Choice or Chains?

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed, and you haven’t been.” –Marcus Aurelius

Kids Getting Hurt might be my favorite thing on the internet right now. (Thanks, Matty Nice!) The (delayed) reactions caught on the record, also interesting; “Is this where I’m supposed to cry?” Nah, kiddos, let’s choose laughter.

On his latest podcast episode, Robb Wolf hit up Gretchen Rubin for a chat about The Four Tendencies. If you’re wondering what the fuck The Four Tendencies are, I don’t know what to tell you. I expected more outta you. That not helpful? Fine. I was just playin’ anyway.

The Four Tendencies is system that identifies different ways people react to expectations. My tendency is Rebel (though I lean a little to the Questioner). Rebel is the tendency of choice. No, not like the meat. That would be Prime.

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According to the framework, Rebels “resist all expectations, outer and inner alike. They act from a sense of choice, from freedom. They resist control, even self-control, and enjoy flouting rules and expectations. They sometimes frustrate others—and even themselves—because they resist any expectation, even one that’s self-imposed. Rebels resist habits, but they can embrace habit-like behaviors by tying their actions to their choices and their identity.”

I think that last line is particularly compelling for me, personally, as I can struggle with doing that to an extreme, chaining myself to one particular identity or another. As someone who is also resistant to change – not just expectation – that can be an issue. Listening to the podcast was a good reminder for me about the importance of owning that knowledge about myself, then taking a step back and looking at a things, people, a situation, and maybe a belief in a different light, from a different perspective.

“Most misunderstandings in the world could be avoided if people would simply take the time to ask, ‘What else could this mean?’” -Shannon L. Alder

So yeah, choice – it’s e’rywhere. What are you choosing at this moment? What are you chaining yourself to?

A: The sofa! It’s football season! (Or did we just go a little BDSM? Pick a safeword. I say “Trump” – if that doesn’t make your dick limp, I don’t know what will.)


Day 264/365 | W
Mobility | 3x
Wall slides x 10
GA squat x 10
Reaching dead bugs x 20

Warm-up | 3x
Row x 1:00
KBS x 5
KB snatch x 5 ea
KB RDL x 5 ea

Work |
A1. Deads 7 x 3 (4@ 185, 3@ 195#) [1:30]
A2. Half-kneeling DB press x 7 ea (25#) [1:30]
B1. Buenos dias 3 x 10 12 (75, 75, 65#) [1:30]
B2. Dbl DB row x 10 (25#) [1:30]
C1. [Cable] pallof press  3 x 12 (20, 25, 25#) [1:00]
C2. Bent-over reverse flies x 12 (10#) [1:00]

Home yoga | 25:00

21 Sept | Th
Mobility | 3x
Scap press x 10
SL elev hip bridges x 10 ea
Reverse curl-ups – slow as a motherfucker x 10

Warm-up | 3x
Wall walk x just one!
Slam ball x 5
Kang squats x 10

Work |
A1. SL RDL 4 x 10 ea (45# KB) [:30]
A2. FS x 8 [BB only] x 8 [:30]
B. Concentric front squats 5 x 3 (105, 115, 3@ 120#) [3:00]
C. (Prone) Hamstring curl machina (45, 50, 45, 45#) 4 x 12 [1:30]
D1. Hanging bent-knee raise Dip holds 3 x 8 :40 [1:00]
D2. SA DB snatch x 5 ea (35#) [1:00]

23 Sept | Sa
Saturday Hike Club
Geronimo – National – Mormon loop | 6.5 mi

24 Sept | Su
Mobility | 3x
Scap press x 10
Super bird dogs x 12 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Wall balls x 7
KBS x 7
Push-ups x 7

Work |
A. 4x:
Single-unders x 50
SA DB bench x 5 ea (30#)
Chinese row x 5 ea (30, 25, 25#)
B. Push press 7 x 2 (2@ 95, 2@100, 2@105, 110#) [2:00]
C1. SA DB snatch 4 x 3 ea (35#) [right into]
C2. Sled push x 20m (+135, 3@ +160#) [2:00]

Stretch | 15:00


W | Deadlifts felt good. It’s crazy how much more I am feeling the pushing through the floor. Felt them a ton in my lats. Then to move onto the kneeling press. Ooh. Had to be mindful of hip positioning with those. Toughest move of the workout were the good mornings. Was curious about my form, but forgot my phone to captcha some footage. The reverse flies are also a weak spot. Ten seem light, but I do a neck thing when I go up to 15#ers, so… Ten it is… For right now.

Th | Pre-training status: feelin’ the posterior chain, particularly the low back and hammies. I enjoyed the sequencing of this session, part A was like a second warm-up. Ish. Those KB RDLs got my QL speaking on the left side. I notice that happens when I do the kangs, too. Noted. I am really feelin’ (both senses) the concentric lifts. And my lifters. Subbed dip holds because there is a serious lack of places to hang from at the globo gyms. DB snatches sure get my heart rate hard.

Sa | It was a nice day for a hike.

Su | It was a nice day to push a sled. I don’t know how much the sled weighs, nor did any of the employees manning the joint. So those numbers posted are the plate weight.
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Terms & Conditions

“I think there are many ways to live a good life. And that life looks very different for different people.” –Unknown

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More terms here

Save your breath, friends… I know you’d do the same for me.


17 June | Sa
Mobility | 3x
SL elev HB x 10 ea
SA plank x :20 ea
Banded clammies x 12 ea
Monstuh walks x 10 ea way

Warm-up | 3x
Wall ballin’ x 10
Ring row x 8
Reverse curl-ups x 10

Work |
A1. Bottoms up TGU 3 x 3 ea (25, 30(L), 25, 30#)
A2. Quad hip extension x :20 ea [as req’d]
B1. GHR [roman chair] 3 x 10 [RI]
B2. RNT rev lunge x 10 ea @3111 [1:00]
C. Back squat 6 x 3 @22×1 (125, 2@135, 2@145, 150#) [3:00]
D. KB front rack lunges 3 x 8 ea (30# KBs) [1:00]

Stretch | 10:00

18 June | Su
Mobility | 3x
Shoulder CARs x 3 ea
Wall slides x 10
GA squats x 10
Pope presses x 3 @ 4 breaths

Warm-up | 2x
Samurai squats x 5 ea @ 30#
SA press x 5 ea

Work | [The booty burn]
A. Row x 20:00
B. Bike x 25:00
C. 5x:
Step-ups x 5 ea
SA OH carry w/ suitcase carry x 20 m ea  (3@35/45, 2@30/45#)
FLR x :30

Stretch x 10:00

19 June | M
Warm-up | 3x
KBS + goblet squat + SA swing + snatch + RDL x 5 ea

Work |
A. 5x:
BB Press x 10 @33×1
Singles x 30
Monster walks x 10 ea
B. BTN press 5 x 5 @4112 (45, 50, 55,50, 50#) [2:00]
C1. SA DB bench press 4 x 10 (27.5, 25#) [RI]
C2. SA [seated] cable row x 6 @ 21×3 (30#) [1:00?]
D1. [SA?] DB snatch 4 x 6 ea (40#) [RI]
D2. Slam ball x 5 (20#) [1:00]

Handstands | 10:00

20 June | Tu
Mobility | 2x
Cossack lunges x 8 ea
Scap press x 10
Reaching dead bugs x 20
Pistol + hold x 3 ea

Work |
A. Bike x 30:00
B. 5x: (+/- 10:00)
Bear crawl x 20m
Windmills x 5 ea (35#)
SUs x 30
C. Leg extensions 3 x 15 (70#) [1:00]
C. Hip extensions [roman chair] 3 x 12 [1:00]
D. Prone hammie curls 3 x 10 (50, 60, 55#) [1:00]


Sa | Sometimes smaller is nice – at least when it comes to weight increments of the KBs. Feel the burn of the RNT lunges in my adductors and quads – is that the goal? After all the BS the lunges were intense, despite having lighter KBs than I’d typically grab. The only matching pair of KBs at Globo Mountain Ballpark Edition are the 30s; the struggle is that the 35# DBs have enormous head. Not sure how I’m gonna rack that… But I am sure I can figure it out.

Su | The row was surprisingly zen, and fuck did it burn my booty. Lots of fatigue in my really low back – more so on the right side. The mulitifidus? Not sure which muscles they actually are, but on the map of human anatomy that’s the region I’d point to.

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Dropped down the OH carry weight on the last two rounds as I was doing the neck strain thing #traptivated Felt really good sashaying out of the gym into the blast oven of the desert.

M | BTNs are crazy: feel all the activation, then dead stop fail. No mas! The DB snatch movement pattern is getting smoother as I’m finding it easier to keep shoulders and hips in alignment. Why does Globo Mountain Ballpark Edition have ONE slam balls, but 102 options of wall and medicine ball – which are both referred to as the latter?

Tu | Bike made me sweaty. Silent bear crawls fatigued e’rything. Some confusion on terms left me doing two “C” rounds. NBD