Take a Bite

“Are you gonna bark all day little doggie? Or are you gonna bite?” -Mr. Blonde, Reservoir Dogs

call for action

I was chatting with The Amazing Jennifer the other day during which she made a great point (she does that a lot): it’s becoming ever so common that “calls to action” are really “calls to think about shit”. Her words. Spot on. We are presented with something that needs to be addressed, and then urged to ponder it. Consider it. Sit on it. WTF. I like this image. It’s not about what you think about doing. It’s about what you do, how you live your life.

16 Sept | W
Mobility | 10:00

Work | Olé!
Snatch 2(x2 @75%, x1 @80% x1 @85%) (75, 80, 85#)
Snatch Mid-pull 4×4 @110% (105#)
OHS 4×3 @70% (80#)

Focused Stretch | 20:00
Protein: 140g

15 Sept | Tu
Warm-up | 3 sets
Single-arm press x10 ea
DUs x30
Banded rows x10

Work | Press 5x (Use 70# for %)
Rest 3:00 btwn
5 @45% (35#)
5 @55% (40#)
5 @65% (45#)
5 @75% (55#)
5+ @85% (9, 65#)
– then –
4 sets:
DB seated press x8 (20# DBs)
Rest x:30
DUs x30
Rest x:30
FLR + rings x:30
Rest x2:00

Stretch | 25:00
Protein: 134g

14 Sept | M
MFR | 5:00
Warm up | 3 rounds:
RDL x10
Yog x200m
DB reverse flies x10 (5# plates)

Work | Deadlift (Use 205# for %)
Rest x3:00 between:
5 @45% (95#)
5 @55% (115#)
5 @65% (135#)
5 @75% (155#)
5+ @85% (6 @175#)
– then –
3 sets:
GH raise x7
Right into
HS walk x2 (3′, 4′, 5′)
Rest x 2:00
– then –
Banded dead bugs 4×1:00
Rest x1:00

Stretch | 20:00
Protein: 133g

Wednesday | Resisting all the snatch jokes, the movement felt good. Looking ahead rather than at the floor really helps. Huh. The most challenging part of class was keeping a grip on the pulls. Those tiny lady bars are hard to hold onto! The OHS felt solid and everything feels good today – no pain in the shoulder or anything.

Tuesday | Man, I just couldn’t focus on Tuesday! I was thankful for the lighter workload. I mean, don’t need to be dropping barbells on my head or missing box jumps. I really thought I was going to kill it on the press, since the weight was so light, but by that last set I was feeling the previous work – including those SA presses. Here’s the vid:

Monday | Still had some tightness on the right, low back side. Remnants from last week. The deadlifts felt pretty good but I am certain I had more in me on that last set. But pulling the bar towards me kinda irritated the tightness so I didn’t go crazy...

The handstands themselves were solid like Christmas. The walking part, not so much. By the last set I was just doing shoulder taps (free-standing) since I couldn’t seem to move anywhere, I figured I’d make it a little more challenging. That did it.

Looking forward to seeing what the next round of Nutrition brings. In a timely fashion, this article, “Are Your Workouts Making You Fat?” appeared on my Twitter feed. It covers lifestyle and stress and touches on carb back-loading. It’s the kinda of article you re-read from time to time. Or laminate and wrap around the bottle of scotch and pint of McConnel’s in the freezer.

And this week’s Paleo Solution Podcast covered some serious ground on nutrition. Robb’s guest, Amy Berger, talks about re-learning the satiety signals our body sends and learning to let ourselves be uncomfortable, incorporating some shorter fasting cycles on a regular basis. It occurred to me as I listened that I actually do this, albeit unintentionally, on the weekends, typically not eating my first meal until around noon. This is also why then, that I tend to fail on my protein goals… So maybe I need to re-work that a little.

They also talked about Alzheimer’s and the role nutrition plays in it’s onset and treatment, which was really fascinating, especially when you’ve got a family history. Now, excuse my while I go look for my keys…


The Bigger Life & A Glorious Sunset

“At the end of the game, the king and the pawn go in the same box.” – Italian Proverb

dreams and nightmares
Dismaland – Photography Matt Tipper

Ya ever get stuck making an important decision, one where you’re split on the pros and cons? The Happier Podcast provided a solid tip on the matter: choose the bigger life. I love it because it’s so telling about the person making the decision. Helpful.

Especially if we are talking end of life care. Yeah, I totally just took it down a notch. But this week’s Freakonomics posed a really interesting question: If you were given a terminal diagnosis and there was an opportunity to take a cash rebate in lieu of standard end-of-life care from your insurance provider, would you take it? What would you do with it?

Gimme the glorious sunset. Bigger life over longer life, no doubt.

no smiling

27 Aug | Th
MFR | 10:00
Recovery | 20:00
AD x5:00
Wall walks x2

Stretch | 25:00
45DNC (10)

26 Aug | W
MFR | 5:00
Warm-up | DUs + Mobility
Work | Olé Class
TnG Cleans:
1×5 @65% (100#)
1×5 @70% (105#)
1×3 @75% (115#)
2×2 @80% (120#)
Jerks: 2x
1×4 @75% (100#)
1×3 @80% (110#)
1×2 @85% (115#)
RDLS 3×4 @110% of Clean (165#)

Stretch | 20:00
45 DNC (10)
Protein: 168g

25 Aug | Tu
MFR + Mobility | 15:00
Warm-up | 3 rounds:
Row x1:00
Back squat x10
Single-leg RDL x10 ea

Work | Back squat 5×1 (140,150,160,170,180# PR!)
Rest x3:00
3 rounds:
RFESS x6 reps @3030 (15# DBs)
Rest x1:00 btwn legs
Front squat x5 @110#
Rest x4:00
– then –
Row x2:00 (1967m)
Row hard x1:30
Row easy x1:30
Row hard x1:00
Row easy x1:00
Row hard x:45
Row easy x:45
Row hard x:30

Stretch | 20:00
45DNC (10)
Protein: 163g

24 Aug | M
Warm up | 3 rounds:
RDL x10
Walking lunges x20
KBS x10 @44#

Work | 4 rounds: (I did 3… oopsies)
Snatch grip RDL x5 (95,115,125#)
right into
DB bench press x6 (26ers, 35s, 35s)
Rest x3:00
3 rounds:
Pendlay snatch-grip row x6 (65#)
right into
Ring dip hold x:15
Rest x2:00
AB roll-outs 3×10
Rest x:30

Stretch | 20:00
45DNC (10)
Protein count: 154g

Monday | Per O-Lifting class a week or so ago, I was trying to focus on keeping the “water in the bucket” on the RDLs – not initiate the movement by sticking my ass out. Took a vid, but it’s sort of a shitty angle…

They felt good, with just a little pull in the right tricep. DB bench felt strong! I’ve tried to do it with 35# KBs before and failed. Succeeded this time. Dropped a round on part “A” accidentally. Focus. The rows were challenging as were the holds, locking out fully on the right side = herrrd.

Tuesday | The back squats felt good; like, better than they have maybe ever. On the last set (PR!) I felt myself shift forward a bit which stopped me from going lower – didn’t wanna collapse forward – but it felt good.

It’s crazy how different movements are feeling, especially the bench press and back squat. Having this kinda “oooohhh” moment… 

… So that’s how that’s supposed to feel.

Used the toe on the bench method my girl Kate suggested on the RFESS and hey now! Much less push off in the opposite leg. Really feeling ma’ abs during the front squats lately – at the bottom. The row felt good and I left the gymnasium with jello legs.

Wednesday | Was thankful for the lighter volume in this week’s Ole class. I was feeling the lifts from Tuesday, especially at the bottom of the cleans and the RDLs.

Thursday | A short recovery sesh to grease the groove. Spent some extra time stretching and foam-rolling.

Winding down the Nutrition Challenge. Looking forward to seeing the metrics.


Partitioning Life & Infinite Fitness

the better question

Partitioned Grocery Carts

Started the weekend off at the grocery store. As I unloaded my goods on the conveyor, I got a comment from the fella in front of me about not having anything “bad” in my cart. Eyes on your own plate, bro! But, I think he was trying to give me a compliment, so I just smiled politely…

smile politely

I typically don’t have trouble spending all my money on filling up my cart with a colorful array of fruits & veggies and a stack of creature foods. But I still found this segment about partitioning shopping carts to be a really awesome idea. It turns out that simply by dividing the basket of a shopping cart into two halves with duct tape (that shit is handy as fuck), shoppers increased the amount of produce they bought. We all just need a reminder once in a while, eh?

Partitioned Incomes

This week’s Paleo Solution Podcast features an interview with Jared Stone, author of “Year of the Cow – How 420 pounds of Beef Built a Better life for One American Family”. If you eat meat, you should listen to this podcast. I’m definitely adding this book to the summer reading queue.

The podcast covers the transition of cattle from pastures into and on CAFOs and corn-fed diets.  Robb dropped a stat about how Americans in the 1900’s spent 40-60% of their household income on food, compared to a fraction of that currently. This lead me on a tangent that really surprised me. Here are some visuals:

paritioned incomes-01
From an article on The Atlantic, “How America Spends Monday: 100 Years in the Life of the Family Budget” by Derek Thompson. Click the image to read the article

I wonder if we were to partition our budgets in addition to our grocery carts, If we might be a healthier nation…

Back to the podcast, I also really loved the evolution of the author’s initial question “How can I best use this grass-fed cow?” from an experiment in nose-to-tail eating into a much bigger interpretation of the same question:

“If I eat this grass-fed steer and I used the energy, the metabolic energy that it gives me and I go and I play video games for four hours, am I making the best use of that animal that I possibly can? If I go mindlessly surf the channels for two hours, am I making the best of that animal that I possibly can and that’s the other side that this forced me to confront and I didn’t expect it at all.” – Jared Stone

Okay, so, don’t waste that animal’s life by being a lazy fucking sloth – make a contribution. Got it.

Infinite Fitness

Lastly, I must mention the latest and greatest from the fellas at Barbell Shrugged. This week they have a great conversation with Kenny Kane of CrossFit LA. I really liked what this guy had to say. He also drew some cool diagrams on the chalkboard. Here’s a snippet in which he refers to one of them…

“Within this context, this pyramid to me is the physical. What is the physical? Twenty, thirty, forty percent? But the mental and emotional development, I put the word “infinite’ there because to me that’s infinite fitness. Maybe your metrics with age and time will decline, but if you’re mentally on it and if you’ve got your heart in the right place you’re going to continue to evolve with that disciplined physical practice over the arc of time.” – Kenny Kane

07 June | Sunday
Hike @ South Mountain
Geronimo – National – Mormon Loop
6.5 mi

06 June | Saturday
Warm-up | 3 rds:
AD x1:00
Wall press x10
Walking lunges x10
Mobility moves
DUs x20

Workout | Front squat 5×3 @105#
Rest x3:00 btwn
– then –
4 rds:
Death March 4 x1 @20# DBs (wall ball wall > whiteboard > back=1)
Rest x1:00
Single-arm press x5 ea (30# DB)
Rest x1:00

Stretch | 20:00

05 June | Friday
Warm-up | I can’t remember – didn’t write it down – but I did one.

Workout | (6 sets)
TGUs x50 alternating reps (35# KB)
Every 5:00, AD x15 cals

Stretch | 20:00

The TGU workout was a challenge. I started with the 35# KB and hoped to move up to the 44# KB for the last 10 on each side. But about halfway through I realized my actual goal would be to maintain using the 35#er for the duration. I did it. Next time: elbow sleeves. Rubbed those puppies raw. Haven’t done that since elbowing the heavy bag too many times.

Thought Saturday’s workout was gonna be recovery-ish. Ha! Those death marches are aptly named. Though one could also be called them heavy breathers. Mmm… let’s stick with the march. I really feel those in the glutei and my mid and low back. The front squats felt heavy considering there wasn’t a whole lot of weight on the bar, but I’m guessing the previous day’s get-ups made that so.

Loved the Sunday hike. The weather was beautiful, the trail quiet, and the company awesome. Screw Central Park, we’ve got you beat NYC:


I am giving a new food journal app a try. Why? Well, a little because I like to monitor shit, but I hate tracking macros. And mostly because it involves pics and the idea of having a visual food log seems fun and fresh. The app is called Two Grand. The interface is pretty nice and I like that you can find recipes and set & track other goals, as well, not solely the eats.



“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.


More or Less

“Less is more” – Mies van der Rohe

< = > This is not to be confused with > = <.

I need less

I’ve been wanting all the things lately. On occasion I’ve found myself in “consume” mode as a means of distraction. But in this instance, Tiger Paw really needs some accouterments. Jorden shared this great article, How to Program Your Mind to Stop Buying Crap You Don’t Need. Another approach is small (footprint) living. Downsizing your square footage really frees you up in a lot of ways, reducing decision fatigue and expediting the process of want v. need differentiation. When you only have so much physical space, the silly shit gets relocated to the Goodwill pile pretty quickly. And remember you can only wear one pair of shoes at a time.

Quality > Quantity

Little box > Big box

And if that doesn’t work you can always try heroin.

17 March | Tuesday

Mobility | 25:00

“Practice” | 30 EMOM!
Rotating on the minute:
– Hang power cleans x3 (105#)
– 20 DU’s + wall walk x1
– AD x30 seconds @ 75% intensity


16 March | Monday

Warm-up | 3 easy rounds:
Run x 200m
KBS x10
FLR x 1:00

Workout |
Back squat 4×5 w/2 second pause 3:00 rest (110, 120, 130, 140#)

3 sets:
RDL x8 (75, 85, 95#)
:30 rest
Box step-ups x8 each leg (45, 55, 60#)
2:00 rest

Monday’s warm-up running brought to you by someecards:

clapping thighs
Yep. It’s all muscle no doubt. Hold your applause.

Those pause squats are rough, but I’m improving! I wasn’t sure about being able to complete all 5 reps on that last set at 140#, but I did it. I am wondering how heavy I should be shooting for on the BB RDLs; Is it just a matter of going as heavy as you can? Position – Movement – Speed (in this case s-l-o-w) – Load? Maybe that’s a silly question.

I had a lot of  fun with Tuesday’s EMOM!

And bless the 3 chickens that gave their life for my lunches this week (Nom Nom Paleo’s Madras Chicken Salad). Your sacrifice to my “build a booty” campaign is much appreciated. Creature foods are delicious. And applause to my Whole Foods for selling the pastured birds.

Food & Fascia

“The more I read, the more I acquire, the more certain I am that I know nothing.” – Voltaire

girl v cat
This week’s goal: Be more like the little girl and less like the cat

It’s beautiful outside today. Sunshine collection outweighs assembling words, so bear with me. I really liked this week’s episode of Barbell Shrugged. I know, I know, I like every week of Barbell Shrugged! Jill Miller opened with a hip/shoulder scenario and then went right into a discussion on the diaphragm, asymmetry and posture. Um yes! I need to know more and have ordered her book from Amazon.

Also loved the latest from the ladies over at Balanced Bites. They have such a great dynamic. Liz is knocked up and all about the babies. Diane is not and has zero interest in the babies. And yet, they have maintained their witty banter and informative, entertaining discussions. There’s hope for us all!

There seemed to be a food theme to my reading list this week. First from Molly Galbraith we have, My New “Diet” – Exactly How I Eat Each Day. I shudder at the Diet Sunkist, but appreciate the overall message of “chill the fuck out and do what works for you and your goals”. It contrasted, but also complimented an article by James Barnum via Eat to Perform, How To Lose Body Fat and Keep It Off. I need to be reminded how all this shit works in our bodies. There were several links within that article I liked, but particularly the one, Feed Your Cardio: An Argument Against Using Cardio to Get Lean. What’s with all these remedial reads? That’s a conversation for coffee. Speaking of reading, how about this gem: 100 Legal Sites to Download Literature. I prefer to read a physical book myself, but it’s good to know there are options.

And finally, check out this photo essay showing people from around the world with their daily food intake. Visual food logging. I wonder if seeing an assemblage of what we ate each day would change our behavior, not just from a health perspective, but from a sustainable one.

08 March | Sunday
Mormon Trail Loop
@ South Mtn
+/- 5.0 miles

07 March | Saturday
MFR | 20:00

Warm-up | 4 rounds:
Wall balls x10
Sit-ups x15
DUs x20

Workout | Back Squat 4×2 (125, 135, 145, 155#)
400m run
KBS (35#)

06 March | Friday

05 March | Thursday

Training | 4 sets:
DB bench press x6 reps
:30 rest
Banded pull ups x5 reps
1:30 rest
– and then –
3:00 AD @ easy pace
15:00 AD 30/30’s
:30 sprint
:30 rest

Sunday hiking was fantastic. Being outside is my stress management technique, so I need to re-prioritize getting that in at least once a week.

Saturday’s back squats felt really great. The push-ups did not; After about a dozen reps on the first set, I dropped to my knees to keep my arms tight to my body and avoid the wing-flair-crooked-neck thing that everyone does when they fatigue. The run felt slow and heavy.

Friday’s rest day was good. No 15.2 for me.

leg day lucas
Hooray for the Open! Lucas loves leg day

Thursday. Oh, Thursday. I did a bunch of PT work Wednesday, some of which included pull-ups on some machine I am forgetting the name of. Essentially you lay on a sled at an incline and do pull-ups. Either I was fatigued from that or I was just mentally not into it. Could have been the latter…

get on with it

And lastly, noted for future 30/30 assignments: the “sprint” component is relative.

Trying a new thing. The stat block in isolation isn’t proving to be that helpful. Made a weekly “rear view” to see about spotting trends. We will see if it’s helpful or if it was just a fun-in-Illustrator exercise.


Delta & the Deep Six

That sounds like a band name, right?  

“When people are ready to, they change. They never do it before then, and sometimes they die before they get around to it. You can’t make them change if they don’t want to, just like when they do want to, you can’t stop them.” – Andy Warhol

Recently I’ve had a couple friends ask me about my experience with “Paleo”. It’s been a bit of a challenge to not overwhelm said friends with all my “weird” ways in response. I’m a passionate person who shares easily (or an opinionated loud-mouth, depending upon the audience) so when asked, especially by someone dear to me, I answer. Yessir.

Inevitably the converstion arrives at the issue of cost; money being that false motive we put out there when we don’t want to share, or don’t realize, what the real issue is. No one will call bullshit on your money excuse, because no one wants to talk about money! Thank god for the internet and the folks who ARE willing to do the talking (and the researching, writing, and sharing)! Robb Wolf breaks it down perfectly in his post, “Paleo is EXPENSIVE!”. I particularly enjoyed the “Hippy Excuses for Failure”. And while the original source of the article is down, this take** on “Is Eating Paleo Expensive or Are You Just Addicted to Shoes?” does it justice.

all the monies
If your monthly budget told your story what would it say about you? Mine would say that being a red-head is a commitment, student loans are a trap and espresso is the nectar of the gods

I believe some of these same rebuttals can be applied to “expensive” gym memberships – you know, the local, independent facilities that aren’t banking on you NOT showing up. Step one is to recognize the difference between price and value. What are getting for your membership? Are the instructors committed to educating themselves in their field or are they stuck with their one and only method for success? Do they ask you what your goals are and program accordingly? Do they read? (No. Seriously. Do they?) What do they read? I mean, I’m not gonna listen to any yahoo in an “Instructor” T-shirt.

Unless it’s Tom Hardy in an Instructor T-shirt. (And then I really wouldn’t listen.)

Personally, I reigned in my spending and cleaned up my diet by cutting back on eating out all the time and boozin’ it up. Even with my gym dues and a few Americanos a week from my favorite coffee shops, I have more money in my pocket then when I was paying $20/month at a globo gym. They say your actions speak your priorities. Maybe they should say your bank statement does.

I don’t know, the real food movement was an easy buy-in for me. It makes sense. Food shouldn’t need a label, nor should it come in a box. And being in the design field I know that good, fast, and cheap don’t coexist. So spending more money on a membership that has provided me with SO much more than just space, equipment, and white board, didn’t take a lot of convincing.

Lest this all comes off all self-righteous, rest assured I  have a Δ variable to figure out myself. This article really resonated with me… To be continued…

**I think we call this plagiarism. At the very least, state the author who’s ideas are being shared (verbatim). But, as Liz Wolfe likes to point out, the internet is like peeing in a swimming pool; once it’s out there, it’s everyone’s.

15 February | Sunday
Active Rest Day

14 February | Saturday
Roller | 15:00

Training | 5 sets:
5:00 AD
Sled walk x100m
KB swing x8 (53#)

Stretch | 20:00

13 February | Friday
Active Rest Day
Shoulder PT

12 February | Thursday

20:00 EMOM: (105#)
1 power clean
1 hang clean
2 push press/jerk

Stretch | 20:00

Jumped in on Thursday’s class EMOM and pushed my scheduled “Thursday” workout to Saturday. The EMOM felt good; I went a little heavier than I usually do. I think I could power clean all day at 105, the jerks were what got to be challenging. I have noticed when I start to fatigue I want to stick my butt out, relax my trunk, at the top of the jerk. Next time I’d like to work snatches, specifically getting under the bar, though that will depend upon how the shoulder is doing.

Friday afternoon I had a PT session for said shoulder with Amy at TOPS. I left that joint feeling like a new person; by the time I got home it felt like I’d done Fran, one-armed. Amy had warned me that I would likely be sore and she was not kidding. Saturday I modified the workout because my right shoulder and upper back were sore to touch and the bicep/triceps were TIGHT. I made sure to do the stretching exercises demo’d at PT.

Saturday’s AD sesh was good. Loaded up the sled with 120# for three rounds, making sure I was feeling it my scoops. I did and while it wasn’t easy I thought maybe I should add some additional weight and see how it felt. Bumped the sled up to 145# which I could move, but felt it more in my flexors than in my glutes. Why is dat? Anyway, I went back to the 120# because glutes. I used a heavy KB on the swings because I wasn’t lifting above chest-level.

So many great podcasts this week. The Simply Human Podcast episode with Kate Galliett was so interesting to me for obvious reasons. Deep Six!!! Here’s one of the video segments from the podcast:

And I just started listening to the Bret Contreras Podcast and am really liking it. I’m not so well versed in anatomy and body mechanics, but I still think it’s interesting. And he seems to do a ton of reasearch and drops all sorts of other resources, such as this video on squat mechanics: