Mind Mold(s)

“Limits, like fear, are often an illusion.” – Michael Jordan

be_LIE_f_S
Somehow it’s been almost 4 months since I made the switch from training at a CrossFit affiliate to a “corporate” globo gym. Dang, that went fast. I wish I could say my mental adjustment went as swiftly. It took some time, some good questions (surround yourself!), and some self-reflection, to get on board with it all. I continue to gain insight into my fears and resistance to the change.

The dudes at Barbell Shrugged recently sat down – well, stood up – with Katy Bowman of Nutritious Movement, who has lots of interesting ideas on movement – which is not to be confused with exercise! What has stuck with me this round are her thoughts on body casts – everyday objects in our lives that we use/wear without question and that literally shape us in ways most of us are unaware of. Things like shoes, pillows, even our chonies, have impact not only the way we move, but change our physical shape. Where my girls with bunions at?!

The conversation about body casts and our unquestioned buy-in on their use got me thinking about the other beliefs we hold onto without question; those “I am _____” or “I am not  _____” statements. I am an athlete. I am a good person. I am a healthy person. I am a smart person. But what does any of that really mean? How are you – how am I – extrapolating those ideas?

A few short months ago I would have used all of those aforementioned “I am” statements as arguments against working out at a globo gym:

The people that train at globo gyms are lazy.

They aren’t athletes.
They don’t know what they are doing.
Machines and mirrors are silly and useless.
I am better than all that.

I think it was Tim Ferriss who said, whenever I find myself thinking in absolutes, I look for the exceptions. Are any of those statements fact? And secondly, what does what other people are doing  have to do at all with MY training? Nothing. I mean, what others are doing in the gym, at work, in their relationships, in their lives – yep – none of my fucking business.

It’s funny how the change of venues has me noticing other casts in my life. Change begets change, right? What casts are limiting you? Which ones can you start shaking off? (Might I suggest you begin with the chonies…)

get it Tina
Get it, Tina

18 July | Tu
Warm-up | 3x
Wall walk x 2 UB
RR x 7
Reaching dead bugs x 1:00

Work |
A. Bottoms-up KB press 3 x 8 ea (20, 20, 25#) [:30]
B1. Single-unders 3 x 50
B2. Push-ups x 5 [:30]
C1. DB Incline bench 4 x 8 (25, 3@27.5#) [:30]
C2. DB row x 12 (25#) [1:00]
D. Snatch-grip RDL 3 x 10 (115, 2@125#) [2:00]

Stretch | 10:00

19 July | W
Mobility | 3x
GA squats x 10
Bird dogs x 12 ea
Shoulder CARs x 3 ea
TVAs x 15

Work |
A. Bike x 25:00
B. 5x:
BW only cross-over step-ups x 5 ea
SA BU FR KB walk (#acronymwins) x 30m ea (25, 30, 3@25#)
KBS x 10 (50, 4@60#)
C. Stepmill x 20:00
D. Hip CARs

Stretch | 15:00

20 July | Th
Mobility | 3x
Prone y raise x 10
Elbow plank w/ fwd taps x 10 ea
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Push-ups x 7
Slam balls x 7

Work | “Mathematics”
A. 3x: [BB only]
(RDL x 3) + (Row x 3) + (Press x 3)
(FS x 5) + (GM x 5) + (BS x 5)
B. Front squat 5 x 5 @23×1 (105, 115, 3@120#) [3:00]
C. KB FR lunges onto 45# plate 3 x 10 ea [1:00 btwn sides, took :30 because I fucked up a lil]
D1. Zercher squat 3 x 8 (85#) [:30]
D2. SA DB row x 10 ea (30#) [1:30]

Stretch | 10:00

21 July | F
Friday Hiking Club!
Mormon Trail + Fat Man’s Pass

22 July | Sa
Mobility | 3x
Wall slides x 10
SL elev HB x 12 ea
Reverse curl-ups x 10

Warm-up | 2x
TGUs x 3 ea (45, 50#)

Work |
A. Bike x 30:00
B. 5x:
HSW
Cossack lunge x 10 ea
DUs x 30
C. Bike x 20:00
D. Shoulder CARs

Stretch | 10:00

23 July | Su
Warm-up | 3x
Row x 1:00
Wall ball x 7 @14#
Slam ball x 7 @20#

Work |
A. GHR 3 x 10 ( – , 10, 10#) [as req’d]
B. DL 4 x 3 build (185, 195, 205, 215#) [3:00]
C. Snatch 10 x 2 (4@75, 3@85, 2@95, 85, 95#) [2:00]
D1. Good girls 3 x 10 (50, 60, 60#)
D2. Bad girls x 10 (50, 60, 50#) [1:00]
E. Cable pallof press 3 x 15 ea (40#) [1:00]


Tu | Feeling some progression on the BU presses. Failed on the 7th rep on the right with the 25# kettlebell… and couldn’t string more than a couple together on the right. But still an improvement from the 15#er. On the DB things I often feel, in hindsight, that I should have done more weight. I’m not sure what’s that about, but what it does tell me is to be mindful of how things feel while I am doing them. Am I cheating myself? Could I do more? Notes for next time. The RDLs were challenging. Musta been the hex plates #globojokes

W | Tuesday night dinner prep soundtrack was all about breath, and was fresh in my head when I hopped on the bike (all the step burrito’s were taken, so shook up the order of things a bit). Explored my breath and that was interesting – hadn’t noticed how much I like to mouth breath. There was a learning curve on the KB walk; took awareness not to death grip that KB. Felt better once I stopped.

Th | Haven’t gotten the best sleep this week – staying up too late on a school night attempting to get shit done – and was feeling it by the time Friday Eve training sesh rolled around. Also, The Pope talks about the lady times and their effect on strength; that felt like a real thing on the front squats. Here’s the footage of sets four and five, both at 120#:

The right side was the limiter on the FR lunges. The burn on the zerchers felt really nice; felt it a ton in the booty. Lots of trunk action on this one, too, front and rear.

Sa | Super sore in the booty and thighs rolling into the session. Part B had me breathing really good. Five rounds + fast forward + fuuuuh!…

Su | Rolled through and had some fun. Had a moment of getting on myself for not fighting for the last two DL reps, and for not getting under the snatches, but let go of that shit. Today was not a test day, well, except for testing the “girls”; so much padding and levers. No, I didn’t keep a straight face.

Why do I look like I got lost on my way to a barre workout?

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.

Time Under Tension

“Tension is who you think you should be. Relaxation is who you are.” -Chinese Proverb

Who you are-01
Be who you are

The Chinese, always with such intensity. I think Seth might say they fucked that one up though. (Relax! Check out all the things they got right. And Wiki doesn’t even mention Bruce Lee, weightlifting, or turning gypsum board into food.) Seth’s proverb says, “Fear is who we are. Tension is who we are becoming.

Oh man, I am becoming so hard right now! Haha. But really…


09 May | Tu
Mob it up | 3x
Wall slides + rotation x 10
Single-leg elev hip bridges x 10 ea
Popes x 15 ea

Warm-up | 3x
KBS x 10
Wall walk x 2 UB
Ring (TRX) rows x 7

Work | [Repeat]
A. RDL 7 x 5 (2@135, 5@145#); Rest x 1:00
D. Leg extensions 3 x 10 (70, 90, 90#); Rest x 1:00
C. Seated hamstring curls 3 x 10 (90, 80, 80#); Rest x 1:00
B1. DB [alternating?] bicep curls 4 x 20 ea (15#); Rest x 1:00
B2. Cable tricep push-downs x 12 (flat bar @50, rope @40, 40, 50#); Rest x 1:00

Bonus round: EMOM x 10:00, alternating:
DUs x 40
Pistols x 3 ea

Stretch | 10:00

10 May | W
Mobility | 3x
Scap press x 10
Cossack lunge x 10
Pipe press x 5 breaths
V-ups x 10

Work |
A. Cardio Z1
Row x 15:00 (3,421m)
Bike x 20:00
Row x 10:00 (2,220 m)
B. 5x: (NFT, but it took 10:00)
Step-ups x 10
Handstand holds :20-:30
FLR x 10 taps

Stretch + roll | 10:00

12 May | F
Greasin’ the groove | 3x
Pope clammies x 12 ea
GA squat x 10
Prone y raise x 10 [abs – engaged]
TVAs x 15

Work | “Shoulda”
A. 5x:
BB (only) press x 10 @33×1
Single-unders x 30 (DUs… ppppt)
KBS x 10 (45#)
B. BTN press 5 x 3 @4112 (45, 4 @55#); Rest x 2:00
C1. ½ Kneeling bottoms-up KB press 4 x 6 (20#); Right into
C2.Dip hold x :30; Rest x 1:00
D1. Single-arm cable row 3 x 6 ea @30×2 (30,30, 40, 30#); Right into
D2. Single-arm DB bench x 6 ea @2121 (30, 27.5#)

Stretch |10:00


Tu | Had to rearrange the sequence of events based on availability, but things felt really good and strong.

W | Rolled through. Felt the row in my booty instead of my back, which was a win. Everything felt good – especially the handstands >>> handstands FTW!

F | Feeling like I shoulda edged up most of the weights for this workout: heavier KB on A; gone for 60 on B; stacked a 2.5# plate on top of the KB for part C… Interesting to me that the BU KB press and SA row is harder on the left, but on the BTNs and DB bench my right side is the weak side. Hmm.

So What

“Sometimes people let the same problem make them miserable for years when they could just say, ‘So what.’ That’s one of my favorite things to say.” – Andy Warhol

what if

No words today. Just some slam bass and lyrics. Say what?!


05 May | F
Mobility | 3x
Wall slides x 10
Single-leg bird dogs x 10 ea
Wall-pressing dead bugs x 10 ea

Warm-up | 3x
KB – Swings x 5
Single-arm swings x 5 ea
Goblet squats x 3
Snatch x 3
RTW x 5 ea
RDL x 5 ea

Work |
A. TGU x 3 ea x 4 sets (45#); Rest x :30
B1. Back extensions x 10; right into
B2. RNT rev lunge x 10 ea @3111; Rest x 1:00
C. Front squat 5 x 3 @22×1 (3@115#, 2@125#); Rest x 3:00
D. Snatch-grip RDL [3] x 6 @3111 (95#); Rest x 1:30

06 May | Sa
MFR | 10:00

Mobility | 3x
Single-leg adductor squats x 8 ea (18” box)
Prone y raise x 8 (hip tuck, abs engaged)
Pope clammies x 15 ea (fire)

Work |
Bike x 10:00
5x: Row x 300m + cable tris x 10 (40#)
Bike x 10:00
5x: Row x 300m + SA DB press x 5 ea (25#) + slam ball x 7 (20#)
Bike x 10:00

07 May | Su
Mobilization | 3x
GA squats x 10 (wider stance)
Scap press x 10
Pope clammies x 12 ea
Side plank + leg lift (knee) x :20 ea

Warm-up | 3x
Row x 1:00
SA KB press x 5 ea @25#
Slam ball x 5 @ 20#

Work |
A1. TGU 3 x 3 ea (44#)
A2. GHR x 10
B. [Single-arm] Front rack KB lunge onto 45# plate 3 x 8 ea (26, 35, 44#); Rest x 1:30
C. Power snatch 10 x 2 (2@75, 3@85, 2@90, 3@95#); Rest x 2:00
D1. Kneeling BU KB press 3 x 8 ea (18#); Rest x 1:00
D2. Single-arm seated cable row X 6 ea @21×2 (30#): Rest x 1:00


F | Those get-ups added up. Really liked those reverse lunges. Front squats felt good once I stopped watching myself in the mirror and focused on feeling the movement. The footage totally revealed I was cheating the time at the bottom. Again. The RDLs were tricky with the different barbells; the gnarling is located closer to the center so there was some grip slip… All in all a decent training session; the right hip is bugging a little bit.

Sa | Spent extra time working out some spots with the foam roller and lacrosse ball. Explored a few warm-up moves from the Pope featured in this vlog:

It’s fun to see behind the curtain, all the pre-lifting work that goes down. My hip was bugging pretty good, but the mobility drills seemed to get things toasty. By the time I got to the slam balls (the hole being the test) things were moving without issue.

The last round on the bike I had company next to me; I was jamming out to some music but the dude’s stride kept catching my attention. I realized that while I had constant pressure on the pedal, he seem to bounce out of the bottom. If I drew a diagram mine would look like a circle and his would look two vertical lines going opposite one another, up then down. Interesting… still pondering, is it a learned movement pattern, compensation, lazy glutes, did he not have waffles for breakfast? These are big questions, people.

Su | Needed one of those NBA towel kids to help me out during the get-ups in the “Functional” area of Globo Mountain. Slippery suckers. Added the “single arm” to the lunges because they only had one of each weight of KBs. The snatches felt so much nicer (snappier) than last time, but I also found a 15 kilo bar, which made all the difference with the grip. Left side was sticky on the “D”…

Sorcery

Attention squared
Know your sources. Where’s that coming from…?

The last couple weeks have presented me with many opportunities to be an observer… of some new surroundings (gym anthropology) and of myself. Truth be told all of life gives us that chance, right? But are we paying attention? And are we open to seeing the full spectrum of things presented to us?

I really liked this article Raymundo shared with the DTP crew, Every Movement Is a Skill, If You’re Listening. That’s not actually the title – it’s a way better one! Read it and tell me I’m wrong. It reminded me of a recent exchange between The Aussies about movement and how it is – and isn’t – like porn: it’s not about how it looks (okay, it’s a little about how it looks), it’s about how it feels.

So let’s rearview: you gotta be open to it (new methodology – globo and that other thing) and engaged in the process enough to feel it, not excessively focused on what it looks like in the mirror(s) or from inside your box. You get all that?

Of course you did.

brit brit gimme a wank
Surely a better method to lure passengers off over-sold flights #sorcery

And speaking of new things, here’s my new favorite channel – MegSquats:

Oh man, I have the best sources. How about the single-leg squats!? Gimme some… (See workout notes below.)


11 Apr | Tu
Warm-up | Orient thyself
Row x 500m
Bike x 8:00

Work | [Doing it anyway]
A1.  BB incline bench 5 x 5 (75#); Rest x 1:00
A2.  Single leg RDL x 10 ea (44#); Rest x 1:00
B1.  DB bench 3 x 5 (30#); Rest x 1:00
B2.  Rev DB fly’s x 10 (12.5#); Rest x 1:00

Stretch + roll | 15:00

12 Apr | W
Warm-up | Row x 500m
3x:
PVC things
DUs x 30

Work | [with Mr. Megs]
A. DL 7 x 3 (185, 6@ 195#); Rest x 2:00
B1. Single-arm DB snatch 7 x 3 ea (35, 35, 5@ 40#); Right into
B2. Single-leg hip bridge x 10 ea (20#); Rest x 1:00
C. Lat pull-downs 4 x 10 (70, 90, 80, 60#); Rest x 1:00

Straaatch | 10:00

13 Apr | Th
Warm-up | 3x
DUs x 30
KBS – goblet – ‘round da – snatch x 5 ea
Reverse curl-ups x 10

Work | [I don’t always do 5 rounds, but when I do, I do 6]
A1. [Seated] Single-arm DB press x 5 ea (25, 2@ 27.5, 3@ 30#)
Rest x 1:00
A2. Chinese row x 10 (15, 5@ 17.5#)
Rest x 1:00
B. EMOM x 10:00
KBS x 7 (60#) + push-ups x 5
C. Bike x 20:00

Stretch + mob | 10:00

15 Apr | Sa
Mobility |3x
GA squats x 10
Scap press x 10
TVAs x 15

Warm-up | Bike x 5:00

Work | [TTW Things start making sense…]
A. RDLs 7 x 5 (125#); Rest x 1:00
B1. DB Bi’s 4 x 20 (17.5, 15, 15, 15#)
Rest x 1:00
B2. Tricep push-downs x 12 (Rope grip, 25#)
Rest x 1:00
C. [Seated] Hamstring curls 3 x 10 (70, 90, 90#)
Rest x 1:00
D. Leg extension 3 x 10 (70#)
Rest x 1:00

Bonus: TGUs x 10:00 (50#)

Stretch | 20:00


Tu | So uncomfortable…

W | The RDL into hip bridges had me (and the Zor-cerer… Yep. That WAS dumb!) breathing nicely and all kinds of day-after sore (speaking for myself on that last part). Exploring the pull-downs, thus the all-over-the-board on the lbs. Got too heavy and started repping all janky-like so I backed off and refocused on feeling the initiation of the movement and where I felt it down and up the chain as the movement progressed. Also… abz.

Th | The swings felt fantastic and the reflections (So. Many. Mirrors. And sneaking lighting that makes you look jaaacked! Magic tricks, indeed.) were fun. I really enjoyed blowing the dust off my gym jams for the “cardio” portion.

Sa | I am perplexed and excited by all the contraptions for squatting at the globo. Aaand I eyed a floor-mount for landmines! I’m digging all this new stuff to try. The tri’s and bi’s really revealed asymmetry in movement and how/where I feel them. The leg extensions and curls… slayed me! I’m am beginning to recognize how the globo cycle has the ability to add to the toolbox, not taking away from the work I’ve already put in. And man was it fun to wrap up with some of my favorites – the TGU – after doing new things! 

In addition to new digs, people, and methods, I also performed some internet searches I’d not imagined I’d be doing a mere 6 mos ago. Like “seated or laying hamstring curl machine”  or “proper form cable tricep push-downs“. Sources matter – so much contradictory info – so I need to flush out the “Catalyst Athletics” of globo reads.

Lastly, AD hunting on the CL got me like…

Moves Like Prey

“It’s different nowadays; happiness is something that people seem to think is their right. There’s no worry about starvation, or having a roof over your head, or being invaded. So they worry about whether they are happy or not. I suppose that’s some kind of progress.” -Henning Mankell

You know the system is FOOKed when people find this offensive…

 

But don’t think twice about supporting (spending their skrilla on) this…

09-big-food-ss-slide-t39z-master1050
From “Super Size: The Dizzying Grandeur of 21st Century Agriculture”

Here’s some (info) ammo for the next attack from that one vegan we all know; the one with the “animals are my friends and I don’t eat my friends” approach. (A) That’s cool, but I eat mine, and they are delicious (and nutritious) AF. (B) And lest you forget we’re all in the circle…

temp2421


20 Nov | Su
3-anna-half-ish miles of active recovery on the mountain to the south

19 Nov | Sa
Mobility | 3x
Single-leg elevated adductor squat x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 200m
Slam balls x 7
Wall slides x 10
DUs x 30 or for as long as my pants stay up

Work | O-lifting – Week 3
Muscle snatch 5 x 2 (75#)
Snatch + 1-1/4 OHS [across] 5 x 1 (95#)
Snatch-grip RDL [across] 3 x 3 (145#)
Ring leg curls 3 x 10

17 Nov | Th
Mobilize | 10:00

Work [Recovery] | EMOM x 30:00, rotating:
Bench press x 3 @80# + DUs x 30
OHS x 3 @75#
AD x 1:00
-then-
3x | GHR x 10 (10#)
Handstand walks x 3 attempts


Th | I know I should be able to write my own recovery workout, but fuck if I could figure anything out by the end of the day. An EMOM sounded nice, so I inquired about Ali’s recipe:

The Skipper’s EMOM Recipe:
•1 part something you enjoy
•1 part skillz you need to work on
•1 part elevate your heart rate

I ended up going with a combo that I’ve been throwing in the mix kinda frequently as Pappas agreed on it. Partners: so high-maintenance.

Sa | Snatches: from red light last week (air brakes) to yellow light on the catch. Widened my stance a bit. Felt really good, but by the looks of it there’s still lots of air there between the booty and the mat.

I hear some people argue static stretching is a waste of time, but I really like it after training. It’s the coffee after hiking; the reading after yard work; the spooning after sex. It’s a little time to chill out and consolidate the day’s work, in whatever capacity that may have been. Or a chance to hear some epic one-liners from Kay-tay. Either way, in the week to come, I’d like to find my corner of the new digs and come back to that.

Fear[less]

 Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.

-Dylan Thomas

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What does fear look like…?

It’s staying in a job that’s no longer fulfilling; it’s grasping at that relationship instead of cutting that brah (or bish) loose; it’s listening to your head instead of your gut; it’s nodding and smiling instead of asking the question; it’s getting defensive when the question is asked of you.

And, it’s an Olympic gold medalist shrouded in the American flag.


16 Nov | W
Mobility | 3x
GA squats x 10
Prone Y raise x 10
TVA drops x 10

Warm-up | 3x
AD x 1:00
DUs x 30
Banded shoulder things

Work | O-lifting – Week Tres
Clean pulls [build] 5 x 1 (125, 135, 155, 175, 195#)
Clean pulls [across] 5 x 1 (195#)
Clean [build] 5 x 1 (115, 125, 135, 145#…)
Clean [across] 5 x 1 (145, 145, 140#…)
Tall jerks [build] 5 x 1 (65, 70, 75#…)
Rack jerks [across] 5 x 1 (125, 130, 130, 125#…)

15 Nov | Tu
Mobility | 3x
Elbow plank + reach across x 10 ea
Bird dogs x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 1:00
Wall walk x 2
Single-arm press x 7 ea

Work | 10x:
Back squat x 4 (5@ 135#, 5@ 145#)
Rest x 1:00
Wall run x :30 (Lateral walks after round 2)
Rest x 1:00
-then-
5x:
Single-leg RDL x 10 ea (44#)
Rest x 1:00
KB snatch x 5 ea (35#)
Rest x 1:00
-then-
5x: (5:36)
KBS x 15 @ 35#
DUs x 30

14 Nov | M
Mobility | 3x
Single-leg adductor squat x 12 ea
Scap press x 10 (deliberate AF)
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 10
Single arm banded rows x 10 ea
Pistoles x 2 ea

Work | x 30:00, rotating:
AD x 20 cals
Row x 1:00
Lunges x 10 (front rack KB reverse w/ 2 x 35#ers… pppt)
Single-leg hip thrusts x 10 ea (18# KB)

Stretch | 20:00


M | Hip a little stiff and sore; maybe from the Sunday hike, maybe from accumulated workload, maybe from dodging my fears of how that work meeting was gonna go (it went fucking great!). It was smart then that I added ‘front rack KB reverse’ to the lunges right…?

foh

Tu | Ooh, that was some work. Modified the wall runs to lateral walks because of the shoulder. Something about the extension after the shoulder tap not being in the right position, it feels like it’s pinching something. Felt fine as long as I kept the arm extended and locked out, thus the lateral walks. 

W | Surprised at how fast the movements felt with the barbell considering all the work yesterday. The cleans felt dandy; getting out of the bottom like a boss, comparatively. The jerks felt nice and fast, no shoulder pain or hesitation. Tall jerks, not my wheelhouse, but, man, do they help trigger the speed.