The Forecast

“The man who has anticipated the coming of troubles take away their power when they arrive.” – Seneca

treasure trouble
One human’s trouble is another human’s treasure

This week’s closing Q&A (the last 20:00-ish) from The Aussies – I liked it. Maybe I just like hearing how other people have learned to communicate with people more effectively. I bet one way would be writing better blog posts that this one… Hmm. There’s also lots of content on accessory work if you are, in fact, having thigh/lat/CrossFit troubles.


25 July | Tu
Mobility | 3x
Scap press x 10
Bird dogs x 12 ea
SA plank x :20 ea

Warm-up | 3x
Wall ball x 7
KBS x 7
Ring rows x 7

Workout | From the archives
A1. SA DB press 5 x 5 (30, 35, 4@30#) [1:00]
A2. SA Chinese row x 10 ea (22.5#) [1:00]
B. EMOM x 10:00: KBS x 7 (60#) + push-ups x 5
C. Bike x 24:00

Stretch | 15:00

26 July | W
Mobility | 3x
Wall slides x 10
GA squats x 10
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Slam ball x 7 @20#
AYTs x 5 ea

Workout | Fave
A1. Back squats 10 x 4 (135#) [1:00]
A2. Wall runs x 10 ea [1:00]
B1. SL KB RDL x 10 ea (45, 4@50#) [1:00]
B2. SA KB snatch x 5 ea (40, 4@45#)
C. 5x: KBS x 15 + DUs x 30

28 July | F
Mobility | 3x
Hip hikes x 12 ea
Prone Y raise x 12
Reaching dead bugs x 1:00

Warm-up | 3x
TGU x 3 ea (worked up to 60#)

Work |
A. Bike x 30:00

B. 5x:
HSW
Cossack x 10 ea
SL hip bridge (oops, did thrusts) x 10 ea (15#)
C. Bike x 10:00 Step Mill
D. Shoulder CARs

29 July | Sa
Warm-up | 3x
Row x 1:00
KB SA swing – snatch – RDL x 5 ea
Slam ball x 7 @20#

Work |
A. GH hip extension 3 x 12 [as req’d]
B1. DL 4 x 3 (185, 195, 205, 200#) [1:00]<
B2. DB push press x 8 (2@27.5, 2@30#) [2:00]
C. Clean 10 x 2 (95, 105, 2@115, 2@125, 3@130, 135#)
D1. Good girls 3 x 10 (60#) [as req’d]
D2. Bad girls x 10 (50#) [as req’d]
E. [Cable] Pallof press 3 x 20 ea (35, 2@40#)

Stretch | 20:00

Su | Geronimo Loop Hike


Tu | Rolled through. Lats felt nice and “on”. 

W | Some seriously sore abs heading into the gym. Had to do some mindset work getting present while mobilizing, but it did the trick. Might also have been the slam balls. Did this one a little lighter than the last time with the 135# BS, but all the movements felt solid. Upped the lbs on B. Ran out of time for part C. That’s not true. I dropped part C because I was spent after B AND wanted to eat dinner before 10p. 

F | That was fun. Maybe fucked up on the hip bridges… thrusts… A little unclear on the difference between the two. Will have that figured out for next times. The cossack lunges – really felt those. I’ve been working on my yoga handstands – trying to hold a handstand solid and in one place so I can try to learn some new positions – so subbed holds for walks. The bike reps kinda bugged one of my quads after 30 min so I wrapped up the cardio with the step mill. 

Sa | Very sore in the glutes and thighs. Not the hottest day with the barbell; coming out of the bottom of the clean was harder than usual. Though it’s been a while so, I didn’t stress about it. Footage – not necessarily good sets – but depicts how it went:

Su |

FHC on Sunyay
The Phoenix: under clouds and 90°

Fear[less]

 Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.

-Dylan Thomas

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What does fear look like…?

It’s staying in a job that’s no longer fulfilling; it’s grasping at that relationship instead of cutting that brah (or bish) loose; it’s listening to your head instead of your gut; it’s nodding and smiling instead of asking the question; it’s getting defensive when the question is asked of you.

And, it’s an Olympic gold medalist shrouded in the American flag.


16 Nov | W
Mobility | 3x
GA squats x 10
Prone Y raise x 10
TVA drops x 10

Warm-up | 3x
AD x 1:00
DUs x 30
Banded shoulder things

Work | O-lifting – Week Tres
Clean pulls [build] 5 x 1 (125, 135, 155, 175, 195#)
Clean pulls [across] 5 x 1 (195#)
Clean [build] 5 x 1 (115, 125, 135, 145#…)
Clean [across] 5 x 1 (145, 145, 140#…)
Tall jerks [build] 5 x 1 (65, 70, 75#…)
Rack jerks [across] 5 x 1 (125, 130, 130, 125#…)

15 Nov | Tu
Mobility | 3x
Elbow plank + reach across x 10 ea
Bird dogs x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 1:00
Wall walk x 2
Single-arm press x 7 ea

Work | 10x:
Back squat x 4 (5@ 135#, 5@ 145#)
Rest x 1:00
Wall run x :30 (Lateral walks after round 2)
Rest x 1:00
-then-
5x:
Single-leg RDL x 10 ea (44#)
Rest x 1:00
KB snatch x 5 ea (35#)
Rest x 1:00
-then-
5x: (5:36)
KBS x 15 @ 35#
DUs x 30

14 Nov | M
Mobility | 3x
Single-leg adductor squat x 12 ea
Scap press x 10 (deliberate AF)
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 10
Single arm banded rows x 10 ea
Pistoles x 2 ea

Work | x 30:00, rotating:
AD x 20 cals
Row x 1:00
Lunges x 10 (front rack KB reverse w/ 2 x 35#ers… pppt)
Single-leg hip thrusts x 10 ea (18# KB)

Stretch | 20:00


M | Hip a little stiff and sore; maybe from the Sunday hike, maybe from accumulated workload, maybe from dodging my fears of how that work meeting was gonna go (it went fucking great!). It was smart then that I added ‘front rack KB reverse’ to the lunges right…?

foh

Tu | Ooh, that was some work. Modified the wall runs to lateral walks because of the shoulder. Something about the extension after the shoulder tap not being in the right position, it feels like it’s pinching something. Felt fine as long as I kept the arm extended and locked out, thus the lateral walks. 

W | Surprised at how fast the movements felt with the barbell considering all the work yesterday. The cleans felt dandy; getting out of the bottom like a boss, comparatively. The jerks felt nice and fast, no shoulder pain or hesitation. Tall jerks, not my wheelhouse, but, man, do they help trigger the speed.

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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emcp-archery-range
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.

The Basic Six

“If you’re already laying down, the wave doesn’t even have to crash.” -Greg Walsh

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The Six C*%! Needs of Well-Being


26 Sep | M
Mobility | 3x
GA squat x 10
Scap press x 10
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 1:00
Single arm KBS x 5 ea
Push-ups x 7

Work | EMOM x 30:00, rotating:
Bench x 3 @ 80# + DUs x 40
1-1/4 Back squats x 3 @ 85#
AD x 1:00

Stretch whilst enjoying the rain + company | 20:00

24 Sep | Sa
Warm-up | AD + DUs + mobility moves

Work | O-lifting
Snatch 10 x 1 [across] (85#)
Clean 10 x 1 [across] (130#)
Jerk 10 x 1 [across] (105#)

Stretch | 20:00


Still some soreness in the lats on Saturday, and still working on getting to the gymnasium early enough to be warmed–up and ready to lift when class starts. Some tightness in the hip at the bottom of the snatch so those stayed lighter. Focused on speed and widening my stance in the catch. The cleans felt really solid. The jerks were light with the sore lats; like I couldn’t get those guys to fire as fast as I wanted. Really want to push my comfort level on that overhead stuff. Once the body is feeling ready for 100%+ effort again.

Monday’s workout made me wanna vom. Felt good. 

When you’ve been working on your gains and someone “compliments” you on disappearing…

waitwhut
Dem glasses do

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

refer to the map
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.

delicious carbs
Making post-oly carbs

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

There Is No Time

“Did you ever see someone and know they were to play a role in your life?” – Madame La Norte, in the last chic flick I watched

It’s been a heavy couple of weeks in this universe. After taking some moments, I listened to the Barbell Buddha’s podcast, for the first time actually. Man, just… listen. There are some heart-wrenching moments, ones that generated some audible f-bombs over here, and, of course, insights on life. I’m grateful for the volume of content, and of himself, Chris Moore put out there. He’s still got lots of teaching to do.


18 June | Sa
Warm-up | 3x
Assault bike x 1:00
Mobility moves

Work | O-lifting
Clean High-pulls 3 x 3 (95#)
Clean 3 x 3 (115,120,125#)
Rack Jerk 3 x 3 (105,105,110#)
Clean + Jerk (105,115,120#)

Stretchin’ | 15:00

17 June | F
Mobility | 3x
Wall Press + Rotation x 10
Bird dogs x 10 ea
Single-Arm Plank x :30 ea
Hanging Leg Raise x 16

Work | “A” – 4 sets:
Chinese rows x 10 (20# DBs)
Rest x 1:00
Incline bench press x 5 (75,75,80,80#)
Rest x 3:00
“B” – 4 sets:
Ring rows x 10 ring rows
Rest x :30
Wall runs x 20 hip taps (10)
Rest x :30
“C” – 6 sets:
Row sprint x 1:00 (245,257,258,257,261,263m)
Rest x 1:00


F | Rolled into the gym with some sore glute medius and abs – the bottom two of the 6-pack, if there were visible abs involved here. The movements felt good. The hips taps were challenging. I feel more locked out in those than in the shoulder taps. Halved the reps because breathing upside down is hard! The sprints were fun; took the entire time in the last two rest periods to get my breathing back to normal. A nice note to end the night on.

Sa | Felt those sprints getting started for Oh-lifting, but once through the pulls, the system seemed to awaken. Worked on adjusting my landing on the jerk – getting low and not reaching with the rear foot. The shoulder spoke to me a little demo-ing the hip taps for Mayhem, but figure it was just all the work that was done over the last 24 hrs. Rest day Sunday.

Walk the Talk

“I believe you can speak things into existence.” – Jay Z

motivational monday-01.jpg

One of this week’s favorite was the Muscle Mind Project’s interview with Rob MacDonald, the guy at Gym Jones who got over 400 cals on 300 FY. It was cool to hear him talk about his preparation for that test; twenty hours a week on the devil’s bike for months. It’s good to be reminded of all the preparation that it takes to accomplish such things. For anyone, blessed genetics or not.

Bobby’s Rules of the Gymnasium:

  • There’s no such thing as a free lunch. There’s a cost to everything. Be prepared.
  • Show up, don’t quit, ask questions.
  • Help foster a good gym/training environment. Make a contribution.
  • Make your walk match your talk.
  • Have fun.

And I liked what he had to say about goal-setting; for us regular folk to push past setting a singular goal, but instead create a set of ten sub-goals. My first stab:

  1. Have healthy enough shoulders to perform Murph 2017 Rx
  2. Back squat: 1.5 BW
  3. Press to handstand
  4. Legless rope climb
  5. Snatch: .75 BW
  6. Bench: .75 BW
  7. Pass all the booty tests: barbell, quarter, coffee cup, las manos
  8. Do my pistols without holding my toes
  9. Side plank with LL: no problem
  10. Free standing tick-tocks

Yep. That does feel more substantial than “get stronger”. What’s your list look like?


30 May | M
Hiking @ S Mtn

29 May | Su
Pillars |3x
Scaption x 8 (ooh soreness)
Hip hikes x 12 ea
Wall-pressing dead bugs x 1:00

Warm-up | 3x
Goblet squat x 5
BB Good mornings x 10
Row x 200m

Work | Clean pulls 7 x 2 (155,155,165#…)
Snatch balance 3 x 3 (60,60, 55#)
4 sets:
Box squats x 3 (115#)
BTN press x 5 (55#, 3 sets only)
GHR x 10
Banded SL RDLs x 10 ea

Stretch | 15:00

27 May | F
Warm-up | 3x
Run x 100m
KBS x 5
Goblet squat x 3
BB press x 5

Work | Class-y workout
20 rounds:
DL + H-hC + FS + S2O (95#)

Stretch |20:00

26 May | Th
Pillars |3x
GA squats x 8
Wall press + rotations x 10
TVA leg drops x 15

Warm-up |4x
AD x 1:00
El hombre push-ups x  7
Sit-ups x 10

Work | Ooooh-lifting
Power clean 6 x 1 (115,125,130,135,140,140#)
Clean 6 x 1 @ 85% of ‘A’ (115#)
Rack jerk 6 x1 across (115#)
3 sets:
Box hops x 10
SA seated press x 6 ea (25#)
Side bridge x 1:00 or max (1:00, :50, :50)

Stretch | 15:00


Th | Really felt like I was gonna nail that 140# on the power cleans. Not today. The last half of the cleans felt really strong and fast. The jerks were solid; feel like I am finally starting to get under it actively. Did the hops on the box because they felt way more stable than the on the padding of the bench. Are those training explosiveness? Interesting to see what part failed first on the side planks. QL and mid back for moi.

F | Just greasing the groove for Murph. Made the hang power cleans high-hang cleans, because, you know, I like to feel fast…

giphy

Su | Clean pulls felt really good; heavier than I typically go, too. Snatch balance were a little slow. Noticed my grip was pretty narrow, so I widened that out, which helped, but still dropped weight to make them speedy. Realized on the presses that maybe they were slow because the right shoulder was acting up. Stopped at 3 rounds on that movement because my trap kept trying to do the work, not the lat.