Getting Owned

own yoself

Wait But Why – Chef or Cook? (Really long. Really good. Many notes. More questions.)

24 May | Th
Warm-up | 3x
Row x 1:00Scap Pus x 10
Reaching DBs x 1:00

Work |
A1. Pendlay row 5 x 10 [1:00] (2@75, 3@80#)
A2. Pin bench x 5 [1:30] (75, 2@80, 2@85#)
B1. SA OH 45 lunge 4 x 8 [1:00] (25 DB, 3@30# KB)
B2. Ring rows x 10 [1:00]
C. McGills 3 x :45 ea [:15 btwn]

25 May | F
Mobility | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Bird dawgs x 10 ea
Rev curl-ups x 10

Warm- up | x 1 ea
Alternation get-ups @ 35, 40, 45, 50#

Work |
A. Continuous pace x 10:00:
DB PP x 5 (25#ers)
Sit-ups x 5
Air squats x 5
TGU x 1 ea (55#)
B. 10x:
HPC x 3 with fast turn-over (3@95, 3@105, 4@115#)
DUs x 30 [1:00] (UB except set 4)
C1. BB bi’s x 12 (30#)
C2. Skull crushers x 12 (30#) [1:00]

PT moves | 3x
A. Bicep opener x 5,5,5,5 (5#)
B1. Pillar to plank x 10
B2. KB arm bar x 5 ea/ea (30#)

26 May | Sa
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Prone y raise x 10
TVAs x 15

Warm-up things | 2x
Samurai squats x 3 ea @35#
Windmills x 6 ea @35#
Pistoles x 3 ea

Work |
A. Row x 12:00
B. 4x:
Side plank x :20 ea
HS hold + hip taps x 10 ea Walk walk + shoulder taps x 10 ea
KBS x 5 (55#)
C. Bike x 20:00

Stretch | 10:00

27 May | Su
Pre-warm-up | Two Bit Peak Trail +/- 3 miles
Warm-up | 3x
Wall balls x 10
Banded RDLs x 8 ea
SA KB snatch x 5 ea @35#

Work | Fave
A. BS 7 x 1 [3:00] (165, 6@170#)
B1. Sumo DL 5 x 5 [RI] (185#)
B2. Sled push x L [RI] (+135, 4@ +160#)
B3. SA BU KB carry x L ea side [1:30] (25#)
C. Wall-pressing DBs 4 x 20 [:15]
D. PT exercises

28 May | M
Mobility | 3x
GA sqwats x 10
Monster walks x 10 ea
Scap press x 10 – slow and deliberate AF

Pre-heat | 4 x 3 ea:
BTN press
Kang squat

Heat |
A. Cleans 10 x 2 working sets [1:00] (5@115, 2@120, 3@125#)
B. BTN push jerks 5 x 2 [1:30] (95, 100, 105, 110, 115#)
C. FS 5 x 5 med lbs [2:00] (120, 4@125#)
D. 3x zercher squat x 5 + rev zercher lunge x 5 ea [2:00] (85/75, 2@75#)

Th | Shoulder bugged a little on the start of the bench presses; adjusted my position and that seemed to help. Made a discovery on the curl-ups: pressing through the heel really turned up the burn. Like when you flex your foot really hard on dead bugs. Surely those things are related somehow.

F | Talked myself through each section of my workout, from MFR to the PT moves, but made it. Felt good after.

Sa | Mid-back on the right side is bugging me just a little. Modified the hip taps to shoulder taps; hip taps keep my on one arm longer than the shoulder taps do, and I was a little unsure about the lock-out. Need not be skerred next time.

Su | Really liked this workout, despite the fact I didn’t perform very well. Squats were shit. Struggled despite the lighter weight. Dang, that grunt work on part B. All the abz were felt, though not necessarily seen, during part C. Gonna up the lbs on my PT moves next go around.

M | Cleans felt rusty. Took some vid to assess what I need to adjust… Didn’t see anything at the time. Got home, watched again, and realized it was the speeds, again. Okay. BTN push jerks were really fun. I can start heavier next time. I say that a lot, “next time”… Am I too conservative, I wonder? Noticing I am struggling out of the bottom on all the lifts. Dang that was feeling so hot a month-6 weeks ago… Hmm. About a 30# difference between what I SL zercher and what I double-leg zercher… That caught up with me on the first set. Shed some weight and that was better. But dang, weakness was the right leg.

Back to it work week goals: Not to feel like the dude in black by Friday…


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.



“Man is the only creature that refuses to be what he is.” -Albert Camus

Fatally flawed: Just a salad, please

I’ve been chatting with a good friend of mine about getting back in the saddle; he’s a road cyclist but recently had a health scare that has kept him from riding. It’s interesting to hear him talk about his body. When he first started riding he was terrified that if he tipped over at a stoplight (a rite of passage for a road rider from what I understand) that he would break his back. His mental narrative about his body is one of weakness and brokenness.

My friend’s perception of himself reminded me of The Aussies’ conversation with StrongFit’s Julien Pineau. Pineau rejects what he calls “the Protestant view of the body” – that it’s something bad, broken, and requiring repair. Instead he argues the body is perfect; that it’s adapted seamlessly to the inputs it’s been given.

It makes me wonder how my friend could benefit by changing his internal dialogue from one of inherent flaws into one of beautiful adaptation; to appreciate the ability of his body to change, rather than something holding him back.

And because one of my flaws adaptations is over-thinking shit, can we take that idea outside of the body and into our relationships with the people we love? I totally drew a parallel between Pineau’s perspective and the discussion in this episode of Sex Lives, with French GQ sex columnist Maia Mazaurette. (Hmm, another Frenchie…)

Take a listen, get a different perspective, learn how to say fun things in French, and tell me what you think.

13 Oct | Th
Warm-up | 3x
Wall press x 10
Single-arm banded rows x10 ea
BB good mornings x 10

Work [Recovery] | 4x:
AD x 5:00 (71,75,77,78 cals)
Wall walk x 1 + 10 taps
Single leg RDL x 8 ea (35# KB)
Bicep curls x 12 ea (15# DB)

Stretch | 15:00

12 Oct | W
Mobility | 3x
SL adductor squat x 8 ea
GA squat x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Wall ball x 10
Walking lunges x 12

Work | O-lifting – Week 7
Segmented snatch + OHS 4 x 2 (75, 75, 85, 85#)
Pin front squat 3 x 2 (125, 125, 135#)
GHD sit-ups 3 x 10
ISO pull up holds x 4

Stretch 10:00

11 Oct | Tu
Warm-up | 3x
Row/Run x 100m
Wall press x 10
KBS x 10

Work | Class workout – MAP session
x 8:00, rotating:
Power clean x 5 (95#)
Walking lunges x 10
Row x 150m @ 80%
-Rest x 3:00-
x 8:00, rotating:
DUs x 30
Suitcase carries x 100m, switch manos @ 50m (53#)
Box jumps x 8 (24″)
-Rest x 3:00-
TGUs x 8:00 (44, 53#)

Stretch | 20:00

Tu | Those suitcase carries #abz Been a while since I’d done a MAP sesh and, oh yeah, I could tell about an hour after getting home.

W | With my back being so tight, I was prepped to swap Oly for some AD, but things felt okay; snatch felt speedy, though still not pushing it on the load. Failed on the second rep of the last set on the pin squats. Again with the abs on the GHDs.

Wednesday’s speedy snatch brought to you by cinnamon carbs

Th | Soooore caboose from those pin squats. Recovery workout inspired by the class workout: 300 FY. Right side of the caboose really bugging.

Harm Joy

“It’s not an adventure until something goes wrong.” -Yvon Chouinard

thanks mom
Thanks, Mom

The Germans have a word for what you just did there; shaden freude, laughing at someone else’s pain. If you wanna do it some more click here.

03 June | F
Pillars | 3x
Scorpion x 5 ea
GA squat x 8
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | 3x
DUs x :30
Wall press x 10
KBS x 10

Work | Happy Hour Class
10x, building:
Clean pull – Power clean – Hang clean (3 @ 95#, 3 @105#, 2 @ 115#)
Rest x 1:00 btwn sets
10x, building:
Power snatch x 1 (2 @ 75#, 8 @85#)
Rest x 1:00 btwn sets

Auxilliary | 3 sets:
Rev row sit backs x 6
Front scale x 2 + Pistol x 3
Back scale x 3

Stretch | 20:00

01 June | W
Mobility | 3x
SL Adductor squaaat x 8 ea
Wall rotation + press x 10
L-bow plank + fwd tap x 6 ea
TVA leg drops x 14

Warm-up | AD + Ropin’

Work | O-lifting
C + J 10 x 3 @ 65-70% (5 @95#, 5 @105#)
Tall cleans 3 x 3 (75,80,85#)
3 sets:
Windmills x 8 (15# plate)
Back extensions x 10

31 May | Tu
Warm-up | 3x
Run x 100m
BB stuff

Work | 6:00 Class, “The Finishers” MAP Sesh
10:00 @ 75%: (9 +5)
High-hang power clean x 5 @75#
Run x 100m
-Rest x 4:00-
10:00 @ 75%
-Rest x 4:00-
10:00 @ 75% (6 +14)
KBS x 5 (44#)
Ring rows x 5
Push press x 5 @65#
Row x 100m

Stretch + Shootin’ the shit | 30:00

Tu | Feeling fucking good.

W | That was some volume on the CJs. Tight right tricep. I don’t recall doing tall cleans before; fuuun.  Fatigued the flutes on the back extensions pretty good.

F | Lots of barbell this week. Dropped the last two sets on the first section because I had some sharp pains in my shoulder. Didn’t bug on the snatches.

Phone rant: How about you worry less about getting a cool video of yourself and focus on what coach is saying and what the fuck you are doing.  

Cmeer Mike G.gif
Screen problems: solved


Leveling Up

“It is easy to be heavy; hard to be light.” –G.K. Chesterton

so much bigger

One of my Sunday morning rituals is checking out the Sunday Secrets whilst sipping my coffee and tossing the ball around for Bo Bardi. That image is from this weeks post and it struck me. Do you ever have moments, or phases, where you get that feeling? Times when it seems the universe is telling you it’s time to level-up? I sure do. Maybe even as I write these words…

Here’s another one from this week, which provided some insight as to what in the hell the draw is to spin class. Dark room, loud music, painful seat, and a mic-ed up instructor that doesn’t stop screaming at you for the duration of class. I don’t get it.

oh so thats why they love spin class

Ah ha! Well, you just get on with your randy selves. Find your inspiration where you will.

27 Sept | Su
Summit Challenge Prep | Holbert Trail
South Mountain

26 Sept | Sa
Summit Challenge Prep | Piestewa Peak

Olé Class | Snatch:
1×1 @80% (80#)
1×2 @85% (85#)
3×1 @90% (90#)

Snatch Balance:
1×4 @60% (60#)
1×3 @65% (65#)
3×3 @70% (70,75,75#)

Stretch | 20:00

25 Sept | F
MFR | 5:00
Warm-up | 5:00
Front squat x10
Single-arm band rows x10 ea
Run x100m

Work |  Front squat (135# base)
Rest x3:00 btwn
5 @50% (70#)
5 @60% (80#)
3 @70% (95#)
3 @80% (110#)
3+ @90% (7 @120#)
5 rounds:
Front rack KB lunges x10 steps (26# KBs)
GHR x5
DUs x30
4 sets:
Dead bugs x1:00
Rest x1:00

Stretch | 20:00

24 Sept | Th
Mobility |
UBB Assessment:
Scapular Stability | Prone Y Raise
Core Activation | TVA Leg Drop
Hip Stability | Clam Side Plank
Strong Glutes | Super-Bird Dog
Postural Strength | Cobra
Strong Feet

Stretch | 20:00

23 Sept | W
C + J:
2+2 @80% (105#)
2+1 @85% (115#)
2x(1+1) @90% (120#)
Front Squats:
3×1 @75% (115#)
3×1 @80% (125#)
3×1 @85% (130#)
3×2 @90% (140#)

Stretch | 25:00

22 Sept | Tu
Warm-up | 5:00:
Jog x100m
Push press x5 empty bar
KBS x5 @35#

Work | 10:00 @ a consistent pace: (5+100)
Run x200m (sub row)
Wall ball x10
– Rest x4:00 –
10:00 @ a consistent pace: (9)
Body rows x5
DU’s x20
Box jump step down x5 @20″
– Rest x4:00 –
10:00 @ a consistent pace: (4+15)
AD x10 cals
Sit ups x10
Push-ups x5
Run x100m

Stretch | 20:00

Tuesday | It was raining like a motherbitch…


… And I didn’t deserve it! Sooo I subbed rowing on the warm-up and the first segment. Mother nature had calmed down by the last round, so run I did. The body rows were rough. My right shoulder really wants to shrug the moment I get a little fatigued. My solution was to let go of the bar, reset and try again. That seemed to do the trick, though it slowed me down a little bit, but…

Position > Movement > Speed > Load

What  is this training cycle I am doing called? The five sets with the last set being AMRAP?

Wednesday | So many front squats. Felt good, though that pesky right side was speaking just a little bit. Tight right lat, mid-back, and tricep in the front rack position. Was mindful of that and was prepared to stop if need be. But I didn’t need to.

Thursday | Holy sore abs! It had been a while since I did the standard ab mat sit-ups and ooh hay, did I feel ’em. Got my wig done earlier in the day. My entrance into the gymnasium went a little something like this…

My recovery workout was warming up a little bit then doing the Unbreakable Body Assessment. It was pretty enlightening, especially the Clam Side Planks and Super Bird Dogs. I swear I didn’t make those up. The goal this week is to establish a habit incorporating the pillars into my regime.

Friday | Some more front squats! Tilton instructed me to loosen my grip, which allowed me to get that bar really high, you know, pretty much choking myself. It’s painful on the collarbones, but man does help maintain the upright position!

Yep, the front rack lunges are still harder on the right side.

Saturday | Started the day out with some sunrise viewing from the top of Piestewa Peak. Oly class felt good, though I did the first segment twice because barbell math. The lady bar is not 45#. Right.

Sunday | Glutes are SO sore. This satisfies me as I’m not sore  AT ALL in my hip flexors, which in the past have been lit up after hiking and/or squats. Put in some extra time on the foam roller post-hike.

Holbert 9-27
Not pictured: Jennifer K, Kate, Amanda, Me and my spotted doggie

Nutrition | Some notes from the first 24-hour fast:
+2 hrs – I think it’s gonna be a productive afternoon without all of that “pesky” food prep, consumption, and clean-up. Shit, I should just go Soylent – think of how much time I’d have to do shit. And all that soy would totally give me bigger boobs. And leg fat. Ridiculous.
+8.5 hrs – hunger level 3/10, feeling pretty good.
+19 hrs – slept solidly. Got a solid 8 #ifonlythatwereinchesinsteadofhours
Woke up feeling like I had fitness competitors abs. Felt the hunger level go up a little bit during/after morning dog walk. I’d say my hunger is level 5/10.
+23 hrs – definitely feeling hungry, but in a surprisingly good mood. I did notice that I didn’t experience a “sleepy” phase this morning. No drowsy drive in, which can happen on occasion. And was called “chipper” by our structural engineer this morning. That’s a definite first.

Having a helluva time eating more carbs



“Life is like a roller coaster. Sometimes it’s fun; sometimes it scares the shit out of you.” -life advice from CKMcA

fun scary squirrel

28 May | Thursday
6:00 Class

AMRAP x8:00: (3 + 207)
Row x200m
BB sit-ups x10 (35# BB)
HRPUs x5
– Rest x4:00 –
AMRAP x8:00: (4 + :45)
AD x1:00
KBS x10 (44#)
Goblet squat x5
– Rest x4:00 –
AMRAP x8:00: (4 + 35)
Tire Hits x20
DUs x20
Zing  zows x7

Stretch | 20:00

27 May | Wednesday
Warm-up | 3 rds:
Row x:45
Wall press x10
V-ups x10
DUs x20

Workout | Power snatch 4×3 (65, 75, 75, 75#)
Reset between reps
Catch & hold in quarter squat for :02
Abs – braced
Glutes – engaged
Shoulder blades – doin’ their thang
Rest x 1:00 btwn sets
– then –
Power snatch 4×1 (80, 85, 90 (PR!), 95#)
Reset. Pause @ catch. Check-in.
Rest x1:00
– then –
Power clean 4×3 (80, 75, 75, 75#)
Reset. Pause @ catch. Check-in.
Rest x1:00
– then –
Death march 4×1 (15, 20# DBs)

Stretch | 20:00

26 May | Tuesday
Warm-up | 3 rds:
AD/Row x:45
KB Snatch x5 ea
Wall walk x2
Mobility movements

Workout | Power clean 5×1 (130, 135, 140, 140, 145#)
Rest x3:00
– then –
4 Rounds:
Bench press x4 (75, 80, 80, 80#)
right into
Buenas Dias x5 (95, 105, 105, 105#)
Rest x3:00

Handstands | 10:00

Stretch | 20:00

Tuesday’s workout was a nice ease back into things after the holiday weekend. Things felt good. When 140# is easy:

And 145# is not (Git under it, Morgan!):

Wednesday’s power snatch series was fun. Things felt good. So good that I PR’d on the middle set! For not having done the movement much recently, I was really excited. Fuck that qualifier – I am excited!

PR self high five
The high-five, remote coaching style

The death march was good. Next time I’ll start with the 20#ers. I attempted the 26# KBs, but looked like the middle section of the demo – stutter stepping. 

I enjoyed Thursday’s class workout, both the company and the breathing. I think the two hardest components were the tire hits and the BB sit-ups.

Trying to incorporate some quality gelatin into my diet for my skin and my ‘do. Made these hot chocolate cubes.

Hot Chocolate Squares. Better for you than, but not as delicious as, brownies

They do taste a little like hot chocolate, just with a chewy texture. Here’s the recipe from Real Food RN. Just make sure to add the water to the blender first. It turns out gelatin could double as cement and getting that shit out of the bottom of the blender may have required disassembly.


Blue Zones

“In soft regions are born soft men.” – Herodotus

Because a quote like that demands a lion

Found this TED talk about longevity to be really interesting, particularly the customs they follow in Okinawa – “ikigai” and Moai.

And here’s one about lions:

25 May | Monday
Warm-up | 4 rds:
DUs x20
Mobility Moves
Wall balls x10

Workout | Back Squat x6 sets
Rest x3:00 btwn
5 @ 135#
4 @ 140
3 @ 145
2 @ 150
1 @ 155
AMPRAP @ 135# (just 5)
– then –
3 rounds:
Front squats x6 @ 100#
Rest x1:00
KBS x10 (44#)
Rest x1:00
GHD sit-ups 3×10
Rest x1:00

Stretch + MFR | 25:00

24 May | Sunday
Active Rest Day
Geronimo Trail | +/- 4 miles

23 May | Saturrrrday
Mobility | 15:00

Workout | 10:00 of work: (5+200)
Run x200m
Power snatch x5 @65#
– Rest x5:00 –
8:00 of work: (3+15)
AD x15 cals
KB front rack lunge x10 steps (26ers)
Banded rows x10
– Rest x4:00 –
6:00 of work: (28)
AMRAP DU’s in sets of 10

Stretch | 25:00

22 May | Friday
Warm-up | 3 rds:
Wall balls x10
SA press x4 ea
Walking lunges x10
DUs x25

Workout | Back squat 3 x10 reps @ 95#
Rest x3:00
– then –
Single-arm press x8 ea (26#)
Rest x1:00
Banded pull-ups x5
Rest x2:00
– then –
GH raise 3 x6-8 (6,8,8)
Rest x1:00

Stretch | 20:00

21 May | Thursday
Rest Day

Nothing to report on Friday’s sesh. 

I was a little intimidated for the first portion of Saturday’s workout – with the running. (Get stronger, build the base. Repeat.) Having re-approached following the hip injury, and working on building strength and proper movement patterns, I’ve gotten used to getting barbell winded. I’m calling it that because, architect, not coach. But you know what I mean, right? Anyway, back to Saturday. The winded I got felt good. And front rack lunges are tough! 

Checked out a new-to-me trail on South Mountain Sunday. With low traffic and fun terrain, I’ll be seeing more of you next weekend, Geronimo! 

Squat Monday went smoothly, though I didn’t get many reps in on the AMPRAP. Things felt fine, just heavy. Heavy things sometimes feel heavy. Crazy! Added some GHD sit-ups for fun. Mostly I just wanted to see my muscles flex. What?

ahnold says it's okay
Ahnold understands