Trick or Treat

“No man, for any considerable period, can wear one face to himself and another to the multitude, without finally getting bewildered as to which may be the true.” -Nathaniel Hawthorne


29 Oct | Sa
Warm-up | Row + DUs + Mobility moves

Work | O-lifting
Snatch 1RMs (105, 115, 110 (power), 110 (PR), 115#)

Work | Farewell OG-nasium Class
“Wrecking Ball” (partner, 19:57)
Wall balls x 100 (14#)
Run x 200m
Burpees x 100
Run x 200m
DUs x 100
Run x 200m
KBS x 100 (44#)
Run x 200m

Stretch | 20:00

28 Oct | F
Mobility | 3x
Wall press x 10
GA squat x 10
Banded clammies x 12 ea
Reaching dead bugs x 1:00

Work | EMOM x 30:00, rotating:
Bench x 3 (75#) + DUs x 30
DL x 5 (135#)
AD x 1:00
Single-arm DB row x 12ea (20#)
Rest x 1:00
Banded T’s x 10
Rest x 1:00

Saturday was a day! Kinda tickled with the 10# snatch PR – and that 115 was so close. Followed the snatches with a fun partner workout with Jennifer K! Oh man, it’s been a while since I’ve done such CrossFit-y things. And then there was endings and beginnings with the Cartel…

Onward and upward – Leah D as Tina B

I mentioned the Holiday Havoc comp to Mayhem… who promptly signed us up. So, we’ve got 2 months to get to 165# on those snatches #realisticgoals #justjokes #peerpressure #ifitdoesntscareyou #boo


Before & Afters

“It is impossible to begin to learn that which one thinks one already knows.” -Epictectus

Warning by Antoni Muntadas

I had to listen to The Aussie’s chat with Julien Pineau a couple times, just to make sure I didn’t miss anything. I then proceeded to assume all the positions that came to mind to test my version of the torque. I might have been doing the dinner dishes while listening, so the rubber gloves made it a little weird. But I’m not above weird. 

15 Sep | Th
Mobility | 3x
GA squat x 10
SL elevated hip bridge x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 20 cals
SA press x 5 ea
GHR x 7
Banded rows x 10

Work | RFESS 3 x8 ea @32×1 (10# DBs)
Rest x 1:00 btwn legs
RDL x 5 (115#)
Rest x 1:00
BB hip thrust x 8 (135#)
Rest x 1:00
Handstand walk x 15′ (got about 7′ max, w? 3 attempts ea)
Row x 150m (34, 33, 32, 33s)
Rest x 1:00

13 Sep | Tu
Mobility | 3x
Elbow plank + fwd tap x 8 ea
SL elevated adductor squat x 8 ea
Reverse curl-ups x 8

Work | EMOM x 12:00, rotating:
Front squat x 5 @ 75#
Row x 150m
-Rest x 4:00-
EMOM x 12:00, rotating:
OHS x 3 @ 65#
Slam balls x 8 (30#)
-Rest x 4:00-
EMOM x 12:00, rotating:
AD x 1:00
KBS x 10 (53#)

Solo stretch whilst zenning out to mix tape | 20:00

12 Sep | M
Mobility | 3x
GA squat x 12
Scap press [d-e-l-i-b-e-r-a-t-e] x 10
TVA drops x 15

Work | 30:00, rotating:
Farmers carry x 100m
AD x 1:00
Row x 1:00
GHR x 10
Reaching dead-bugs x 1:00

Started the week off light, checking in with the back and the hip. Yep, still there. Pretty much rode that wave the rest of the week. The back seems to be recovered, though during stretch I notice my range of motion during some of the twisting positions is limited a bit. I’m jumping in on the class today to test if O-lifting is an option for Saturday. 

Opening Doors

“Curiosity is the lust of the mind.” -Thomas Hobbes

Dustin talking deprivation tanks/opening doors

28 Aug | Su
Mobility | 3x
COB hold x :20
Hip hikes x 15ea
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
BB RDLs x 10
BB row x 10

Work | EMOM x 30:00, rotating:
Bench x 3 (75#) + DUs x 30
OHS x 3 (75#)
AD x 1:00
GHR x 10
Frog pumps x :45
Rest x 1:30

Stretch | 20:00

27 Aug | Sa
Warm-up | 3x
Row x 1:00
DUs x 30

Work | O-lifting
Snatch 4 x 1 @80% (85#)
Clean + Jerk 4 x 1 @80% (115#)
Snatch pulls 3 x 2 @110% (125#)
Front squat – build to a heavy single (125, 135, 145#)

Stretch + MFR | 20:00

Rolled into Oly unsure if I’d be joining in or doing an AD workout. Things felt good after mobility + warm up so I stuck with the barbell. Things felt good, moving well, but didn’t go crazy on the front squat. Being cautious until all the tightness in the back, hip and tricep dissipate. 

The Sunday sesh was not what I had planned, adjusted after the warm-up. but the recovery-ish EMOM felt really good.


“Temper is a weapon we hold by the blade.” J.M. Barrie

Technically it’s a “Corinthian Helmet”. Is it a weapon if you wear it… on  your face?

Our office has an FNG that flies off the handle about the stupidest shit. It’s very entertaining, but generates a lot of stress. He prides himself on taking karate classes and having self defense skills, but all I can think when I see him lose his shit is, there is nothing about this guy that’s an effective weapon.

Joe Rogan’s interview with Miesha Tate touched on this – and lots of other great shit, as it’s nearly three hours long. It’s interesting the personality (or persona?) differences between Tate and Rhonda Rousey. The latter always seems so angry and fired up, while Tate seems chill even to the point of seeming disinterested. I liked hearing her take on how that affects her performance in the cage, her thoughts on Rousey’s defeat and decision to take a year off rather than “getting the taste of loss outta her mouth”, and her high school wrestling stories. And I fully support Miesha’s stance on chocolate flavored things being bullshit.

12 May | Th
Warm-up | 3x
AD x 1:00
DUs x 30

Work | O-lifting
Back squat 5 x 3 (140,150,160,160,165#)
Snatch-grip DL 2 x 2 (155#)
4 sets:
Hollow body hold x :45
Samurai squats x 8 (35#)

Stretch | 20:00

10 May | Tu
Pillars | 3x
Reverse tables x 5 @ 5s ea
Arch up x 8
TVA leg drops x 15
Pike pulses x 7

Warm-up | 3x
TGUs x 2 ea (35#)
AD x 1:00
Candlesticks x 2 ea (SL!)

Work | 4x
Sled x 200m (135,115#)
SA KB row x 8 ea (15# DBs)
Buenos dias x 8 (75#)
AD x 15 cals

Stretch | 20:00

09 May | M
Warm-up |3x
BB front squats x 10
Row x 1:00
OHW lunges x 20

Work | Front squat + chains 5 x 3 (135,145,155, 165,160#)
Rev Zercher lunches 3 x 8 (65,70,70#)
EMOM x 10:00:
KBS x 10 (53#)
Reaching dead bugs 4 x 1:00
Rest x 1:00 btwn

Monday | The Zerchers sure wake up the booty.

Tuesday | Was listening to a podcast at work which inspired me to try the pike pulses, a move from Gymnastic Bodies, in my warm up.

Sweet baby Jesus, those are hard. Sat there just trying to get my feet off the floor for a while. Like a jedi virgin trying to use the force. Ended up sitting on a 15# plate which allowed me to actually get my feet off the ground. Hadn’t tried the SL candlesticks in a while and I was excited that I was able to do them this time. Had done Tuesday’s session using heavier weight on the sled pulls in the past, but I was feeling it in my flexors instead of my glutes, so I shed some lbs. Feeling pretty sore in the glutes, hammies, and quads. Still searching for my sleep groove.

Thursday | The O-lifting sesh went well. Amanda was my partner and kept me honest on taking full rest, spotting the wall, and breaking parallel on the squats. Again with the power of the grounding. Hollow body holds: the name confuses me, but the movement makes all the abs hurt so, okay! DJ rolled in at shift change with a piece for show and tell: a fancy new bow. Pretty fucking rad, and I can see how one could kill some meat with that.

Sat down and got all the math laid out for the carb cycling plan. Just need to get in the bod pod and find out how much of me is “lean body mass”.

Check out this chic carb-cycling (and turn on the volume):

A video posted by Bread Face (@breadfaceblog) on Feb 21, 2016 at 5:32pm PST


Questions & Answers

“Judge a man by his questions rather than by his answers.” – Voltaire


01 May | Su
Hike with the DTP Crew!
Siphon Draw @ Flatiron

30 April | Sa
Pillars | 3x
Wall press x 10
Plank + reach thru x 8 ea
Scaption x 8
Reaching dead bugs x 1:00

Work-ish | 4x
AD x 5:00
Wall walk x 1 + 10 taps at the top
SL RDL x 8 ea
Bicep curls x 12 ea

Stretch + Mob | 20:00

28 April| Th
Mobility, AD & Stretch | 45:00

Friday eve was spent pant-less, watching A Christmas Story, whilst having needles penetrate a few layers of skin…

I know, but it was all very zen, so… acceptable.

Saturday I did some recovering on my new favorite AD – the one with the luxurious seat and tight pedals. Mmm, girl. Had some pain come into play on my right shoulder when I tried the taps on the wall walks. Thought maybe I could position my way out of it, but nearly performed a faceplant dismount when it happened again on the second round, just took those babies out. Looks like I have some more QT with Raymundo in my future.

Sunday’s hike was outstanding.

da hike-01
The green arrows indicate where the group foto was taken
da crew
The group foto

I love the evolution of conversation from start to finish on challenging hikes. How it covers some ground, just like the body, moving from jokes & catching up to life philosophy to why it seems like the more you know yourself, the harder it can be connect with some people, then back to how delicious coffee is and how selfies are surely an indication that the world is going to shit, and how the fuck can we stop this madness. So many questions and answers.


“You reach a certain level of success. You say, I know what I’m doing. But as my father liked to say, if you think you’ve arrived, you’re ready to be shown to the door.” – Steve Forbes

A point of reference for the article below. And a good test to conduct this weekend. Keep me updated on your results.

Why smart people are better off with fewer friends

20 April | W
Work | 3x
AD x 5:00
Ring rows x 10
SL Elev hip thrust x 10ea
Row x 5:00
Ring rows x 10
SL Elev hip thrust x 10ea

Stretch | 20:00

Just rolled through… I give props to those who have done the 60:00 row; five minute increments were a little rough on the mental front. 

Hiking this trail the second week in May with my badass (and I don’t say that lightly) amiga, Allison, who works with Amanda <circles collide>! Looking forward to my introductory hike in the Grand Canyon.


“It’s not easy to go beyond seeing what is missing in order to appreciate what is still there.” – Archie A. wisdom

Live Right Now.

02 April | Sa
Pillars | 3x
TVA leg drops x 15
GA squats x 8
Elbow plank + fwd tap x 6 ea

Work | O-lifting
BTN jerk 5 x 2 (90,95,105,110,115#)
1-1/4 Back squat 4 x 3 (115,125#…)
SA DB row 3 x 6 ea (35#)
3 sets:
Hollow rocks x :30
Rev hypers x 6 (14#)

01 April | F
Pillars | 3x
Prone Y rise x 8(x2)
Heep hikes x 15 ea
Banded clammies x 15 ea

Warm-up | 3x
Wallballer x 8
OH walking lunches x 10
DUs x 20

Work | AD x 30:00
Wall walk x 2 + T2B x 5 @ e’very 5:00

Stretch with Victoria | 20:00

31 March | Th
Pillars | 3x
Scaption press x 10 @ 6s
SL Adductor squat x 8 ea
SL Elevated hip bridge x 10ea

Work | 30:00, rotating:
AD x 20 cals
Sled x 200m @ 115#
Row x 1:00
Parallettes hold x :20
Plate pinch x 50m (green skittles)

Stretch | 20:00

Thursday | Sometimes the bros in the corner decide to use all, okay some, of the equipment you had planned to use recovering, so you adapt. And then you find great things that you have never done or not done in a while.

new moves.gif
This covers the reverse  hyper extensions, too

The holds on the parallettes was nice and challenging as were the plate pinching. Gonna be able to grip on all the things.