The Prince Post

“Despite everything, no one can dictate who you are to other people.” -Prince


Aaand that guitar solo…

24 April | Su
Pillars | 3x
Wall rotation + press x 10
GA squat x 8
Banded clammies x 12 ea
KB dead bugs x 1:00

Warm-up | 4x
Push-up x 7
Sit-up x 10
DUs x 30

Work | A make up O-lifting workout
4 x Clean x 1 + Hang clean x 2 + Push jerk x 1 (105#)
Banded deadlifts 4 x 4 (155, 165#…)
4 sets:
A, T, Y, Face pulls x 8 ea
Tricep push-downs x 25
Frog pumps x :45

Stretch | 10:00

I didn’t push it on the lbs; not quite feeling 100%. The cleans and jerks felt nice and speedy and, oooh that finish at the top of the banded DLs. Had anyone seen me setting up the rig for those, well, comical. And she’s an architect, they say…

The alphabets with the bands always take a lot of mental focus for me to get right. The Y’s in particular are not my jam. I really want to initiate those with my upper traps.

Added in some of these…

Despite the tutorial, that positioning had me like…

whadya do with dees


right there

They’re right there. I remain unsure how that would contribute to glute activation, however. Definitely don’t have the frog pumps down quite yet, but I’ll give ’em another round if for no other reason to keep it awkward in the remote corner. 



 “Do not be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better. ” – Ralph Waldo Emerson

first feet
Image from “First Feet” by Tom Robinson

That Habit Personality quiz from a few posts back lead me to it’s author’s new podcast, Happier with Gretchen Rubin. I know, it sounds pretty corny, but I’m finding it to be really interesting. I like listening to her speak; she has a good voice. And she seems to have a thing for quizzes, too.

As luck, or the universe, would have it, Robb Wolf interviewed her on the latest episode of his podcast. Rob Wolff is like the Kevin Bacon of Paleo Lifestyle Movement. Everything connects back to the Bacon. Robb & Grethen’s discussion is outstanding. They cover how to distill whether you’re an Abstainer or a Moderator, spotting people who generate loopholes, and other behavior & self-awareness concepts.

“Is what you’re doing opening the aperture of your life or constricting it?” -Robb Wolf

Now the photographer in me wants to go on a tangent about how a large aperture affects depth-of-field and image sharpness, which could be an interesting metaphor for life to explore, but I will just leave it alone for now.

17 April | TGIF
Mobility work | 15:00

Warm-up | 4 rounds:
Wallballa x8
DU’s x20

Workout | RFESS 3×8 @ 32_1
Rest x1:00 btwn legs (15# DBs)
– then –
3 Sets:
Deadlift x5 (135,165,185)
Rest x1:00
Ring push-ups x8
Rest x2:00
– then –
Hollow rocks 4x :20
Rest x1:00

16 April | Thursday
Recovery Workout

Work for 25:00, rotating:
Sled walk x100m
AD x1:00
Row x1:00
FLR x1:00

Foam rolling & stretching | 30:00

15 April | Wednesday
MFR |  20:00

AD x3:00
Some Pistoles
Wall balls 3×8

Work | Part “A”
15:00 EMOM!
Wall walk x1
– Part “B” –
Get-ups + Get-downs x12:00
– Part “C” –
Iron Scap Crossover Symmetry x1

Stretch | 20:00

Per the latest episode of Barbell Shrugged with Roop Sihota, Fran Yourself, it seems I need to put the myofascial release portion after the workout. Apparently banded stretching is okay, but that the soft tissue work causes a parasympathetic response. (“feed and breed”>”rest and digest”) I don’t have many banded stretches in my tool-belt, so I need to do some homework there. Any suggestions..?

Some serious delayed onset soreness (Is it delayed if it happens first and second day? Continued onset soreness, perhaps?) from ALL Tuesday’s squats. Left me walkin’ around like:

Oh, how I adore the man at the end there
Oh, that the man at the end there ❤

Wednesday’s workout felt good. The wall walks feel really strong. The hardest part is that last segment on the way down, not letting ma feet slide down the wall. The get-ups feel good. The 44# KB, while it doesn’t feel ‘light” it’s not the challenge it used to be. Tried the next size up – the white kettle-bell whose weight I cannot recall – but it’s TOO heavy. Maybe I can rig up a 5# DB to the blue KB…

The WY’s and the ATYT’s are the most challenging components of the Iron Scap routine. Keeping my arms locked out straight and moving slow & controlled is really hard. Good stuff.

Yep, the RFE split-squats are still hard. Friday’s felt better than last weeks; less recruitment of the quads. As requested, the footage:

Upon reviewing my assignment, I see I missed that whole “reset after each rep” on the deadlifts. That I did not do. And I can understand how it would be important – no “bounce” off the floor. I also should have started at 165# or even the 185#. This is what happens when I get too chatty in the ‘nasium.

And finally, this week I discovered an add-on for my browser – a timer integrated right into the interface! So, I set it for 45:00… then when time’s up I do some movements. Like these.

Or this:

Break up the day with some Brit Brit
Break up the day with some Brit Brit

Which in reality prolly looks more like this:

Get it, Tina
Get it, Tina


“Most people are running around so caught up in their head that they can’t observe anything and they’re drawn into these emotional responses; they’re constantly doing max effort responses for trivial things.” – Jim Laird on Simply Human Podcast #71

I really like what Jim Laird has to say. He emphasizes the importance of rest and getting your head space right – working “in” so you can work “out”. He also warns of the dangers of single sport specialization at an early age and stresses the importance of free play for kids. Turns out play is important for us all.

The Brazilians know how to play…

29 March | Sunday
Rest Day

28 March | Saturday
MFR | 20:00

Warm-up | an extensive 3:00 row

Workout | Back Squat 4×5 @ 95#
Rest 3:00 btwn sets
Walking Lunges 3×10 w/ 26# KBs
Rest 1:00 btwn sets
6:00 AMRAP:
DUs in sets of 10 UB (26)


Stretch | 20:00

27 March | Friday
Mobility | 15:00

Workout | Bench press 3×5 (85,85,90#)
3:00 rest btwn sets
Banded pull-ups 3×5
2:00 rest btwn sets
Iron scap (2x through)

26 March | Thursday

30:00 EMOM:
Odds: 3x hang movements (105, 115#)
Evens: double-unders x :20

25 March | Wednesday

Mobility | 20:00

Warm-up | haha.

Training | 3 rds:
DUs x :30
Rest x :30
Row x :30
Rest x :30

Rest 6:00

3 Rds:
Slam balls x :30
Rest x :30
AD x :30
Rest x :30


Stretch | 20:00

24 March | Tuesday

Mobility | 20:00

Training | 10:00 @ a consistent pace: (4 rds +200)
Row x200m
Wall walk x1
Banded row x5

Rest 4:00

8:00 @ a consistent pace: (4 rds)
Run x200m
KB thruster x4 ea arm (35#)
Hang clean x4 @ 65#

Rest 3:00

6:00 of: (5 rds)
DUs x20
AD x10 cals

Stretch | 20:00

Not too many notes from training this week, mostly because I didn’t take very good notes. Got a little flustered on Tuesday; moving a +10# version of myself gets me winded more quickly. Wednesday, I was a little distracted, made my workout my warm-up, and was surprised at how challenging the workout turned out to be. Looked easy on paper… Got through two rounds of the Iron Scap repertoire on Friday. I find the ATYT and WY Negatives to be the most difficult movements for me, but I am happy with my progress.

tried it
I saw these on the internet and had to try them. They look kinda bad-ass, right? Well, maybe it’s just this chic’s abs that are bad-ass; I did a few sets of these suckers with a 45# barbell and I am not really sure what they do. I think they are the CrossFit equivalent to hanging sit-ups at the boxing gym… Fluff.

I only took one rest day this week and that was stupid. More isn’t necessarily better, most of the time it’s just more. I know this. So then I ask myself some questions…


Friday Faves

“As times goes on, you’ll understand. What lasts, lasts; what doesn’t, doesn’t. Time solves most things. And what time can’t solve, you have to solve yourself.” – Haruki Murakami

Funny. And likely true.

I don’t feel like using my words today. It’s Friday and the mothership arrives from the homeland this evening – hide the porn and clean the casa! I’m spent. Instead of a thread of rambling thoughts, here’s a random list instead! Some favorites of the week (Besides “fuck” of course. And anything by Murakami.):

  1. The Art of War Visualized
  2. The All Blacks haka (Don’t know what the fuck that’s all about, but I like it) 
  3. An Open Letter… (Teaser. You know it’s good when it starts like that.)
  4. It’s not a list without glutes!
  5. You miss 100% of the shots you don’t take.

 20 March | Friday

Foam roller | 20:00

Warm-up | 4 rds easy, breezy:
Row :45
Wall walk x2
Wall presses x10

Workout | 4 sets:
Single arm press x5 (35, 30×3)
:30 rest
RDL x5 (95,105,115×2)
2:00 rest
– onto –
3 Sets:
Push jerk x2 (105, 110, 115)
1:00 rest
KBS x12 (44)
2:00 rest

Handstands & Stretch | 30:00

19 March | Thursday
Rest Day

18 March | Wednesday

Mobility, Mobility, Mobility! | 30:00

Training |
Front squat 4×1 (145, 155, 165, 160)

10:00 EMOM:
1 1/4 Front Squat x3 @ 80#

Iron Scap Routine

Stretch | 20:00

Friday was fine. Nothing to report. Rest day, ditto. On Wednesday I hit 155# on the front squat, which was consistent with my number during test week . According to my training logs I haven’t ever hit 165# on front squat, despite what I say in that post. Don’t know where that came from… Fire pants! Regardless, 155# felt strong and I know there’s more where that came from. 

Iron Scap is challenging but it’s getting better and set-up is less of a motherbitch. I think I’m ready to go for 2 rounds moving forward.

New practice for the standing work station. This video was in a post from Robb Wolf about healthy feet:

I can’t do the big toe thing! Tried at work, doing dishes last night, and brushing my teeth. It’s crazy. Feet mittens. Anyway, there’s no fucking way you’ll catch me in a pair of Vibram’s so I figure I’ll get really good at the feet exercises to compensate. Good plan.


” ‘“I could have.’ What does this phrase mean? At any given moment in our lives, there are certain things that could have happened but didn’t. The magic moments go unrecognized, and then suddenly, the hand of destiny changes everything.”” – Paulo Coelho

no regrets
“I don’t have any regrets.”

No one dies wishing they had worked more. Carpe Diem.

10 March | Tuesday

BFF with the foam roller | 20:00

Workout | 4 rounds NFT:
DUs x30
200m run
Ring rows x10
Sit-ups x10

Iron Scap – one time through

09 March | Monday

Workin’ the fascia | 15:00

Warm-up | 3 rounds:
Wall balls x10
Row x 1:00
Walk walks x2

Workout |
Back Squat 4×5 (105, 115, 125, 135#)
3:00 rest btwn

3 Rounds:
Reverse Fly x10 (10# DBs)
:30 rest
BB curls x5 (35, 40, 45#)
:30 rest
Tricep push-downs x10 (red)
1:00 rest

Tuesday was a nice little recovery sesh. Felt good.

The back squats on Monday felt strong; got some observational notes from the Clegg about my right heel come up a bit – something to pay attention to fo’ sho’. Really focused on engaging that mid-back on the flies; the last few reps on each set were tough, but they felt good. Bi’s and tri’s felt good.


“I don’t think you go looking for happiness. I think that one fine day you say, “To heck with it,” and go looking for trouble. And you find happiness.” – Robert Brault

I think Ruth Bader Ginsberg went looking for trouble… and ended up becoming a powerful voice for gender equality. Such a fascinating and entertaining interview!

Justice Ruth Bader Ginsberg Interview & Transcript

17 February | Tuesday

Foam roller | 20:00

Workout | 3 sets:
Bench press x5 (75,75,80#)
Rest 1:00
GHD raise x5-7
Rest 2:00
– then –
3 sets:
Ring push ups x5 tough reps
Rest 1:00
Single leg hip thrust x20 reps
Rest 2:00
– then –
Iron Scap 1 time through

Stretch | 20:00

16 February | Monday

Roller | 15:00

Training | 5 sets:
AD 5:00
DUs x30
KB step-ups (2×26#)

Stretch | 20:00

Tuesday’s ‘Nasium Tips:

  • Face the wall when you do your single leg hip thrusts; there’s a face involved
  • The perfect postition of the GHD food pads for the glute hammies is 2.5 holes exposed (hmm… don’t talk about exposed holes, Morgan)
  • Don’t call Katie “Amanda”
not fitspo
I had a wardrobe malfunction at the office this week. I bet these glutes turn ALL the work pants into tear-a-ways… Really Big Glute problems. RBG… see what I did there? Supreme!

The Iron Scap Routine (would we call it a routine? I feel like maybe it should have a soundtrack then…) was challenging. I can never remember which bands have more or less tension. Also we need  a set-up like homegirl has on you tube – that strap attaching the bands to the rig. Or I just need to do it more. (Yep, pretty sure that’s the case.) I found the AYTY’s and Snow Angels to be the hardest. Taking notes from PT, I really have to focus to fire those midback muscles. Caught my self shrugging a few times. 

Monday was recovery-ish as I had a PT session over the lunch hour. The KB step-ups are feeling stronger.


Worth It

dear santa

It’s been a crazy week of trying to put a bow on things in preparation for the Christmas/New Year’s break. I swear people lose their minds during the holidays. December, the AMRAP of months…

christmas presents

December makes me want to drink scotch. And hot chocolate. Scotchocolate. Don’t judge me.

 10 December | Wednesday

MF Release | 20:00

Warm up | some rowin’

Training | 5 sets:
Deadlift x3 (135, 155, 175, 185, 185)
1:00 rest
HS walk (7′ max.)
2:00 rest

3 sets:
Glute ham raises x3-5 (3, 5, 5)
1:00 rest
Banded lat pull down x10 reps (blew band)
1:00 rest

Stretch | 20:00

09 December | Tuesday

MF Release | 20:00

Warm up | 4 rounds:
10 wall balls
15 sit ups
20 DUs

Training | 6 Rounds:
Sled walk + KB Carries (120# sled, 2×35# KBs)
50m w/ the KB’s in front rack
50m w/ KBs in farmer’s carry
1:00 AD
Snatch grip behind the neck jerk x3 (65, 75, 75, 85, 90, 90#)

Stretch | 20:00

Wednesday: What are these magical glute ham raises?! Ice Ice and I had discussions on the proper set up and positioning of the GHD. By the third round I am sure I was doing it right. Mind you, they were challenging all three rounds (and why I only did 3 reps on the first set) Deadlift felt good; handstands, too. And homegirl helped me get in those lat pull downs with impeccable form.

Tuesday: I think Amanda put it best when she ran past me outside, “Are you doing two exercises at once?!”. The carries coupled with the sled pulls were something; especially in the rack carry position. Ya wanna hustle to get to the finish line because ya can’t breathe. But cha can’t ’cause you’re hauling a hundy behind ya. And you don’t wanna spill the scotch (no fish-tailing). The snatch grip BTN jerks felt good. Things to focus on in the future: looking straight ahead and not at the floor and keeping the bar path in alignment. 

I am sleeping like such crap and my face looks like a teenagers, so, while I am feeling good, something’s up. More scotch, less stress. (Or maybe just the latter.)

Got in 140g of protein today which is still 10g short of my daily goal. Forgot to weigh myself at the ‘nasium this evening, but will try to remember on Friday.