Comfort Food

“People who shut their eyes to reality simply invite their own destruction, and anyone who insists on remaining in a state of innocence long after that innocence is dead turns himself into a monster.” -James Baldwin

say-grace

Anomalous Observations : the thing that doesn’t fit with any of your beliefs; that which pushes you to develop a better theory because you have something else you have to explain.


30 Jan | M
Mobility | 3x
GA squats x 10
COB hold x :20
Reverse curl-ups x 8

Warm-up | 3x
AD x 1:00
Wall ball x 7
Banded rows x10

Work | [From the archives]
EMOM x 10:00, rotating:
Clean – FS – FS (115, 120#…)
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + hip taps x 10
Slam balls x 7 (30#)
– Rest x 4:00 –
TGUs x 10:00 (53# KB, 30# slam ball)

31 Jan | Tu
Mobility | 3x
Adductor squats x 10 ea
Single-leg elevated hip bridge x 10 ea
Single-arm plank x :20

Warm-up | KB complex

Work | [From the archives]
7x | Press x 5 [across] (65#)
Right into,
Alternating tire hits x 20
Rest x 2:00
5x | RFESS x 8 ea (3 @26#, 2 @35#)
Rest x 1:00 btwn legs
3x | GHR x 8 (15#)
Right into,
Push-ups x 8
Right into,
GHD x8
Rest x :30

Stretch | 15:00

01 Feb | W
Warm-up | 3x
Row x 1:00
KB complex
DUs x 20

Work | O-lifting
OHS 4 x 3 + snatch balance x 3 (95/65, 105/65#…)
Clean high pull 3 x 3 + high hang clean x 2 (115/115, 135/125#…)
4x: Hollow body hold x :20, rest x :10
Hollow body rocks x :20, rest x :10


M | These are cool. And useful if you get shot in one arm during the resistance but still need to tend to the fence. (And if you squint a little you’ll see Matty Nice…)

04 WB 1-Hand Tire Smash Switch from Hanlon Studios Photography on Vimeo.

I attempted them with the 8lb hammer but the transition from around to over the head… tricky. Need to shorten the lever.

W | Oly vibes were strong, though the OHS were not. This is not surprising considering the seven sets of pressing on Tuesday. Not the best sequencing, Morgan. I want to re-test part ‘A’ down the road. 

The open is coming…

is-it-a-clean-yet-01
When someone lets a ‘squat clean’ slip 
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Going HAM

“As a voter you throw your penny, you throw it into the sea. But you can be thunderous in your own life. Be good to the eight people around you. Goodness is viral…” -Henry Rollins


27 Jan | F
Mobility | 3x
Glute press x 10
Prone y raise x 10
Reaching dead bugs x :45

Warm-up | 3x
AD x 1:00
Wall walk
RDL x 8
BB row x 8

Work [from the archives] | 8x:
Deadlift x 3 (185#)
Rest x 1:00
Death march x 10 steps (35# KBs)
Rest x 2:00
-then-
EMOM x 10:00
KB snatch x 5 ea (35, 44, 44, 44, 44#)
AD x :30

28 Jan | Sa
Warm-up | 3x
PVC moves
DUs x 30
Slam balls x 8

Work | O-lifting
Clean pulls 2 x 4@115% [across] (175, 175, 185, 185#)
Sled + sprint x 5 [PAP] (4@235, 280#)
Snatch + OHS [find the bottom and chill there] 6 x 1 (75, 75, 85, 85, 95, 90#) 

No stretch | Sub meeting


F | Yes.

Sa | Nothing to report. At some point so much feedback simply becomes noise.

Staring It in the Face

“I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.” – Edward Everett Hale

Regardless of where you stand, the images taken from Friday’s Presidential Inauguration are a pretty telling lesson in body language and facial expressions. The Not Face seen ’round the world.

If images of the new POTUS make you screw up your face, I totally get it. May I suggest installing Make America Kittens Again. Here to help, friends.


20 Jan | F
Mobility | 3x
Bird dogs x 10 ea
Scap press x 10
Banded clammies x 12 ea
Side plank + leg lift x :30 ea

Warm-up | 3x
Wall ball x 8
ing rows x 8
Box jumps x 5
Row x 150m

Work | Class MAP session
A | x 10:00 @ 85%
Wall ball x 15 UB
Slam ball x 5 (20#)
Slam ball TGU x 2 ea (30#)
– Rest x 3:00 –
B | x 10:00 @ 85%
DUs x 30
Bear crawl/crab walk
Ring row x 10
– Rest x 3:00 –
C | x 10:00 @ 85%
Sit-ups x 10
Box jump w/ step down x 10
Run x 200m

21 Jan | Sa
Warm-up | 3x
KB moves
Slam balls x 5
DUs x 20

Work | O-lifting – Week 2
A | 4x: (135#)
Clean pull from blocks [BTK] x 3
right into
Clean high-pull from blocks [BTK] x 3
right into
Clean high-pull w/ foot transitions [floor] x 1
B | 4x: [PAP]
Sled push + sprint
C| 3x:
Samurai squats x 10 (35#)
Fwd banded shoulder rolls x 10

Some stretch


F | Shoulda been a rest day. Feeling pretty spent from this week’s work. The body is feeling great, but the CNS… left on read. LOVED the slam ball TGUs! So revealing. The toughest sequences were the TGUs to the wall balls, and the crawling around on the floor to the ring rows. The running felt nice, actually.

Sa | Pulled lighter weight because, yes, I need a rest day. The last movement on part A was… Awkward. What foot transitions? Ha.

This week’s JRE has convinced me to give a restricted eating window a try. Per Joe’s convo with Dr, Rhonda, limiting your eating window to 10-12 hours, 5 days a week can increase muscle mass. Curious, I want to test that. I’ve installed and set up the Zero fasting app… Stay tuned for updates, if you’re into that kinda thing.

Joe & Rhonda cover a lot of great shit in that podcast. The conversation went together like kitties and tots (or maple and bacon, if you prefer) with the article Ali shared on the blog last week about cultivating discipline over motivation.

Rogan brings up the idea of allowing yourself to “fuck-off” on the little shit and how that merely builds a foundation for not getting shit done when it counts; “the way a person does one thing is the way they do everything” kind of thing. (Like when you need to be designing casework details, but instead you’re writing a blog post.) Rhonda continues with how this can operate in a similar way, but with lies.

This got me circling back to the new POTUS and his choice of words and actions. It will be, um, interesting to see he goes from here.

 

The Space Between

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor Frankl, Man’s Search for Meaning

Word.

A post shared by Angie Contreras (@angiec_143) on

 

Today’s quote brought to you by the JRE, on accountability, recognizing your role(s), and picking up scents (and 421 other things because it’s the JRE). It pairs nicely with scotch and this article on how the manner in which we express our emotions (or don’t) affects our health; for example, the difference between being with anger vs just being angry.

Anyone else humming DMB? I’ll take responsibility for the earworm…


04 Nov | F
Warm-up | Row x 500m
3x:
BB row x 8
BB RDL x 8
KBS x 8

Work | 10x
Back squat x 2 @ challenging weight (155, 160, 8 @ #165)
Rest 2:00
-then-
3x:
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
-then-
Death march 3 x 20 steps (26# KBs)
Rest x 1:30

Stay bendy | 15:00

03 Nov | Th
Mobility | 3x
GA squats x 10
COB holds x :20
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Wall balls x 7
Banded rows x10 ea

Work | EMOM x 10:00, rotating:
Clean + FS + FS @ 115#
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + taps x 10
Slam balls x 7 @ 30#
– Rest x 4:00 –
TGUs x 10:00 (44,53, bottoms up @ 26#)

Stretchin’ wit da beeyoches | 20:00

02 Nov | W
Mobility| 3x
Wall rotation + slides x 10
Single-leg elevated hip bridge x 12 ea
VA drops x 15

Warm-up | 3x
Row x 200m
DUs x 30
Fun with the pipes

Work | O-lifting
Clean pulls 4 x 2 (175, 185, 185, 195#)
Hang clean + high-hang clean 6 x 1 (3 @125, 2 @130, 135#)
3x:
Single-arm seated press x 6 ea (26#)
Side plank + leg lift x :45 (knees/hips/shoulders aligned, stacked + open, squeezing the flutes like a mother bitch)
Stretch | 15:00


Tu | Being with anger meets whisky for dinner: not very nutrient-dense, but makes for good stories. 

W | Heeeby weights felt good. 

Th | Rain coming down + overhead doors up = a glorious perk of the new digs. I swear I’m gonna slam ball(s) until my ass is as close to hitting rubber as possible on my snatch. I’m coming for you 120#. 

F | Last time I did this workout at 150#; felt really good today at 165#. Notes for next time.