Back to Basis

“Walking is good, fighting is better, fucking is best.” -Tormund Giantsbane on staying warm

playing games
This week’s share took me for a turn. I was interested in hearing Ben Greenfield on the BBS podcast because of it’s title, “Blood, Biomarker, Genetic Testing… and Poop“. And it was very interesting… all the blood, poop, gut biome testing, light exposure on all sorts of body parts, sleeping with rocks, the use of psychedelics – all very fascinating. But the highlight for me was [Spoiler Alert] after nearly 42 minutes of talking about dialing it all in, fine tuning and testing, the conversation comes full circle and back to the basics: it starts with sleep, stress, skull sweat, and sex. (Okay, I added the last one, but it needed to be said.)

That third one – the novelty of learning – stayed with me. Man, it’s easy to get up caught up in the hamster wheel and to sideline the training of the gray matter. And to forget just how much fun it is – doin’ it.

How will you train your neural pathways this week? Me, I’m gonna start with Coffeebreak Portuguese, Revit, and some Dick & Jane – reading is fun!


13 Sept | W
Warm-up | 3x
Row x 1:00
Wall balls x 10
Reaching dead-bugs x 1:00

Work |
A. 5x: [easy pace – quality movement]
OHS x 6 [BB only] @4112
Singles DUs x 30 [1:00]
B. Pin front squats 5 x 3 (115, 120, 125, 125(3), 120#) [3:00]
C. BTN snatch-grip push press (105, 110, 115, 115#) 4 x 2 [1:30]
D. Seated SA cable rows 3 x 15 ea (30#) [1:00]

Finisher | A lil stretch, a lil handstand position work

14 Sept | Th
Work |
A. Row x 10:00
B. DUs x 5-10-15-20-25-30-35-40-45-50 [UB]
(5-10-15-20-25-30-25-35-40-43-44-45-49-50 in 15:33)
C. Prone hamstring curl machina 4 x 15 (60, 55(10), 50(10), 45#) [1:30]
D1. Cable tricep push-downs 4 x 15 (2@ 40, 2@ 30#) [1:00]
D2. DB curls x 10 ea (17.5#) [1:00]
E. Bike x 20:00

15 Sept | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Scap press x 10
TVAs x 15

Work |
A1. Seated SA press 5 x 8 ea (25, 27.5, 3@ 30#) [1:00]
A2. Pendlay row x 8 (2 @70, 3@ 75#) [2:00]
B. Concentric bench 5 x 5 (2@ 85, 3@ 90#) [3:00]
C. EMOM x 10:00: wall walks
D. Star side planks (knee) 3 x 10 leg lifts [:30 btwn sides]

Stretch | 15:00

16 Sept | Sa
Work |
A. Step mill x 20:00
B. 10x [build if it feels good]: RDL – HPC – Jerk – BS (2@ 95, 3@ 105, 5@ 115#)
C. 5x:
Sled push x 30m (90# of plates)
Offset carry x 30m (OH – 35#, SC – 40#)
Cossack lunges x 10 ea
D. Bike x 20:00

Home yoga for bendiness |15:00

17 Sept | Su
Mobility | 3x
Shoulder CARs x 4 ea
Bird dogs x 10 ea
Prone y raise x 10
Monster walks x 10 ea

Work |
A. 4x:
Row x 150m
FLR + taps x 14 ea
Side star plank (knee) x 5 LL ea
B. Alternating TGUs x 20:00

Sauna | 20:00


W | I really enjoyed this session at the Globo Mountain. Mixing things up a teeny bit, I cut out my usual mobility to start, got to and through the warm-up efficiently, and then on to the good stuff: the workout. According to my handy training blog (you are here) the last time I did OHS was the first of March. This session was certainly a first in front of mirrors… um, with the o’head squats. They felt good, especially by the last round. Switched the yumps to DUs because (A) knocking 30 out isn’t hard for me (Unless they’re in succession. See also: Thursday) and (B) I find them to be fun.

The pin squats were fun times. The globo squat racks are actually good for something! The second set at 125 got a little ugly – really fought to keep my chest from collapsing and to drive the knees out. Shedding a few lbs from the barbell improved my position and was still challenging.

Globo barbell slipperyAF on the push press. Held back a bit due to new environs for this movement.

The demo vid featuring the big sweaty man was very helpful with form on the SA rows. Thanks, coach! Felt them big time in my lats and delts – more so than when I was doing ’em my way.

Th | Ooh feeling dem SA cable rows in the delts. How is it that I run into door frames on such a frequent basis? So swole.

The row felt really nice. The half flight simulator caused much anger. All I could do was laugh at myself. Came to the conclusion that if I sped those fuckers up, I’d pike less and voila! Unbroken.

Where do I start with the hamstring machine…? Do I even have hamstrangs, bruh? I am excited to find them, build them, and ride them all the way to PR city. (No, these are not things that keep me up at night, but improvement in all the areas is nice.)

F | Man, this workout felt good. Found my groove (or stability at the bottom) on the concentric bench; they felt really right, especially the last two sets. Wall walks felt solidAF. The star planks made me sweat profusely. Definitely struggled to lock out without the assistance of the base knee on the ground, let alone to lift a leg. Caught myself doing concentration face. You know you’re working when there’s a little tongue… just the tip.

Been keeping up my home yoga in the morning. Just a quick 10:00 – I really enjoy it.

Sa | Needed a sled so used that as an excuse to check out the independent globo in my hood. I really liked it. Not as clean and shiny as Globo Mountain, but they had nice barbells, bumper plates and everything but a GHD. And a platform which I was hoping to test out…

tangibleAF-01.jpg
Maybe next time. Didn’t want to interrupt the stretch sesh 😎

My right hip was feeling a little sore – according to the internet in the tensor faciae latae (Mmm… sounds like a coffee bevvie). The TFL… I discovered this by performing some pistols between sets on part B, because pistols in lifters are the best things ever! Okay, back to bidness. The barbell was fun, especially the jerks. By the time I got to the sled rounds, however, dat overhead was fah-tea-goo-ah’d. First attempted 45 OH with a 50 in the suitcase. Nope. Dropped down each by 5# on each. Nope. Another five. Just right – still felt like work. Really felt the sled in my flutes.

Lastly, wasn’t feeling much in my hammies on the front end of my workout. About 2 hours after I showered though.. Ooh. So sore. But not up by my butt where I expected, but down closer to my knees.

Su | Super sore in the back, booty, and hammies. Rolled through. Worked up to 50# on the get-ups, and finishes with bottoms-up at 30# which might be a PR… Tested the steam room at Globo Mountain which was REALLY nice. Gonna do that again.

Oh man. Lots to say this week. Especially for someone who is gonna take a break from blogging…

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The Only Way I Want It

“I want to storm in both directions at once. Desire success, court failure.” -Alan Rickman

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It seems right to share the newest addition to the current reads stack. What’s on the top of your heap?


17 Jan | Tu
Mobility | 3x
Wall slides x 10
Single-leg elev hip bridge x 10 ea
TVAs x 15

Warm-up | 3x
KB – swing – snatch – RDL x 5 ea
Wall walk x 2 UB
BB RDL x 7
BB row x 7

Work | [favorite]
30:00, rotating: (6)
Front-rack KB carry x 50m [rig to platforms + back] (44#ers)
AD x 1:00
DL x 3 @ 175#
HSW
Row x 1:00

Full-size stretch | 20:00

18 Jan | W
Warm-up | 3x
AD x 1:00
Slam balls x 7 @20#
DUs x 20

Work | O-lifting – Week 2
A | Muscle snatch 4 x 2 [build] (65, 75, 85, 85#)
B | 3x: Good mornings x 10 [across – challenging] (95#)
Right into
Snatch-grip pendlay rows x 6-8 (55#)
C| 4x: Bench press 4x 3 [challenging] (95, 95, 90, 90#)
Immediately into
Push-up x AMRAP -2 [Fast AF – PAP] (incline 7, 7, 7, 8)

19 Jan | Th
Warm-up | 3x
Row x 1:00
Wall walk
DUs x 20

Work | [from the archives]
Back squat 5 x 1 (145, 155, 165, 175, 185# PR!)
EMOM x 10:00
1-1/4 back squat x 3 @50% (95#)
EMOM x 10:00
Slam ball x 10
KBS x 10 @ 53#


Tu | The legs seemed to have recovered from Saturday’s sled-sprints. I really like this workout, it’s sneaky hard; begin anything by squishing your guts and making breathing awkward and I suppose that sets the tone for the rest of the work to be done.

W | Can I blame my long ass arms for sucking so much on the forward pressing? I know; excuses. Wednesday was a humbling workout for sure. And with some insights into how recovered I was during the warm-up, struggling to string the DUs together. Muscle snatches felt strong. Bench did not – right side slow to finish at fatigue set in. The Fast AF push-ups… eh, not so fast, but the most I could muster.

Th | Sneaked in a back squat PR! That made me feel pretty nice. Really sore from all the pressing. Subbed some hinging for the Rx squatting because my legs were jello from the first two sections. Focused on moving the KB with intention; are you gonna ask it, or tell it?

Pillows

“Don’t believe everything you think.” -BJ Miller, MD

So then that’s Dr. BJ, amiright?

cf38c745741363-583bef589cfcc
Explosions 2.0 by Ken Hermann

Dropping bombs with DJ Khaled


05 Jan | Th
Mo-buhl-eyes |3x
Cossack lunge x 8 ea
Cobra x 8
Hanging leg raise x 8

Warm-up | AD x 5:00
A-Y-Ts 3 x 5 ea

Work | “A”
3x: Run x 400 m
Pendlay row x 10 (65#)
KB push press x 10 (did the Zerchers here @ 75#)
-Rest x 2:00-
“B”
4x: KB snatch x 3 ea + 5 swings + 5 RDL ea (44#)
Zercher squats x 10 (did the KB push press here x 35#ers)
-Rest x 2:00-
“C”
5x: Single-leg banded hammie curls x 5 ea (blue)
Pallof press x 12 ea (red)

Stretch | 10:00

06 Jan | F
Moblity | 3x
GA squat x 10
Scap press x 10
Moster walks x 10 ea

Warm-it up | 3x
AD x 1:00
Banded rows x 12 ea
V-ups x 10

Work | Chin-over-bar holds 3 x 20s, rest x 1:00
Ring dip holds 3 x 15-20s, rest x 1:00 (15s)
Pistols 3 x 5 ea, rest x 1:00

Stretch | 15:00

07 Jan | Sa
Mobility | 3x
Bird dogs x 10 ea
Wall slides x 10
Side clammie holds x 30s ea

Warm-up | 3x
Slam balls x 5 @ 30#
Wall walk x 2 UB
DUs x 30

Work | O-lifting – Week 1
Snatch x heavy single (85, 95, 95 , 105, 105, 110, 115#)

Auxiliary | 3x
Reverse row sit-backs x 6
Ring leg curls x 10
Handstand walks for distance (12′ PR)


Th | Totally fucked up the components of the workout, switching the Zerchers and the push press. A blossoming sinus infection reminded me of the importance of breathing #mouthbreather. Digging the KB work. And was surprised at how much I got the shakes during the Pallof work, which I did split with rig facing leg forward. 

F | Was thankful for the lighter day; had it been any more work, I’d have taken a rest day. The ring dip holds are really challenging; fought for 15 seconds each round. Phase II sinus crap turned then pistols into a cardio session. 

Sa | Wasn’t a spicy day with the barbell; failing at 95# was a pretty good indicator. Had the air brakes in full effect. I don’t get it; I’m mobile enough to get low with a load overhead; why am I not able to get there in the receiving position with the snatch? Many more reps to come. And lifting shoes. Here’s a compilation of the heavy singles:

Was perusing for some old lifting vids and stumbled upon some pics from the last nutrition challenge. Thought it’d be fun to take some currents and compare. The lighting and threads are different, but I think I see the delta; I certainly know I feel it.

befores and currents_9-01.jpg
Top: 45-Nutrition Challenge “befores” (July 2015) Middle: 45DNC “afters” (Aug 2015) Bottom: Today (It’s January of 2017 – welcome!)

Fortunately, my sinuses have not exploded through my face and are feeling better; I’m excited for the week ahead – training and the others.

Nurture Your Nature

“Your life and destiny are determined to a large extent by your participation in the outcome.” ― Paul Stanley

stickycards
Julie’s genes likely contribute to her a strong, uh, hand game

I seem to be on a podcast sharing run. That’s not changing today. I suggest you take a listen to this one: The Garage Gym Athlete’s Podcast with the Max El-Hag. I really like hearing what that guy has to say, and not just because of the way he pronounces “strength”. The interview covers a lot of territory, including, but not limited to, the evolution of CrossFit as a sport, the head game of personal growth, and how our individual genetic make-up predisposes us to be good at something and the importance of recognizing what that thing is.

Own it, Julie.


27 July | W
Mobility | Did some

Warm-up | 2x
Row x 1:00
DUs x 30
OH walking lunges

Work | O-lifting – Week 5
Mid-hang snatch pulls 4 x 2 (115, 125, 135, 145#)
Tall muscle snatch + mid-hang muscle snatch 4 x 2 (55#)
Snatch + OHS 8 x 1 (4@85, 3@90, 1@95#)
Med ball drops 3 x 8 (14#)

Static stretching | IDGAF what those bastards say, it’s nice. Do/did it anyway

26 July | Tu
Warm up | 3x
RDL x 10 empty bar
Row x 200m
Single-arm banded rows x 10 ea

Work | Deadlift – 205# base
Rest x 3:00 btwn sets
5 @ 55% (115#)
5 @ 65% (130#)
5 @ 75% (155#)
3 @ 85% (175#)
1+ @ 95% (4 @ 195#)
4x:
Pendlay row x 10 reps @ 75#
right into
Seated single-arm press x 10 (20#)
Rest x 2:00
3x:
KB front rack lunge x whiteboard to ball wall (35# KBs)
right into
Hanging leg raise x 8 reps
Rest x 2:00

A very sweaty stretch | 20:00

25 July | M
Mobility | 3x
GA squats x 10
Side plank clammie holds x :40
TVA leg drops x 15

Warm-up | 3x
AD x 1:00
BB lunges x 12
BB row x 10

Workout | [from the archives]
Front squat 5×1 (125,135,145,150, 150#)
– then –
EMOM x10:00:
1-1/4 front squat x3 @50% of “A” (75#)
– then –
EMOM x10:00, rotating:
Slam ball x 10 (30#)
Wall walk x 1 + 10 hip taps x2

Stretch | 20:00


M | The squat session felt good. Funny how those wun-an-a-quatta squats add up by that last minute. Some shoulder things going on with the inverted hip and shoulder taps. Regular wall walks were good, so doubled-up on those instead.

Tu | The DLs felt strong; helps to be sore from the previous days squats, easy to feel the booty in action. The front rack lunges left me breathing like sprints. 

W | Felt so much better than last Wednesday going into the workout. Much less muscle soreness, and my head was in a very good place. Focused on elbow position on the pulls. Muscle snatches, still not my wheelhouse, but better than it did last week.

miyagi muscle snatch.gif
El Tigre pointed out the similarities between the muscle snatch and the paint-the-fence. Next time: headbands

 The snatch paired with the OHS felt solid, just a leeeedle bit slow. Here’s a vid of my last set, which was more of a power snatch + OHS:

 

The Great Listen

the great listen-01

I’m all about the old people this week. It started with this interview of author Anne Bernays as part of the The Changing Lives of Women series on NPR. It contains so many insights in such a short interview! And the part about people become socially invisible once they reach a certain age stuck with me.

“People look at you differently. And they tend to, you know, call you little lady and treat you as if, like, you were dumb. I mean, it’s the attitude of a lot of young people to older people. Whereas, I feel like I’m still a teenager.”

Technology plays a role in this social invisibility, whether it’s the older generations lack of ability or desire to connect through it, or because the younger generations lacks the ability or desire to connect in an analogue way.

I think this project from Story Corp is pretty awesome. The Great Thanksgiving Listen encourages folks, especially youth, to sit down and have a conversation with an elder. Man, do I wish I had had something like this for each of my grandparents and my dad. There’s something about having a story in a person’s own voice that is so powerful. And it provokes conversations that might not happen on their own. You win this time, technology.

Who would you interview? Why not do it this week and be part of the greater conversation.


22 Nov | Su
Pillars | 3 rounds
Arch up x 10
Prone glute press x 10
SL Elevated glute bridge x 10 ea
Wall leg drop x 14

Warm-up | AD x 5:00
3 rounds:
Wall ball x 7
KBS x 7
DUs x 20

Work | Snatch pulls 7 x 2 @ 110% (115#)
Segment snatch + :02 pause above knee 7 x 2 @ 70% (70#)
3 sets:
Banded knee abduction + OH press x 10 ea
Reverse Fly x 10

Stretch real good | 20:00

20 Nov | F
Warm up | 3 rounds
Bench press x 10
Hanging shoulder protraction /retraction x 10
DUs x 30

Work | Bench press + chains 5 x 3 (95,105,105,105,110#) PR!
Rest x 3:00
EMOM x 12:00
Odds – KBS x 10 @ 53#
Evens – DUs x 30

Stretch Sesh

19 Nov | Th 
MFR | 5:00
Pillars | 3 rounds
Wall angle press x 10
Scaption press x 7 @:05 ea
GA squats x 8

Work | Recovery
EMOM x 30:00
1st: Beeinch x 3 + 20 DUs (65#)
2nd: OHS x 3 (65#)
3rd: AD

18 Nov | W 
Warm-up | 3 rounds:
Row – quick start x 4
Wall squats x 10

Work | CrossFit
3 sets:
Row x 150m (:30,:30,:30.1,30.8)
Slam ball x 5 (20#)
Rest x 2:00
4 sets:
External DB rotation x 8ea (5# plates)
Right into
Death March (26# KBs)
Rest x 2:00

Work | O-Lifting
C+ J 7 x 1 (115#)
Box squats 5 x 5 (75,95,115,115,115#)
3 sets:
SL Banded (outside) RDLs x 10ea
Reverse fly x 10 (7.5#)
Death March (26# KBs)

Stretch | 15:00

17 Nov | Tu
Pillars | 3 rounds
Flexed arm hang x :25
Prone glute press x 10
SL Elevated glute bride x 10 ea

Warm up | 3 rounds
Single-arm press x 10 ea
DU’s x 30
Banded rows x 10

Work | Press – 75# base
Rest x 3:00 btwn
5 @ 50% (45#)
5 @ 60% (45#)
3 @ 70% (55#)
3 @ 80% (60#)
3+ @ 90% (6 @ 70#)
4 sets:
GH raise x 7
right into
Monster walks x 12 ea
right into
Banded hip bridge x 12 reps
Rest x 1:30

Stretch 2.0 | 25:00

16 Nov | M
Pillars | 3 rounds
Plank raise x 6 @:10
Side plank clam x :40 ea
GA squat x 5
Super bird dog x 10 ea

Warm up | 3 rounds
RDL x 10 empty bar
Row x 200m
Single-arm banded rows x 10 ea

Work | Deadlift – 205# base
Rest x 3:00 btwn sets
5 @ 55% (115#)
5 @ 65% (130#)
5 @ 75% (155#)
3 @ 85% (175#)
1+ @ 95% (4 @ 195#)
4 sets:
Pendlay row x 10 reps @ 75#
right into
Single-arm press x 10 (26#)
Rest x 2:00
3 sets:
KB front rack lunge x whiteboard to ball wall (26# KBs)
right into
Hanging leg raise x 8 reps
Rest x 2:00

Stay Bendy | 20:00


Monday | Have you ever done a clammie side plank!? Holy crap. So. Much. Squeezing. The deadlifts felt good. The first pull on my last set felt pretty ugly, as did the last rep. They didn’t look SO bad in the vid…

Look at me, loading the bar like a noob! The Pendlay rows at that weight were a challenge. Really felt it in the mid-back. The font-rack lunges were easy with the left leg leading and hard with the right.

Tuesday | I was all kinds of sore in regions of the flutes I haven’t experienced such soreness before. Press went how it usually does; it’s easy until it’s not. Here’s the last set:

Looks like someone needs to be more cognizant of their posture, Hunchy. Again with the banded hip bridges – felt those a ton.

Wednesday | Double duty was fun; 5:00 class was an awesome crew and it was nice to have the energy of class to help push on the row. The box squats felt so much more… right than the first time, and I was able to put some weight on the bar.

with chains

Friday | Again with the new movements feeling better – the shoulder pro-retraction was so much easier to perform. Establishing pathways or something. Pretty excited that I PR’d my bench whilst using chains. Unexpected.

Sunday | An additional perk of remote coaching is the ability to access the gym most anytime. It was so very zen to be able to put on my music and just move the body. And some of Phoenix’s finest swung by to make sure the garage door was open intentionally. Thoughtful.

And on the nutrition front…

accurate
Ah, cuffing season

 

 

 

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)
Protein:132g

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.

08-27-01
Winding down the Nutrition Challenge. Looking forward to seeing the metrics.

 

Huh.

“The unfed mind devours itself.” -Gore Vidal

google search that

The highlight from this weekend’s consumption of podcasts goes to Adam Savage of Mythbusters and his talk on curiosity and discovery. Listen here or watch his TEDtalk:

“The discovery is not the end of a line of looking for something, it’s tangential to it, because something happens that you didn’t expect. [T]he phrase that typifies real discover isn’t ‘Eureka!’ but ‘Huh. That’s funny.'”


14 June | Sunday
Active Rest Day

13 June | SaturYAY!
Warm-up | 3 rds:
Row x:45
OH Walking Lunges x10
Banded walks x5 ea
R Kelly’s
DUs x20

Training | RFESS 3×8 (10,10,15# DBs)
Rest 1:00 btwn legs
– then –
Deadlift 4×1 (185, 200, 210, 220-#)
– then –
EMOM! x10:00
KBS x10 @53#
Express Stretch | 10:00

12 June | Friday
5:00 class with Cassie!

Warm-up | 3 rds:
Wall ball x10
OH Walking Lunges x10
Banded Rows x10

Training | Back Squat 3×5 (125, 135, 145#)
Power Snatch 5×3 (65, 65, 75, 80, 75#)
“5:00 Abs” | Rotating x1:00 ea:
KB Dead Bugs (26#)
Capt Morgan’s – R
KB Dead Bugs
Capt Morgan’s – L
KB Dead Bugs

Stretch Class | 20:00

11 June | Thursday
MFR | 10:00
Warm-up | 4 rds:
HRPUs x5
Wall walk x1
DUs x15
Mobility

Workout | 5 rounds:
Incline DB/KB bench press x5 (30# DBs)
Rest x1:00
Pendlay rows X10 (65#)
Rest x1:00
– then –
4 rounds:
Stationary dip lower x3 reps
Rest x1:00
DB flys x12 (10# DBs)
Rest x2:00
– then –
AB roll-outs 3×10 reps
Rest x1:00

Get bendy | 20:00


Thursday | Felt more tricep with the incline bench. The ab roll-ups are awkward. Barbell Butt Test: Pass! Now, to work on the bounce.

Friday | … was awesome! So happy to have CR back in action! Felt some soreness in the lower back but the barbell movements felt good. Motion is lotion. Freaking loved the 5-Minute Abs. Why are Capt Morgan’s so hard?! More cape.

Saturday | Overdid it on the snatches or perhaps it was that coupled with the dips, but the right shoulder was tight. Performed some extra stretching and some gentle MFR.

Oddly enough during the RFESS I felt a clicking on the right side, inner thigh. Felt a clicking? I know – feel is to touch, as click is to sound – but that’s the best way I can ‘splain it. Something is tight in ma leg! Perhaps I require some additional reactive neuromuscular training. (I just wanted to drop that Technique WOD lingo up in this bitch so maybe I will remember it. )

Found the answer as to why I was fucking exhausted all week. I’ve never felt that my lady times effected my performance. Apparently they do. I might have just over-shared. Sooorry.

lady times talk whatever
No apologies

 

06-14-01