Behind the Scenes

“Sometimes it’s a little better to travel than to have arrived.” -Robert M. Pirsig

power pose
Arrival at failure or a power pose?

Fair warning, I’m gonna do that thing where I string some seemingly random threads together. Yes! I’m making you an afghan blanket just like grandma used to make. It’s for the summer-in-the-desert Netflix and AC chill. We all know it’s best done sans pants and when the blower kicks on, that ish gets drafty. Brrr!

Oh man, off to a good start, Gunz.

Aight times tres.gif
My weekend ‘flix binge

Let me set it up. The internet went down last week at my office. Then the server. And the phones. The daily dose of streaming music had yet to make my daily moments of gratitude…. Until about noon on day 1 of downage (let’s make that a word). When the only sound in the room is the click of your mouse and the voice of a well-meaning but over-sharing coworker, you become hungry for any noise rapido.

I’m pretty sure this is the only time I will ever say this: Facebook (and unlimited data) to the rescue. The first thing in my feed was this conversation with My Girl Kate (Galliett – not actually my girl, but we’re vibing in a limbic resonance kinda way, at least one-directionally):

Isn’t it interesting, the split screen comparison of the backdrops of each human… Hmm. What’s that say about each? *eye brows* Anyway, I really like what Kate had to say, in particular on the matter of our human desires to go “right to do the handstand” in life – resisting or disregarding all the tedious, boring, crucial, delicious (choose your adjective and your mindset) work it takes leading up to it. The dudes at BBS touched on it this week, too, the “rush to greatness” and the desire to just do the cool stuff. I think we can call that Insta-itis. Friends, I get the fever, too.

The allure of all the shiny, shiny shit on Instagram got me thinking about a dude whose work I was introduced to in a theory of architecture class during grad school, Guy Debord. His work, The Society of the Spectacle, is all about “the gaze”. Courtesy of Wikipedia (which does a way better job of summarizing it than I can. Throw them some bones):

“Debord traces the development of a modern society in which authentic social life has been replaced with its representation: ‘All that once was directly lived has become mere representation.’ Debord argues that the history of social life can be understood as ‘the decline of being into having, and having into merely appearing.’ This condition, according to Debord, is the ‘historical moment at which the commodity completes its colonization of social life.’”

Sounds like the moment is now. Though maybe it’s best we converse on the matter. Maybe over a scratch meal…?

My last random thread (Fuuu… that’s gonna be one comfy blankie) is about the eats, the value of home-cooking. Did you know last year Americans spent more money in restaurants than they did on groceries. (Right. This means zero grounds for bitching about the cost of groceries.) I couldn’t agree more with Tamarkin’s take on meal delivery services, but man, there’s so much more that “goes to waste” when you’re not involved in the process (note that rabbit hole, those of us who gather our meats and veggies from a retailer). Similar to the joys of suffering through a workout, the task of creating with others fosters more that the “thing”, it feeds that connection to your people. It’s like time under tension, but with food. Shared effort for the win.

I’ll leave you with this behind the scenes from the man with the bongos, who totally gets why a person might wanna keep an afghan (little “a” friends) handy on the front porch.


02 June | F
AM | Friday Hike Club!
Piestewa Peak

PM | Globo Mountain
Mobility | 3x
Cossack lunge x 12
Scap press x 10
Rev curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7
AYTs x 5 EA

Train | [Repeat]
A. Deadlift 7 x 3 (185, 4@195, 2@200#) [2:00]
B1. SA DB snatch 7 x 3 ea (35, 2@40, 3 @45#) [RI]
B2. SL hip bridge x 10 ea (5@20, 2@17.5#) [1:00]
C. Lat pull downs 4 x 10 (60, 3@70#) [1:00]

Stretch | 15:00

03 June | Sa
Mobility | 3x
Wall slides x 10
GA squat x 10
Pope clammies x 15 ea
TVAs x 15

Train |
A1. Row 3 x 300m [RI]
A2. FLR + taps x 12 [RI]
A3. KBS x 5 (44#)
B. 10 x PC + HPC x 2 (3@115, 4@125, 3@115#) [As req’d]
C1. [Cable] Pallof press 3 x 12 (40#)
C2. Kneeling BU KB press x 6 ea (24, 20, 18#)

04 June | Su
Mobility | 3x
OHWL x 10
Hip CARs
Glute press x 10
Prone Y raise (abs – check) x 10

Train |
A. Row x 15:00 (Pretty comfy pace, 3457m)
B. Seated hammie curls 4 x 12 (80#) [1:00]
C. Heeeip extensions 4 x 12
D. Zercher reverse lunges 3 x 8 ea (75, 85, 85#) [1:00 btwn legs]
E. Bike or treadmill x 20:00 (bici)


F | Morning hike was pretty fucking sweet. Felt good! Was pleasantly surprised with my capacity and recovery.

day of the donut.JPG
National Day of the Donut… Taco… Pancakes

PM sesh… The DLs felt really strong and easy off the floor. As noted previously, part B is pretty nice cardio. I dropped weight on the SL hip bridges when I noticed I wasn’t able to completely open the hip at the top (a point the emphasized) on the left side. Did the pull-downs with the long bar grip. Yep, felt em.

Decided to hit the scale in the ladies locker room. Results: 163.3. It’s just a number, but I think I’m still gonna do Friday weigh-ins for a while #collectingdata

Questions: I would like to put on some muscle. What do I need to delta to make this happen? What am I missing? Why are my priorities not reflected back? Why does “D-backs” sound like “D-bags” e’rytime? How do they make coffee that has notes of peanut butter and chocolate? And does that still make it Paleo? 

Sa | My butt is real sore from the repeat workout. The cleans felt nice and speedy, so much so that I wanted to see how they felt out the bottom. Dropped some lbs and finished the last 3 sets with a tall clean. I was feeling very “technically proficient” compared to my compadres in the “functional training area”. Do you even know what you’re trying to accomplish there, bruh?

sure would.png
The KnBUKB press (Nailin’ the acronyms – next up greeting cards and paint colors) are pretty solid on the right and crap on the left. Workin’ on it, man.

Su | Low back spoke to me a little during the row… Hike? Deadlift? The combo? But things felt fine on the extensions and lunges. How the eff do people hangout in the hammie trap between sets?!? I lept outta that contraption as soon as I fucking could each round. Fire! Mirrors are totally helpful during the Zerchers.

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Mind Traps

“How you gon’ win when you ain’t right within?” – Lauren Hill

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Getting Your Head Right from my girl, Kate.


09 June | Th
Warm-up |3x
AD x 1:00
WB x 7
BB row x 10
Side plank + leg lift x :20 ea

Work | EMOM x16:00
Evens: KBS x 8 (3@ white, 5@ red)
Odds: DUs x :20
-Rest x 4:00-
6 sets:
GH raise x 5
Rest x 1:00
Banded rows x 10
Rest x 1:00

Auxiliary | 3x
Rev row sit backs x 6
Front scale x 2, pause, Pistol x 3 ea
Back scale x 2
Stretch | 20:00

08 June | W
Warm-up | 3x
Row x 1:00
BB back squat x 8
BB press x 8

Work | Oh-lifting
Back squat + chains 5 x 3 (155,155,165,165,170#)
Snatch-grip DL 3 x 3 (125,145,145#)
3 sets:
Push Press Hold-outs x 1 (1:06 @85#, :58 @95#, :53 @105#)
Samurai squats x 5 ea (35,44,44#)

07 June | Tu
Work | 6:00 class workout
Bench Press 4 x 4 @ 22×2 (65,85,65,65#)
Rest x 3:00 btwn
3 sets:
Rev Zerchers x 6 ea (75,85,95#)
Rest x 1:00
DUs x 50 (UB)
Rest x 2:00

Stretch | 15:00


Tu | Man, the tempo bee-inch was frustrating. Just getting the position cause some pull in my tricep and lat. Need to reconnect with Raymundo.

W | All the squats are feeling really good. Why do I always wanna keep the booty high up on the snatch-grip DLs? Dropped my ass a little on those and that helped keep the work in the rear region. Those press holds are awesome! So much shaking.

Th | All the things felt good. On the GHR, does it matter that it feels super easy, even when doing all the squeezing? I picked up a 10# plate and held it behind my head to make it more challenging. And to make it look cool. I mean, without a reverse hack one has to get creative in demonstrating goofy looking shit.

Did the auxiliary pistoles without hold up my toes with my hands. Little wins.

that time I held the baby
Highlight of the week, no doubt. Just blowing up some balloons and hangin’ with the dopest baby in the ‘nasium

Desire Paths

“Nothing ever is. Everything is becoming.” -Heraclitus

 

the plan
I love that the plans of the universe are unbound, whether intentional or by happy accident

There are some lovely metaphors for life intertwined in the notion of desire paths. Intent, design, intuition and circumstance influence our course, through physical space and our transcendental journey.

Here’s a snap from my senior year book, illustrating my plans:

96goals
Me and my bangs at Senior Prom with a couple of my besties, Sue and Shanna

It appears there have been some deviations. And some overlap.

Now, if you’ll excuse me, I’m going to fire up some Garth Brooks and get my two-step on.


Jan 30 | Sa
Work | O-Lifting
Clean pulls 5 x 2 (115,120,125,130,135#)
2-Position cleans (high hang + above the knee) 5 x 1 (115,115,115,120,125#)
Jerk drive 5 x 2 (95,105,115,120,125#)
3 sets:
Buenos dias x 10 (65#) (Switched to GHR x 10 for round 3)
SA Chinese row x 10 (15#)

Pre-brunch Stretch | 15:00

Jan 29 | F
Pillars | 3x
Wall press + rotation x 15
Reverse curl-ups x 5
Side plan clammie holds x :45 ea

Warm-up | 3x
Row x 1:00
Bench x 10
Banded rows x 10

Work | Bench 5 x 2 (95,100,90,95,90#)
GHR x 5 (performed 7 reps ea set)
AD x 2:00 (30 cals)

Stretch | 15:00

Jan 27 | W
Work | O-Lifting
Snatch pulls 5 x 2 (105#)
Snatch 5 x 3 (mid-thigh, below knee, ground)
3 sets:
Samurai squats x 5 ea (26#)
Handstand holds
Banded horizontal pallof presses x 10 ea

Stretch | 20:00

Jan 26 | Tu
Pillars | 3x
GA squat x 8
SB dawgs x 10 ea
Prone Y raise x 16

Warm-up | 3x
Snatch-grip RDL x 5
Snatch-grip row x 5
Snatch pulls x 5
Hang power clean x 5

Work | EMOM x 20:00, rotating:
Power cleans x 3 @ 95#
5 step-ups ea + 5 scap push-ups
-Rest x 4:00-
TGU practice x 10:00 (53#)

Stretch | 10:00

Jan 25 | M
Pillars | 3x
TVA leg drops x 15
Elbow plank w/ reach-thru x 6 ea
Prone Y glute press x 10

Warm-up | 3x
Monster walks x 12 ea
Banded clammies x 12 ea
Banded hip bridge x 12

Work | Back squat + chains 5 x 2 (165,175,175,180,185#)
4 sets:  3 sets:
Pistols x 5 ea
Wall runs x :30
SL atomic plank tucks x 3


Monday |  Right knee tracks inward on the pistols, but easier getting out of the bottom on that side. Interesting. Did three sets because my low back started bugging on the last round. Really thought I couldn’t do the SL planks, but with Clegg’s encouragement I did do one round of those. You’d definitely need to rotate legs! What are you training when you do the SL atomic tucks? Tried a few rope climbs since the class had the apparatus set up. Got about half way up. Not sure if my “pull” is weaker, or my ass is heavier. Wait. Yes I do. Number B.

Tuesday | The right hip and low back are bugging a bit. The elbows felt a little slow on the cleans, but speed improved as the rounds went on. Next time on the step-ups I might add a KB in each hand… I mean, if my coach said it was okay. Got up to white KB on the TGU’s!
Wednesday | Went light on the samurai squats because my lower back on the right side told me to.
Friday | First couple sets of bench I was not engaging the right muscles; felt week. Adjusted my position and got those back muscles involved and things went smoother.

Saturday | Everything felt pretty good, minus the buenos dias-es. The GHRs are feeling really strong though. I really felt those jerk drives in my abs; I like it.

Okay, so here it is February. Feeling more fired up and needing to mentally get back on track. Here are the things I want to work on:

  • Nutrition: I’m going to do a visual log of my daily eats. I’m testing a new method to be accountable to myself without tracking macros. I don’t know if it will work, but it’s more fun that just writing it down… I’ll give it a shot and see if it’s helpful in anyway.
  • Aerobic base: I’d like to incorporate some more of that; the winded minute on the rower tells me it’s gonna suck. But there’s goodness in the suck.
  • Training day frequency:  What if I were to adjust the number of training days from 5-6 to 4, maaaybe 5? What if I go a little harder and or longer on the days I am in the gym, but be there less often. It’s not that I don’t love it, I do. But I also love other things – like calligraphy, and architecture, and I need allocate some more time to those other spheres. Does that make sense? I think this one will be a challenge for me, but I’d like to see if I can actually make more progress reducing my frequency. Or is that not how it works? Talk to me, Tommy!

 

 

Living Room Recess

“This is the real secret of life — to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize it is play.” – Alan W. Watts

A few weeks ago, my girl Kate posted an awesome video on her Instagram feed. Contrary to what usually pops up on the social media feed, it wasn’t a clip showing the “perfect” ____ (fill in that blank). The perfect lift, the perfect muscle-up, the perfect straddle-to-handstand… drool. Instead, it was by her own definition, a “FAIL” clip. And I couldn’t have <heart> ed it harder. I loved that it wasn’t just another highlight reel.

The content of the caption is what really got to me. Kate (I feel like we would be friends, so we’re on a first name basis here) talked about taking 20-30 minutes everyday for “play” in her living room to just move around and explore what your body is, or is not (yet) able to do. Just check it out here…

//platform.instagram.com/en_US/embeds.js

Sounds fun, right? And what a good way to check in with yourself as to what’s moving well, what isn’t, what hurts like b-jesus, etc. I have the perfect spot set up in the new Casa de Zeebus for just such a thing. So the hit list for the time being: Sleep, Play, Reads.

What’s your hit list for the week?


21 Sept | M
Warm-up | 3 rounds:
RDL x10
Row x200m
DB reverse fly x10  (5# plates)

Work | Deadlift x5 sets (205# base)
Rest x3:00 btwn
5 @50% (105#)
5 @60% (125#)
3 @70% (145#)
3 @80% (165#)
3+ @90% (7 @185#)
3 sets:
KB single-leg RDL x8ea (35#KB)
Right into
KB swing x10 @44#
Rest x1:30
EMOM x12:00
Wall walks x2 (6 rds)

20 Sept | Su
Rest Day
Hiking | Geronimo Trail
@ South Mountain
5-7 miles depending upon whose app you ask

19 Sept | Sa
Work | Olé Class
Clean + Jerk 5×1 @85% (115#)
RDLs 3×4 @100% (135#)
BTN Jerk:
4 @60% (80#)
4 @65% (85#)
3 @70% (95#)
3 @75% (100#)
2 @80% (110#)

Stretch | 20:00
MFR | 5:00

18 Sept | F
Rolling | 5:00
Warm-up | 3 rounds:
Front squat x10 reps – empty bar
Single-arm band rows x10 each arm
Run x200m

Work | Front squat x5 sets
Rest x3:00 btwn
5 @45% (75#)
5 @55% (85#)
5 @65% (100#)
5 @75% (110#)
5+ @85% (3 @125#)
– then –
5 rounds:
Sled wak x100m (2@115#, 3@140#)
Front rack KB carry x50m; Farmer’s carry 50m back (35# KBs)
GH raise x5

17 Sept | Th
Cleaning floors for time
Protein: 123g


Monday | The right shoulder was buggin’ a little bit. Didn’t feel it too much in the deadlift, a little bit as the weight approached 200#, but it wasn’t feeling good on the wall walks so I stopped after 6 rounds. Also, 2 wall walks OTM can get cha breathin’ pretty good. Here’s the vid of the DL:

Almost Dextered Sansone there giving me advice midway through the lift. Also, totally thought that last rep was ugly when I was doing it, but it doesn’t look so bad in the vid. Maybe could have gotten a couple reps in there…

Sunday | First hike in a while. and the first one to kick off our Summit Challenge practice. I really like the Geronimo Trail; there’s not a lot of traffic and some nice view of downtown. But mostly, there aren’t any people. Did I say that already? Sore glute media (That’s the plural form of ‘medius’, right? OR the butt channel. Hmm…) today. Not sure if it’s from the hiking or the O-lifting, or the combination.

Saturday | Note to self: I gotta get to the gym earlier to warm-up for Oly Class. The C&J’s felt great! Had to remind myself a few times to stick with the Rx weights as they felt lighter than usual  #trusttheprogram

Friday | Front squats felt good, just heavy by that last round. I feel like the abs are the weak point…

The sled drag, rack carry portion was good; those rack carries are always… enlightening.

Thursday | We had a doggy digestion/lack of dog door situation on the homefront, so it was a different kind of workout/rest day.

In other news, I am a winner! I mean, obvs.

pooped pants
I don’t know. It just made me laugh…

But seriously, I won a free membership to the Unbreakable Body program. What?!? That’s right the one with my girl Kate. Haaay! I am still in the initial phase of assessment, but am excited to give it a try.

First day of the second cycle of nutrition challenge is in the books… I’m looking forward to seeing where it takes me, especially with that fasting day and the sleep component. I have a lot of questions but know they will likely answer themselves here in the first week or so.

 

Who’s Your Kevin?

“You are just me, living a different life.” -Aubrey Marcus

the first Kevin I think of
The first Kevin that comes to mind… handling the groceries like a boss

I’m not sure if it’s the pool or the remote location, but house-sitting seems to have taken my podcast consumption to another level. Having caught up on all my usual ear snacks, I sought and found a new-to-me podcast and, oh man, was it good. The Rules of Success Podcast Episode #40 features Kate Galliett. I found it to be an awesome conversation. I’ll tease you with what I found to be some of the highlights:

  • Who’s your Kevin right now? Who are you Kevin to? Who are the people who are helping you develop as a human?
  • There’s more than one road to Rome. But not Ahwatukee.
  • Take what’s good and leave the rest. There’s something to take away from any situation.
  • How you do one thing is how you do everything. If Kevin trains with shitty form Kevin carries the groceries with shitty form. I think you could extrapolate this further, too. How you train is how you work is how you love, etc…
  • We find who we need to. How neural drive can translate to the intangible components of life, pulling energy and people to us. It’s the Law of Attraction!

So, who are your Kevins…?


19 July | Sunday
Active Rest Day

Dog-walk + an aerial fitness class
DTP 45DNC Day 05 (10)

18 July | Saturday
Mobility | 10:00

Workout | EMOM x30:00 (95#)
Deadlift – Hang Clean – High Hang Clean – Push Press
swapped Front Squat for the Push Press half way through

Stretch Class | 20:00

DTP 45DNC Day 04 (10)

17 July | Friday
Workout | 30:00
AD x5:00
Wall balls x5

Stretch | 20:00

DTP 45DNC Day 03 (10) 


The last few workouts have been all about keeping the wheels greased and seeing how the body feels. I’m a good kinda sore from the barbell EMOM on Saturday. Sunday’s aerial fitness class focused on stretching and mobility, and that felt good. I continue to work on sleeping in a good position, trying not to irritate the shoulder or the hip. Things are moving in the right direction; I’m feeling better than last week.

Coming off the first weekend of the Nutrition Challenge, I found that I’m eating more carbs than I thought I was, though the Qwest bars could be a contributing factor. As I’ve killed the box of bars already, I’ll be switching to the protein powder this week. We’ll see how that changes the breakdown. I’m still working on getting that protein number up to where it should be, but being back in my own kitchen can’t hurt.

I’ve exceeded my daily allotment of calories as determine by My Fitness Pal on two of the challenge days so far. I don’t sweat it because I don’t log my activities. It’s my understanding that the calories are a rough target, but that we should put more emphasis on hitting the macros. I suppose this depends on the individual and where they are at. How is that ALWAYS the answer!?

I don’t log my activities because it seems so imprecise, so relative. What one person considers rough, another might find easy. This article from NPR links to an activity compendium which is very extensive and very specific. Where do you draw a boundary between exercise and activity? My personal aim is be more active overall, so I try not to compartmentalize which activity “counts” and which doesn’t. But then again, I guess it comes down to the individual.

So when it comes to the fitness apps, and life, the benefit isn’t in the tool, it’s in how you use it. Thanks, Katy Bowman.

07-19-01

Ebb & Flow

“Life doesn’t get easier or more forgiving; we get stronger and more resilient.” -Steve Maraboli

life wears water wings
If life were a toddler in water wings

 

I just started listening to a new podcast by Stephanie Gaudreau over at Stupid Easy Paleo. On a recent episode of Harder to Kill Radio (yeah, how great is that title) she chatted with my girl Kate Galliett. They covered all the usual topics, but the part that had me hollering “yes!” at my iPhone was their conversation about mindset.

“Unpack that story. Fit for real life means you move well, you think well, and you move well through space and time, meaning you – as a whole human – carry yourself forward… You’re not held back by beliefs that are self-limiting.”

They continue on with a discussion about resiliency and being able to ebb and flow with whatever it is that life – and the people in it – bring to you. And how then, this whole-being fitness leads to self-evolution. (Yes!) And, like iterations of software, we become upgrades of our former selves. I find myself to be Leah 3.7, on the cusp of 4.0. There has definitely be 3 significant demarcated iterations amongst the incremental ones.

So, what version of yourself are you…?


27 June | Sat-Ur-day
MFR | 10:00

Warm-up | 3 rds:
Wall balls x10
Wall Press x10
HRPUs x8
V-ups x10
Mobility moves

Workout | EMOM! x30:00
Rotating:
Bench Press x5 (65×2, 75#xR)
DUs x30
Power Clean x1 + Hang Clean x2 (95×2, 105#xR)

Straaatch | 20:00

25 June | FriGAY!
Warm-up | Mobility:
Hip bridges
Clammies
SL Hip bridges

Workout | Front squat 5×1 (115,125,135,145,145#)
– then –
EMOM x10:00 (75#)
1-1/4 front squat x3 @50% of “A”
– then –
EMOM x10:00
KB swing x10 @44#

Stretch | 20:00

25 June | Thursday
Rehab Socks/Rest Day

24 June | Wednesday
Happy Hour Class!

Workout | 30:00 rotating
Farmer carries x100m (44s)
Wall walk x2
Row x400m
AD x30 cals
Rope x:50

Stretch Class | 20:00

23 June | Tuesday
Rehab Socks/Rest Day


This week, things felt a little tender and tight on the right side, so I backed off quite a bit and took a couple rest days. I hit the foam roller a little too hard on Monday and irritated things rather then expediting my recovery.

I don’t think it’s a single movement that fires up my hip region; I think it’s that I’m still in the process of re-establishing the brain-glute pathway and correcting my movement pattern on that side. Who knows how long it took to develop, so it’s understandable that it will take some time to correct. (I write that last line merely as a note to myself; I seem to have to constantly remind myself that this isn’t a matter of fixed or broken. It’s a process. The process is the goal.)

Moving on, Wednesday’s class workout felt good, though it was tougher than I’d anticipated! That row- AD combo was challenging.

I approached Friday’s workout with a, “Let’s just see how this feels…” mindset. I didn’t push it on the single rep front squats and was prepared to drop weight on the 1-1/4 version, but didn’t need to. I incorporated some “glute activators” in the warm-up – an effort to gain some mental awareness there. Between all the stimuli and the short shorts in the ‘nasium, sometimes I get distracted…

distractions
Ya herrr?

Okay, back to squats. Here are rounds 9 and 10 of the Front Squat EMOM:

Saturday things were feeling pretty good. Did some light MFR and a solid warm up. Chose to go with an EMOM as I wanted to do some work whilst keeping myself in check on the volume and the movement patterns.

Finally, and randomly, I dig using the skittle plates. It’s a bit of a mind game – they take up less space on the bar so I feel like I perceive that there is less weight loaded. Just an initial hypothesis, but I’ll be interested to see how things progress.

Today’s “Questions for TG” segment is brought to you by the latest and greatest from The Wolf. This week’s Paleo Solution Podcast features Coach Summers, and you know  how that guy keeps it real. They spend some time discussing the Jefferson Curl. I don’t know if this is a good demo but as I didn’t see a free version from GB, and seeing this guy has a beard…

I just (working on that) found it interesting what Coach Summers has to say – how it doesn’t matter how strong you are if you aren’t mobile. Word. I really liked that podcast episode.

06-27-01
Ate my body weight in protein for, what likely was, the first time ever on Friday. Holy shit, that’s work. Hopefully it gets easier as it becomes more of a habit… and after I have my tiger paws on the supps.

 

 

 

Mirrors

 – What Susie says of Sally says more of Susie than Sally –

Do you ever catch yourself doing something that, well…

Ah, the ’90’s were so amazing. Do you remember LA Gear?

I had the white pair.

End of tangent. Back to the hmm…

Lately I’ve been really fucking irritated fixated on the cheater at our ‘nasium. So much so that I began to think, huh, why am I so preoccupied with this person? After some deliberation, I’ve concluded that the source of my frustration with this individual is that I used to be her. Not that I ever shorted reps or lied about my time on the Stair Master (We’re talking the 90’s here, people!) but I most definitely have cheated myself.

There needs to be an emoji for this
Me. At the ‘Nasium. Eyeing the Cheater. There needs to be an emoji for this

When I think about that person I was – and hey, the one constant in our lives is change; I’m a different person today that I was last week in some capacity – I wonder, what would have helped me recognize the foolishness of my ways? Someone calling me out? Someone washing me in their wisdom? Someone leading the way? For all I know, I was surrounded by supportive, knowledgeable people bashing their foreheads in frustration trying to get me to listen. But I wasn’t there yet. (Like Arya and the Many-Faced God, perhaps. The summer will be long without Game of Thrones.) The path is the goal. No one can find it for you.

“Discovering one’s self, one’s talent and ambition and learning how to express it is a creative process so may not be rushed… In the end, the process takes as long as it takes — you can’t push the river.” – Mark Twight, Why

Finally, not the 90’s but appropriate for this week…


22 June | Monday
Feeling-a-little-broken-again Day
Warm-up | MFR + Mobility

Workout | AD x25:00
Wall walks x2 every 5:00

Stretch Class Version 2.0 | 20:00

21 June | Sunday
Rest Day

20 June | Saturday
Warm-up | 3 rounds:
Row x:45
Yump rope x:30
Mobility

Workout | “Flight Simulator” (15:19)
DUs in UB sets: 5,10,15… 45, 50,45…15,10,5
My rep scheme: 5…40,42,45,44,48,50…5

Stretch Class | 20:00

19 June | Friday
Warm-up | 3 Rounds:
Wall balls x10
Walking lunges x10
Row x:45

Workout | RDL 5×4 @4040 (95, 105,115,115,115#)
Rest x3:00
“Tempo – where the mojo resides”
– then –
EMOM x20:00
Evens – push press x3 @ 65#
Odds – AD x:30 @ consistent pace

Stretch + MFR | 25:00


Friday | I wondered how heavy I should go on the RDLs. I knew when I got there.

Saturday | Sheeeit gets interesting after 40 (reps). I certainly hope so.

Sunday | Deployed all the recovery techniques…

Spring 2015 2015-06-21 007
New foam roller courtesy of Mike C

Monday | Tight on the right from calf to hip = Recovery sesh

My girl Kate Galliett dropped some knowledge bombs on The Simply Human Podcast. It appears that I could improve upon my glute bridge technique and modify my foot position during split squats. Check out her work in the garden…

06-22-01