“Sometimes magic is just someone spending more time on something than anyone else might reasonably expect.”  -wisdom from Penn & Teller’s silent half (the latter)

like wabbits.jpg

To create magic in the kitchen, spend some extra time on the nuts. And leave little counter space…

17 Apr | Tu
Warm-up | 3x
KBS x 5 (35#)
SA snatch x 3 ea
ATW x 3 ea direction
RDL x 7 ea

Work |
A. 5x:
Row x 300m
PUs x 10
Air squats x 10
B1. SA DB press 4 x 8 ea [1:00] (20#)
B2. Dips x 10 [1:00] (66#)
C. Bent-knee hanging leg raise 3 x 10
D. McGills 3 x :45 ea
E. Bike x 20:00

Apr 18 | W
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 10
TVAs x 15

Work |
A. Sumo DL 7 x 2 [2:00] Go by feel (195, 205, 4@215, 225#)
B. 4x:
Sled walk x L (sled +135#)
KB FR carry x L ea Cross-over step-ups x 5 ea
SA OH carry x L ea SC carry x L ea (55#)
C. Bike x 20:00

Apr 20 | F
Warm-up | 3x
Samurai squats x 3 ea (30#)
Banded row x 8 ea
Banded RDL x 8 ea
Pistols x 2 ea

Work |
A. Stairs x 12:00
B. 5x:
KBS x 10 (50, 4@55#)
SL RDL x 7 ea (45#)
SA press x 7ea [1:00] (25#)
C1. Dips x 10 [1:00] (72, 66, 2@60# assistance)
C2. Pull-up machine x 10 [1:00] (72/66, 3@60#)
D, McGills 3 x :45 [:15 btwn]

21 Apr | Sa
Warm-up | 3x
Bike x 1:30
Wall balls x 10 @15#
OHWL x 16
Slam ball x 5 @20#

Work |
A. 10x Snatch + OHS [2:00] (75, 85, 75, 4@80#)
B. PC 10 x 2 [2:00]
C. Zercher squats 4 x 5 [1:00]
D. Stairs x 10:00 40:00

22 Apr | Su
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Wall-pressing dead bugs x 20

Warm-up/Test the back status | 3x
RDL x 3
BB row x 3
Press x 3
Kang squat x 3
DUs x 30

Work |
B. PC 10 x 2 [2:00] (3@115, 3@125, 4@115#)
C. Zercher squats 4 x 5 [1:00] (105#)
D. Bike x 20:00

Tu | Canyon calves in full effect. Felt so good to foam roll. You better believe the booty and the hip didn’t bug at all… over due for some brit brit.gifThis workout smoked my upper body; started with the push-ups – it’s been a while. Continued with the OH pressing and deeeips – it’s been a while. And finished with the hanging from the bar… felt like I could barely get my hands over my head. Hahaha! But felt good to move. Need to get back in a consistent routine.

W | The DLs felt good… until I want to do the KB carries on part B. Mid-back on the right side was not having it. Adapted to just keep moving. Where duh fuc did my motivation go for realz? Still feeling zapped…

F | Increase in the desire to be at the gym today, which felt nice. Really liked part B. The dips and pull-ups felt way stronger than they did Monday – maybe more recovered from the Canyon? The longer time on the McGill makes my neck hurt – gotta investigate where I need to adjust that. Fuck my noggin is heavy.

Brit Brit with the neck demo. Man, she always comes thru…

Sa | Warm-up – good. Snatches were feeling a little rusty, with the first could sets being power snatches. Seven set was the best snatch I’ve done at the globo! Got all the way under it – no power. Some might call this a squat snatch, even. Obviously, those people would be wrong, and we would classify them with the people who hike blasting their shitty music. Anyway, got in position for the next set, created tension in my arms for the pull and oooooh mid-back on the right side – so angry. This has happened before – on that side, with the snatches – so I took the rest of the workout to the stairs and am hoping a little rest is the Rx.

My coach really is from the future, and knows his shit; stress and barbell equal a bad idea for this chic. A good reminder to shake off my ego, and lean on my coach’s knowledge, experience, and outside perspective.

Su | Actually wanted to go to the gym today. Of course you did, Gunz, because even the slightest of injury reminds you what it’s like when you can’t… Anyway, didn’t have a plan just wanted to move and see how things felt. The back felt good – a little tender on that side with the foam roller, but I didn’t dig in. Mobility and warm-up felt good so I went for it – the rest of Saturday’s workout, but light. I subbed a longer session on the bike for the stairs since I did a bunch of that yesterday, and miiiiight go for a sunset hike after I get a few things done at work. Yeah you read that right.


The Space Between

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor Frankl, Man’s Search for Meaning


A post shared by Angie Contreras (@angiec_143) on


Today’s quote brought to you by the JRE, on accountability, recognizing your role(s), and picking up scents (and 421 other things because it’s the JRE). It pairs nicely with scotch and this article on how the manner in which we express our emotions (or don’t) affects our health; for example, the difference between being with anger vs just being angry.

Anyone else humming DMB? I’ll take responsibility for the earworm…

04 Nov | F
Warm-up | Row x 500m
BB row x 8
BB RDL x 8
KBS x 8

Work | 10x
Back squat x 2 @ challenging weight (155, 160, 8 @ #165)
Rest 2:00
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
Death march 3 x 20 steps (26# KBs)
Rest x 1:30

Stay bendy | 15:00

03 Nov | Th
Mobility | 3x
GA squats x 10
COB holds x :20
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Wall balls x 7
Banded rows x10 ea

Work | EMOM x 10:00, rotating:
Clean + FS + FS @ 115#
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + taps x 10
Slam balls x 7 @ 30#
– Rest x 4:00 –
TGUs x 10:00 (44,53, bottoms up @ 26#)

Stretchin’ wit da beeyoches | 20:00

02 Nov | W
Mobility| 3x
Wall rotation + slides x 10
Single-leg elevated hip bridge x 12 ea
VA drops x 15

Warm-up | 3x
Row x 200m
DUs x 30
Fun with the pipes

Work | O-lifting
Clean pulls 4 x 2 (175, 185, 185, 195#)
Hang clean + high-hang clean 6 x 1 (3 @125, 2 @130, 135#)
Single-arm seated press x 6 ea (26#)
Side plank + leg lift x :45 (knees/hips/shoulders aligned, stacked + open, squeezing the flutes like a mother bitch)
Stretch | 15:00

Tu | Being with anger meets whisky for dinner: not very nutrient-dense, but makes for good stories. 

W | Heeeby weights felt good. 

Th | Rain coming down + overhead doors up = a glorious perk of the new digs. I swear I’m gonna slam ball(s) until my ass is as close to hitting rubber as possible on my snatch. I’m coming for you 120#. 

F | Last time I did this workout at 150#; felt really good today at 165#. Notes for next time.

“I want to start a fire”

Not really. Unless we’re talking a campfire. That sounds nice… Listen to Episode #56 for some context

Sometimes you just need to laugh. Mortified Nation is the answer. Recently took a listen to the podcast version, also hilarious. I particularly enjoyed the 3-part series on Forbidden Crushes. The “Vice” Principal, indeed… Did you keep a diary as a kid? Do you ever reread them? It’s funny to look back with a wider lens, to recall when the little things were the big things and how much all that has changed. Or not. The drive to just make out all the time, still strong in this one.

16 May | M
Pillars | 3x
Wall press x 10
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | 3x
Wall balls x 7
Push-ups x 7
Sit-ups x 10

Work | EMOM x 20:00, alternating:
Snatch x 3 (3 @ 65#, remainder @ 75#)
Bench x 3 (80#)
– Rest x 4:00 –
EMOM x 10:00:
KBS x 10 (53#)

Auxiliary | 3x
Rev row sit backs x 6
Rest x 1:00
Pistoles x 3 ea

14 May | Sa
Warm-up | Mob + AD + DUs

Work | O-lifting
Clean 5 x 3 @ 60% (85#)
Clean + Jerk 5 x 3 @ 67.85% <— Reverse math! (95#)
Clean pulls 4 x 2 (165,175#…)
3 sets:
Vertical jumps x 3
Pendlay row x 5 (65#)
3 sets:
Plank hold x 1:00
Handstand press outs x 3
Scales + 5s hold  x 5 ea leg, both directions

Straaatch aka Spooning aka Savoring | 20:00

Saturday | The body is feeling good and so are the movements! The volume on the C+ J’s was quite a thing, despite the light load. More weight on the barbell next time on the Pendlay rows. The Meow Crew got to chatting after class about stretching and how some people hate it. We decided th0se people are crazy. 

“If the best in the world are stretching their asses off to get stronger, why aren’t you?” -Coach Sommers

Wore my test pants out with the amigas in the evening; the white ones without any extra. A little more room around the middle than before, whilst maintaining the snugness in the leg and booty regions. Measurable data.

Monday | Weighed in before class because I keep thinking I am going to do a measured carb-cycling run. Then I start logging my food and want to poke my eyes out, so… Either way, I was a hundret-fiddy-nine el bees. 

The workout felt nice. No notes required. The auxiliary work. Okay, am I the only one here who has been spelling/saying that word incorrectly for… hmm… ever?! Right up there with ‘for all intents and purposes’. And ‘Worcestershire sauce. Anyway, on the, say it with me now, awg-ZIL-yuh-ree portion, I performed the pistols from the box, working on not needing to hold my foot up with my manos. 

Bring It

“The only Zen you find on tops of mountains is the Zen you bring there.” ― Robert M. Pirsig

Hiking list addition: Geronimo Head and Battleship Mountain in the Sups

The grammar police tell me that quote should read “… the Zen you take there”, but I’ll cut Bob some slack, since he’s opened the door for some visuals from the third best movie of the ’90s!


And because quizzes are the best, and self-awareness is paramount, find out which Bring It On cheerleader you are here. I’m C-C-C-C-Courney.

09 April | Saturday
Warm-up | 3x
GA squats x 8
Scaption x 7 @ 6s ea
Monster walks x 12 ea

Work | EMOM x 30:00, rotating:
Run x 100m
Wall ball x 7
C+ J x 1 (3@105#, remainder @ 115#)

Mobility | 15:00

08 April | F
Pillars | 3x
Legs drops x 15
Prone glute press x 10
Wall press x 10

Warm-up | 3x
Row x 1:00
DUs x 20

Work | 4 sets:
Box squats x 5 (95,105,110#…)
Banded hip thrusts x 1:00
GHR x 8 (-,10,15,15# plate)
Rest x 2:00
TGUs x 10:00 (5@35#, 5@44#)

Stay bendy | 15:00

07 April | Th
Warm-up | Dodge ball x 20:00

Work | 4 rounds
Row x 250m  AD x 30 cals
Tire hits x 20
Knees to elbows – string them bitches together x 10
Suitcase carry x W of the gymnasium (53#)
Reverse hypers x 8 (14#)
Scorpion x 4 ea
Seated sled pull x 1

Stretch | 20:00

Th | That was the most fun I’ve had warming up (for a workout) maybe ever! Cuidado, Orlando… I’m coming for you, Boludo.

My low back was really tight after the Oly side planks; the row didn’t feel nice. Subbed the AD and it was all good. It was fun to workout with the 6:00 crew.

F | Friday booty sesh. Focused on: vertical shins on the box squats, keeping the tension throughout the entire movement on the thrusts (#torque), and being mindful of how I was initiating the movement on the GHRs. TGUs are still one of my faves.

Sa | The Zen quote applies across the board, as everyone brought it; fantastic Saturday gymnasium vibes. Did the class workout with Ali, modifying wall balls for burpees. Focused on: not bottoming out on the WBs, getting under it on the cleans, and positioning the barbell properly in my manos on the jerks – wider grip, barbell back. During a post-workout chat with Ali I discovered that I’m doing it wrong, or at least less efficiently on the running, with my hips leading the way rather than my chest… Notes for next time.

Diverse Botanicals

Ah, The Little Prince. Such a great read. Never mind that it’s allegedly for the teacup humans. So are boobs, but many an adult enjoy those as well.

I’m not so keen on roses, but peonies… Peonies are my favorite! They’re gonna make an appearance in the hip ink of 2016. Peonies. The word itself looks and sounds almost like another favorite of mine. Though a tattoo of a penis would be weird.

What kind of peonies do you prefer?

24 Feb | W

Work | O-lifting with Amanda!
Halting snatch pulls – shin, above the knee 5 x 3 (105#)
Push jerks  5 x 2 (95,105,110,115,120#)
Back squat + chains 5 x 2 (165#)
3 sets:
Face pulls x 15
Seated box jumps x 3 (24#)
Chinese row x 10 ea (20#)

Stretch |20:00

Kept it light on the lbs, as to not fuck up my hip/back/shoulder situation. All the movements felt good, even at the bottom of the back squat. Maaaybe went a little too conservative on the box jumps. (Note to self for next time.) The face pulls were a new experience, and man, did I feel it in my uppah back.

Feeling good this morning, too. No tightness in the low back or anything.

Super Dirty Birds

“If the only way the most productive can be successful is by suppressing the productivity of the rest, then we badly need to find a better way to work and a richer way to live.” -Margaret Heffernan

dirty feet
Okay, those might be turkey feet, but I appreciate the effort to pretty-up those suckers

I am not a big chicken eater. Eggs, absolutely – e’eryday! But those sad-looking, limp pieces of flesh that look like something you’d stuff a bra with… no way. Maybe it’s the fact that in the ’90’s, during my low-fat, high-carb decade, chicken was the only meat I allowed myself to consume. Or maybe it’s because they are such dirty birds. Especially those poor creatures that are conventionally raised and slaughtered. Not to mention all that Omega-6. Oh, wait, I just mentioned…

But it turns out that chickens can teach us some interesting things. In particular about work and productivity. You can hear all about the “super chickens” and what they can tell us about ourselves on the TED Radio Hour, The Meaning of Work. Do it. And then go find yourself some pastured bird.

04 Oct | Su
Rest Day
Bikram Yoga x90:00

03 Oct | Sa
MFR | 10:00
Pillars | 3sets
Reverse Curl-ups x3
Hurdle Step Overs 2(x6)
Hip Hinge OH Raise x10
Hip Hikes x15

Work | Olé
Clean + Jerk
6x(3+2) @80% (110#)
1RM (115,125,130#)

Stretch | 20:00

02 Oct | F
MFR | 10:00
Pillars | 3 sets
Hanging Leg Raise 2(x5)
Reverse Table x10
Scap Press x6 @5s ea

Work | EMOM!
28:00 rotations;
Deadlift x4 @135#
Wall Balls x10

Stretch | 20:00

01 Oct | Th
Pillars | 3 sets
TVA Leg Drop x14
Banded clammies x10ea
Prone Y Raise x8 (twice)
Super Bird Dog x8ea

Warm-up | 3 rounds
Run x100m
KB push press x5 @26#
Dbl KB swing x5 @26#

Work | MAP
10:00 @ a consistent pace (8 rds)
Run x200m
DUs x20
– Rest x4:00 –
10:00 @ a consistent pace (5+5)
Body rows x5
DB push press x5 @30# DB
Air squat x10
Sit-ups x10
– Rest x4:00 –
10:00 @ a consistent pace (5+4)
AD x15 cals
Run x100

Stretch | 20:00

30 Sept | W
Warm-up | DUs + mobility
Olé | TnG Power Snatch:
2×4 @70% (70#)
2×3 @75% (75#)
2×3 @80% (80#)
High-hang pulls:
3×4 @70% (70#)
Snatch Balance NOT drop snatch:
1×5 @60% (of OHS 110#, 65#)
1×4 @65% (70#)
3×3 @70% (75,80,80#)

Stretch | 20:00

29 Sept | Tu
Rest Day

28 Sept | M
MFR + Mobility | 10:00
Warm up | 3 sets
Single-arm press x10 ea
DUs x30
Reverse DB fly’s x15 – use 5# plates

Work | Press x5 sets (70# base)
Rest x3:00 btwn
5 @50% (35#)
5 @60% (40#)
3 @70% (50#)
3 @80% (55#)
3+ @90% (10 @65#)
4 sets:
DB seated press x8
Rest x:30
Plank push-ups :30
Row x200m
Rest x3:00

Stretchin’ | 20:00

Sunday | Gloriously cloudy, cool(er) morning with some sprinkles + super sore hips = change of plans in the activities department. Subbed a Bikram Yoga Tempe class for the hike. It felt really great actually and with an exception of a few poses that just didn’t feel right (not a fan of the W-sit thing) the stretch and positions felt good. Curious to see how all the morning sweat affects the fasting, if it does at all.

Saturday | The workout on the whiteboard looked pretty minimal. Looks can be deceiving. That first segment was rough! Despite the temptation, I stuck with the Rx weight and things felt good, the movement strong. My tricep was pretty tight by the time we got to the second segment with the heavy jerks, so I didn’t go crazy.

The UbB pillar work was interesting. The hip hikes TOTALLY engaged that area of my back that gets tight when the hip gets a little bothered. And the hurdle step-overs revealed how there is definitely a difference between how my hips move on the left and the right.

Friday | Pappas helped me come up with a little EMOM; not typical behavior of an asshole. I performed the wall balls over by the GHD and learned that a persona really has to focus on the target over there. Hit the wrong spot, or if the wall ball doesn’t bounce off the wall, it’ll hit the ledger and BAM! wall ball to the face. Maybe even twice. True story.

Thursday | Did Tuesday’s MAP session. Definitely got my heart rate up. The most challenging 10:00 was the body rows with the air squats, though it wasn’t until the last two rounds that I had to break up the body rows.

Those Super Bird Dogs are hard! So much effort for such a tiny movement.

Wednesday | The O-lifting felt good, though I am STILL not giving myself enough time to warm-up. Need to change the start time in my head from 6:00 to 5:30/from 10:00 to 9:30 so I get to the gym earlier to adequately warm-up. I hate feeling rushed.

Love the snatch balance work. Those are feeling really strong.

Tuesday | Went to the gymnasium. Put in some time on the foam roller. Did some mobility work. Just wasn’t feeling it so I made it a rest day.

Monday | Here’s the press footage, as requested:

Things felt good. I like the push-up planks. Does it matter how fast or slow you transition between/hold each position?

Didn’t have the best week in the Nutrition Challenge department. As The Oracle pointed out, I think a lot of that had to do with the lack of awesome sleep. New week, so let’s try this again…


Speaking of the sweet sleep, I’m trying something new after listening to an episode of HER Body with Lucy Hendricks. I’ve been listening to that podcast a lot as it’s got lots of info about carb-backloading AND it’s one of the few great podcasts I’ve found that is geared toward women and the science behind what works for us. SO many podcasts are all about the fellas. So far, the episode with Lucy and this one with Jim Laird have been my favorites. I really like what Jim is contributing to the greater conversation.

Sept rearview-01
September’s Rearview