Ferriss and Mark Bittman because it left me in a solid state on the flip side. I particularly liked the part on Mr. Bittman’s interview style. I wonder what the social media would look like, or fuck, what conversations would sound like if we all had just a skoach more curiosity, and more generosity for listening…?


10 Dec | Sa
Warm-up | 3x
Wall slides x 10
Slam balls x 7
DUs x 30

Work | O-lifting – Week Seeex
OHS w/ 2s pause at the bottom 10 x 1 [across] (95#)
Hang snatch 10 x 1 [across] (85#)
Snatch 5 x 1 [across]
Single-leg RDLs 3 x 8 ea

Stretch | 10:00

09 Dec | F
Mobility | 3x
GA squat x 12
Elbow plank + reach across x 10 ea
Scorpions x 5 ea
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 10
Wall walk x 1
Chinese row x 7 ea

Work | Back squat 5 x 5 (135,140,140,140,145#)
Rest x 2:00 btwn
5x:
Single-leg hip thrust x 12 ea (26#)
Right into
Monster walks x 10 ea way
Rest x 1:00
-then-
Turkish get-ups x 10:00 (worked up to 53#)

Stretch | 20:00


F | Dooode, some single-leg work revelations: that right glute/hammie moves so differently than the left. It be cray. Or fancy in a bad way. Stayed conservative on the lbs on the squats as to not Dexter my hip. First set was a lot of flexor, but remedied that on the remainders. Two sips (of air) at the top makes all the difference #bracethatbish 

Sa | Only got through the hangs – ran outta time. Cadence… And space(ing). Work in progress on the receiving position, but it certainly feels a lot better. The brakes seem to kick in when I get fah-tee-gua’d. (That means when I’m tired, get it?)

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‘Nog Nite 2016 is in the books! Bring on the Holiday Beat…

In Motion

“The only difference between a rut and a grave is the depth of the hole.” -The Gun

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[Pepi Merisio – Grandma Splitting Wood On The Steps, 1952] Get it, Granny
So many things in motion; it’s exciting times! Recent maneuvering in my work sphere has me rediscovering the catharsis of hand-drafting; the focused action that lets you lose your mind, in a good way.

My design school mentor used technical drawing as a first move with any project. His method was straightforward: find your inspiration (often a building plan), place it on your site, and literally copy that shit with your hands and a lead holder. It’s amazing the things you pick up from doing this – scale, the gesture, the procession.

What I like most about this method are the unknowns – the things you pick up that don’t reveal themselves until later on in the timeline – the slope of a roof-line, a collection of columns, the way light patterns a surface. It’s essentially trusting that the time you invest now will benefit you in some way down the road, whether you recognize it or not. For me it parallels the idea of “acting out the narrative” that Jami Tikkanen brought up with the Aussies this week. Check it.

My latest copy job is courtesy of the greats Enric Miralles and Carme Pinos and their Olympic Archery Range in Barcelona. Check that, too.

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Mmm, girl

27 Oct | Th
Mobility | 3x
Adductor squat x 8 ea
Reverse table x 8
Hanging leg raises x 8

Warm-up | 3x
AD x 1:00
OHWL x 10
BB good mornings x 10
BB row x 10

Work [Favorite] | 5x
Front squat x 5 @ 75% 1RM (120#)
Back squats x 5
Rest x 2:00
-then-
Front rack KB reverse lunges 4 x 6 ea (35# KBs)
Rest x 1:00 between legs -then-
3x: [6:18]
Slam balls x 5 (30#)
Snatches x 5 @ 65#
Row x 200m

Express stretch | 10:00

26 Oct | W
Mobility | 3x
Scap press x 8
Super bird dogs x 8 ea
Hollow rocks + solid arch x 8

Warm-up | Row + PVC things

Work | O-lifting – Week 8
C+J 1RM disguised as EMOM x 12:00, rotating:
Clean + jerk x 1 (115, 125, 135, 145 (PR), 150, 150#)
DUs x 25
-then-
EMOM x 12:00, rotating,
KBS x 10 (53#)
Sit-ups x 10

Stretch | 15:00

24 Oct | M
Mobility | 3x
Wall rotation + press x 10
Glute press x 10
TVA’s x 15

Warm-up | 3x
Wall balls x 10
GHR x 7
Banded rows x 10

Work | 4x:
RDLs x 4 @5050 (135, 135, 145#…)
Rest x 1:00
Single-arm seated DB press x 8 ea (25#)
Rest x 1:00
-then-
Single-leg hip thrusts x 12 (15, 20, 20, 25#)
Rest x 1:00 btwn legs
-then-
Assault bike x 10:00, e’ry 2:00 perform a horseshoe*

Stretch | 15:00


*Horseshoe: walk up the wall, 5 steps laterally, walk down the wall, walk up the wall, 5 steps laterally the other direction, walk down the wall. Get it? Right hip is still nagging me a little bit. Protein bars for dinner FTW.

Clean + jerk felt really good and I got a 10# PR there. PR’d my clean with 150#, but just couldn’t nail the jerk. But I know it’s there… So  yeah, EMOMs – the new method for establishing 1RMs. 

The front-to-back squat sets were interesting; good feedback on what parts “stick”. So much abs on the front and all the booty on the back version. Here’s some footage of the first set:

The slam ball, snatch, row was not fast. I’m out of practice with the CrossFit workouts; there was zero touch’n’go on the snatches.

Glistening Bollocks

“I want to taste and glory in each day, and never be afraid to experience pain; and never shut myself up in a numb corner of nonfeeling, or stop questioning and criticizing life and take the easy way out. To learn and think: to think and live; to live and learn: this always with new insight, new understanding, and new love.” -Sylvia Plath

And to lighten things up a bit from the weight of the bell jar there, here’s a solid read on The Pursuit of Happiness.


09  Oct | Su
Mobility | 3x
Chin-over-bar holds x :20
Cossack lunge x 8 ea
Elbow plank + fwd tap x 10 ea

Warm-up | 3x
Wall ball x 10
BB pres x 5
Palms fwd BB row x 10
BB sit-ups x 10

Work | EMOM x 30:00, rotating:
Incline bench x 3 (75#) + DUs x 30
1-1/4 OHS x 3 (80#)
Assault bike x 1:00
-then-
4x:
DB row x 12 ea (25#)
Rest x 1:00
Banded T’s x 10 (Yella)
Rest x 1:00

Stretch | 15:00

08 Oct | Sa
Mobility | 3x
GA squats x 10
Wall rotation + press x 10
Single-leg elev hip bridge x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
DUs x 30
Banded rows x 10

Work | O-lifting – Week 6
Muscle snatch 4 x 2 (65#)
Snatch balance 8 x 1 [build] (4 sets @ 70#)
3x:
Snatch high-pull x 2 (115#)
Snatch x 2 (75, 75, 85#)
-then-
ISO back squats 4 x 10s

07 Oct | F
Mobility | 3x
Single-leg adductor squat x 8 ea
Scap press x 10
Prone glute press x 10
Reverse curl-ups x 10

Work | x 30:00, rotating:
Carries x 100m (44#ers: see notes)
AD x 1:00
Sumo DL x 5 (155#)
HSW x 12′ (10′ UB max)
Row x 1:00

Stretch | 15:00

06 Oct | Th
Mobility | 3x
GA skwaat x 10
Elbow plank + reach thru x 10 ea
Prone y raise x 10
Hanging leg raise x 10

Warm-up | 3x
Row x 1:00
KBS x 10
Single-arm press x 7 ea

Work [Favorite] | 4x:
Box squats x 5 (115#)
Hip thrusts x 10 (115#)
GH raise x 10 (15#)
Rest x 2:00
-then-
TGUs x 15:00 (44,53#)

Stretch | 15:00


Booty blast Thursday (!) made for a Recovery Friday. The lighter sumos helped alleviate some of the soreness in the region where the ‘strangs meet the glutes. The carries were uncomfortable as designed; switched from front rack to OH + suitcase after three rounds – kept losing my shoulder position. After two rounds of the OH/suitcase combo went to farmer’s style, because I was doing the neck strain thing. Perhaps it would have been better to just use lighter KBs from the start and maintain the front rack carries…?

Saturdays Oly: Tight mid-back. Man, snatches felt so awesome last week! Couldn’t get the back to fire on the snatch balance; s-l-o-w, bent elbows. Stopped after 4 attempts when it was clear it wasn’t gonna happen. Rolled through the remainder of the workout keeping it on the lighter side. Felt those ISO holds the rest of the day #CNSdonezo

Came in on Sunday with the intention to just foam roll. Decided to EMOM, too. 

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Post-EMOM Sunday feels. And a true story

Before & Afters

“It is impossible to begin to learn that which one thinks one already knows.” -Epictectus

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Warning by Antoni Muntadas

I had to listen to The Aussie’s chat with Julien Pineau a couple times, just to make sure I didn’t miss anything. I then proceeded to assume all the positions that came to mind to test my version of the torque. I might have been doing the dinner dishes while listening, so the rubber gloves made it a little weird. But I’m not above weird. 


15 Sep | Th
Mobility | 3x
GA squat x 10
SL elevated hip bridge x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 20 cals
SA press x 5 ea
GHR x 7
Banded rows x 10

Work | RFESS 3 x8 ea @32×1 (10# DBs)
Rest x 1:00 btwn legs
3x:
RDL x 5 (115#)
Rest x 1:00
BB hip thrust x 8 (135#)
Rest x 1:00
4x:
Handstand walk x 15′ (got about 7′ max, w? 3 attempts ea)
Row x 150m (34, 33, 32, 33s)
Rest x 1:00

13 Sep | Tu
Mobility | 3x
Elbow plank + fwd tap x 8 ea
SL elevated adductor squat x 8 ea
Reverse curl-ups x 8

Work | EMOM x 12:00, rotating:
Front squat x 5 @ 75#
Row x 150m
-Rest x 4:00-
EMOM x 12:00, rotating:
OHS x 3 @ 65#
Slam balls x 8 (30#)
-Rest x 4:00-
EMOM x 12:00, rotating:
AD x 1:00
KBS x 10 (53#)

Solo stretch whilst zenning out to mix tape | 20:00

12 Sep | M
Mobility | 3x
GA squat x 12
Scap press [d-e-l-i-b-e-r-a-t-e] x 10
TVA drops x 15

Work | 30:00, rotating:
Farmers carry x 100m
AD x 1:00
Row x 1:00
GHR x 10
Reaching dead-bugs x 1:00


Started the week off light, checking in with the back and the hip. Yep, still there. Pretty much rode that wave the rest of the week. The back seems to be recovered, though during stretch I notice my range of motion during some of the twisting positions is limited a bit. I’m jumping in on the class today to test if O-lifting is an option for Saturday. 

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…

 

Unshackled

“Getting lost was not a matter of geography so much as identity, a passionate desire, even an urgent need, to become no one and anyone, to shake off the shackles that remind you who you are, who others think you are.” -Rebecca Solnit

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Peggy breaking the chains with The Dream of the Fisherman’s Wife

I don’t know. Sometimes you’re just writing up your workout notes for the week and it all comes together…


25 Aug | Th
Mobility | 3x
Wall rotation + press x 10
GA squat x 10
Single-leg elevated glute bridge x 10 ea
Wall-pressing dead bugs x 1:00

Warm-up | 3x
AD x 1:00
DUs x 30
Wall walk x 1

Work | 4x
Incline DB bench press x 8 ea (25#)
Rest x 1:00
Seated banded rows x 12
Rest x 1:00
-then-
Hip thrust 4 x 15 (95, 115, 125, 130#)
Rest x 2:00
-and-
Candlesticks + jump 3 x 5 ea

Bonus | Tricep pull-downs x 100

Stretch | 20:00

23 Aug | Tu
Mobility | 3x
Scap press x 10
SL Adductor squat x 10 ea
TVA drops x 15

Warm-up | 3x
Row x 1:00
BB press x 10
OH walking lunges x 10

Work | EMOM x 30:00, rotating:
DUs x 30 40 (+/- :30)
Power clean x 2 + jerk x 1 (105#)
AD x :30

Stretch | Yes.

22 Aug | M
Mobility | 3x
GA squat x 12
Bird dogs x 12 ea
P$ abs x :45

Fire it up | 2x
Wall ball x 10
BB walking lunges x 10
BB palms-up row x 10
SA KB snatch x 10

Work | AD x 30:00
Wall walk variations e’ery 5:00

Stretch | 15:00


Monday I warmed up for the slated workout, got through one of the 5 sets of 5 front + back squats, but the hip and back were not having it. Switched over to the AD and pondered why it is hiking blows up my back and hip.

The tightness in the back has stayed with me all week. Really looking forward to trying that squat workout, but listening to the body for the ‘go”.

 

Routes & Detours

“We can spend our lives letting the world tell us who we are. Sane or insane. Saints or sex addicts. Heroes or victims. Letting history tell us how good or bad we are. Letting our past decide our future. Or we can decide for ourselves.” – Chuck Palahniuk

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Maps for life. The tricky thing about referring to them is that one runs the risk of confinement of thinking, leaving less room for exploration… 

Clearly my mind could use a map. Cut me some slack, friends; it’s Friday.

So, lots of life path talk on the radar this week. Really enjoyed this episode of The Tim Ferris Show on knowing what you want and not getting distracted by the paths of others. Paired that up with the latest blog post from the TTT on learning from your mistakes, your missteps, your detours. The author focused on learning from coaching mistakes, but man, I found his points to be applicable to my own experience, in the architecture, and elsewhere. Especially that last one.

Some of us have a notebook of knowledge, and others a diary of detours, but ideally both, right?


18 Aug | Th
Mobility | 3x
Scap press x 8
SL Elevated hip bridge x 10 ea
Side plank + leg lift x :30 ea

Warm-up | 3x
AD x 1:00
Bent-over BB row x 10
BB RDL x 10

Work | 4x
Single-leg hip thrusts x15 ea (15#)
Rest x 1:00
KBS x 5 (70#)
Rest x 2:00
4x
Chinese row x 10 ea (20#)
Rest x 1:00
SA Press x 5 ea (30#)
Rest x 1:00
-then-
Hanging bent-leg raises 4 x 10
Rest x 1:30 btwn

Bonus | Tricep push-downs x 100

You know the routine | 20:00

 
17 Aug | W
Warm-up | 3x
Row x 200m
DUs x 30
Mobility things

Work | O-lifting
Clean high-pulls 3 x 3 (115, 115, 125#)
Clean 3 x 3 (115, 120, 125#)
Rack jerk 3 x 3 (115#)
Clean + jerk 3 x 3 (105, 115, 115#)

Release | 20:00

 
16 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 12
Prone glute press x 12
TVA drops x 15

Warm-up | 3x
Wall ball x 10
DUs x 30
Reaching dead bugs x 1:00

Work | 4x
Back squat x 5 @ 70% (125, 130#…)
Rest x 1:00
Banded rows x 10, right into
Hip thrust x 8 (135#)
Rest x 1:00
-then-
4x
Single-arm OH carry x L ea (44, 53#…)
Pallof press x 12 ea
Rest x 1:00

Handstands + stretch | 20:00


Tuesday’s squats felt good. A little fight to keep the lockout on the OH carries by the last round. Worked on relaxing the non-working arm. And ma face.

O-lifting was good; feel like I’m stronger out of the bottom, but continue to work on the speed under the jerk. Ali had some interesting thoughts on why I struggle to stay braced sometimes on the heavier jerks – the gymnastics finish with the tilted hips.

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Making post-oly carbs

Surprisingly spent after Thursday’s session. The single leg work… ohhh burn. Gimme dat booty.