Save As

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612: Accept that you have less control than you want | Paul + Wendy Projects 

My assigned Thursday workout scared me. I believe it to be true that I suck at pulling and pushing, so the thought of eeking out some bench press and strict pull-ups, well, I certainly wasn’t “handstands and pistols” kinda pumped about it.

As I stepped up to the rig to add a second assistance band for the pulling portion, I asked myself how I’d worked to change “this” – “this” being that “Motherfucker-I-still-don’t-have-dead-hangs/dread-at-working-through-something-I’m-seriously-terrible-at” feeling?

My answer was honest, but not the one I’d like to be able to give in response: not much. I hadn’t been working on it. Going through the motions (by, say, overhead pressing some light lbs you know you can nail, shrouded in the safety of the “proper form” umbrella – which is absolutely important, but also an easy scapegoat) isn’t the same as working toward something, Gunz. You know this.

And that, my friends, is how six banded pull-ups lead me to question my existence, over a few rounds of scotch.

The end.

Tyrion FTW.gif

Haha! Just jokes! Though I did call it a night at the gymnasium. Revelations are exhausting; as is watching a group of clueless souls follow a mind-blowing 1-10-1-10… prescribed back squat rep scheme in the “XF” class. Know when to say when, indeed. Or when to ask questions…)

Walking away from that failed Thursday workout, I realized that I need to reacquaint myself with my fears. And instead of conveniently forgetting them, keep them on-deck, and use them bitches for my benefit.

This nugget from Max at the TTT sure was helpful. I like how he describes himself as being “intimate” with is fears, applying a positive connotation with something many of us like to keep in the shadows.

Along the lines of finding and acknowledging our hidden drivers, this read by James Clear on the schemas is pretty great too; our underlying beliefs persist – and have the potential to seriously hold us back.

How would you re-tell the legend of “The War of the Ghosts”? What are your “Save As” Schemas that shape your narrative?

Save me from myself
Sweet baby Jesus, save me from myself

11 Mar | Sa
Warm-up | 3x
AD x 1:00
Wall walk x 1 + taps x 10
Palm-ups BB row x 10
Slam balls x 7 @ 20#

Work | Solo Oly
A1. Pressing snatch balance 4 x 2 (70, 70, 70, 75#)
A2. Heaving snatch balance x 2
A3. Snatch balance x 1
B. Snatch 10 x 2 (85, 90, 90, 95, 95, 95, singles @ 95, 100, 105, 110# [PR])

12 Mar | Su
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Bird dogs x 10 ea
Side plan + leg lift (aligned AF) x :20

Warm-up | 3x
Wall balls x  7
Single-arm banded rows x 10 ea
DUs x 20

Work | [Do over Thursday]
5x:
Incline bench x 3 (80, 80, 85, 85, 90#)
Rest x 1:00
Banded pull-ups x 6 (blue + green)
Rest x 2:00
-then-
AD 30/30s x 20:00

Stretch | 15:00

13 Mar | M
Warm-up | 3x
Row x 1:00
Single-arm DB press x 8 (15#)
DUs x 20

Work | 10x:
Back squat x 5 (115, 2 @125, 3 @ 135, 4 @ 140#)
Rest x 1:00
Wall walk x 2
Rest x 1:00
-then-
5x:
1-1/4 Front squats x 3 (95#)
Rest x 1:00
Banded hammies x 5 ea (blue)
Rest x 1:00

Stretch | 15:00


Saturday | That transition from pressing to heaving is trippy as fuck – getting my lats to fire fast. Baby PR on the snatch. Since it’s Open season we might be tempted to call that a squat snatch. Laaaaawd. 

Sunday | A second attempt of Thursday’s workout. Felt much better. I want some science on why the AD rides so differently from the assault bike: the OG AD has me feelin’ it in my hammies and my quads, not ALL quad like on the ass(ault) bike – ironically named. Hmm.

Pull-ups are my nemesis, but just like with the last one… I will conquer you, nemesis! Here’s some footage and analysis to start the siege:

Monday | Walked away from the back squats wondering if I should have done the sets across and/or heavier. I was expecting to feel more fatigued by the last set than I did. That second sip of air is like a switch to the glutes. I’m thinking it must keep me more up right and then those guys stay engaged better…? But I might merely be suffering from delusional cognitive bias. Tricky.

For The Record

“Words do not express thoughts very well. They always become a little different immediately after they are expressed, a little distorted, a little foolish. And yet it also pleases me and seems right that what is of value and wisdom to one man seems nonsense to another.”― Hermann Hesse, Siddhartha

monday motivation-01.jpg

A recent conversation that may or may not have revolved around the CrossFit Open and how much consternation it gives a certain someone (who may or may not be me) reminded me of several important things:
1. It is very important to surround yourself with people who will call you on your bullshit.
2. Text messages are handy for many things, conversations are not one of them.
3. Key & Peele are funny motherfuckers.


22 Feb | W
Warm-up | 3x
Slam balls x 5
Pipe work
DUs x 20

Work | Oly – Week 7 [Remember this one*]
*A1. Pressing heaving snatch balance 3 x 2 [build] (65, 70, 65#…)
*A2. Heaving snatch balance x 2 [add lbs as req’d] (75, 65#…)
*A3. Snatch balance x 1 (65#)
B. Front squats 5 x 1 [build] (subbed back squats; 155, 165, 175, 185, 195#)
C. Clean + jerk 5 x 1 [build] (125, 135, 140, 140, 145#)

23 Feb | Th
Warm-up | MFR, PVC work, and throwing shade

Work | [From the archives]
“A”
Bench press 7 x 3 (85#), right into
Hang power clean x 3 (tall cleans @105#)
Rest x 2:00
“B”
Incline single-arm DB bench press 5 x 5 ea (30#), right into
Hang power snatch x 2 (75#, thick barbell)
Rest x 2:00
“C”
Zercher lunges 4 x 5 ea @ 75#, right into
Bench hip bridge x 15 ea
Rest x 1:00

Stretch | 10:00

24 Feb | F
Warm-up | 3x
Cossack lunge x 8 ea
DUs x 20
Walk walk x 1
BB palms-up row x 10

Work | [From the archives]
5x:
Front squat x 5 @50% (115#)
Back squat x 5
Rest x 2:00
4x:
Banded RDLs x 12 ea (green)
Rest x 1:00
Banded hamstring curls x 10 ea (blue – hip bones into floor)
-then-
Assault bike x 10:00, every 2:00 slam balls x 10 (20#)

Stretch | 10:00

25 Feb | Sa
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Wall rotation + slide x 10

Warm-up | 3x
KBS x 10
Wall walk + shrugs
AYTs x 5 ea
DUs in the sun x 20

Work | O-lifting
Rack jerk 5 x 2 (115, 125, 135#…)
Clean high-pulls 4 x 3 (125, 135, 155, 165#)
Clean + jerk 6 x 1 (115, 125, 135, 140, 140#)

26 Feb | Su
MFR | 10:00
Work | EMOM x 20:00, rotating:
DL – TC – FS – J (115#)
DUs x 40
-then-
3x:
GHR x 10 (15#)
GHD sit-ups x 10
Rest x 1:00

Stretch | 15:00


W | Really liked the sequence of part A; going from the s-l-o-w pressing under to the quick movements made my brain hurt. I want to try these again soon and see how they go. Subbed back squats for part B because of all the reps of the front version on Monday. Did some weird things with disengaging my abs during the jerk; not sure if it was fatigue, a search for tension, or just one of those days, but it did improve with reps.

Th | Was a pleasure to work out with the dumbbells; using the 30’s rather than having to scale back to the 26# KB. I asked (Just One) Chainz Calvada to record me from the rear on the Zerchers; looking to see about that right knee, whether it was caving in, and also just seeing any differences in movement pattern from the left to the right.

F | The Open makes my eyes bleed. No entiendo. But then, I don’t need to. Eyes on my own plate. Damn them slam balls feel nice.

Sa | Weird jerks again.

Su | The state of Sunday, according to Kolding, Morgan & Loll (Law Firm or Squad?):
Kolding Morgan and Loll.jpg