Residuals

i-have-a-feeling

The thing we tell ourselves… What are you rehearsing?


26 Nov | Sa
Warm-up | 3x
AD x 1:00
Slam balls x 7
DUs x 30

Work | O-lifting – Week 4
2-Position snatch [below the knee, mid-thigh] (85#)
Buenos dias 3 x 6 (95#)
OHS pin squat 3 x 3 (85, 95, 95#)
3x:
Samurai squats x 5 ea (35#)
right into
FLR x max effort (1:15, 1:05, :57)
rest as req’d

Stretch | 10:00

25 Nov | F
Mobility | 3x
Single-leg elevated adductor squat x 10 ea
Single-arm plank x :20 ea
Reaching TVA drops x 15

Warm-up | 3x
Palms-up BB row x 10
Buenos dias x 10
Wall walk x 2

Work | x 30:00, rotating:
Carries [OH, dbl KB front-rack, suitcase] x 100m (35#ers, 53#)
AD x 1:00
Sumo DLs @ 155# x 5
Handstand walk x 12′ [or 3 attempts]
Row x 1:00

24 Nov | The Giving of the Thanks
Dishes x All day

23 Nov | W
Mobility | 3x
Wall rotations + slides x 10
Single-leg elevated hip bridge x 12 ea
Reaching dead bugs x 20 ea

Warm-up | 3x
AD x 1:00
DUs x 30
Hip mobility moves

Work | Oh-the-lifting – Week 4
Behind-the-neck rack jerks 10 x 1 [build] (85, 95, 105, 105, 110, 115, 115, 120, 125, 130#)
Split squats 3 x 4 (95#)
Segment clean [2s pause @ knee] 5 x 2 (105, 115#…)

Stretch/real talk | 15:00

22 Nov | Tu
Mobility | 3x
GA squats x 12
Scap press x 8
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Slam balls x 7
Push-ups x 7
(Pony) Tail flingers  (GHD sit-ups) x 10

Work | EMOM x 14:00, rotating:
Bench x 3 @ 80# + DUs x 30
Hang snatch + OHS x 3
-Rest x 4:00-
EMOM x 14:00, rotating:
Tall cleans x 3 @105#
Row x 100m

Stretch x 15:00

21 Nov | M
Mobility |3x:
Wall-pressing TVAs x 15
Single-leg elevated hip bridge x 10 ea
Side plank clammie x :40 ea

Warm-up | 3x:
Wall slides x 10
Wall balls x 10
Wall walk + lateral tick tock x 1
OH walking lunches x 20

Work | “B”
Zercher squats 5 x 7 (95, 95, 105, 110, 110, 110#)
Rest x 1:00
“C”
KBS 5 x 10 @ 44#
Rest x 1:00
“A”
8x:
Single arm press x 8 ea (5@ 26#, 5@ 21#)
Rest x 1:00
Chinese row x 10 ea (26#)
Rest x 1:00

Stretch | 20:00


M | Rearranged the order of the workout because no dumbbells and all the KBs taken. Man, to have a dick and/or lots of muscles so the brahs would buy some. First time doing zercher squats and they were fun times: super uncomfy in the elbow pits and breathing. Lots of booty, quad, back and abs. Should have taken vid of my KBS to compare to the blog link today #notesfornexttime #sidebyside. That was a lot of pushing and pulling. Left side was the limiter on both movements. Just realized as I’m typing this that I did KB rows instead of Chinese rows. Hmm, where’s my head at? Three guesses…

Tu | Busy day at work (but my Friday for the week!) and no gameplan for a workout means one from the archives… and of course, an EMOM – or two.

W | Pissed off hip, but a well-timed holiday day off tomorrow. The BTN jerks felt awesome; mmm, that bar path. Split squats did the trick pre-fatiguing the boo-tay on the segmented cleans. Gotta work on transitioning my feet wider at the bottom. Wide bottom(s), bishes!

Th | A person feels entitled to eat way more ham and sticky toffee cake when you got sore abs from all those jerks. New holiday pre-gaming programming – check.

F | Hip speaking; rolled thru.

Sa | Per last week’s vids, I changed my set-up on the snatch a bit; I didn’t realize how much I was letting my chest drop. The result felt solid – fast and able to open up the stance at the bottom (less air brakes)- though from the hang, less so. Here’s some footage:

Those OHS pin squats were something; tricky getting in the proper position, but once you were there… they felt like heroin. Or what I imagine heroin to feel like. (I might be exaggerating, but they did felt nice. Besides aren’t the holidays all about over-doing it?)

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.

Earmuffs

 “People will listen to you only when they know you’re dying, otherwise they’re just waiting for their turn to talk.” – Chuck Palahniuk

funny-museum-snapchats-39-577ce2c9ede22__605
snapchat + statues – caps

Check out The Rule of Three for more rewarding conversations.


11 Aug | Th
Work | Class workout (15:02)
30x:
Sit-ups
DUs
Wall balls (16#)
-Rest x 1:00-
20x:
Row (cals)
Tire hits
-Rest x 1:00-
10x
Thrusters @65#
Box jumps
TGUs (44#)

Stretch | 20:00

10 Aug | W
Mobility | 3x:
Wall rotation + press x 10
GA squats x 10
Prone glute press x 12
Wall-pressing TVA leg drops x 12

Warm-up | 3x:
Row x 150m
DUs x 30

Work | O-lifting – Week 7
Push press + jerk x 5 (95, 105, 110, 115, 120#)
Jerk balance 3 x 3 (65#)
Clean deadlift + chainz 3 x 3 (205, 215, 215#)
Clean + jerk 5 x 1 across (125#)

Stretch | 10:00

08 Aug | M
Mobility | 3x
Scap press x 10
Glute press x 12
Side plank + LL x :25 ea
Wall-pressing dead bugs x 1:00

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

Work | Front squat 5×1 (123, 135, 145, 155, 160#)
– then –
EMOM x10:00
1-1/4 front squat x3 @50% of “A” (80#)
– then –
EMOM x10:00
KB swing x10 @53#

Stretch | 20:00


Monday there was exceptional soreness in the triceps and mid-back/scap area from Sunday’s chin-over-bar bidness. Front squats felt good. Trying to nudge the datum. All sets with the 53#er on the second EMOM.  Working on being more mindful of when I’m calling it in with reps and weights I know I can comfortably do, whilst also listening to my body. 

Oh-lifting went well; working through those mental road blocks. First time doing that type of jerk balance. I nailed, eh, every other one. Noob. Though the next-day demo for Kaytay already felt faster and less awkward. Wanted to get all those C+J’s at 125# and did.

Jumped in on the class workout to finish out the week in the gymnasium. Shoulders, mid- and low-back pretty spent from the jerk werk. Excited to get outdoors for the weekend.

snow day goals.gif
August in PHX got me craving a snow day. Or just some tall socks and earmuffs

 

 

Weapons

“Temper is a weapon we hold by the blade.” J.M. Barrie

2fmbend
Technically it’s a “Corinthian Helmet”. Is it a weapon if you wear it… on  your face?

Our office has an FNG that flies off the handle about the stupidest shit. It’s very entertaining, but generates a lot of stress. He prides himself on taking karate classes and having self defense skills, but all I can think when I see him lose his shit is, there is nothing about this guy that’s an effective weapon.

Joe Rogan’s interview with Miesha Tate touched on this – and lots of other great shit, as it’s nearly three hours long. It’s interesting the personality (or persona?) differences between Tate and Rhonda Rousey. The latter always seems so angry and fired up, while Tate seems chill even to the point of seeming disinterested. I liked hearing her take on how that affects her performance in the cage, her thoughts on Rousey’s defeat and decision to take a year off rather than “getting the taste of loss outta her mouth”, and her high school wrestling stories. And I fully support Miesha’s stance on chocolate flavored things being bullshit.


12 May | Th
Warm-up | 3x
AD x 1:00
DUs x 30

Work | O-lifting
Back squat 5 x 3 (140,150,160,160,165#)
Snatch-grip DL 2 x 2 (155#)
4 sets:
Hollow body hold x :45
Samurai squats x 8 (35#)

Stretch | 20:00

10 May | Tu
Pillars | 3x
Reverse tables x 5 @ 5s ea
Arch up x 8
TVA leg drops x 15
Pike pulses x 7

Warm-up | 3x
TGUs x 2 ea (35#)
AD x 1:00
Candlesticks x 2 ea (SL!)

Work | 4x
Sled x 200m (135,115#)
SA KB row x 8 ea (15# DBs)
Buenos dias x 8 (75#)
AD x 15 cals

Stretch | 20:00

09 May | M
Warm-up |3x
BB front squats x 10
Row x 1:00
OHW lunges x 20

Work | Front squat + chains 5 x 3 (135,145,155, 165,160#)
Rev Zercher lunches 3 x 8 (65,70,70#)
EMOM x 10:00:
KBS x 10 (53#)
Reaching dead bugs 4 x 1:00
Rest x 1:00 btwn


Monday | The Zerchers sure wake up the booty.

Tuesday | Was listening to a podcast at work which inspired me to try the pike pulses, a move from Gymnastic Bodies, in my warm up.

Sweet baby Jesus, those are hard. Sat there just trying to get my feet off the floor for a while. Like a jedi virgin trying to use the force. Ended up sitting on a 15# plate which allowed me to actually get my feet off the ground. Hadn’t tried the SL candlesticks in a while and I was excited that I was able to do them this time. Had done Tuesday’s session using heavier weight on the sled pulls in the past, but I was feeling it in my flexors instead of my glutes, so I shed some lbs. Feeling pretty sore in the glutes, hammies, and quads. Still searching for my sleep groove.

Thursday | The O-lifting sesh went well. Amanda was my partner and kept me honest on taking full rest, spotting the wall, and breaking parallel on the squats. Again with the power of the grounding. Hollow body holds: the name confuses me, but the movement makes all the abs hurt so, okay! DJ rolled in at shift change with a piece for show and tell: a fancy new bow. Pretty fucking rad, and I can see how one could kill some meat with that.

Sat down and got all the math laid out for the carb cycling plan. Just need to get in the bod pod and find out how much of me is “lean body mass”.

Check out this chic carb-cycling (and turn on the volume):

A video posted by Bread Face (@breadfaceblog) on Feb 21, 2016 at 5:32pm PST

 

You Got This

“We don’t rise to the level of our expectations, we fall to the level of our training.” -Archilochus

tumblr_o525kryjav1s1bdg8o1_500

Ahh, that quote. When the rubber meets the road…


14 April | Th
Work | O-lifting
Jerk balance 3 x 2 (85#)
BTN jerk 7 x 1 (95,105,115,125#…)
2-Position snatch 4 x 2 @ 60 % (65#)
4 sets:
SL Elev hip thrust x 6 ea
SA Squat x 6 ea (44#)
Heavy KBS x 10 (53#)

Stretch | 15:00


Slow start on the jerk balance; got speedier with each round. The four BTNs at 125# went something like: ugly, good, ugly, good. Snatch felt fast. The (part) “D” got me breathing heavy…

anigif_enhanced-buzz-11635-1342448084-11

Memento Mori

true in bed, true at any social event
True in a fire, and any social event

Have you ever laid in bed and worried about something really dumb? Like, oh man, I wonder how old the water heater in this place is? What if the gas line connection is bad and a fire starts; how will I escape? What could I break the window with? What if I can’t escape because of the security grilles on the window and then I die? What then?

Well, I guess I won’t care because I will be dead.

Go to bed, Leah.


30 March | Tu
Pillars | 3x
Plank raise x 6 @10s
Super bird dogs x 10 ea
Side plank clammie x 60s ea

Warm-up | 4x
Wall ball x 8
Push-ups x 5
Reaching DB x :30

Work | RFESS 3 x 8 @32×1 (5# plates)
Rest x 1:00
3 sets:
RDL x 5 (95,115,125#)
Rest x 1:00
BB step-ups x 8 ea (65#)
Rest x 1:00
– then –
EMOM x 10:00:
KBS x 10 (44,53#)


Inspired by this article, I tried a new variation on the dead bug in my warm up.

The standard dead bugs have gotten less challenging, even the wall-pressing ones. Using the kettlebell really engaged the lower abs.

Started with 15#ers on the RFESS but kept dropping down until I stopped cheating with my support leg. Ended up laying the orange foam roller on the bench and putting my toe on that so I absolutely couldn’t use the balance leg/foot to cheat. Ridiculous! But it worked, so maybe less ridiculous than I thought.

The RDLs and the step-ups felt strong and I woke up nice and sore in my nutcracker. (That’s my booty – squeeze the walnut.)

 

Huh.

“The unfed mind devours itself.” -Gore Vidal

google search that

The highlight from this weekend’s consumption of podcasts goes to Adam Savage of Mythbusters and his talk on curiosity and discovery. Listen here or watch his TEDtalk:

“The discovery is not the end of a line of looking for something, it’s tangential to it, because something happens that you didn’t expect. [T]he phrase that typifies real discover isn’t ‘Eureka!’ but ‘Huh. That’s funny.'”


14 June | Sunday
Active Rest Day

13 June | SaturYAY!
Warm-up | 3 rds:
Row x:45
OH Walking Lunges x10
Banded walks x5 ea
R Kelly’s
DUs x20

Training | RFESS 3×8 (10,10,15# DBs)
Rest 1:00 btwn legs
– then –
Deadlift 4×1 (185, 200, 210, 220-#)
– then –
EMOM! x10:00
KBS x10 @53#
Express Stretch | 10:00

12 June | Friday
5:00 class with Cassie!

Warm-up | 3 rds:
Wall ball x10
OH Walking Lunges x10
Banded Rows x10

Training | Back Squat 3×5 (125, 135, 145#)
Power Snatch 5×3 (65, 65, 75, 80, 75#)
“5:00 Abs” | Rotating x1:00 ea:
KB Dead Bugs (26#)
Capt Morgan’s – R
KB Dead Bugs
Capt Morgan’s – L
KB Dead Bugs

Stretch Class | 20:00

11 June | Thursday
MFR | 10:00
Warm-up | 4 rds:
HRPUs x5
Wall walk x1
DUs x15
Mobility

Workout | 5 rounds:
Incline DB/KB bench press x5 (30# DBs)
Rest x1:00
Pendlay rows X10 (65#)
Rest x1:00
– then –
4 rounds:
Stationary dip lower x3 reps
Rest x1:00
DB flys x12 (10# DBs)
Rest x2:00
– then –
AB roll-outs 3×10 reps
Rest x1:00

Get bendy | 20:00


Thursday | Felt more tricep with the incline bench. The ab roll-ups are awkward. Barbell Butt Test: Pass! Now, to work on the bounce.

Friday | … was awesome! So happy to have CR back in action! Felt some soreness in the lower back but the barbell movements felt good. Motion is lotion. Freaking loved the 5-Minute Abs. Why are Capt Morgan’s so hard?! More cape.

Saturday | Overdid it on the snatches or perhaps it was that coupled with the dips, but the right shoulder was tight. Performed some extra stretching and some gentle MFR.

Oddly enough during the RFESS I felt a clicking on the right side, inner thigh. Felt a clicking? I know – feel is to touch, as click is to sound – but that’s the best way I can ‘splain it. Something is tight in ma leg! Perhaps I require some additional reactive neuromuscular training. (I just wanted to drop that Technique WOD lingo up in this bitch so maybe I will remember it. )

Found the answer as to why I was fucking exhausted all week. I’ve never felt that my lady times effected my performance. Apparently they do. I might have just over-shared. Sooorry.

lady times talk whatever
No apologies

 

06-14-01