Better Meat

“If you can’t beat ‘em, eat ‘em” – Jeffrey Dahmer

better meat.jpg
R. Crumb illustrates “cardio”

Robb Wolf is making the podcast rounds promo-ing his new book, Wired To Eat – which is currently on my coffee table waiting to be consumed. His chat with The Aussies pulled ahead of the pack by one of their standard closing question: If you could interview anyone (alive) who would it be? Wolf’s response: a tag team interview with Jenna Jameson and Jane Goodall. So paleo.

But seriously, the books sounds like an interesting read, or listen – for the duration of a 45-minute stint on a bike, perhaps. It even features some hands-on testing! Everyone’s favorite subject: but what about me?

If you are not amused by the ‘meat’ pic… Scram! Just kidding. Here’s one that involves more of the protein you’ll actually eat. Like chew. And swallow – for the gainz. Click the image source to check the whole article. Knowledge is power. And power takes up more than half a bike seat.

better protein.jpg
“More Protein, Better Protein” by Diana Rogers, RD, of Sustainable Dish

And if all that’s nice, but you’re hungry for some fitspo, I got you. Courtesy of Jocko:

26 Apr | Tu
Mobility | 3x
Wall slides x 10
Banded clammies x 15 ea
TVAs x 15

Work | “Cardio Glaze” – makes ya high like a donut
Bike x 10:00
5x: Row x 300m + push-ups x 10
Bike x 10:00
5x: Row x 300m + Chinese row x 5 ea (25#) + jump lunges x 20
Bike x 10:00

Stretch sesh | Quit yer bitchin’, Sara!

27 Apr | Th
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Side plank + leg lift (still with the knee) x :20 ea
Reaching dead bugs x 1:00

Work | “Observations”
A1. SL hip bridge hold 3 x :30 ea; Right into
A2. TGU x 3 (45#); Rest x 1:00
B1. Hip extensions 3 x 12 (25, 20, 10#); Right into
B2. Rev lunge x 5 ea (30, 25, 25#)
C. Deadlift 5 x 3 (185, 4 @195#); Rest x 3:00
D1. Box step-ups x 10 ea; Right into
D2. DUs x 40

28 Apr | F
Mobility | 3x
Cossack lunge x 8
Prone Y raise x 10
Glute press x 10

Work | “Whiskey Dick”
A. Bike x 45:00
B. 5x:
Handstand hold x :30
Jump rope x 30 singles
Quad hip extension hold x :20 ea
Step-ups x 10 ea (18”)

Tu | Didn’t want to show up. But I did – and got really into it.  I see what you did there – mixing up the bike with the rows. Was really happy with how the push-ups felt. Tried to not let my quads touch the floor which seemed to help keep me in position. The rows felt retarded on my left side – on my right I can fill the muscles engage in sequence – not the case on my left side. Feels like I am pulling from my trap and neck. My low-back began to bug the last 2 rounds of rowing. 

I still experience the occasional “what the fuck is going on here” moments at the globo…


But increasingly feelings like this cat in a bowl…

ya own bowl

Played around with some wall stands and position work during the stretch. Couldn’t help but listen in on a PT sesh during my stretch. Sara – I’m pretty sure no ‘h’ – prefers whining to working.

Th | I think I got “A” wrong – ended up doing 18 TGUs in total. Is that right? I’d pulled the 50# KB anticipating doing the last round with that, but fuuuuuh no! The hip extensions with weight got heavy fast; really felt them in my very low back. My right hammie was bugging a little throughout the workout. Were the step-ups supposed to be weighted? Noticed I was doing the pike thing whilst jumping rope. I feel like there’s a little kink in the chain somewhere…

F | Decided to name the workouts for fun times. Today’s is named thus as sitting on that bike for 45:00 puts my crotch to sleep… but also makes me sweaty. Felt a little self-conscious on the handstands at the globo (seriously it’s a little strange with the game crowds there) but focused on my own shit and did the work. Totally couldn’t do single jumps with the rope! Haha! Forgot to film, so no off-your-seat footage to share.


Breaths, Brains & Beliefs

“Your life is an advertisement for your beliefs. You can never force it on anyone who isn’t interested. If they want what you have, they will come to you. Let your life be the evidence; let it speak for you.” -Emily Maroutian

Beliefs of the Archer

“Take three breaths and get back to it.” A cue I’ve repeated under my breath with some frequency the last few weeks, not while pushing through a workout, but instead as I step into the coaching world. I knew I had a lot to learn, but pulling back the curtain and attempting the doing has been, at times, overwhelming. There is so much more to it than I could have imagined! (A common realization when you’re learning something new, right? Yet, still somehow surprising.) It’s so exciting! … And terrifying.


The acts of learning, listening, growing, teaching, all require an open mind. As I attempt to do all those things, how do I let go of what I think I know to make room for new ideas? I am reminded of Manson’s Law of Avoidance here: we resist anything that threatens our identity. So true. Vegetarians are wrong and CrossFit is dumb; Grass-fed cow is tasty AF and if you want to be better get your disengaged glutes on the Strength & Conditioning gains train. Obvs.


The theme of keeping an open mind has been recurrent this week. The Universe delivers. Actually, that should be “the pulvinar nuclei deliver”. Hold that thought…

It turns out our brains are liars, sort of; in a white lie kind of way. Our brain functions to give us maximum fulfillment. And it does that by reinforcing our established beliefs. I “stumbled upon” forty-two articles on maintaining an open mind because my brain recognized my hunger for them and filtered my intake accordingly. Sorry, Universe. It’s crazy how much our ability to learn and discern information is tied to our beliefs and values.

“If you want someone to accept information that contradicts what they already know, you have to find a story they can buy into. That requires bridging the narrative they’ve already constructed to a new one that is both true and allows them to remain the kind of person they believe themselves to be.” – Christie Aschwanden

All this cognition is paramount in determining the achievement (or not) of your goals, according to this week’s MMPP. The Aussies’ guest, Dr. John Demartini, comes across a little cray at first, but redeems himself by owning that wig of his, and, at least in my book, by avoiding speaking in absolutes: unbiased like a boss. Similar to Manson’s Law, Demartini argues that we will resist what we perceive as road blocks and embrace what understand to be incremental steps in the achievement of our goals. As he puts it, “We resist what’s IN our way, and accept what is ON our way.” So then, in the teaching/coaching/burning-and-growing (say it like the Ah-noldt), we must be able to connect the what (it is we are doing) to the why (it aligns with our beliefs/goals**) to the how (it will get us where we want to go).

Whoa. This shit blows my mind wide open… sip, sip, sip.

**Part of the conversation is about conflicting actions and goals, and incongruency in perceived and actual beliefs – the values we aspire to have; the beliefs we feel we “should” give priority. You know, how on dating profiles everyone says they love to travel and read, that is,  until you inquire into the book they’re reading or the last place they explored. Uhhh… #speechless

Demartini has an online “quiz” (yeeeeees) to help you decipher what your actual values are. Check it.

13 Feb | M
Mobility | 3x
GA squats x 10
Single-leg elev hip bridge x 10 ea
Hanging [straight] leg raises x 8 (use abs, not momentum)

Warm-up | 3x
AD x 1:00
KB swings and snatches x 5 ea
Banded rows x 10

Work | [From the archives]
RDL x 4 @5050 (125, 135, 145, 145#)
Rest x 1:00
Single-arm seated press x 8 ea (26#)
Rest x 1:00
Barbell hip thrusts 4 x 12 (145, 145, 155, 155#)
Rest x 1:00
Shiny new assault bike sprints x 10:00,
Work x :20
Rest x :40

14 Feb | Tu
Mobility | 3x
Hip hikes x 12 ea
Elbow plank + fwd tap x 10 ea
V-ups x 10

Warm-up | 2x
Row x 1:00
Banded rows x 10
SL banded RDLs

Work | EMOM x 30:00, rotating:
Bench x 5 @ 75#
DUs x 40
AD x 1:00

15 Feb | W
Warm-up | 3x
Bird dogs x 10 ea
Scap press x 10
Elevated wall slides x 10
DUs x 20
KBS x 10

Work | O-lifting
A1. Clean pull 4 x 2 [build] (155, 165, 175, 175#)
A2. Clean high pull x 2
B. Clean + jerk [build] heavy single in 5 sets (115, 125, 135, 145, 155, 155# (clean only – PR city)
C. Clean + jerk 1 x 5 @85% (135#)

Stretch | 10:00

M | The hip and low back are bugging so I’m taking a break from the squatting. It’s hard to isolate the variables, but I am pretty sure the kicker was the Peralta hike last Sunday, which is a bummer because it wasn’t anything crazy! Just a casual morning hike. Apparently my parts disagree. Though I also think the hip and back are a litmus for my stress/excitement levels. It’s funny how positive things cause the stress too. Don’t wanna shade this joint in negativity.

Tu | I will remain calm and get in as much of my own training time in as I can whilst learning new things. Repeat x 100.

W | Was unsure whether or not I’d join in the Oly workout; this being the consideration:

Absolute answers

Wrapped up my warm-up and rolled in. Things felt good – ‘no’ to the pain pregunta – so I rolled in. Even the heavy C+J’s felt good. Raymundo noted my trunk shifting on every one of the jerks though. His thought is that I’m lacking stability on the right side so I twist to the left to find it. We’re going to investigate.

Back to Oly, PR’d my clean @155#. Missed the jerk. Here’s me being an 85% jerk… and pressing out at the top. Fuuu…

Handsome Matty’s post has me taking note of my heart rate for the next week or so to establish a baseline.

In Motion

“The only difference between a rut and a grave is the depth of the hole.” -The Gun

[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.


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
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
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
Single-leg hip thrusts x 12 (15, 20, 20, 25#)
Rest x 1:00 btwn legs
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.


“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.

Before & Afters

“It is impossible to begin to learn that which one thinks one already knows.” -Epictectus

Warning by Antoni Muntadas

I had to listen to The Aussie’s chat with Julien Pineau a couple times, just to make sure I didn’t miss anything. I then proceeded to assume all the positions that came to mind to test my version of the torque. I might have been doing the dinner dishes while listening, so the rubber gloves made it a little weird. But I’m not above weird. 

15 Sep | Th
Mobility | 3x
GA squat x 10
SL elevated hip bridge x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 20 cals
SA press x 5 ea
GHR x 7
Banded rows x 10

Work | RFESS 3 x8 ea @32×1 (10# DBs)
Rest x 1:00 btwn legs
RDL x 5 (115#)
Rest x 1:00
BB hip thrust x 8 (135#)
Rest x 1:00
Handstand walk x 15′ (got about 7′ max, w? 3 attempts ea)
Row x 150m (34, 33, 32, 33s)
Rest x 1:00

13 Sep | Tu
Mobility | 3x
Elbow plank + fwd tap x 8 ea
SL elevated adductor squat x 8 ea
Reverse curl-ups x 8

Work | EMOM x 12:00, rotating:
Front squat x 5 @ 75#
Row x 150m
-Rest x 4:00-
EMOM x 12:00, rotating:
OHS x 3 @ 65#
Slam balls x 8 (30#)
-Rest x 4:00-
EMOM x 12:00, rotating:
AD x 1:00
KBS x 10 (53#)

Solo stretch whilst zenning out to mix tape | 20:00

12 Sep | M
Mobility | 3x
GA squat x 12
Scap press [d-e-l-i-b-e-r-a-t-e] x 10
TVA drops x 15

Work | 30:00, rotating:
Farmers carry x 100m
AD x 1:00
Row x 1:00
GHR x 10
Reaching dead-bugs x 1:00

Started the week off light, checking in with the back and the hip. Yep, still there. Pretty much rode that wave the rest of the week. The back seems to be recovered, though during stretch I notice my range of motion during some of the twisting positions is limited a bit. I’m jumping in on the class today to test if O-lifting is an option for Saturday.