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.

Better Meat

“If you can’t beat ‘em, eat ‘em” – Jeffrey Dahmer

better meat.jpg
R. Crumb illustrates “cardio”

Robb Wolf is making the podcast rounds promo-ing his new book, Wired To Eat – which is currently on my coffee table waiting to be consumed. His chat with The Aussies pulled ahead of the pack by one of their standard closing question: If you could interview anyone (alive) who would it be? Wolf’s response: a tag team interview with Jenna Jameson and Jane Goodall. So paleo.

But seriously, the books sounds like an interesting read, or listen – for the duration of a 45-minute stint on a bike, perhaps. It even features some hands-on testing! Everyone’s favorite subject: but what about me?

If you are not amused by the ‘meat’ pic… Scram! Just kidding. Here’s one that involves more of the protein you’ll actually eat. Like chew. And swallow – for the gainz. Click the image source to check the whole article. Knowledge is power. And power takes up more than half a bike seat.

better protein.jpg
“More Protein, Better Protein” by Diana Rogers, RD, of Sustainable Dish

And if all that’s nice, but you’re hungry for some fitspo, I got you. Courtesy of Jocko:


26 Apr | Tu
Mobility | 3x
Wall slides x 10
Banded clammies x 15 ea
TVAs x 15

Work | “Cardio Glaze” – makes ya high like a donut
Bike x 10:00
5x: Row x 300m + push-ups x 10
Bike x 10:00
5x: Row x 300m + Chinese row x 5 ea (25#) + jump lunges x 20
Bike x 10:00

Stretch sesh | Quit yer bitchin’, Sara!

27 Apr | Th
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Side plank + leg lift (still with the knee) x :20 ea
Reaching dead bugs x 1:00

Work | “Observations”
A1. SL hip bridge hold 3 x :30 ea; Right into
A2. TGU x 3 (45#); Rest x 1:00
B1. Hip extensions 3 x 12 (25, 20, 10#); Right into
B2. Rev lunge x 5 ea (30, 25, 25#)
C. Deadlift 5 x 3 (185, 4 @195#); Rest x 3:00
D1. Box step-ups x 10 ea; Right into
D2. DUs x 40

28 Apr | F
Mobility | 3x
Cossack lunge x 8
Prone Y raise x 10
Glute press x 10

Work | “Whiskey Dick”
A. Bike x 45:00
B. 5x:
Handstand hold x :30
Jump rope x 30 singles
Quad hip extension hold x :20 ea
Step-ups x 10 ea (18”)


Tu | Didn’t want to show up. But I did – and got really into it.  I see what you did there – mixing up the bike with the rows. Was really happy with how the push-ups felt. Tried to not let my quads touch the floor which seemed to help keep me in position. The rows felt retarded on my left side – on my right I can fill the muscles engage in sequence – not the case on my left side. Feels like I am pulling from my trap and neck. My low-back began to bug the last 2 rounds of rowing. 

I still experience the occasional “what the fuck is going on here” moments at the globo…

okaaay
Start

But increasingly feelings like this cat in a bowl…

ya own bowl
Finish

Played around with some wall stands and position work during the stretch. Couldn’t help but listen in on a PT sesh during my stretch. Sara – I’m pretty sure no ‘h’ – prefers whining to working.

Th | I think I got “A” wrong – ended up doing 18 TGUs in total. Is that right? I’d pulled the 50# KB anticipating doing the last round with that, but fuuuuuh no! The hip extensions with weight got heavy fast; really felt them in my very low back. My right hammie was bugging a little throughout the workout. Were the step-ups supposed to be weighted? Noticed I was doing the pike thing whilst jumping rope. I feel like there’s a little kink in the chain somewhere…

F | Decided to name the workouts for fun times. Today’s is named thus as sitting on that bike for 45:00 puts my crotch to sleep… but also makes me sweaty. Felt a little self-conscious on the handstands at the globo (seriously it’s a little strange with the game crowds there) but focused on my own shit and did the work. Totally couldn’t do single jumps with the rope! Haha! Forgot to film, so no off-your-seat footage to share.