“Ideas pull the trigger, but instinct loads the gun.” – Don Marquis


03 Mar | F
Mobility | 3x
GA squat x 10
Prone y raise – weighted x 10
Single-arm plank x :20 ea

Warm-up | 3x
AD x 1:00
Wall walk x 1 w/ shrugs
Banded rows x 10
Hanging straight-leg raise – no swing x 8

Work | [From the archives]
EMOM x 10:00, rotating:
Clean + FS + FS (115#)
DUs x 40
-Rest x 4:00-
EMOM x 10:00, rotating:
Wall walk + 10 taps
Slam balls x 7 @30#
-Rest x 4:00-
TGUs x 10:00 (44, 53, bottom’s up 26#)
Stretch | 10:00

04 Mar | Sa
Warm-up | 3x
Cossack lunge x 8 ea
Scap press x10
Reverse curl-ups x 7
KBS things x 5 ea
DUs x 30

Work | O-lifting – For Reps
A. Muscle clean 4 x 2 [build] (95, 105#…)
B. BTN jerk 4 x 3 [light + fast] (105, 115, 125, 125#)
C. Clean + jerk 10 x 2 [across] (115#)
D. Pistol + handstands (  )

Stretch | 10:00

F | Rolled through.

Sa | Worked on widening my grip on the reps of the clean and jerks. Those guys have been off the last couple weeks. Ali noticed the timing was off at the catch with my long arms. So I worked on widening my grip to shorten the OH distance. Pistols in lifting shoes might be the greatest thing ever. Nailed a couple balanced on a KB, which was also fun, but not in lifting shoes.



 – 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…



Easy, Tiger

“Slow down and remember this: Most things make no difference. Being busy is a form of laziness – lazy thinking and indiscriminate action.” – Tim Ferriss

the tigers are here
Bukowski. A tiger tattoo that endures

Dialing it back on a few fronts this week: taking it easy on the hip in the gym, keeping my eyes on my own plate at work, stepping away from some negative shit, and settling down with the caffeine.

Why would you say that?!?

Cinco de Drinko | Tuesday
Warm-it-up | Some:
AD & mobility things

Workout | Cinco sets:
Sled walk x50m
Freestyle x50m (70# sled)
Glute-ham raise x6
Front squat x5 @85#

Stretch | a bit

May the Fourth | Monday
Warm-up | AD until sweaty

Workout | 10 sets:
Bench press x5 @40×0 (3 sets @65#, remainder @70#)
Rest 1:30
Banded chin-ups x5 @40×0 (2 sets w/o band, 4 sets w/ blue band)
Rest 1:30
– then –
3 sets:
Dip shrugs x10 (<—legit)
Rest 1:00
Single-arm DB row x6 @40×0 (20# DB)
Rest 1:00

Stretch + Mobilize | 20:00

Monday’s bench felt good. Added a little weight on the 4th set. The negative chin-ups started bothering me on the right side; I kept catching myself rubbing my elbow and my bicep. I experimented with my grip – wider, closer, overhand instead of underhand – but things just didn’t feel right so I stopped those at the 7th set. The tempo rows were good; my range of motion on my left side seemed limited a bit at the top – I just couldn’t pull that sucker all the way in. Bring it home, tricep! Nah.

I’m pretty sure I did  6 rounds on the recovery because I lost track and didn’t want to short myself. Experiencing some tightness on the right side – hammie, elbow and cuff – but it always feels good to move and get a little sweaty. And the weather was so fucking lovely Tuesday. It was one of those too-nice-to-work days. But I did it anyway. Dammit.

Going through a process of elimination, trying to figure out what the heck triggered the tightness in my hip and back…
Hip thrusts? Nope.
Extreme dance moves? Nope.
Sex Sprain? Sex and the City Rulz.

There is a real shortage of Sex and the City GIFs on the internet, and a person can’t say that about many things. Anyway, the jury is still out on what brought on the tightness.

In my quest to know everything about what is going on with the hip, I found this gem of video. It’s for artists, but is quite informative and entertaining. Wait for the slam dunk around the 8:45 mark…

Whoa. Easy, Tiger.


“I believe that it’s important to be healthy, to be mindful, (to be) aware and kind. But I also believe that occasionally it’s a good idea to get drunk at the beach.” – Joe Rogan

Bubblicious: it’s just fun to say.

31 March | Tuesday
MFR | 15:00

Warm-up | a few:
Wall balls
Wall presses

Workout | Press 1RM (85, 95, 90#)
Rest 10:00
AMRAP press @85% of 1RM (3)
– then –
500m row for time (1:51)

Stretch | 20:00

30 March | Monday
Rest Fucking Day

Needed an additional rest day Monday so I took it. Tuesday was fine. My press numbers have been flat for a while, and by ‘a while’ I mean ever since I started moving a barbell. Eight-five didn’t feel particularly hard, but sweet baby Jesse 95# wasn’t going anywhere, or at least not above eye level. The test afterwards – which I have forgotten the name of –  resulted in a 3, that’s right t-h-r-e-e. (Yes, I am judging myself.) Tres = mas reps, si? The row felt fine; I just don’t feel like pushing hard right now. What’s up with that?

 Here’s the last successful press. Seeing videos of oneself is weird.

And it’s time to tear off the page and start a new month. Here’s March in rearview. Look back at it.

Room for improvement. Bring it, April!



“Most people are running around so caught up in their head that they can’t observe anything and they’re drawn into these emotional responses; they’re constantly doing max effort responses for trivial things.” – Jim Laird on Simply Human Podcast #71

I really like what Jim Laird has to say. He emphasizes the importance of rest and getting your head space right – working “in” so you can work “out”. He also warns of the dangers of single sport specialization at an early age and stresses the importance of free play for kids. Turns out play is important for us all.

The Brazilians know how to play…

29 March | Sunday
Rest Day

28 March | Saturday
MFR | 20:00

Warm-up | an extensive 3:00 row

Workout | Back Squat 4×5 @ 95#
Rest 3:00 btwn sets
Walking Lunges 3×10 w/ 26# KBs
Rest 1:00 btwn sets
6:00 AMRAP:
DUs in sets of 10 UB (26)


Stretch | 20:00

27 March | Friday
Mobility | 15:00

Workout | Bench press 3×5 (85,85,90#)
3:00 rest btwn sets
Banded pull-ups 3×5
2:00 rest btwn sets
Iron scap (2x through)

26 March | Thursday

30:00 EMOM:
Odds: 3x hang movements (105, 115#)
Evens: double-unders x :20

25 March | Wednesday

Mobility | 20:00

Warm-up | haha.

Training | 3 rds:
DUs x :30
Rest x :30
Row x :30
Rest x :30

Rest 6:00

3 Rds:
Slam balls x :30
Rest x :30
AD x :30
Rest x :30


Stretch | 20:00

24 March | Tuesday

Mobility | 20:00

Training | 10:00 @ a consistent pace: (4 rds +200)
Row x200m
Wall walk x1
Banded row x5

Rest 4:00

8:00 @ a consistent pace: (4 rds)
Run x200m
KB thruster x4 ea arm (35#)
Hang clean x4 @ 65#

Rest 3:00

6:00 of: (5 rds)
DUs x20
AD x10 cals

Stretch | 20:00

Not too many notes from training this week, mostly because I didn’t take very good notes. Got a little flustered on Tuesday; moving a +10# version of myself gets me winded more quickly. Wednesday, I was a little distracted, made my workout my warm-up, and was surprised at how challenging the workout turned out to be. Looked easy on paper… Got through two rounds of the Iron Scap repertoire on Friday. I find the ATYT and WY Negatives to be the most difficult movements for me, but I am happy with my progress.

tried it
I saw these on the internet and had to try them. They look kinda bad-ass, right? Well, maybe it’s just this chic’s abs that are bad-ass; I did a few sets of these suckers with a 45# barbell and I am not really sure what they do. I think they are the CrossFit equivalent to hanging sit-ups at the boxing gym… Fluff.

I only took one rest day this week and that was stupid. More isn’t necessarily better, most of the time it’s just more. I know this. So then I ask myself some questions…


Friday Faves

“As times goes on, you’ll understand. What lasts, lasts; what doesn’t, doesn’t. Time solves most things. And what time can’t solve, you have to solve yourself.” – Haruki Murakami

Funny. And likely true.

I don’t feel like using my words today. It’s Friday and the mothership arrives from the homeland this evening – hide the porn and clean the casa! I’m spent. Instead of a thread of rambling thoughts, here’s a random list instead! Some favorites of the week (Besides “fuck” of course. And anything by Murakami.):

  1. The Art of War Visualized
  2. The All Blacks haka (Don’t know what the fuck that’s all about, but I like it) 
  3. An Open Letter… (Teaser. You know it’s good when it starts like that.)
  4. It’s not a list without glutes!
  5. You miss 100% of the shots you don’t take.

 20 March | Friday

Foam roller | 20:00

Warm-up | 4 rds easy, breezy:
Row :45
Wall walk x2
Wall presses x10

Workout | 4 sets:
Single arm press x5 (35, 30×3)
:30 rest
RDL x5 (95,105,115×2)
2:00 rest
– onto –
3 Sets:
Push jerk x2 (105, 110, 115)
1:00 rest
KBS x12 (44)
2:00 rest

Handstands & Stretch | 30:00

19 March | Thursday
Rest Day

18 March | Wednesday

Mobility, Mobility, Mobility! | 30:00

Training |
Front squat 4×1 (145, 155, 165, 160)

10:00 EMOM:
1 1/4 Front Squat x3 @ 80#

Iron Scap Routine

Stretch | 20:00

Friday was fine. Nothing to report. Rest day, ditto. On Wednesday I hit 155# on the front squat, which was consistent with my number during test week . According to my training logs I haven’t ever hit 165# on front squat, despite what I say in that post. Don’t know where that came from… Fire pants! Regardless, 155# felt strong and I know there’s more where that came from. 

Iron Scap is challenging but it’s getting better and set-up is less of a motherbitch. I think I’m ready to go for 2 rounds moving forward.

New practice for the standing work station. This video was in a post from Robb Wolf about healthy feet:

I can’t do the big toe thing! Tried at work, doing dishes last night, and brushing my teeth. It’s crazy. Feet mittens. Anyway, there’s no fucking way you’ll catch me in a pair of Vibram’s so I figure I’ll get really good at the feet exercises to compensate. Good plan.

Sunday Grammar

“You have to move the big rocks. Don’t worry so much about the fat burners; that’s not a big rock. Eat well, train well, sleep well, chill well.” – Jen Sinkler and her bad ass bangs

grammar day

I am really loving this TEDtalk. It pairs perfectly with my last post’s quote from Paulo Coelho. Ah the subjective; the potential and the regret. Interesting.

15 March | Sunday
Active Rest
Alta – Bajada Trail
@ South Mtn
7 miles

3.1415 | Saturday

Mobility o/ coffee | 20:00

Workout | 4 sets:
Back Squat x2 (130, 140, 150, 160#)
3-4:00 rest btwn

3 rounds:
400m run
Wall balls x8
DU’s x30

Stretch class

13 March | Friday

MFR + Mobility | 20:00

Workout | 4 sets:
DB Press x6 (30#)
:30 rest
BB rows x5 (45, 55, 65, 70#)
1:30 rest

AD 30/30’s:
3:00 @ easy pace
15:00 @ :30 sprint, :30 walking rest

12 March | Thursday

Mobility | 15:00

Warm-up | 3 rounds;
:30 yumping rope
Banded rows x10
Wallballs x5

Workout | EMOM!
24:00 rotating:
1x hang clean + 2x high-hang cleans (95×4, 100×2, 105#xRemainder)
Slam balls x5 (30#)


Feeling really great! Here’s the last set of Back Squat from Saturday:

Inspired by the muscle-ups in 15.whatever, I got through 15:00 of AD sprints. They actually weren’t that bad, though I could certainly feel them working. Thursday’s high hangs were a fun challenge at getting under it. Next time, more lbs.

Have you ever recognized your own behaviors in someone else’s actions? And you see them doing this thing and it’s fucking awful. And you realize that it’s no different when you do that shit. So fucking stop it. Ever had that? That was my week. It was very insightful. 

I ate out more than usual this past week. Meetings and such. When I eat something that I didn’t fix myself I consider it to be junk, ’cause you just don’t know. Like those sweet potato fries… “paleo” in theory but likely fried in vegetable oils. Gross. Though I don’t let dining out give me license to eat like an asshole. I don’t stress about it and just try to limit how frequently I do it. Long story short: better food choices, Morgan. And more protein. SO much more protein!