The Continuum

“I like my coffee like I like my nights: dark, endless, and impossible to sleep through.” -Isn’t

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The weekend had me¬†turning over this conversation ¬†with Gloria Steinem –¬†on¬† friendships, chosen family and love(s).

“The one thing that I learned from this was that people suddenly started to say things to me like, ‚ÄúAt last you’ve met the love of your life,‚ÄĚ as if there were one love in our lives…I think there are different loves in our lives… I mean, why make a hierarchy out of the people we love?”

Oh, that’s so beautiful I get the tears.¬†And who else wants to know more about¬†Wilma Mankiller?


23 Oct | Su
Mobilty | 3x
GA squats x 12
Single-leg elevated hip bridge x 12 ea
BB row x 10
Side plank + leg lift x :20 ea

Work | Rotating x 30:00:
Sled pull x 100m (115#)
OH BB carry x 50m (75#)
AD x 30 cals
Row x 400m
Reaching dead-bugs x 1:00

Stretch | 15:00

22 Oct | Sa
Warm-up | 3x
AD x 1:00
Wall ball x 7
Single-arm press x 10 ea

Work | Front squat 5 x 1 (135, 145, 155, 160, 155#)
EMOM x 10:00:
1-1/4 Front squat x 3 @ 50% (80#)
-then-
AD 30/30’s x 10:00

Stretch | 15:00

21 Oct | F
Mobility | 3x
Adductor squats x 10 ea
COB holds x :20
Prone y raise x 10
Reverse curl-ups x 8

Warm-up | Row + Poly Vinyl Chloride

Work | Class Barbell Complex
EMOM x 20:00, rotating:
Clean + high-hang clean (95, 105, 115#…)
Snatch | high-hang snatch (5 @75#, 5 @80#)
Get bendy | 20:00

19 Oct | W
Warm-up | 3x
AD x 1:00
DUs x 30
Banded shoulder rolls x 10 ea direction
OH walking lunges x 10

Work | O-lifting – Week 8
Snatch-grip DL – snatch pull – snatch 6 x 1 (95#)
High-hang snatch 4 x 1 (90, 95, 95, 100#)
Good mornings 3 x 10 (75#)
ISO front squats 4 x 10s

Stretch | 15:00


W | Snatches felt really good, nice and snappy. Worked up to my 1RM on the high-hangs.

F | Moved through.

Sa | Ooh those 30/30’s!

Su | Check. Post work-out beer that tasted like coffee, courtesy of Kamanda. My kind of continuum. 

 

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

Dreamer’s Dilemma

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The Dreamer’s Dilemma

Mulling over this excessively lengthy, but thought (and action!)-provoking read. It talks about the trade-offs that occur when we exchange human experiences for virtual ones, the digital dilemma.

“Every hour I spent online was not spent in the physical world. Every minute I was engrossed in a virtual interaction I was not involved in a human encounter. Every second absorbed in some trivia was a second less for any form of reflection, or calm, or spirituality.” -Andrew Sullivan


03 Oct | M
Mobility | 3x
GA squats x 10
Bird dogs x 10 ea
Single-arm plank x :20 ea
Reaching dead bugs x :45

Warm-up | 3x
AD x 1:00
Wall ball x 7
GHR x 7

Work | Back squat 10 x 2 (145, 145, 155#…)
Rest x 2:00
3x:
BB bi’s x 10
Rest x 1:00
BB skullcrushers x 10
Rest x 1:00

Stretch | 10:00

02 Oct | Su
Mobility | 3x
Wall rotation + press x 10
Prone glute press x 10
Side plank + leg-lift hold x :40 ea

Warm-up | 3x
Wall ball x 7
Single-arm press x 7 ea
KBS x 10

Work | Double EMOM in the rain
EMOM x 10:00
Bench press x 3 + hang power snatch to OHS x 3 (75#)
-Rest x 4:00-
EMOM x 10:00
Power clean x 3 (95#) + row x 100m
-then-
3x:
Reverse row sit-backs x 6
Ring leg curls x 8
Bobisdottirs x 20
Rest 2:00

Stretch whilst getting eaten by ‘squitos | 10:00

01 Oct | Sa
Mobilty | 3x
Single-leg adductor squat x 8 ea
Single-leg elev hip bridge x 10 ea
Scap press x 10
TVA drops x 15

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

Work | O-lifting – Week 5
Snatch-grip RDLs 4 x 4 (115, 125, 135#…)
3x:
Clean DL + clean high-pull x 2 (115, 125#…)
Unicorn clean x 1
-then-
Push press hold x 4 (15s @105#, 15s @115#, 15s @120#, 125#, 24s @120#)
Tricep push-downs x 100

Release | 20:00


Saturday stats:

  • Warm-up¬†|¬†Yes! two O-ly’s in a row #streak
  • RDLs | Yes
  • Clean combo | Ooh yes
  • OH holds | Man, I just wasn’t able to push press that barbell OH at 125#! The push holds themselves felt really strong. Visualizing and creating torque… Looking forward to seeing the response tomorrow.
  • Tri’s for the guys¬†|¬†Mmm Hmmm

Sunday’s glorious rainstorms called for some EMOMs with the o’head door open and some chill tunes complementing the sound of the rain on the roof. Tested my side plank+ leg lift holds without the assistance of the from-the-knee position. Tried a couple times on each side, but couldn’t get stable. I noticed my hip position was different so I’ll¬†work on that from the knee and re-test down the road.

I’d planned on a threesome of EMOMs –¬†Saturday’s class workout.¬†Misinterpreted¬†the writing on the wall and did ALL the work, EVERY minute, rather than rotating. By the time I got to the third scheduled EMOM (deadlifts +¬†push presses) my right QL was speaking to me so I stopped, satisfied and pretty spent from the 20:00 of work. C’mon, Morgan. (Yes, I do know better.)

Finished with some auxiliary moves, stretched, and called it a day. The Bobisdottirs are just my attempts to channel my inner-Annie…

Well that got surprisingly hard – FAST ūüėú Squeeez dat butt! #saturdayglutework #accessorywork

A post shared by Annie Thorisdottir (@anniethorisdottir) on

They weren’t very challenging, so I’m not sure if I wasn’t in the proper position, or if all the glute¬†work is paying off. Mmm, girl, yes!

Monday’s workout felt short, but solid. I thought I was taking it easy doing BW on the BS, but last time I did it with less. My back is still tight so Tuesday’s looking like a nice round of recovery work.

The Buy In

“It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” -Mark Twain

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Friday is here! And my favorite fitness-related read of the week “Stop Lying to Yourself¬†(Whilst Un-fucking Your Burpees)” is here. (I added that last part.)

I will preface the lines that follow¬†with the fact that I’ve done a real shit job of keeping my eyes on my own plate this week. I know, I know, you do you, and all that business. But in the interest of community-building, coupled with the notion that we rise or stagnate based on our surroundings, watching folks in class from the sidelines can be staggering. While I appreciate a good attitude and fun vibes, aren’t we all here to grow, to improve, to challenge ourselves? And if you’re not, can we actually kick you off the island?

“If we put in high quality work towards learning skills,¬†we will get tired. If we put in low quality work towards getting tired, we won‚Äôt learn any skills. Turning¬†the byproduct (getting tired) into the goal is a failure to our bodies.” – Chip Conrad

All done with my verbal vomit. Thanks for holding my hair. You’re the best! No lie.


22 Sep | Th
Mobility | 3x
Wall rotation + press x 10
Prone glute press x 10
Prone Y raise x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Single-arm banded rows x 10ea
BB RDLs x 10
DUs x 30

Work | Front squat 5 x 5 @ 70% (115#)
Rest x 2:00
Front rack KB reverse lunges 4 x 6 ea (35# KBs)
Rest x 1:00 between legs
3x: (1:29, 1:27, 1:21)
Slam balls x 5 (30#)
Wall balls x 5 (20#)
Row x 200m
Rest x 1:00

Stretch x 20:00

21 Sep | W
Mobility | 3x
GA squat x 10
SL Adductor squat x 10 ea
Side plank + LL x :30 ea
Reverse curl-ups x 7

Warm-up | 3x
Wall ball x 7
Banded rows x 12
DUs x 30

Work | O-lifting – Week 3
2-Position snatch [above-the-knee, mid-thigh] 4 x 2 (65, 75, 75#)
Tall Cleans 4 x 2 (95, 105#…)
Iso holds – Clean DL 3 x 10s

Stretch | 20:00

20 Sep | Tu
Pill-uhs | 3x
Single-arm plank x :20 ea
Single-leg elevated hip bridge x 10 ea
Hanging knee raise x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea
Rest x 1:00
COB x 5 @ 30×3
Rest x 1:00
-then-
Single-leg hip thrusts 3 x 15 ea (15#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (3 attempts)
Row x 150m
Rest x 1:00
Express stretch | 7:00


Tuesday’s COB work felt really strong in comparison to how they’ve gone in the past. But they still leave me sore for daaaayz afterward. So, maybe I’ll work those in the rotation a little more. Or is it the push/pull combo not necessarily the particular movement that’s the good stuff there? Hmmm…

True story above on the COB aftermath; went into O-lifting wiht some seriously sore lats and tris. Bottom of the snatch didn’t feel so hot on the right hip, so stopped after two sets. The bottom of the clean felt fine so moved through the rest of the workout.¬†

Experienced some curiously sore abs going into Friday’s session. Where’d that come from? The reverse lunges felt solid. It’s nice to think back at how difficult much of the single-leg work used to be, and how much better things feel now.

The Positive Pivot

“Once you’ve accepted your flaws, no one can use them against you.” -George R. R. Martin

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Lift Each Other Up by Libby Vander Ploeg

Have a listen here to Christmas Abbott talking perseverance, quirks, and choosing your favorite kid. I like hearing what Christmas has to say, and not just because her accent is adorbs. She’s incredibly relatable, inspiring in all her endeavors, and seems to come at every situation from a place of positivity.

She’s got a pretty great Instagram feed, sending out plenty of good vibes, like these words from the great Maya Angelou:disculpe-01.png

On a loosely related note, we got to chatting at the gymnasium about “content” and how we judge the value of it. If someone puts up an intelligent, thoughtful post but pairs it with an image of their body, does that in some way diminish what they have to say? If so, why? Would it matter what kind of body they were presenting? If it were a man, not a woman? If they were of a certain age or race? Would that somehow make it more or less acceptable? More or less valid?

Sometimes it seems like we’re existing in a time of exclusion, of dichotomies, in the either/or’s. What I appreciate about the content that women like Christmas Abbott are putting out there is that they’re all about inclusion, and demonstrate that we can be both – intellectual and sexual, driven and patient, strong and compassionate. As Christmas put it, your wins are my wins. While I don’t currently have any offspring, I do care about posterity (in addition to posteriors) and I think the better message to¬†be sending to our young humans is one of inclusion and multitudes. We don’t need to be one thing, we can be many things.

More ampersands.


18 Sept | Su
Mobility | 3x
Cossack lunge x 8 ea
Scap press [lentimente] x 10
TVA drops x 15

Warm-up | 3x
Wall balls x 10
Palms-fwd BB row x 8
DUs x 30

Work | O-lifting from W
1-1/4 OHS 4 x 2 (95, 105, 105(vid), 110#)
Clean high pulls 3 x 3 (125, 135,, 145#)
Halting clean deadlift [4s @ below the knee, and just shy of full extension] 3 x 4 (145, 135, 135#)
Isometric abduction w/ ext. rotation 3 x 10s

17 Sep | Sa
Warm-up | 3x
AD x 1:00
DUs x 30
OH walking lunges x 14

Work | O-Lifting – Week 3
BTN Snatch-grip push press 5 x 2 (85, 85, 95, 100, 105#)
Clean + jerk 10 x 1 (115, 115, 125#…)
Samurai squats 3 x 8 ea (35#)
Front squat  ISO holds 3 x 10s

Stretch | 20:00

­16 Sep | F
Work | Recess Class
The Bear Complex, 5x:
[Power clean – Front squat – Push press – Back squat – BTN Push press] x 7 (75, 85, 90, 95, 100#)

Stretch | 20:00


Friday’s Bear felt good, though I 86’d the BTN presses upon advice from Ali – saving the back for Saturday. I really like that barbell complex; it challenges the body and the head, provided you buy in.

O-lifting went well, though it seems like I’ve been going light forever, when it’s actually only been a few weeks.¬†Looking forward to being able to push again. Did you see that post on pain from The Wolf Brigade? It’s the one with the mace on the beach. That was a helpful reminder Saturday.

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Barbell in the AM & refreshing pool¬†in the PM¬†makes a pretty stellar combo. I hope¬†that excessively manicured shrub doesn’t¬†degrade my¬†content

Made up some Oh Lifting homework on Sunday. Having watched some 1-1/4 OHS on the interwebs before heading to the gymnasium, I was curious to see if I did the curved booty back thing I saw a lot of, so I took a vid…

… Yep, I do it. And I’m not so sure¬†that I’m breaking parallel there, either. Coachable moments.

Sustain Your Struggle

“You cannot dream yourself into a character; you must hammer and forge yourself one.” -James A. Froude

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I really like how this article approaches¬†the question, “What do you want out of your life?”. Investigating the shadow side and the trade-offs of what one seeks to gain…


07 Sep | W
Mobility | 3x
GA squat x 8
COB holds x :20
Glute press x 10
Side plank + LL x :35

Warm-up | 3x
Row x 200m
Wall balls x 10
DUs x 30

Work | O-lifting
Clean shrug [mid-hang] 3 x 3 (165#)
2-Position clean [floor-high hang] + push jerk + jerk x 3 (115, 115, 120#)
3x:
Alternating supermans 3 x 10-30ish to exhaustion
ISO scapular wall hold 3 x 8-10s

Straaatch | Uh-huh

05 Sep | M
Mobility | 3x
Wall rotation + press x 10
Elbow plank + fwd tap x 10 ea
SL Elev adductor squat x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
DUs x 20
SA KBS x 10
SA DB row x 10ea

Work | 4x
Box squats x 5 (115, 125#…)
Banded hip thrusts x 1:00
GHR x 10 (15# plate)
Rest x 2:00
-then-
TGUs x 15:00 (53#)

Stretch | 15:00

03 Sep | Sa
Warm-up | Some mobility + DUs

Work | O-lifting
Snatch 5 x 2 (85, 90, 90, 95, 95#)
Clean pulls 4 x 3 (135, 145, 155, 155#)
High-hang cleans 3 x 2 (110#)
Iso lunges 4 x 10s ea

Stretch + MFR | 20:00


The parts felt really good for Oh-lifting. It was nice to kick it off with snatches first, not fatigued for a change (though I understand the benefit of doing them thus). They felt really solid.

Monday’s box squats and the TGUs felt solid, as did O-lifting sesh.

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…