Witness Marks

“We are what we pretend to be, so we must be careful about what we pretend to be.” – Kurt Vonnegut

cmorey-entangledwonders-greywolf-1-1_orig
Delicate Dependencies by Crystal Morey

Recently got my grill shined up. The dental hygienist – who’s been cleaning people’s teeth for 34 years – asked how old I was when I wore braces. I asked how she could tell, because it sure isn’t perfect alignment of my teeth (No, I don’t wanna reel that one in! Stop asking #flavorsaver) She said there were subtle marks where the wires had subtly scored my teeth. It got me thinking about people, and how we are an accumulation of witness marks. It makes me curious about what people pick up on. And who we pretend to be.


22 Apr | Sa
Mobility | 3x
Glute press x 10
Wall slides x 10
Elbow plank + side reach x 10 ea

Warm-up | 3x
Row x 1:00
OH walking lunges x 16
DUs x 20

Work |
A. Single-leg glute bridge hold x :30; Rest x 1:00 btwn legs
B. Back squat 4 x 5 @22×1 (125, 3 @130#); Rest x 3:00
C1. Pull-up 4 x 10 (3 @60, 70# of assistance); Rest x 1:00
C2. Dip x 10 (see C1 notes); Rest x 1:00
D. Bike x 20:00

Stretch | 15:00

23 Apr | Su
Warm-up | Row x 500m
Kettlebell swings

Work | First workout at Marina Heights!
A. Power snatch [light and fast] 10 x 2 (85#); Rest x 2:00
B. Clean pulls @110 % 3 x 3 (175#); Rest x 2:00
C1. Leg extensions 4 x 15 (65#); Rest x 1:00
C2 [Seated] Hamstring curls x 10 (3@110, 120#); Rest x 1:00

24 Apr | M
Pre-warm-up-for-all-the-hyphens | 3x
Bird dogs x 10 ea
Slow-like-old-people-fucking scap presses x 10
Reverse curl-ups x 10

Warm-up | 3x
KBS x 10
DUs x 30

Work | [from the archives]
A1. Front squats 10 x 2 (125#); Rest x 1:00
A2. Wall runs x :30 (10 ea): Rest x 1:00
B1. Single-leg KB RDLs x 10 ea (50#); Rest x 1:00 btwn legs
B2. KB snatch x 5 ea (35, 3 @40#); Rest x 1:00
C. 5x: KBS x 15 + DUs x 30 [for time]

Stretch | 15:00


Sa | Hip bridge holds are no joke. And make for edge-of-your-seat video footage. But seriously, try them and see how good you are at keeping your hips level. The back squats were fun with a mirror. Not sure the last set was “x1” out the bottom… or a full 2-count either. The pull-up machine is gonna lead to some gainz, I am sure of it.

Su | New places of soreness in the lats and booty today.

Had fun testing the barbell at the globo, thank you. Felt super weak with the snatches until it occurred to me that I was using a 20 kilo barbell. Ahh. The fifth set finally felt nice and smooth and fast like they’re intended to be. The pulls felt slow but seemed okay via instant replay, so I stayed at 175#. The machines at Marina Heights are a little different than the ones at the ball park; your seat moves with the contraction. Check out the rocketship.

The leg extensions were SO intense after the barbell work; the curls less so. Also, Marina Heights has stall bars… Forgot to check on the sled.

M | Kinda weird working out at the ball park when there’s a game going on – think fishbowl. The whole place breathes a roar when the plays are good. The modern Colosseum. Rolled through the workout. Cut out “C” due to time restrictions. Lame.

Feeling chubby in the middle; time to reel in the eats and unplug.

Future Past

“The mind is a curious thing. The reason why we sometimes find ourselves in awe of moments as they are happening is because the mind never lives in the present, the body does. But the mind shifts between what the body has left behind and what’s yet to come.” -Sidd Long

dt1969
Pygmalion & Galatea  | The myth and the painting, by Jean-Léon Gérôme. Can you guess who is who? #alessoninLats #dabootyofthesuperiorplane

Check out the opening segment of this episode of Modern Love on the differences in the way men and women write about – and think about – love. Is your view into the future and/or the past?


21 Mar | Tu
Mobility | 3x
Wall slides x 10
Chin-over-bar holds x :20
Single-leg elevated hip bridge x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
BB press x 8
DUs x 20

Work | 10x
Bench x 3 (85#)
Rest x 1:00
Body row x 6
Rest x 1:00
-and den-
Single-leg hip bridges x 12 ea (20, 25, 30, 30#)
Rest x 1:00 btwn legs
-and zen-
AD x 10:00

22 Mar | W
Warm-up | Oly prep

Work | x 30:00, rotating:
Sled push x 100m (215#)
Farmers carries x 100m (53#ers)
AD x 20 cals

Stretch | 10:00

24 Mar | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Hanging straight-let raise x 8

Warm-up | 3x
AD x 1:00
Banded row x 10
DUs x 20

Work | EMOM x 20:00, rotating:
DB snatch x 3 ea (35#) + slam balls x 3 (30#)
Row x :30
-then-
Alternating TGUs x 10:00 (44, 53, bottoms-up 26#)

25 Mar | Sa
Mobility | 3x
Single-leg elevated hip bridge x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 8
Supinated BB row x 8
Wall walk + taps x 10
DUs x 20

Work | O-lifting
Snatch + hang snatch x 10 sets [Across – medium weight – technique] (95#)
Rack jerk 10 x 1 (125#)

Mini-stretch | 10:00


Light week – going by feel. The sled work on Wednesday was legit hard – lots of heavy breathing – or effort to manage it.

First time ever doing the single-arm dumbbell snatches. Focused on keeping the shoulders in alignment per the M&M #nofire

Warming up for Saturday Oly I was totally able to trace the tightness from my back to hip as I moved into a squat – which lead me to turn those snatches into powers. Collecting data…

The adductors! The fab five muscles make up what we know as groin musculature and often undervalued in terms of the role in performance and human movement and often overlooked as well. They attach to the inner portions of the thigh and also to the pelvis at different locations. The longus, brevis and magnus attach more anteriorly whereas the pectineus and gracilis attach more posteriorly and part of the anterior oblique subsystem and lateral subsystem, and powerful muscles with many aspects of stabilization especially during walking. They are also direct antagonists to glute max, TFL and glute medius. These son-a-bitches can either be facilitated or inhibited depending on many factors. —————————————————– For example , if the glutes are on vacation and not functioning properly (happens all the time), The hamstrings often take over the primary work of the glutes to extend the hip. This creates strain particularly on adductors to adduct the hip because the glutes are inhibited. The most common groin pulls are (pectineus, adductor longus/brevis). They are also analogous to tibialis posterior and peroneal's roll and stabilizing the ankle during frontal plane movement, and my fav, also involved in eccentric deceleration and aspects of rotation. —————————————————– If adductors are dysfunctionally or chronically tight, they will always battle with the glutes or other musculature and won't allow the pelvis to get out of large anterior tilt with internal rotation and will cause issues throughout the chain and even create knee pain as well. In most cases the adductors are overworking (facilitated). Release adductors if you have a hip pain,knee pain and groin pain, but first find out why they are overworking in the first place. #muscles #movement #performance #anatomy #strength #awesome #flex #coach #knowledge #gains #instadaily #picoftheday #glutes #squats #athlete #results #rehab #lifting #science #lifestyle #gym #workout #training #strong #bodybuilding #powerlifting #fitness #exercise #health #followme

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Jolly AF

“The main reason Santa is so jolly is because he knows where all the bad girls live.” -George Carlin

bouguereau-nymphs26satyr-no


24 Dec | Eve
Warm-up | 3x
DUs x 30
Slam balls x 5
Wall slides x 10

Work | O-lifting
Snatch balance 3 x 3 (65#)
OHS [pause @ bottom] 4 x 2 (85, 95#…)
Snatch pull + hang snatch 6 x 1 (75, 85, 85, 90#…)

23 Dec | Eve Eve
Mobility | 3x
Bird dogs x 10 ea
Prone y raise x 10
Banded clammies x 15 ea

Warm-up | 3x
Row x 1:00
Push-ups x 7
V-ups x 7
Pistol x 1 ea

Work [Favorite] | 7x:
Bench press x 3 (85#)
Right into
Slam balls x 5 @ 20# (30#)
Rest x 2:00 (?)
5x:
Incline SA KB BP (ha!) x 5 ea (26# +2.5)
Right into
Hang power snatch (85#)
Rest x 2:00
3x:
Row x 300m
AD x 15 cals
Zercher lunge x 5 ea @ 75#-ish (85#)

Stretch’n’ convos | 15:00


F | Upped the lbs on the balls, as the goal was to be breathing heavy. Check. Really felt the glutes by the time we got ’round to the zerchers.

Sa | Quick session before hopping on a flight to Iowa. The hip felt good – zero pain/hesitation! The back fatigued quickly, I’m guessing due to all the work it did Friday.

Let the Right One(s) In

“Crocodiles are easy. They try to kill and eat you. People are harder. Sometime they pretend to be your friend first.” – Steve Irwin

let the right one it

Ooh kinda heavy for a Sunday, Morgan.


28  Feb | Su
Hike @ South Mountain
Mormon + Fat Man’s Pass Loop

27 Feb | Sa
Work | O-lifting
Halting snatch pulls 5 x 3 (85,95,105#…)
Power snatch 7 x 1 (85#)
Power clean 7 x 1 (105,115,120,125,130#…)

Sunset hike | Phoenix Mountain Preserve

26 Feb | F
Work | 5 rounds:
AD x 1:00
Sled x 100m @115#
Row x 1:00
Banded hip bridges x 1:00


Just rolling through. Everything is feeling good…

fist pump steve.gif

Now to keep it that way. Didn’t go crazy with the weights on Saturday, but things felt good. Ray tinkered with my parts after O-lifting to see what the fuck is going on there. We’ll see what this week’s homework reveals.

I did perform two hikes this weekend. Feeling good after both of them. In all my years I can’t remember doing a sunset hike, except whilst camping. So I threw one in the mix and it was splendid.

IMG_4780
It got even better than this once the sun was almost completely down. Some shit the camera just can’t capture.

I’m thinkin’ I’m gonna to head to The Sups next Sunday to check out a new-to-me trail.

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

Coasters

“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.

IMG_1731
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.

05-28-01

No Lie

“Don’t be disappointed by the results you didn’t get from the work you didn’t do.” – Matty Ice

fortmastur
I have one of these at work. Only it’s much more structurally sound and has better signage. You know what they say, “Procrastination is like masturbation – it’s fun at first, but in the end you’re just fucking yourself.”

 


12 May | Tuesday
Warm-up | 4 rds:
DUs x20
Wall walk x1
KBS x10
Mobility Moves

Training | Power snatch 5×1 (85#)
Rest 2-3 mins btwn sets
– then –
20:00 EMOM:
Power snatch x3 @ 65#
Slam ball x8 (30#)
– then –
RFESS 3×10 ea leg (10# DBs)
perfect reps
Rest x1:00 btwn legs

Stretch | 20:00

11 May | Monday
Warm-up | 4 rounds:
Wall balls x10
OH Walking lunges x10
V-sits x10

Workout | Squat Monday!
Back squat x6 sets
Rest 3-4 mins btwn sets
3 reps @ 140#
3 reps @ 145#
2 reps @ 150#
2 reps @ 155#
1 rep @ 160#
AMRAP @ 135# (10)
– then –
3 Sets:
Front squat x6 @ 100#
Rest x1:00
KBS x10 @ 44#
Rest x1:00

Stretch & QT w/ the foam roller | 30:00


Monday’s squats felt good; I’m a  feelin’ much more confident with a loaded barbell on my back. Also of note, by going low enough to break parallel but not bottoming out, that really keeps the workload in my glutei…

oh yeah

I had a video fail on the AMRAP set so you’ll just have to trust me. Don’t worry, I’m no cheater… Tom Brady.

no lie
“… 15, 16, 17, 25!” Speak on it, Brit Brit

The KBS felt light. Again, working on pulling that KB back to the bottom rather than letting it float. I really dig the Natalie Taylor style KBS.

Definitely felt all Monday’s work on Tuesday morning. My rear (I believe they call that posterior) inner thigh muscles  were definitely repairing themselves. Worked up to 85# on the power snatch. I decided to use a lady barbell and my man hands grip kept slipping once I got some weight on the bar. The movement felt really good though. 

The power  snatch + slam ball combo on the EMOM had me using, oh what energy system would it be? I don’t know – need to put in some more skull sweat on that subject – but I was breathing hard and felt that muscle fatigue. Great description, Morgan. Thank you. 

Ten reps on the RFESS was a challenge, but man is that movement feeling better than when I started. I really notice on my right (injury) side – my knee used to want to fall in and I really struggle with balance. Now that knee tracks out and if I’m wobbly it’s ’cause I’ve been drinking. Just kidding, Beers during stretch not before. We call that the D-Dub Rule.