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

Purpose

biology
Nor does it care about your visible abs or booty goals

Two pieces I chewed over this week that intersected nicely with one another, as well as with where my head’s been a lot lately were an article on the NY Times website, What Is Your Purpose? and Millennials in Today’s Workforce from The Diane Rehm Show.

It seems that Millennials are seeking more from their work than just a paycheck, they want purpose and meaning. Don’t we all, I ask you? It just so happens that their numbers just might provoke a real change in the way we work.

Maslow said that only one in every 100 people achieve  self-actualization. Perhaps the Millennials are going to  better those odds.


09 May | Saturday
Warm-up | 3 rds:
Row x:45
Mobility moves
DUs x20

Workout | 10 rounds:
Press x5 @ 50% 1RM (55#)
Rest x1:30
Pendlay rows X 5 @ 40×0 tempo (55#)
Rest x1:30
– then –
3 sets Max. unbroken DUs (55, 42, 58)
Rest x2:00 btwn sets

Stretchin’ & Rollin’ | 30:00

08 May | Friday
Warm-up | 3 rds:
Row x:45
DUs x20
Mobility

Training | Back squat 4×10 (95, 95, 105, 115#)
5 regular reps then
5  just-the-middle-section-yo reps
– then –
Reverse lunge 3×10 ea (55# BB)
Rest x1:00 btwn legs
– then –
3 rds:
Pillar plank to press up x10
Rest x1:00
Reverse DB fly x12 (10# DBs)
Rest x1:00

Stretch | 20:00

07 May | Thursday
Rest Day

06 May | Wednesday
Warm-up | 4 rds:
Row x:30
DUs x 15

Workout | EMOM! x20:00
Evens: Power clean + jerk x3 @ 85#
Odds: Wall ball x10

Stretch & foam-roll all by lonesome so I shut my pie hole and focus | 35:00


Tuesday’s extremely tight ‘strangs (ham) left me with the realization that I might need to stop wearing heels to work completely. Or I could just be one of these ladies. The 80’s are back, you know…

miranda-80s
Yep. Looks just like me with my fresh ‘do

Wednesday’s workout felt good, though I was thankful for a lighter Rx weight on the barbell. Considered using the 20# wallball, but stuck with the 14#er and focused on not going so deep … into the wall ball. That coupled with the proper breathing and the not keeping your arms extended is seriously gonna make me a wallballer. Fo’ sho’ yo’.

Friday’s back squats and reverse BB lunges were awesome. Those mid-section only reps are a challenge. Getting stronger on the DB flies; they feel a lot better. I no longer have to resist the urge to shrug when I do them. And I enjoy the pillar to plank press. In the demo video the guy is very deliberate with his movements. TG, is that necessary or can the transitions be smoother provided you are maintaining the plank – glutei locked and loaded? (New favorite booty word: glutei. So official.)

Woke up sore in the booty glutei Saturday…

cominatcha
When Friday’s workout hits ya like, whoa!

Saturdays presses and rows felt good. My 1Rm on strict press is currently 90#, so I used more than 50% but all the reps felt good. The last couple sets of the tempo Pendlay rows were tough, but the rest of the reps were pretty easy. I am still experiencing some tricep and low back tightness on the right side. And where it all connects in my arm pit – the rotator cuff? – I could stretch and roll that ish all day long without relief. I need to find some more myofascial release moves for that area. 

More questions for TG: If I get a set of these stall bars can I mount then in the ‘nasium? I’m not even trying to be dirty right now. I don’t know why but all this kinda shit looks crazy hard, but super fun to me: