fearsome > fearless

“You must understand fear so you can manipulate it. Fear is like fire. You can make it work for you: it can warm you in the winter, cook your food when you’re hungry, give you light when you are in the dark, and produce energy. Let it go out of control and it can hurt you, even kill you… Fear is a friend of exceptional people.” – Cus D’Amato

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Alexis Diaz | To be defeated by life is worse than to be defeated by death

21 Aug | M
Mobility | 3x
GA squats x 10
Wall slides x 10
TVAs x 15

Work | From the archives
A. Bike x 10:00
B. 5x: Row x 300m + Push-ups x 10
C. Bike x 10:00
D. 5x: Row x 300m + Chinese row x 5 ea (22.5#) + Jump lunges x 20 OHWL x 20
E. Bike x 10:00

Stretch, but mostly drinking water | 5:00

23 Aug | W
Mobility | 3x
Bird dogs x 12 ea
Shoulder CARs x 3 ea
Reverse curl-ups x 10
Popes x 15 ea

Warm-up | 3x
Wall ball x 7 @16#
KBS x 7
KB press x 4 ea

Work |
A. 3x BB only:
RDL x 3
Row x 3
Press x 3
FS x 5
Kang squat x 5
B. Back squat 5 x 5 @32×1 (130#) [3:00]
C. KB FR onto a 4” platform 3 x 10 (30#ers) [1:00 btwn legs]
D1. RDL x 10 (100, 110, 110#) [:30]
D2. Windmills (35, 40, 40#) [1:30]

Stretch | 10:00

24 Aug | Th
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slide x 10
Elbow plank + fwd tap x 10 ea

Warm-up | 3x
Wall walk + 10 taps
Ring rows x 7
Slam ball x 5

Work |
A1. Half-kneeling BU KB press 4 x 8 ea (15, 20, 20#) [:30]
A2. Pendlay row x 12 (60#) [1:30]
B. Concentric bench 5 x 5 (75, 85, 95, 3@90#) [3:00]
C1. Pull-up machina 3 x 10 (60#) [1:00]
C2. Dips x 10 (60#) [1:00]
D. 3x:
SA HP snatch x 5 ea (35#)
Farmer’s carry x 20m (50# KBs)
Bear crawl x 20m

Stretch | 10:00

26 Aug | Sa
Mobility | 3x
Wall slides x 10
Frisk squats x 3
Glute press x 10
Reaching dead bugs x 20

Work | Pre-Hump
A. Bike x 20:00
B. 3x:
Cossack lunge x 10 ea Cross-over step-ups
Handstand stills x AMSAP
DUs x 20
C. Bike x 25:00
D. EMOM x 10:00: KBS x 7 + push-ups x 5

Stretch | 15:00

27 Aug | Su
The Hump(hrey’s)
9.5 mi


M | Unreal sore from Sunday’s squats. I see how that whole hypertrophy training works der, with all the reps. Rolled through an archived workout to alleviate some of that soreness. Subbed overhead walking for the jumping lunges. Random workout observations:  row cadence is tricky when someone is rowing right next to you.

W | New moves: kang squat. Felt those lots in the posterior chain and hammies. Back squats felt good; lots of “finding the glutes” on  reps 4 & 5 – and keeping it explosive on the up – kept me at 130#. The front racks onto a plate – is that core stability work? That’s where I felt it – like keeping the chain connected.

Th | The concentric bench were interesting, and perhaps made easier because the safety supports were a little high (if I put them lower the barbell would have bench resting on my chest). Bench isn’t a strength of mine, so being able to do 3 sets of 5 at 90# surprised me. Reduced time under tension – since you are starting at the bottom? The pull-ups were hard, but felt really good, positionally – as did the dips. Ooh dem bear crawls….

crawlin fierce.gif

Sa | No sooner do I yammer on about the body feeling fucking amazing, then my right hip flexor decides to pretend it’s a glute. Hey, dude! (ya just know it’s a dude) You’re a tiny little guy; you’re not sized to pick up that kinda work. Anyway, that’s why I dropped part “D” and dropped the cossacks (those did NOT feel nice on the right side). Spent some additional time mobilizing that right flexor. We will see what tomorrow brings.

Su | Oh, The Hump. What a great hike! The weather was lovely; no storms, some picture-perfect fluffy clouds, and chilly at the top. Due to some navigational detours I got a later jump than I had planned, but, man, that didn’t take away from the experience at all. Until about 11,000’ up I felt fantastic, breathing good, but not a big deal. But man, shortly after passing the 11,100’ marker it got rough. From the saddle to the summit was very challenging. It took 2:30 to summit and about that (2:15) to descent with a good half hour at the top, taking in the general splendor aaand snacks! The cereal treat bar – Rice Krispies, but sub Cap’n Crunch (Right!? Fuck yeah! Or so I thought…) may not have been the best idea. Shortly thereafter I was pretty sure I was gonna vomit. Buuut I didn’t. Also got a gnarly headache which didn’t resolve itself as quickly as the upset tummy. In hindsight, I’m gonna attribute them both to the altitude.

And if you ever wonder what’s the faster way to go from zen to murder, my answer would be the commute from Flagstaff to Phoenix on Sunday afternoon. The solution: mix tapes and some dirty spice from Late for the Train #tipsfromSavage

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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.

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“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…

okaaay
Start

But increasingly feelings like this cat in a bowl…

ya own bowl
Finish

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.

Presence

“It’s not easy to go beyond seeing what is missing in order to appreciate what is still there.” – Archie A. wisdom

Live Right Now.


02 April | Sa
Pillars | 3x
TVA leg drops x 15
GA squats x 8
Elbow plank + fwd tap x 6 ea

Work | O-lifting
BTN jerk 5 x 2 (90,95,105,110,115#)
1-1/4 Back squat 4 x 3 (115,125#…)
SA DB row 3 x 6 ea (35#)
3 sets:
Hollow rocks x :30
Rev hypers x 6 (14#)

01 April | F
Pillars | 3x
Prone Y rise x 8(x2)
Heep hikes x 15 ea
Banded clammies x 15 ea

Warm-up | 3x
Wallballer x 8
OH walking lunches x 10
DUs x 20

Work | AD x 30:00
Wall walk x 2 + T2B x 5 @ e’very 5:00

Stretch with Victoria | 20:00

31 March | Th
Pillars | 3x
Scaption press x 10 @ 6s
SL Adductor squat x 8 ea
SL Elevated hip bridge x 10ea

Work | 30:00, rotating:
AD x 20 cals
Sled x 200m @ 115#
Row x 1:00
Parallettes hold x :20
Plate pinch x 50m (green skittles)

Stretch | 20:00


Thursday | Sometimes the bros in the corner decide to use all, okay some, of the equipment you had planned to use recovering, so you adapt. And then you find great things that you have never done or not done in a while.

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This covers the reverse  hyper extensions, too

The holds on the parallettes was nice and challenging as were the plate pinching. Gonna be able to grip on all the things.