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.

lots of marbling.gif

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.


Edge Conditions

“People get really interesting when they start to rattle the bars of their cages.” Alain de Bottom

Drowning in my own shadow . . . 가끔 슬픔에 푹 빠져버리는 것도 좋지 #drowning #shadow #sorrow

A post shared by Henn Kim / 헨 킴 (@henn_kim) on

Ever notice a lot of interesting shit happens at the edges of things? Sunrise and set, transitions from ends to new beginnings, the conversations happening on the side, or better yet, what’s not being said? Just some of the thoughts provoked by this podcast with the dude over at Wolf Brigade. What are you learning from the periphery of your training/(in)actions?

07 Dec | W
Mobility | 3x
Prone glute press x 10
Scap press x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Wall slides x 10
Single-arm banded rows x 10 ea
DUs x 30

Work | O-lifting – Week 6
Clean pull 5 x 2 (165,175,175,185,185#)
Push press + jerk 5 x 1 (95,105,115,115,115#)
Jerk 5 x 1 (125,130,135,135,135#)
Tricep push-downs x 100

06 Dec | Tu
Mobility | 3x
SL elev hip bridge x 12 ea
COB hold x :20
Reaching dead bugs x :45

Warm-up | 3x
Row x 1:00
BB RDL x 10
BB row x 10

Work | 8x:
Deadlift x 3 (3 @185, 5 @195#)
Rest x 1:00
Death march x 10 steps (35# KBs)
Rest x 2:00
EMOM x 10:00, rotating:
KB snatch x 5 ea (35#)
Row x :30

Stretch | for real.

Tu | The hip/crotch/upper-inner thigh (do you need more descriptors?) region felt good once I got going, though the movement pattern on the right side felt a little janky on the death marches. KB snatches keep it real – no cheatin’ that movement without repercussions. The row sprint paired with those were some fun times.

W | The jerks felt the best they’ve felt, maybe ever; fast, solid, and with a good finish. (One can’t just walk away from a jerk joke.) Felt like I was able to fire away and take my head out of the equation a bit.

Ahh, some of the periphery at the ‘nasium be profound; some be more like…



 – What Susie says of Sally says more of Susie than Sally –

Do you ever catch yourself doing something that, well…

Ah, the ’90’s were so amazing. Do you remember LA Gear?

I had the white pair.

End of tangent. Back to the hmm…

Lately I’ve been really fucking irritated fixated on the cheater at our ‘nasium. So much so that I began to think, huh, why am I so preoccupied with this person? After some deliberation, I’ve concluded that the source of my frustration with this individual is that I used to be her. Not that I ever shorted reps or lied about my time on the Stair Master (We’re talking the 90’s here, people!) but I most definitely have cheated myself.

There needs to be an emoji for this
Me. At the ‘Nasium. Eyeing the Cheater. There needs to be an emoji for this

When I think about that person I was – and hey, the one constant in our lives is change; I’m a different person today that I was last week in some capacity – I wonder, what would have helped me recognize the foolishness of my ways? Someone calling me out? Someone washing me in their wisdom? Someone leading the way? For all I know, I was surrounded by supportive, knowledgeable people bashing their foreheads in frustration trying to get me to listen. But I wasn’t there yet. (Like Arya and the Many-Faced God, perhaps. The summer will be long without Game of Thrones.) The path is the goal. No one can find it for you.

“Discovering one’s self, one’s talent and ambition and learning how to express it is a creative process so may not be rushed… In the end, the process takes as long as it takes — you can’t push the river.” – Mark Twight, Why

Finally, not the 90’s but appropriate for this week…

22 June | Monday
Feeling-a-little-broken-again Day
Warm-up | MFR + Mobility

Workout | AD x25:00
Wall walks x2 every 5:00

Stretch Class Version 2.0 | 20:00

21 June | Sunday
Rest Day

20 June | Saturday
Warm-up | 3 rounds:
Row x:45
Yump rope x:30

Workout | “Flight Simulator” (15:19)
DUs in UB sets: 5,10,15… 45, 50,45…15,10,5
My rep scheme: 5…40,42,45,44,48,50…5

Stretch Class | 20:00

19 June | Friday
Warm-up | 3 Rounds:
Wall balls x10
Walking lunges x10
Row x:45

Workout | RDL 5×4 @4040 (95, 105,115,115,115#)
Rest x3:00
“Tempo – where the mojo resides”
– then –
EMOM x20:00
Evens – push press x3 @ 65#
Odds – AD x:30 @ consistent pace

Stretch + MFR | 25:00

Friday | I wondered how heavy I should go on the RDLs. I knew when I got there.

Saturday | Sheeeit gets interesting after 40 (reps). I certainly hope so.

Sunday | Deployed all the recovery techniques…

Spring 2015 2015-06-21 007
New foam roller courtesy of Mike C

Monday | Tight on the right from calf to hip = Recovery sesh

My girl Kate Galliett dropped some knowledge bombs on The Simply Human Podcast. It appears that I could improve upon my glute bridge technique and modify my foot position during split squats. Check out her work in the garden…



Clean Eatin’, Dirty Thinkin’

“I am not a snob; it is simply that I am not interested with what most people have to say, or what they want to do – mostly with my time.” – Charles Bukowski, Notes of a Dirty Old Man

pink wine and whisky

I’m one week in with Two Grand, a new-to-me app for logging your eats and developing new habits. So far, I am having a lot of fun with it! Anyone else a sucker for a reason to take pics? Anyone? I signed up thinking it would be interesting to have a visual timeline of my eating habits, or rather, “I wonder how many times in a month I actually… eat out/ indulge in an entire pint of McConnell’s Salted Caramel Chip Ice Cream/ purchase cups of delight (espresso)”… You get the idea.

I really like the app, which is similar to other social media apps in that you can follow and be followed (when you put it that way !?!). I’m currently stalking a few folks, other ladies who lift, fellow paleoites, and a couple people with fun handles, but foremost, I’m in for me.

Beyond seeing what other people consume, it’s interesting to see the words folks assign to their pics. Ranging from the obvious, “lunch,” to the specific, “one ounce of gluten-free, grass-fed cheese from a goat named Ralph located on the northern slope of Mount BFE,” you can pick up a lot from what people say about their visuals. Bottom line, and yet again, we are all here for different reasons, with different goals and different definitions of health.

Two Grand in the background, I came across an article that addresses what has to be the most annoying word ever assigned to food. “Clean is for underwear, not food,” covers it all; the primary point being the term itself, “clean eating,” is ambiguous and inherently judgmental. And it kicks off with a pair of superhero BGPs. AND the author, Lacy Davis, says fuck a lot. We could totally be friends.

So, eat the clean food. Eat the dirty food. If you want a cookie, eat a cookie. And sweet baby Jesse, just say no to the pucks of suffering!

Now, to the dirty thoughts. Yeah, that was just an easy title. So those are all you, friend. Should you need some inspiration, I give you John Hamm. Have at it!

18 June | Thursday
Rest Day

17 June | Wednesday
Warm-up | 3 Rounds:
Row x:45
Wall press x10
OH Walking lunge x10
DUs x20

Workout | 5 Rounds:
Incline bench press x3 (30# DBs)
Rest x1:00
Chin up hold xAMSAP (20,17,19,20,17)
Rest x2:00
– then –
RFESS 3×10 ea. (15# DBs)
Rest x1:00 btwn legs
– then –
5 Rounds:
Banded triceps push-downs x10 (blue)
Rest x1:00
Hanging bent knee raise x5
Rest x1:00

MFR + Stretch | 20:00

16 June | Tuesday
Warm-up | 3 rds:
Wall ball x8
Walking lunges x10
Mobility Moves
HRPUs x5

Training | Power clean 8×2 (115,115,125,130,130,135,135,130#)
– zen –
Push press 5×1 (95,105,115,120,125#)
– zen –
3 Sets:
GH Raise x6
Rest x1:00
Body rows x10
Rest x1:00

Get Bendy | 15:00

15 June | Monday
Warm-up | 3 rds:
DUs x25
Pistoles x2 ea
V-ups x10

Workout | EMOM x10:00
1-1/4 Back Squat x3 @50% 1RM (85#)
– then –
Death March x4 (25# DBs)
Rest x2:00
– then –
EMOM x10:00 (5×2, 5×1)
Wall Walk x2

Stretch | 15:00

Monday | Started the day with a jaunt to the top of “A” Mtn.

From the top of Tempe Butte: Summer is… here.

During the first EMOM of the day – with the 1-1/4 squats – I really had to focus on keeping the right glute engaged through that third rep. Took a few rounds to catch myself, and then a couple to correct it. The death march was awesome like it sounds. Can’t believe how much those work the glutes, hammies, back AND abs. Those things are quickly becoming one of my favorite movements. TGUs still win. I’m rambling… On the walk walk EMOM I did 2 reps each minute for the first five and 1 rep on the last five rounds. The shoulders were getting questionably fatigued.

Tuesday | Woke up with some seriously sore hammies and glutes, which persisted through Wednesday morning…

nailed it broad city
Broad City: my new favorite. Strong glutes & hammies make you the bitch in the suit. Mmm hmm

I really wanted to get up to the 140’s on the power cleans, but I felt a little beat up so just went with it. Worked up to 125# on the push press which I was happy with. And I was able to do the GHRs with my hands behind my head, not at my chest which is progress. The body rows felt fine on the shoulder. I was able to do the first set of 10 unbroken.

Wednesday | Looked (and felt) recovery-ish, which was delightful.

Thursday | Rest day – Mmm hmm.

Fuck yeah, sleep!



“(410): new years resolution: more sex, less car punching, more chipotle.” – TFLN

If you’ve never visited TFLN before, I’m sorry. It’s a real time suck that can be quite entertaining but ultimately may leave you rooting for the asteroid.

This week has turned out to be a sort of de-load week. Between the holiday schedule and the cold weather there have been an unusual amount of rest days. I’ve been enjoying them by catching up on reading, sleep, and podcasts. (And drinking cartons of eggnog.) Yes, lots of holding down the sofa with my ass – I can feel the kyphosis setting in. (I just wanted to throw that word in there. In addition to soil carbon cowboys, Robb Wolf is teaching me a new vocabulary.)

One of the podcasts in my queue was an older episode of Chris Kresser’s Revolution Health Radio. In it, Chris is asked simply what his definition of health is. Kresser’s response references the teachings of Moshé Feldenkrais and is a bit unexpected (or at least I found it to be) and rather poetic. You can listen to it here (34:40).

They say the key to achieving goals is clearly defining what they are and then establishing the steps required to reach them. So if ” to get/stay healthy” is on the list for 2015 it might help to figure out how, precisely, you personally define health – what is encompassed in your definition. Perfect macros and abz? Hitting a certain number on the scale? Nurturing relationships that help you relax and enjoy life? (‘Cause I ask you, what good are great scoops if ya’s got no one to squeeze ’em?)

nailed it
The Newsroom. I have also been catching up on The Newsroom.

28 December | Sunday
Rest Day

27 December | Saturday
30:00 EMOM:
Deadlift – Hang Clean – Front Squat – Push Press/Jerk
10:00 @ 85#
10:00 @ 95#
5:00 @ 100#
5:00 @ 105#

Stretch | 20:00

Ya know how I love the EMOMs and Saturday’s was outstanding; wasn’t sure how the hips would feel on the front squat so I kept the weight a little lighter to see how things would progress. The format of the workout allowed me to really set up for the front squat and focus on position and movement. Things felt cautiously good (?), so I added weight – conservatively.

twain and a cat
And here is a picture of Mark Twain. And a kitty.




“”Promise me you will not spend so much time treading water and trying to keep your head above the waves that you forget, truly forget, how much you have always loved to swim.”” – Tyler Knott Gregson

the quote project


21 December | Sunday
Rest Day

20 December | Saturday
Partner workout with Kate of Kamanda

“For time”: (22:15-ish… I think)
1200m run w/ med ball
100 OHS (push press 55#)
100 sit-ups
100 KBS (35#)
1200m run w/ med ball

Stretch | 20:00

19 December | Friday
Rollin’ | 15:00

30:00 AD
5x loaded hip thrusts e’ry 5:00 (65,85,85,85,85,85#)

Stretch | 20:00

18 December | Thursday

20:00 on the foam roller

30:00 AD
2x Wall walks e’ry 5:00

15:00 stretching

 Saturday’s partner workout was really fun – even with the med ball runs. My hips were (are) feeling a little beat up, so appropriate substitutions were made.

 Celebrating with the amigas. Cassie and Baby C are there in spirit <3
Celebrating with these amazing people. Cassie and Baby C are there in spirit ❤
moscow what
Customized Moscow Mules. I’m such a hipster.

Eighty-sixed the protein powder last week due to some skin issues; I was curious to see if perhaps the protein was responsible for the inflammation. It’s difficult to isolate all the variables, but I am already seeing a difference. I plan on incorporating the protein powder again in a couple weeks and see if the same thing happens.