On Repeat

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Prepping for some fresh Game of Thrones by recalling my favorite lines from the last episode: Little Finger dropping some strategy…

Also fitting words having just witnessed the CrossFit Games finale – Mat Fraser on repeat! I wonder how many scenarios he ran through in preparation.

Beyond the Baelish bombs, this episode of Hidden Brain played in my head more than once this past week, as it was a real fight to find my work flow. A contributing factor might be the summer intern – so many (really-good-and-thought-provoking-but-incredibly-distracting!) questions. But, I also attribute the rapidity with which people fire-off emails – and expect a response – to the interference.

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A repeat

I think we all get how distracting being “connected” can be. The new perspective that intrigued me was the message that the phone, the email, the social media itself isn’t necessarily the concern –  it’s our anticipation of them all. Those looping thoughts running in the background, “Has Susan RSVPed to the lunch-n-learn we’re having five weeks from Thursday?”, “Did Joanie see that link I shared which clearly demonstrates publicly my superiority on that thing we were talking about in private?”, “I wonder how likes my post-workout cheese grater hands have accumulated in the last 4 minutes?”. I exaggerate, but you know the ones; those back-burner thoughts that we often aren’t conscious of, that prevent us from taking our thoughts to the next level and getting into “deep work” mode.

I also thought the part about changing your physical environment in order to cut out the distractions was meaty. I’ve never felt more justified in wanting a “deep work” cabin in the woods to disappear to.

It might take some time before I can build my own Olson & Kundig. In the interim, I’m going to explore finding my own place to escape to – who’s got suggestions?! Do you have a place to which you disappear to focus and get shit done? What about that space allows you to do so?


01 Aug | Tu
Mobility | 3x
Wall slides x 10
GA squat x 10
Glute press x 10
TVAs x 15

Warm-up | 3x
Wall ball x 7
Wall walk x 2 UB
Ring rows x7

Work |
A. KB windmills 3 x 8 ea (35, 3@40#) [:30 btwn sides]
B1. Singles 3 x 50
B2. Push-ups x 6 [:30]
C. BTN press 6,6,4,4 @41×2 (BB, 50, 55, 55#) [3:00]
D1. DB bench 4 x8 (2@27.5, 2@30#) [:30]
D2. Dbl DB row x 12 (25#) [1:00]
E. Snatch-grip DB RDLs 3 x 12 (55, 2@60#)

Stretch | 10:00

02 Aug | W
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Elbow plank + forward tap x 10 ea
Reverse curl-ups x 10

Work |
A. Row x 20:00
B. Bike x 15:00
C. 5x: (29:17)
SA KB BU FR carry x 30m ea (25#)
SA OH carry x 30m (45#)
Bear crawl x 30m
D. Step mill x 15:00

Stretch | 10:00

04 Aug | F
Friday Hike Club!
Two Bit Peak

05 Aug | Sa
Mobility | 3x
Wall slides x 10
Cossack lunges x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Wallballah x 10
ATYs x 5 ea

Work | [Fave w/ globo mods]
A. 5x:
Box squats x 5 (115#)
SL hip thrust x 10 ea (20, 3 @22.5#)
Hip extensions x 10 [2:00]
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
Dbl KB push press x 10 (30#ers) + sit-ups x 5

Stretch | 15:00

06 Aug | Su
Mobility | 3x
GA squats x 10
Scap press x 10
Thoracic rotations x 10 ea
Reaching DBs x !:00

Warm-up | 3x
SA KBS – press – RDL x 5 ea
DUs x 20

Work | [Repeat re-mix]
A1. Hanging straight-leg raise 4 x 8 perfect reps – no swing
A2. Cable pallof press x 15 ea (40#) [1:00]
B1. Chin-over-bar holds 3 x :25 [1:00]
B2. Dip hold x :30 [1:00]
B3. Pistols x 5 ea [1:00]
C. TGUs x 15:00 (2ea @40, 3ea @45, 5ea @50#)

Stretch | 15:00


Tu | Tuesdays are for chests, apparently; benches and dumb bell usage at capacity. Went for 4 sets on the windmills because I forgot to video one. Strict OH pressing is humbling, especially at tempo. They felt good, but the last reps on each were hard. Failed on #4 on the last set; didn’t get it past my pony. Bench felt strong, as did the rows. All the things were turned on by then, and coupled with the sweat and the mirrors, I felt jacked and I am sure that makes the weight feel lighter. Subbed DBs on the RDLs as all the BB were in being used.

W | Some cursing on part C; but I found the grove and kept going. I can’t believe how much I feel the bear crawls in my abs! Correct position = game changer.

F | Monsoons are rad. And make for really sweaty morning after hikes.

Sa | Been a while since I’d done box squats. Took some vid to make sure my form was on point. Modified the barbell hip thrusts to SL versions, because (A) the latter are harder – though the load is significantly lighter so maybe I fucked up the intended stimulus… (B) The smaller diameter of the hex plates makes the, uh, mount on the hip thrusts less convenient. I know, laaaame excuse.

The EMOM was challenging – really had to focus on recovering my breath the last 5 rounds or so. Opted for KBs as the head of the DBs @ 30# are out of control… 

Su | Trunk sesh because oh man, those box squats got me sore. The holds felt strong, as did the TGUs.

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Loaded

“Ideas pull the trigger, but instinct loads the gun.” – Don Marquis

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03 Mar | F
Mobility | 3x
GA squat x 10
Prone y raise – weighted x 10
Single-arm plank x :20 ea

Warm-up | 3x
AD x 1:00
Wall walk x 1 w/ shrugs
Banded rows x 10
Hanging straight-leg raise – no swing x 8

Work | [From the archives]
EMOM x 10:00, rotating:
Clean + FS + FS (115#)
DUs x 40
-Rest x 4:00-
EMOM x 10:00, rotating:
Wall walk + 10 taps
Slam balls x 7 @30#
-Rest x 4:00-
TGUs x 10:00 (44, 53, bottom’s up 26#)
Stretch | 10:00

04 Mar | Sa
Warm-up | 3x
Cossack lunge x 8 ea
Scap press x10
Reverse curl-ups x 7
KBS things x 5 ea
DUs x 30

Work | O-lifting – For Reps
A. Muscle clean 4 x 2 [build] (95, 105#…)
B. BTN jerk 4 x 3 [light + fast] (105, 115, 125, 125#)
C. Clean + jerk 10 x 2 [across] (115#)
D. Pistol + handstands (  )

Stretch | 10:00


F | Rolled through.

Sa | Worked on widening my grip on the reps of the clean and jerks. Those guys have been off the last couple weeks. Ali noticed the timing was off at the catch with my long arms. So I worked on widening my grip to shorten the OH distance. Pistols in lifting shoes might be the greatest thing ever. Nailed a couple balanced on a KB, which was also fun, but not in lifting shoes.

Pillows

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

So then that’s Dr. BJ, amiright?

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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.

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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.

Antics

“You get treated in life the way you teach people to treat you.” -Wayne Dyer

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The FNG Show

Sometimes the internet is helpful: How to Work with A Narcissist


22 June | W
Warm-up| 3x
Wall press + rotation x 10
Super bird dogs x 10 ea
OH walking lunges x 16
Row x 1:00

Work | OH-lifting
Snatch high-pulls 3 x 3 (85,95,105#)
2-Position snatch 3 x 3 (65#)
OHS 3 x 3 (85,95,95#)
Halting snatch-grip DL – 3s pause at mid-thigh – 3 x 3 (115#)

Serious Stretch | 20:00

21 June | Tu
Mobility |3x
BB row x 10
Scap press x 9 @5s ea
SL Elev hip bridge x 12
Reaching dead bugs x 1:00
Side plank + LL x :30

Work | EMOM x 20:00:
Evens: Snappy Power Snatch x 2 (6 @80,4 @85#)
Odds: DUs x 30 (:17)
-Rest x 4:00-
Gladiator TGUs x 14:00 7:00 (25#)

Stretch | 20:00

20 June | M
Mobility | 3x
GA squats x 12 (I fucking love these #feedyourinnerstripper)
Side clammie holds x:30 ea
Frog pumps x 1:00
Calf raises x 40 (2)

Get Werm | 3x
Wallballer x 10
OH Walking Lunges x 20
Play with the yump rope x :45

Work | 4x:
RDL x 4 @ 3232 (115,125#…)
Rest x 1:00
Single-arm Press  x 8 ea (30, 27.5, 25#)
Rest x 1:00
4x:
Banded rows x 12 (blue)
Rest x 1:00
Banded T’s x 10 (yellow)
Rest x 1:00

Auxiliary | 3x
Ring hold, slowly lower to hang, scap activation (?) x 3
Pistol Pause Candlesticks x 5 ea

Short Stretch | 10:00


M | I never know quite how to describe when my right shoulder/lat/tricep things get aggravated. I guess it just feels tight, and then that makes the movements feel different on that side. Yeah. So that was the case here.

The tempo RDLs were challenging. Used straps to focus on the glute/hammies. That also seems to alleviate some tension on the right shoulder region. Focused on recruiting the lat rather than my traps on the presses. Man, those got hard quick. I dropped weight every time because around rep 6 my face was doing this:

trap strain face

Tu | 86’ed the side plank in the warm-up. Couldn’t stay in the proper position; super fatigued in the QL and glute med regions. The snatches were snappy, and I worked on speed on the DUs, keeping the sets under :17. Progress on the Gladiator TGUs is good, but my shoulder started bothering me at the standing lockout position so I stopped and jumped into stretch class. 

W | Kept things light; being a little ginger with the shoulder, and getting heavy on Saturday.

I’ve logged my eats for the past 2 weeks. My protein intake seems to range from around 90g-120g per day; the days I up the carbs for lifting I see I tend to fall short on the protein. Gonna implement some summer supps (protein powder) because I want the mass. All in my butt. Kidding. And my hammies! There are a couple contributing factors, but I’m feeling really fucking great. My skin, however, seems to hate me right now. Will watch the dairy and see what happens.

Protective Padding

“As a matter of self-preservation, a man needs good friends or ardent enemies, for the former instruct him and the latter take him to task. – Diogenes

Friday Vibes
Fuck yeah! Big wheels were the best! Until you split the wheels.

How heavy is your armor?


16 June | Th
Mobility | 3x
Elbow plank + reach thru x 8 ea
Single-arm banded rows x 10 ea
Prone glute press x 10
TVA drops x 15

Warm-up | 3x
Row x 1:00
Wall ball x 7
DUs x 30

Work | Back squat 10 x 2 @ 50% (4 @ 95,6 @105#)
Rest x 2:00 btwn
4 sets:
Vertical jump x 2
GHR x 10
-then-
Alternating Gladiator TGUs x 12:00 (worked up to 30# DB)

Auxiliary | 3x:
Reverse Row Sit-backs x 6
Pistoles x 5 ea – lower, pause, roll back, fwd, stand

Stretch | 10:00

15 June | W
Mobility | 3x
GA squats x 10
Prone Y Raise x 16
Chinese row x 10 (15# DBs)
Side plank + leg lift x :20 ea

Work | O-lifting
Snatch 10 x 3 @ 65-70% (3 @65, 7 @75#)
Front squat + chains 5 x 3 (145, 4 @155#)
4 sets:
Banded RDLs x 10 ea
Tricep push-downs x 25

Stretch | 15:00

13 June | M
Mobility | 3x
GA squats x 10
A-T-Y’s x 5 ea (5#ers)
SL Elev Hip bridge x 10 ea
SA DB row x 8 ea (35#)

Warm-up | 3x
Wall ball x 10
OH Walking Lunges x 10
Row x 1:00

Work | 6:00 class
Back squat 4 x 5 @32×1 (95,105,115,125#)
-then-
Partner 300 FY (202 with the Brit)

Stretch | 10:00


M | Start heavier, self. The AD is crazy; looks like you’re not doing a thing. Meanwhile, legs won’t go any faster/wanna vom at the end.

W | Snatch felt fucking awesome. Front squats, just awesome. Rolled through the band work.

HBR informed me that the “Prone Y Raise” is also known as “dick jerk algorithm research”. Learned something new today. Hats off to you, HBR.

Th | Getting more familiar with the gladiators. Was super excited to get the pistol candlestick things, no problem. Gonna feel dem flutes tomorrow.

Mind Traps

“How you gon’ win when you ain’t right within?” – Lauren Hill

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Getting Your Head Right from my girl, Kate.


09 June | Th
Warm-up |3x
AD x 1:00
WB x 7
BB row x 10
Side plank + leg lift x :20 ea

Work | EMOM x16:00
Evens: KBS x 8 (3@ white, 5@ red)
Odds: DUs x :20
-Rest x 4:00-
6 sets:
GH raise x 5
Rest x 1:00
Banded rows x 10
Rest x 1:00

Auxiliary | 3x
Rev row sit backs x 6
Front scale x 2, pause, Pistol x 3 ea
Back scale x 2
Stretch | 20:00

08 June | W
Warm-up | 3x
Row x 1:00
BB back squat x 8
BB press x 8

Work | Oh-lifting
Back squat + chains 5 x 3 (155,155,165,165,170#)
Snatch-grip DL 3 x 3 (125,145,145#)
3 sets:
Push Press Hold-outs x 1 (1:06 @85#, :58 @95#, :53 @105#)
Samurai squats x 5 ea (35,44,44#)

07 June | Tu
Work | 6:00 class workout
Bench Press 4 x 4 @ 22×2 (65,85,65,65#)
Rest x 3:00 btwn
3 sets:
Rev Zerchers x 6 ea (75,85,95#)
Rest x 1:00
DUs x 50 (UB)
Rest x 2:00

Stretch | 15:00


Tu | Man, the tempo bee-inch was frustrating. Just getting the position cause some pull in my tricep and lat. Need to reconnect with Raymundo.

W | All the squats are feeling really good. Why do I always wanna keep the booty high up on the snatch-grip DLs? Dropped my ass a little on those and that helped keep the work in the rear region. Those press holds are awesome! So much shaking.

Th | All the things felt good. On the GHR, does it matter that it feels super easy, even when doing all the squeezing? I picked up a 10# plate and held it behind my head to make it more challenging. And to make it look cool. I mean, without a reverse hack one has to get creative in demonstrating goofy looking shit.

Did the auxiliary pistoles without hold up my toes with my hands. Little wins.

that time I held the baby
Highlight of the week, no doubt. Just blowing up some balloons and hangin’ with the dopest baby in the ‘nasium

Desire Paths

“Nothing ever is. Everything is becoming.” -Heraclitus

 

the plan
I love that the plans of the universe are unbound, whether intentional or by happy accident

There are some lovely metaphors for life intertwined in the notion of desire paths. Intent, design, intuition and circumstance influence our course, through physical space and our transcendental journey.

Here’s a snap from my senior year book, illustrating my plans:

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Me and my bangs at Senior Prom with a couple of my besties, Sue and Shanna

It appears there have been some deviations. And some overlap.

Now, if you’ll excuse me, I’m going to fire up some Garth Brooks and get my two-step on.


Jan 30 | Sa
Work | O-Lifting
Clean pulls 5 x 2 (115,120,125,130,135#)
2-Position cleans (high hang + above the knee) 5 x 1 (115,115,115,120,125#)
Jerk drive 5 x 2 (95,105,115,120,125#)
3 sets:
Buenos dias x 10 (65#) (Switched to GHR x 10 for round 3)
SA Chinese row x 10 (15#)

Pre-brunch Stretch | 15:00

Jan 29 | F
Pillars | 3x
Wall press + rotation x 15
Reverse curl-ups x 5
Side plan clammie holds x :45 ea

Warm-up | 3x
Row x 1:00
Bench x 10
Banded rows x 10

Work | Bench 5 x 2 (95,100,90,95,90#)
GHR x 5 (performed 7 reps ea set)
AD x 2:00 (30 cals)

Stretch | 15:00

Jan 27 | W
Work | O-Lifting
Snatch pulls 5 x 2 (105#)
Snatch 5 x 3 (mid-thigh, below knee, ground)
3 sets:
Samurai squats x 5 ea (26#)
Handstand holds
Banded horizontal pallof presses x 10 ea

Stretch | 20:00

Jan 26 | Tu
Pillars | 3x
GA squat x 8
SB dawgs x 10 ea
Prone Y raise x 16

Warm-up | 3x
Snatch-grip RDL x 5
Snatch-grip row x 5
Snatch pulls x 5
Hang power clean x 5

Work | EMOM x 20:00, rotating:
Power cleans x 3 @ 95#
5 step-ups ea + 5 scap push-ups
-Rest x 4:00-
TGU practice x 10:00 (53#)

Stretch | 10:00

Jan 25 | M
Pillars | 3x
TVA leg drops x 15
Elbow plank w/ reach-thru x 6 ea
Prone Y glute press x 10

Warm-up | 3x
Monster walks x 12 ea
Banded clammies x 12 ea
Banded hip bridge x 12

Work | Back squat + chains 5 x 2 (165,175,175,180,185#)
4 sets:  3 sets:
Pistols x 5 ea
Wall runs x :30
SL atomic plank tucks x 3


Monday |  Right knee tracks inward on the pistols, but easier getting out of the bottom on that side. Interesting. Did three sets because my low back started bugging on the last round. Really thought I couldn’t do the SL planks, but with Clegg’s encouragement I did do one round of those. You’d definitely need to rotate legs! What are you training when you do the SL atomic tucks? Tried a few rope climbs since the class had the apparatus set up. Got about half way up. Not sure if my “pull” is weaker, or my ass is heavier. Wait. Yes I do. Number B.

Tuesday | The right hip and low back are bugging a bit. The elbows felt a little slow on the cleans, but speed improved as the rounds went on. Next time on the step-ups I might add a KB in each hand… I mean, if my coach said it was okay. Got up to white KB on the TGU’s!
Wednesday | Went light on the samurai squats because my lower back on the right side told me to.
Friday | First couple sets of bench I was not engaging the right muscles; felt week. Adjusted my position and got those back muscles involved and things went smoother.

Saturday | Everything felt pretty good, minus the buenos dias-es. The GHRs are feeling really strong though. I really felt those jerk drives in my abs; I like it.

Okay, so here it is February. Feeling more fired up and needing to mentally get back on track. Here are the things I want to work on:

  • Nutrition: I’m going to do a visual log of my daily eats. I’m testing a new method to be accountable to myself without tracking macros. I don’t know if it will work, but it’s more fun that just writing it down… I’ll give it a shot and see if it’s helpful in anyway.
  • Aerobic base: I’d like to incorporate some more of that; the winded minute on the rower tells me it’s gonna suck. But there’s goodness in the suck.
  • Training day frequency:  What if I were to adjust the number of training days from 5-6 to 4, maaaybe 5? What if I go a little harder and or longer on the days I am in the gym, but be there less often. It’s not that I don’t love it, I do. But I also love other things – like calligraphy, and architecture, and I need allocate some more time to those other spheres. Does that make sense? I think this one will be a challenge for me, but I’d like to see if I can actually make more progress reducing my frequency. Or is that not how it works? Talk to me, Tommy!