Altered States

“There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep Sea, and music in its roar:
I love not Man the less, but Nature more.”
–Lord Byron, “Childe Harold’s Pilgrimage”

but first the chonies
But first, hand over them thermal skins

Changed my state this weekend >>> Your brain on nature


02 Oct | M
Work |
A. Row x 15:00 Stepmill x 20:00
B. 5x:
KB FR carry x 20m (35/40#)
Sled push x 20m (+90#)
SL hip bridge x 15 ea (elevated)
C. Bike x 20:00

03 Oct | Tu
Mobility | 3x
Elbow plank + fwd tap x 10 ea
Cossacks x 8 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
WB x 7
Push-ups x 5

Work |
A1. DB bench 4 x 10 (30#) [right into]
A2. Pull-up machina x 10 (2@ 48, 2@ 48/54#) [1:30]
B. Bench 5 sets @22×1 5,5,3,3,2 (75, 75, 75, 80. 85#) [3:00]
C1. BTN seated press 3 x 5 (50, 50, 55#) [1:00]
C2. Chinese row x 10 ea (20#) [1:00]
D. Hanging bent-knee raise 3 x 8 (hetero-leg) [1:00]

Stretch | 12:00

04 Oct | W
Get a lil sweaty | 3x
Row x 1:00
Banded RDLs x 8 e
DUs x 30

Work |
A. Deficit Deads (25# plate) 5 x 2 (185, 4@ 195#) [3:00]
B. HPC x 2 + PP x 1 x 10 sets (7@ 105, 3@110#) [2:00]
C1. Back squat 3 x 5 @70% (130#) [right into]
C2. GH hip extension x 10 [1:30]

Stretch | 10:00

07 Oct | Sa
Inner Basin to Weatherford Trail
8.8 mi

08 Oct | Su
Mobility | 3x
Cossacks x 10 ea
Prone y x 10
Glute press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#
KBS x 7 @ 40#

Work | From the archives
A. TGUs 3 x 3 ea (40, 45, 50-55-60#)
B. Reverse zerchers 3 x 8 ea (75, 80, 80#) [1:00 btwn legs]
C1. SA DB Z press 4 x 6 ea (25#) [right into]
C2. Dbl DB row x 8 @2113 (25#) [1:30]

Stretch | 10:00


M | Subbed the stepmill for the erg because of hip flexion. Right side bugging a little from the move. Part B: I see what you did there. Booty burning by the last 5 reps of hip bridges. I would like to conduct a test. Remove all the TVs from the globo and see what occurs…

Tu | Dang starting with pull-ups = prefatigued. BTN press felt stronger than anticipated. Typically aren’t those harder from a seated position than from standing, no? This whole workout was a good practice in preventing straining neck face.

W | An hour of barbell fun! Deficit deadlifts felt really good; why do those weights feel so much easier standing on plate? More/different muscle recruitment? The push press was the limiting factor on the second part, and after all those pull-ups on Tuesday, it’s hard to straighten my arms today. The squats felt solid. No GHD to Roman extensions.

Sa | Favorite.

As you approach the point where Inner Basin Trail hooks up to the Weatherford Trail you get a pretty sweet view – from top down The Grand Canyon, Sunset Crater, Sugarloaf Peak, The Fairy-tail Forest.

eyespy.JPG

Su | Feeling a little hungover from my nature high, and a lack of sleep. But more than worth the exchange. Rolled through an oldie but a goodie. That part C was…

herd that.jpg
Herd

 

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fearsome > fearless

“You must understand fear so you can manipulate it. Fear is like fire. You can make it work for you: it can warm you in the winter, cook your food when you’re hungry, give you light when you are in the dark, and produce energy. Let it go out of control and it can hurt you, even kill you… Fear is a friend of exceptional people.” – Cus D’Amato

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Alexis Diaz | To be defeated by life is worse than to be defeated by death

21 Aug | M
Mobility | 3x
GA squats x 10
Wall slides x 10
TVAs x 15

Work | From the archives
A. Bike x 10:00
B. 5x: Row x 300m + Push-ups x 10
C. Bike x 10:00
D. 5x: Row x 300m + Chinese row x 5 ea (22.5#) + Jump lunges x 20 OHWL x 20
E. Bike x 10:00

Stretch, but mostly drinking water | 5:00

23 Aug | W
Mobility | 3x
Bird dogs x 12 ea
Shoulder CARs x 3 ea
Reverse curl-ups x 10
Popes x 15 ea

Warm-up | 3x
Wall ball x 7 @16#
KBS x 7
KB press x 4 ea

Work |
A. 3x BB only:
RDL x 3
Row x 3
Press x 3
FS x 5
Kang squat x 5
B. Back squat 5 x 5 @32×1 (130#) [3:00]
C. KB FR onto a 4” platform 3 x 10 (30#ers) [1:00 btwn legs]
D1. RDL x 10 (100, 110, 110#) [:30]
D2. Windmills (35, 40, 40#) [1:30]

Stretch | 10:00

24 Aug | Th
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slide x 10
Elbow plank + fwd tap x 10 ea

Warm-up | 3x
Wall walk + 10 taps
Ring rows x 7
Slam ball x 5

Work |
A1. Half-kneeling BU KB press 4 x 8 ea (15, 20, 20#) [:30]
A2. Pendlay row x 12 (60#) [1:30]
B. Concentric bench 5 x 5 (75, 85, 95, 3@90#) [3:00]
C1. Pull-up machina 3 x 10 (60#) [1:00]
C2. Dips x 10 (60#) [1:00]
D. 3x:
SA HP snatch x 5 ea (35#)
Farmer’s carry x 20m (50# KBs)
Bear crawl x 20m

Stretch | 10:00

26 Aug | Sa
Mobility | 3x
Wall slides x 10
Frisk squats x 3
Glute press x 10
Reaching dead bugs x 20

Work | Pre-Hump
A. Bike x 20:00
B. 3x:
Cossack lunge x 10 ea Cross-over step-ups
Handstand stills x AMSAP
DUs x 20
C. Bike x 25:00
D. EMOM x 10:00: KBS x 7 + push-ups x 5

Stretch | 15:00

27 Aug | Su
The Hump(hrey’s)
9.5 mi


M | Unreal sore from Sunday’s squats. I see how that whole hypertrophy training works der, with all the reps. Rolled through an archived workout to alleviate some of that soreness. Subbed overhead walking for the jumping lunges. Random workout observations:  row cadence is tricky when someone is rowing right next to you.

W | New moves: kang squat. Felt those lots in the posterior chain and hammies. Back squats felt good; lots of “finding the glutes” on  reps 4 & 5 – and keeping it explosive on the up – kept me at 130#. The front racks onto a plate – is that core stability work? That’s where I felt it – like keeping the chain connected.

Th | The concentric bench were interesting, and perhaps made easier because the safety supports were a little high (if I put them lower the barbell would have bench resting on my chest). Bench isn’t a strength of mine, so being able to do 3 sets of 5 at 90# surprised me. Reduced time under tension – since you are starting at the bottom? The pull-ups were hard, but felt really good, positionally – as did the dips. Ooh dem bear crawls….

crawlin fierce.gif

Sa | No sooner do I yammer on about the body feeling fucking amazing, then my right hip flexor decides to pretend it’s a glute. Hey, dude! (ya just know it’s a dude) You’re a tiny little guy; you’re not sized to pick up that kinda work. Anyway, that’s why I dropped part “D” and dropped the cossacks (those did NOT feel nice on the right side). Spent some additional time mobilizing that right flexor. We will see what tomorrow brings.

Su | Oh, The Hump. What a great hike! The weather was lovely; no storms, some picture-perfect fluffy clouds, and chilly at the top. Due to some navigational detours I got a later jump than I had planned, but, man, that didn’t take away from the experience at all. Until about 11,000’ up I felt fantastic, breathing good, but not a big deal. But man, shortly after passing the 11,100’ marker it got rough. From the saddle to the summit was very challenging. It took 2:30 to summit and about that (2:15) to descent with a good half hour at the top, taking in the general splendor aaand snacks! The cereal treat bar – Rice Krispies, but sub Cap’n Crunch (Right!? Fuck yeah! Or so I thought…) may not have been the best idea. Shortly thereafter I was pretty sure I was gonna vomit. Buuut I didn’t. Also got a gnarly headache which didn’t resolve itself as quickly as the upset tummy. In hindsight, I’m gonna attribute them both to the altitude.

And if you ever wonder what’s the faster way to go from zen to murder, my answer would be the commute from Flagstaff to Phoenix on Sunday afternoon. The solution: mix tapes and some dirty spice from Late for the Train #tipsfromSavage

Owned

“My heart has always beat thunderstorms instead of blood.” -Gabriel Gadfly

lips-01
Lips | Christo Dagorov

I got owned by work today and didn’t get a chance to finish my thoughts on the post I was planning to share with you today, friends. So, instead, as a nod to all the storming, you get a monsoon-y quote and some words to suck on. (Too much? Welcome to summer in the desert.)

The Moment
by Margaret Atwood

The moment when, after many years
of hard work and a long voyage
you stand in the centre of your room,
house, half-acre, square mile, island, country,
knowing at last how you got there,
and say, I own this,

is the same moment when the trees unloose
their soft arms from around you,
the birds take back their language,
the cliffs fissure and collapse,
the air moves back from you like a wave
and you can’t breathe.

No, they whisper. You own nothing.
You were a visitor, time after time
climbing the hill, planting the flag, proclaiming.
We never belonged to you.
You never found us.
It was always the other way round.


12 July | W
Mobility | 3x
Wall slides x 10
SL elev hip bridge x 12 ea
Reverse curl-ups x 10

Get a little sweaty | 3x
Ring rows x 7
Wall walks x 2 UB

Work |
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Box step-ups x 5 ea
Handstand hold x :30
SA carry x 30m ea (rotated SC @50#/OH @45#)
D. Stair climber Stepmill x 15:00

13 July | Th
Mobility | 3x
Bird dogs x 12 ea
SA plank x :20 ea
Wall-pressing dead bugs x 1:00

Warm-up | 2x
KBS – SA sn – SL RDL x 5 ea

Work |
B. Bench 5 x 5 @23×1 (3@75, 2@70#) [3:00]
A. 5x:
Row x 300m (+/- 1:17)
Dip hold x :30
DUs x 30
C1. Pull-up machina 3 x 10 (70#)
C2. Dips x 5 (40, 50, 50#) [1:30]
D. 3x:
SL hip thrust x 10 ea (25#)
Crossover step-ups x 5 ea (15#ers)
BU KB press x 5 ea (15, 20, 20#)

Stretch | 20:00

14 July | F
Mobility | 3x
Thoracic rotations x 10 ea
Hip CARs x 3
Shoulder CARs x 3

Work |
A. Bike x 20:00 40:00
B. Row x 20:00
5x:
HS hold x :30
DB RDL x 10 (50#ers)
Brrr crawl x 20m FLR x :45
C. Step mill x 12:00

Stretch | 20:00

15 July | Sa
Mobility | 3x
GA squats x 10
Scap press x 10
Hollow rocks x :30

Warm-up | TGUs x 10:00

Work |
A. 4x:
Front squat x 5 (115#)
RNT x 10 ea @3111
GHRs x 10
B. EMOM x 10:00: KBS x 10 (50#)
C1. DB bicep curls 4 x 10 ea [1:00]
C2. Cable tri’s x 12 (40, 3@50#) [1:00]

16 July | Su
Warm-up | 3x
Row x 1:00
Ring rows x 7
Slam balls x 5 @20#

Work |
A. EMOM x 20:00, rotating:
Hang clean – tall clean – jerk (3@95, 3@105, 4@115#)
DUs x 30
B1. Seated cable rows 4 x 10 @23×1 (50#) [1:00]
B2. Cable pallofs x 10 ea (40#) [1:00]

Stretch | 10:00


W | Weird rapid heart rate on the bike – too much coffee? Abs on the suitcase carry had me woke. Worked on a slower more controlled mount to HS – starting with hands on floor.

Th | Bench felt weak, but it’s been a while… not a whole lot of forward pressing in my life right now. Same with the pull-ups. They made me a little grumpy. “Hmm, what’s that about?”, she asks herself. Favorite segment (not that I need to hand out awards for my workouts) was the D. The crossover step-ups were sweet and revealing. Also, made you look globo-ers.

F | Subbed time on the bike for the erg due to some lower back fatigue. Subbed FLR for the bear crawl because the turf area was bangin’ (or other appropriate slang term).

Sa | Sore in some new regions of the glutes from the crossover’s I do believe…

the good girl burn.gif
Still haven’t tried any of the globo good/bad girls… Who needs dem bishes, anyway

New ritual: 10-minute morning yoga before getting meditated. I might be in it for the handstands, and the shorts, but it sure has been a nice way to kick of the day.

Succession

“The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt in awe, is as good as dead: his eyes are closed.” -Einstein

Death Maiden
Death and The Maiden | Pierre-Eugène-Emile Hébert

This week’s c-a-r-d-i-o time was spent ruminating on The Tim Ferris Show with Esther Perel. While the title reveals the focus of their discussion, the nearly two-hour conversation touches on a variety of topics, as is often the case on Ferriss’s podcast. I thought Esther’s differentiation of “revival vs survival” of traumatic events and her elaboration on “eroticism as the antidote to death” were really illuminating. It’s an engaging conversation, but then, perhaps I’m sucker for conversations on conversations – and on relationships and how they (and in turn, we) shape our experiences. Aside from all that Esther is a great storyteller! And not just because I’m also a sucker for an accent.

The podcast reminded me of this scene in Mad Men for a few reason. What is it that you want to say/tell? What’s in a definition?

And as the comments that follow the audio of the podcast reveal, it might leave you with more questions than answers – the good ones always do…


23 May | Tu
Mobility | 3x
Elbow plank + reach thru x 10 ea
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Slam ball x 5
SA KB press x 5 ea

Work |
A1. Bottoms-up TGUs 3 x 3 ea [RI] (25, 25, 30#)
A2. Quad hip ext holds x :20 ea [As req’d]
B1. RNT rev lunge 3 x 10 @32×1
B2. BB [only] front squat x 10 [1:00]
C. Front squat @22×1 5,4,3 (115#) 5,4,3 (125, 120#) [3:00]
D. Snatch-grip RDL 4 x 8 @31×0 [2:00] (95, 3@105#)

24 May | W
Rolling + MFR | 10:00

Work |
A. Treadmill x 30:00 (Incline 5 @ 3.8)
B. Hip CARs x 10:00
C. 3x: HS hold x :30 + shoulder CARs x 3 ea

Stretch | 15:00

25 May | Th
Mobilize | 3x
Wall rotations + slides x 10
Single-leg elev HB x 12 ea
Reaching dead bugs x :45

Work |
A. Thoracic rotations 3 x 12 ea [:30]
B. 10:00, rotating: (4 + 250)
Row x 250m
Push-ups x 5
Body rows x 10
C1. SA DB “Z” press [alt] 4 x 6 ea [RI] (25#)
C2. Dbl DB row 8 @2113 [1:30] (25, 3@27.5#)
D1. DB Incline bench, alt. 3 x 8 @2111 [RI] (27.5#)
D2. Pull-up machina 3.3.3. [:15, 1:30] (50, 40, 40, 50#)

Stretch | 15:00

27 May | Sa
Fire | 3x
Cossack lunge x 12
Scap press x 10
Glute press x 10
Pope clammies x 15

Flow | 3x
Wall balls x 10
Ring rows on the TRX x 8
Samurai squats x 3 ea

Work |
A1. Kneeling BU KB press 3 x 6 ea [:15] (20#)
A2. Suitcase carry x 20m ea [:15] (45, 50, 50#)
A3. Star plank x :15 ea (from knee x :20 ea)
A4. SA FR carry x 20m ea [1:00] (50, 60(R side), 50#)
B. 5x: Bike x 5:00 @80% then x 3:00 @recovery pace

Stretch | 15:00


Tu | A & B felt good. The front squats were not my best; on the 4th rep at 125 I really caved forward. Suspecting the mirrors – focusing on the visuals rather than feeling the movement – I turned directions in the rack and the last two sets on the second wave went much better. The barbells at the ballpark are slippery fuckers and make the snatch-grip tricky even with straps. Regardless, I really felt those in the upper glutes.

W | By the time it was time for training on Wednesday evening, oh man, the soreness from previous day’s work had started to show itself – sore adductors, booty, quads, in that order. The lighter load was nice. The CARs felt pleasant (the internet tells me that’s “Controlled Articulation Rotations” for those of you thinking about talking tow trucks right now, as was I). The shoulder ones felt really good; the hip ones… I am not sure I was doing them right. Other than the bear pose I didn’t feel any stretch or opening up. Maybe it was just the encore presentation, and when I try them again I’ll find the way.

Th | Really, really liked the Z presses. When I watch the footage of myself on the pull-up machine I really see my traps fire, but I swear when I perform them I feel the initiation in my back. That finish at the top though – tricky with the bent knees… I want my feet in front of me. Maybe I should practice #Mayhemism

Sa | The cossack lunges during mobility felt the strongest they have in a while. I did not have barbell over my head – this shit amazes me:

Failed at the star plank; they totally jack my lower back on the “bottom” side. Did them from my knee which felt like cheating but still so. much. squeezing (and shaking) in the flutes so can’t be all bad. Not sure how that helps what is weak that prevents me from doing it straight-legged though…#notesforTommy

Curious how I could measure 80% for 5:00 at a time, I used the heart rate grips periodically during the bike intervals. I’m accustomed to PRE for AD sprints but this is new, so just testing shit out. During the 80% intervals my heart rate was between 135-140 and during the recovery segments it was between 106-108. It was funny how much my music could help or hinder my RPMs! Also, have you ever paid attention to the lyrics to Pumped Up Kicks – totally dark and fucked up. No wonder I like it.