Reciprocate

the_push
Name your favorite flick that you’ve only seen on VHS… go!


07 May | M
Mobility | 3x
Bird dogs x 10 ea
Prone y raise x 10
Hollow body hold x :20

Work | [FTA]
A. 4x:
Row x 1:00
Jump lunge x 10
Push-ups x 5
B. FS 7 x 3 [3:00] (125, 2@135, 4@140#)
C1. DB FC lunge onto a 45 3 x 8 [RI] (20, 20, 25#ers)
C2. SL RDL x 5 ea [1:00] (45, 45 50#)
D. Hanging bent-knee leg raise 3 x 12 [:30]

10 May | Th
Warm-up | 3x
Cossacks x 8 ea
Scap press x 8
KB goblet – swing – snatch – RDL  x 3 ea

Work |
A. EMOM x 20:00, alternating:
Row x :30
Push-ups x 5 + sit-ups x 10
B. BS 5 x 5 [3:00] (135, 145, 155, 165, 4 reps @175#)
C. (Rev) Zercher lunge onto a plate 3 x 8 ea [1:00 btwn] (80, 85, 85#)
D1. Sled push 4 x L [RI] (+135#)
D2. Jump lunges x 20 [1:00]

11 May | F
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10
Zombie scap rolls x 3 ea direction

Work |
A. 3x:
Bike x 2:00
½-Kneeling BU KB press x 7 ea (20, 25, 25#)
Banded rows x 10
B. EMOM x 20:00, alternating:
Slam balls x 7 (20#)
Power snatch x 3 (3@75, 85, 6@80#)
C. Side bridge 3 x :30 [:15 btwn]

12 May | Sa
Warm-up | 3x
Row x 1:00
Samurai skwats x 3 ea (35#)
Windmills x 5 ea (35#)
Pistoles x 2 ea

Work |
A. 3x:
Pendlay row x 10 (75#)
(SA) KB PP x 5 (35#)
Air skwat x 10
KB snatch x 5 ea (35#)
B. Work x 30:00, rotating (6 rds)
KB FR carry x L (30/35#)
Step-ups x 10
SL HB x 10
TGU x 2 ea (40, 5@45, +1ea @50#)

Stretch x 17:00

13 May | Su
Mobility | 3x
Wall slides x 10
Monster walks x 10 ea
GA squats x 10
Banded wall-pressing dead bugs x 8 ea

Work |
A. 3x:
RDL x 5
Bent-over row x 10
FS x 5
Press x 5
Hang snatch x 5
B. Power snatch + OHS x 10 [2:00] (4@80, 3@85, 3@90#)
C. Clean pulls 5 x 3 [2:00] (2@155, 165, 2@175#)
D. 1-1/4 BS 3 x 5 [1:30] (120#)


M | Push-ups felt a little weak, but I focused on bracing, leading with my chest on the decent and trying to keep my quads off the floor until I had to. Front squats felt fine. Grip was dead on the hanging knee raise. Crazy how much back engagement there is in that…

Th | Was pleased with how back squats felt, kinda conservative on the way up to set 5. Did the zerchers in the way I usually do them (reverse, no plate) because I wasn’t as attentive to my program details as I should have been. Wanted to called it after part C, but didn’t. And dang that part D turned out to be a real burner. Very nice.

F | Looking forward to getting some answers on Monday about my shoulder; the presses are easier on my banged up shoulder. What the heck. The EMOM was fun, and good for my spirits. Side bridges were harder than I remember, but of course they were… because I had to remember them. Been a while. Funny how that works.

Sa | Haha! Both A and B were harder than I thought they’d be. So much sweat. Took it light on the FR carries because my shoulder bugs when I add the lbs, so there was less belly breathing than would normally occur. So much burn in my flutes this week.

Su | Barbell sesh was fun and felt good. Worked on my positioning over the bar, engaging my lats, and bring my hips to the bar not the other way around. Played around with my grip. On the pulls I focused on the speed up after the knees. Lots of feeling in my glutes. The one-anna-quarters were intense.

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Dress Codes

“There is no such thing as bad weather, only inappropriate clothing.” -Sir Ranulph Fiennes

dress codesI really like that quote. Funny that it stumbled across my desk just as I was whining about how cold it is in the new office. Haaay, Universe. I feel like you could break that quote down – mad lib style – and apply it all over the friggin’ place…

“There’s no such thing as a [adjective] [noun], only inappropriate [verb].”

Yes, I took liberties: clothing, dress (noun), dress (verb). Hmm. But it’s not quite there…

“There’s no such thing as a [noun that’s out of your control – gravity problem], only inappropriate [verb within your control].”

Let’s try.

“There’s no such thing as a shitty traffic, only your (my) lack of preparedness.”
“There’s no such thing as a lame workout, only your attitude towards it.”
“There’s no such thing as a toxic relationship, only your decision to remain in it.”
“There’s no such thing as a stupid question…”

Meh. There are no absolutes, friends.

Test it out. Does it work with your “code”?


23 Jan | Tu
Warm-up| 3x
Wall ball x 10 @15#
SA KB press x 5 ea @25#
KBS x 10 @ 45#

Work | Favorito burrito
A. 5x:
FS x 5 @75% (125#)
BS x 5 [2:00]
B. Reverse Zercher 4 x 8 ea [1:00 btwn legs] (75, 80, 2@85#)
C. 3x:
SB x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m (:56, :50, :49)

Stretch | 10:00

24 Jan | W
A. Stares x 25:00
B. 5x:
BU ½ kneeling KB press x 8 ea (20#)
KBS x 10 (50#)
DUs x 40 (UB, 36, UB, 20, 20)
C. 4x: BB Dbl DB bi’s x 15 [1:00] (15#)
Tricep push-downs x 15 [1:00]
D. Bike x 15:00

27 Jan | Sa
Mobility | 3x
Shoulder CARs x 3 ea
Cossacks x 8 ea
Prone y x 10
TVAs x 15

Warm-up | TGUs x 10:00
Work |
A. Stairs x 20:00 (alternated levels 7/8 e’ry 5:00)
B. 4x:
Dbl OH carry x 30m (25/30# KB)
Sled x 30m (+135#)
Sit-ups x 20
C. Bike x 20:00

Stretch + handstands | 10:00

Jan 28 | Su
Warm-up | 3x
Row x 1:00
SB x 5 @20#
SL KB RDL x 5 ea @35#

Work | FTA
A. 3x:
RDL x 3
Bent-over row x 3
P snatch x 3
BTN push press x 3
Good morning x 3
B. DL 7 x 2 [2:00] (200, 3@205, 3@210#)
C. P snatch 7 x 2 [2:00] (75, 80, 3@85, 2@90#)
D. GHD (globo-style) 4 x 12 [1:00] (10#)

Stretch + Ayche-ess-dub-yas | 15:00

29 Jan | M
Mobility | 3x
Hip hikes x 12 ea
Bird dogs x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x :45

Work |
A. 5x:
Jump rope x 1:00 lunges x 12
SA DB (only I did KB) snatch x 3 ea (2@35, 3@40#)
Goblet squats x 8 (2@35, 3@40#)
Scap PUs x 10
B. 5x (Press x 1 + push press x 3) [2:00] (65, 70, 70, 75, 75#)
C1. SA seated cable row 4 @ 8ea @22×2 [1:00] (25, 30, 30, 35#)
C2. SL glute bridge x 12 ea [1:00]


Tu | The squats felt phenomenal as did part C. But then, it IS a favorite… Notes to self about the smarts behind all that stair stepping from TG #theresalwaysaplan

W | Not the smoothest workout; fighting myself on the DUs and KB press as I got a little frustrated. Subbed DBs for the BB on the bis due to availability. Biceps revolted on the last round – the last few reps were eeked out.

Sa | Dang that part B got me breathing good.

Su | Really feeling Saturday’s sit-ups. And OH carries. Really tender on the roller btwn my blades. Can’t believe how much I am feeling the hammies on the GHDs these days.

Was a bit of a ride with the training last week; had some struggle with focus. Why is that…? Hmm.

M | Enjoyed that part A; the snatches felt nice and snappy. Right side was a little slow to engage on the strict press. Lots of abz and lats in the cable rows; can’t believe how much I am feeling my hammies working these days. Muy bien.

Which One

“We have two ears and one mouth, and we should use them in that proportion.” -Epitectus

versions
And how will I know you’ll listen?  Which one are you choosing?

And this cracked my up. But if you had to pick one…


09 Aug | W
Mobility | 3x
Wall rotation + slides x 10
Cossack lunges x 8 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Wall ball x 7
SA KB press x 4 ea

Work | Repeat Remix
A. HHPC – HHPC – TC – FS @115#
B1. DB snatch 7 x 3 ea (35#) [right into]
B2. SL hip bridge x 10 ea (20#) [1:00]
C. Lat pull-downs 4 x 10 (80, 4@70#) [1:00]

Stretch-ish | 10:00

10 Aug | Th
Mobility | 3x
Scap press x 10
Reverse curl-ups x 10
Pistols x 2 ea

Work | Repeat-ish
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Cross-over step-ups x 7 ea
Handstand holds
Samurai squats x 3 ea @35#
D. Step mill x 15:00

Stretch | 10:00

11 Aug | F
Mobility | 3x
Wall slides x 10
Bird dogs x 10 ea
Reaching dead bugs x :45

Work | Repeat
A. TGUs 3 x 3 ea (35, 45, 50, 60#)
C1. SA DB Z press 4 x 6 ea (25, 3@27.5#)
C2. Db row x 8 @2113 (25#)
B. Reverse Zerchers 3 x 8 ea (80#) [1:00 btwn legs]
D. 5x:
Goblet squat x 6 @33×1
Jump lunges x 10
FLR x :30

12 Aug | Sa
Shaw Butte Hike
5.5 mi

13 Aug | Su
Warm-up | 3x
Row x 1:00
Wall balls x 10
A-Y-Ts x 5 ea

Work | Repeat-ish
A1. Press 7 x 5 (65#)
A2. DUs x 20 [2:00]
B. 5x:
Goblet squat x 6 @33×1 (35#)
Jump lunges x 10
FLR x :30

Stretch | 10:00


W | I had planned on doing deadlifts, but then last minute decided to do some tall cleans and front squats because they are fun and I haven’t done them at Globo Mountain Ballpark edition. Rolled through the rest of the session. I think I was fighting a bug on the front end of the week – had some seriously low energy. But, better by mid-week.

Th | I dig these cardio sammich format workouts – I mean, for cardio. The the last 8:00 of rowing – involves a countdown that goes something like this:
“More than halfway done!”
*Closes eyes for what feels like 2:00 – nope, that was 34 seconds
*Focuses on fast drive, extending recovery
“Oh look! Five minutes! I can do anything for 5:00!”
“Oh look! Four minutes! I can do anything for 4:00!”
“Oh look! Three minutes! I can do anything for 3:00!”
“Last 90 seconds like you’re on the water… go!”
“Fuck. I love rowing.”
“But let’s not do this again soon, or at least for, like 10 days.”

F | Felt good. Scaled back because of the hike planned for the following morning. The goal is no tricky hip business before or after The Anniversary Hike this year.

Sa | Rescheduled The Hump hike due to t-storms, so we stuck around PHX and hiked surrounded by monsoon-y weather instead. It was pretty great.

stormy shaw
The Start at Shaw Butte

Su | Press felt strong; really felt the pushing through the ground. Part B is the closest thing to AD sprints I’ve found at the globo… so far.

Mask Off

“I don’t believe in dressing up reality. I don’t believe in using makeup to make things look smoother.” – Lou Reed


13 May | Sa
Mobilize | 3x
Scap press x 10
Bird dogs x 12 ea
Pope press’n’squeeze x 4 breaths
Hollow rocks x 10 [Not so good at these]

Work |[Brrr crawl]
A. Treadmill walk x 45:00
B. 4x:
Bear crawl x 20m
Reverse flys x 10 (10#)
SUs x 40

Stretch | 10:00

14 May | Su
Warm-up | 3x
Row x 1:00
KBS x 10 + SA snatch x 5 ea
Slam balls x 7

Work | [Snappy snatches]
A. Hip extension 3 x 10; Rest x as req’d
B. BB only 3 x 3 ea: Snatch-grip RDL – Row – HP snatch – BTN press – Back squat
C. HP snatch 10 x 2 (2@75, 5@85, 3@90#); Rest x 2:00
D. Cable pallof press 3 x 10 ea (30, 30, 40#)

16 May | Tu
Mobility | 3x
Wall slides x 10
GA squats x 12
Reaching dead bugs x 1:00

Work |[Why are heavy carries so fun]
A. Bike x 30:00
B. Row x 15:00 (3,450m)
C. 5x: (NFT, but 10:00 OTN)
Single-arm rack carry x 30m ea (40,45, 3 @50#)
Jump lunges x 10
Forward leaning rest x :30

Stretch | 15:00


Sa | Check. Not a huge fan of the treadmill. Or a small one. But I did it anyway. And learned about how dudes in India want their wives to breastfeed them. Fah-reaks!

we all just freaky human.gif
We’re all just a bunch of

Also, mirrors are not only great for checking your form (yep, pretty sure that’s the first time I’ve done bear crawls with my tank dropped and shins parallel to the floor), but they also make for trippy workout surveillance vids:

Su | Wasn’t sure if the hip extensions were on a machine, or the GHD. Did the latter; they are way more challenging that GHRs. Worked barbell only snatch balance and heaving snatch balance between sets on C; things felt really nice. The upper glutes *pauses to search for the proper anatomical term*… *additional pause while I feel up ma glutes*… I think the mins, maybe the meds. Yeah, those guys are sore from the include treadmill, if I had to guess.

Tu | Might have shorted myself on the carries #littlegymproblems Will verify next time that I get the right, um… stimulus.

Dirty Birds & Dollar Stores

“You know what’s better than chicken? Everything.” – Power Athlete keeping it real.

tumblr_mokibcicy91qz6f9yo1_r1_500
John Cooper Clarke, Evidently Chickentown

Recently, I was chatting with a non-gym friend about the change of my gymnasium environs from that of a CrossFit affiliate to the globo style.

He politely asked me how it was going, blind to the differences between the two, other than the Kool-aid and the mirrors. When I explained that most days I was really cool with the change of venues – recognizing the opportunities the shift in training has to offer, finding enough familiarity to hit the ground running, and appreciating ALL the amenities and ALL the cleanliness (yes, I will use your shower accouterments, towel service and sauna, thank you!) – some days, oh some days I reminisce for the warehouse. (This is where I refer to my own words on the matter.)

My friends response went something like this, “Ahhh, it’s like you’ve been a hoarder for years and you suddenly realized everything is covered in cat shit and filled with knick knacks from the dollar store.” Um… Yeah… Actually, no.

But his statement got me thinking. It is about taking a step back from what you’ve become accustomed to, and viewing what’s in front of you with fresh eyes. (Anyone else feel like they’re constantly checking themselves on that front? Anyone?) I think what my friend was trying to say is that the only difference between the two gyms, is my perception of what I believe them each to be. Man, I’ve got smart friends!

And here’s a great related read that touches on some of those old beliefs currently getting rewritten in my repertoire. Do any of them sound familiar with you?


29 Apr | Sa
Warm-up | 3x
Row x 1:00
ATYs x 5 ea
TVAs x 15

Work |
A. 5x:
BB press x 10 @33×1
Rope singles x 30
Monster walks x 10 ea
B. BTN press 4 x 5 @4112 (55 – fail on 5, 4 @50#): Rest x 2:00
C1. Half-kneeling bottoms-up KB press 4 x 6 (20#); right into
C2. Single-arm front rack carry x 20m ea (40, 3 @45#)
D1. [Single-arm?] DB snatch 3 x 6 (30, 35, 40#); right into
D2.Single arm bench @2121 (25, 30 – fail on 4R, 27.5# – fail on 6R)

Stretch | 10:00

30 Apr | Su
Warm-up | 3x
Row x 1:00
Slam balls x 5
DUs x 20

Work |
A. Power clean singles x 10 (135, 135, 140, 140, 145, 140#…)
B. Clean pulls 4 x 3 (175, 185#…); Rest x 3:00
C1. Cable pallof 4 x 10 ea (40, 45#…); right into
C2. FLR x :30

Stretch | 10:00

04 May | Th
Mobilize | 3x
GA squats x 10 ea
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 10

Work | “Burns + Grows” [fave]
A. Bike x 20:00
B. Row x 10:00
C. 5x: Goblet squats x 6 @33×1(35#)
Jump lunge x 10 (ea)
Bear crawl x 20m [sub: FLR x :30]

Full stretch | 20:00


Sa | Conducted some pre-workout research regarding the tempo work, as I needed a refresher. Notes resulting from research – some shit just ain’t for keyboards:

tempo is for sketching
Did I get it correct? Sure felt correct

Hope I didn’t fuck up the tempo work. Was still a total tard with the single-under coordination…

Totally cracked myself up attempting them. Right side was sticky with the BTN’s. Dropped down to fiddy so I didn’t do the neck strain thing. Bottoms-up is humbling; watching the footage, looks like I could improve my technique, keeping my elbow in alignment.

Su | The power cleans felt off; slow elbows, which isn’t normally an issue. The pulls felt good. Dug the pallofs and plank action. Footage reveals I need to commit to the lunge on the pallofs; was doing more of a quarter squat thing.

Th | Holy crap that part “C” was fun times. Looks like I could get lower in the lunge on the jumping lunges as well as work on keeping my body in vertical alignment – no lean. Wanted to go heavier on the KB but still some weird shit going on at the bottom on my right side, and the 35#er allowed me to do the movement minus the weird shit. Subbed the FLR for the crawls as the alley way behind the benches was occupied by bros. Would really like to give this a shot with the crawls in the future.

RSN – that’s acronym for Random Site Note – the crew at BBS totally featured battle ropes this week – something I’ve seen a ton of at the new gym… Curious.