Tunnel Vision

“Sometimes the light at the end of the tunnel is a train.” -Chuck Barkley

Our reality: the theater of the mind

The scarcity mindset can fuck up your shit; stay aware, friends.

28 Mar | Tu
Mobility | 3x
GA squats x 10
Scap press x 10
TVAs x15

Warm-up | 3x
KBS x 10
Banded row x 10 ea
SA press x 8 ea

Work | EMOM x 30:00 21:00, rotating:
TGU x 1 ea (44, 53#)
DUs x 30
AD x 1:00

Stretch with Savage and Boogie | 15:00

31 Mar | F
Warm-up | 3x
AD x 1:00
AYT’s x 5 ea
Wall wall + hold + taps

Work | 7x
Single-arm DB press x 5 ea (20, 25, 30#…), right into
Banded row x 10, right into
Reverse flys x 10 (10#ers)
Rest x 2:00
Banded hammies 3 x 8 ea (blue)
AD x 20:00, e’ry 5:00 perform:
Pallof press x 12 ea (red)
Wall walk + hip taps x 10

Full stretch | 20:00

01 April | Sa
Mobility | 3x
Wall slides x 10
Side clammie hold x :20 ea
Monster walks x 10 ea + way
Reaching dead-bugs x :45

Warm-up | 3x
Supinated BB row x 8
BB RDLs x 8
DUs x 20

Work | [From the archives]
x 30:00, rotating:
Carries x 100m (front rack/cross 35#s, farmers/suitcase 53#s)
AD x 1:00
RDLs x 10 (95#)
Handstand hold (still) x :30
Row x 1:00

Lacrosse ball + MFR | 10:00

02 Apr | Su
Mobility | 3x
Scap press x 10
Single-leg elev hip bridge x 10 ea
Hanging (straight) leg raise x 8

Warm-up | 3x
Banded RDLs x 6 ea
KBS x 10 @ 44#
DUs x 20

Work | 8x:
DL x 3 (185#)
Rest x 1:00
Death march x 10 steps (2 @ 25# DBs, remainder w/ 35#s)
Rest x 2:00
EMOM x 10:00, rotating:
KB snatch x 5 ea (35#)
Row x :30
3x: BB bi’s x 10 (40#)
Rest x 1:00
Tricep push-downs x 20 (blue)
Rest x 1:00

Brunch | 90:00

Tu | Not feeling it; fought my head the entire time in the gym.

W | Came in for Oly, warmed-up, but the hip/back was not having it. Called it.


F | Just wanted to move. Things felt good, but still can’t load that right side at the bottom of the squat. PT with Handsome Matty set for Monday. The extra ankle strap on the banded hammies REALLY helps (me to) feel it in my hammies and boo-tay. The reverse flys look really easy on tape, but man did I feel the burn mid-back during (and two days later). Check out this compelling footage:

Sa + Su | Continuing to get in some movement, whilst avoiding the squat.


Year of the Lens

“The camera is an instrument that teaches people how to see without a camera.” -Dorthea Lange


Ah, anyone else here enjoy looking back at it – the year in rear view? Reflecting upon what you learned; what you didn’t; what you let atrophy, by choice or by happenstance. Examining whether your aperture opened up or constricted. Checking your exposure. Oh man, there are so many photography metaphors, but then, that’s what I’m looking for (hint, hint, 2017)…

This interview with Anthony Bourdain, well, it provoked some (re)considerations. I’ve spent more than one summer afternoon hibernating from the heat with a Parts Unknown binge; that guy has a way of framing things. And he asks really good questions. His answers – and how and what he pulls together in response -proved to be just as insightful.

“The camera’s a liar. It only tells the part of the story we want you to see.” -Anthony Bourdain

27 Dec | Tu
Warm-up | 3x
Row x 250m
Barbell x 5 ea: clean – front squat – push press – back squat

Work | Courtesy of CrossFit Beo
Clean + Jerk:
x 2 + 1 @ 75%
x 1 @ 80%
x 1 @ 85%
x 1 @ 90%
x 2 @ 80% (135#)
“Fran” [modified] (10:26)
Thrusters @65#
Jumping pull-ups
Row for cals

29 Dec | Th
Mobility | 3x
Wall slides x 10
Glute press x 10
Scap press x 10
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Wall ball x 7 @20#
DUs x 20
Banded rows x 10

Work [From the archives] | 10x
Back squat x 4 (4 @135#, 6 @ 145#)
Rest x 1:00
Wall taps x :30 (Sub: hip taps)
Rest x 1:00
Single-leg KB RDLs x 10 ea (44#)
Rest x 1:00
KB snatch x 5 (35#)
Rest x 1:00
5x: (4:29)
KBS x 15 @ 35#
DUs x 30

Mini-stretch | 7:00

30 Dec | F
Mobility | 3x
GA squats x 10
Prone y raise x 10
Banded clammies x 10 ea
Side plank + leg lift x :30 ea

Work | x 30:00, rotating:
AD x 30 cals
Sled pull x 100m (90#)
TGU x 1 ea (53#)
FLR x 1:00

Stretch | 10:00

31 Dec | Sa
Mobility | 3x
Wall rotation + slides x 10
Single-leg adductor squat x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
Slam balls x 7
DUs x 30

Work | O-lifting – Bonus Week
Snatch balance 3 x 2 (75#)
Snatch pull 3 x 3 (115, 135, 145#)
Snatch + OHS 6 x 1 (75,85,85,85,95#, -)
Segmented snatch [1″ – BTK – ATK] 4 x 1 (85,85,95,90,90#)

Tu | Dropped in to a local affiliate hoping to get some time with a barbell… and got Franned. Hahaha! It was actually really great – I enjoyed their scaled version with the rowing. Warmed up with some cleaning and jerking. I’m happy with how the jerking is feeling these days; the marker is moving. And my cousin did so great! Looking forward to see if she catches the iron fev-uh.

Th | Felt the glutes doing work. The right shoulder hates wall runs, but is cool with the hip taps. So, taps it is. (And maybe it’s time to incorporate some Handsome Matty into the shoulder mix.) The KB snatches felt wonky. That would be because I did them without a swing. Holiday brains. Took some vids to check my form, so you can see for yo’self: 

F| <—Yes! Efff! So effing sore: glutes, hammies, mid-back. Felt way better post-workout. Check.

Sa | Can’t believe the level of soreness still from Thursday. The snatch pulls felt really great, but fatigue set in fast #likeaboss #funny

The Continuum

“I like my coffee like I like my nights: dark, endless, and impossible to sleep through.” -Isn’t


The weekend had me turning over this conversation  with Gloria Steinem – on  friendships, chosen family and love(s).

“The one thing that I learned from this was that people suddenly started to say things to me like, “At last you’ve met the love of your life,” as if there were one love in our lives…I think there are different loves in our lives… I mean, why make a hierarchy out of the people we love?”

Oh, that’s so beautiful I get the tears. And who else wants to know more about Wilma Mankiller?

23 Oct | Su
Mobilty | 3x
GA squats x 12
Single-leg elevated hip bridge x 12 ea
BB row x 10
Side plank + leg lift x :20 ea

Work | Rotating x 30:00:
Sled pull x 100m (115#)
OH BB carry x 50m (75#)
AD x 30 cals
Row x 400m
Reaching dead-bugs x 1:00

Stretch | 15:00

22 Oct | Sa
Warm-up | 3x
AD x 1:00
Wall ball x 7
Single-arm press x 10 ea

Work | Front squat 5 x 1 (135, 145, 155, 160, 155#)
EMOM x 10:00:
1-1/4 Front squat x 3 @ 50% (80#)
AD 30/30’s x 10:00

Stretch | 15:00

21 Oct | F
Mobility | 3x
Adductor squats x 10 ea
COB holds x :20
Prone y raise x 10
Reverse curl-ups x 8

Warm-up | Row + Poly Vinyl Chloride

Work | Class Barbell Complex
EMOM x 20:00, rotating:
Clean + high-hang clean (95, 105, 115#…)
Snatch | high-hang snatch (5 @75#, 5 @80#)
Get bendy | 20:00

19 Oct | W
Warm-up | 3x
AD x 1:00
DUs x 30
Banded shoulder rolls x 10 ea direction
OH walking lunges x 10

Work | O-lifting – Week 8
Snatch-grip DL – snatch pull – snatch 6 x 1 (95#)
High-hang snatch 4 x 1 (90, 95, 95, 100#)
Good mornings 3 x 10 (75#)
ISO front squats 4 x 10s

Stretch | 15:00

W | Snatches felt really good, nice and snappy. Worked up to my 1RM on the high-hangs.

F | Moved through.

Sa | Ooh those 30/30’s!

Su | Check. Post work-out beer that tasted like coffee, courtesy of Kamanda. My kind of continuum. 



“Man is the only creature that refuses to be what he is.” -Albert Camus

Fatally flawed: Just a salad, please

I’ve been chatting with a good friend of mine about getting back in the saddle; he’s a road cyclist but recently had a health scare that has kept him from riding. It’s interesting to hear him talk about his body. When he first started riding he was terrified that if he tipped over at a stoplight (a rite of passage for a road rider from what I understand) that he would break his back. His mental narrative about his body is one of weakness and brokenness.

My friend’s perception of himself reminded me of The Aussies’ conversation with StrongFit’s Julien Pineau. Pineau rejects what he calls “the Protestant view of the body” – that it’s something bad, broken, and requiring repair. Instead he argues the body is perfect; that it’s adapted seamlessly to the inputs it’s been given.

It makes me wonder how my friend could benefit by changing his internal dialogue from one of inherent flaws into one of beautiful adaptation; to appreciate the ability of his body to change, rather than something holding him back.

And because one of my flaws adaptations is over-thinking shit, can we take that idea outside of the body and into our relationships with the people we love? I totally drew a parallel between Pineau’s perspective and the discussion in this episode of Sex Lives, with French GQ sex columnist Maia Mazaurette. (Hmm, another Frenchie…)

Take a listen, get a different perspective, learn how to say fun things in French, and tell me what you think.

13 Oct | Th
Warm-up | 3x
Wall press x 10
Single-arm banded rows x10 ea
BB good mornings x 10

Work [Recovery] | 4x:
AD x 5:00 (71,75,77,78 cals)
Wall walk x 1 + 10 taps
Single leg RDL x 8 ea (35# KB)
Bicep curls x 12 ea (15# DB)

Stretch | 15:00

12 Oct | W
Mobility | 3x
SL adductor squat x 8 ea
GA squat x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Wall ball x 10
Walking lunges x 12

Work | O-lifting – Week 7
Segmented snatch + OHS 4 x 2 (75, 75, 85, 85#)
Pin front squat 3 x 2 (125, 125, 135#)
GHD sit-ups 3 x 10
ISO pull up holds x 4

Stretch 10:00

11 Oct | Tu
Warm-up | 3x
Row/Run x 100m
Wall press x 10
KBS x 10

Work | Class workout – MAP session
x 8:00, rotating:
Power clean x 5 (95#)
Walking lunges x 10
Row x 150m @ 80%
-Rest x 3:00-
x 8:00, rotating:
DUs x 30
Suitcase carries x 100m, switch manos @ 50m (53#)
Box jumps x 8 (24″)
-Rest x 3:00-
TGUs x 8:00 (44, 53#)

Stretch | 20:00

Tu | Those suitcase carries #abz Been a while since I’d done a MAP sesh and, oh yeah, I could tell about an hour after getting home.

W | With my back being so tight, I was prepped to swap Oly for some AD, but things felt okay; snatch felt speedy, though still not pushing it on the load. Failed on the second rep of the last set on the pin squats. Again with the abs on the GHDs.

Wednesday’s speedy snatch brought to you by cinnamon carbs

Th | Soooore caboose from those pin squats. Recovery workout inspired by the class workout: 300 FY. Right side of the caboose really bugging.


” ‘I’m bored’ is a useless thing to say. I mean, you live in a great, big, vast world that you’ve seen none percent of. Even the inside of your own mind is endless, it goes on forever, inwardly, do you understand? The fact that you’re alive is amazing, so you don’t get to say, ‘I’m bored.’ ” – Louis C.K.

TIH fuck your selfie
The boredom selfie

Do you ever think about all the stupid shit we concern ourselves with that our ancestors never had time to consider? We’ve built ourselves so much “efficiency”, it will no doubt be our demise. Tasks that are actually important, like maintaining the fabric of the clan or, sheeeit, even feeding ourselves are rushed by to get right to the leisure; diabetes-in-a-box for dinner so we can spend more time in front of a screen, not talking to one another. Weird.

I myself don’t suffer from boredom. Perhaps, growing up in an extremely quiet small town forced me to be creative and entertain myself from a young age. Or maybe, it’s just that I am easily entertained; all that over-thinking is helpful like that. In the words of my young, but wise cousin Britt, “I’m fine with myself.” [Sidenote: I go back to that phrase of his a lot. He was referring to the fact he was standing on a bourgie pier, my aunt’s enormous hot pink handbag dangling from his elbow, but I find it to have a multitude of applications.]

This week’s Freakonomics podcast is all about boredom. Did you know the word didn’t come into usage until the 18th century!? Fascinating. Take a listen. When it comes to experiencing boredom, how do you handle it? Are you fine with(in) yourself, or do you search for the nearest electrical outlet?

01 Nov | Su
Active Rest Day

31 Oct | Sa
Clean pulls 4 x 3 @110% (145,155,165,165#)
Tall Jerks 7 x 2 @40% (65#)
3 rounds:
Banded kneeling Press aka “John Wayne’s” x 10ea (20#)
Windmills x 5ea (26#)
S-L RDL x 10ea (35#)


30 Oct | F

29 Oct | Th
MFR | 20:00
Work | Recovery
Rotating for 25:00
AD x 1:00
Row x 1:00
Run x 200m
Banded Dead Bugs x 1:00
Lacrosse ball to the face shoulder x 1:00

Stretch | 20:00

28 Oct | W
Tower Summit @ Dixie Peak
+/- 3 miles

Pillars | x 3
Reverse table 2(x10)
Glute press x 10
Scaption x 8@:05
Hollow rocks x :30

Warm-up | x 3
TGU x 2 each side
AD x 1:00
Candle sticks x 2 each side
Row x 1:00

Work | x 5
Sled walk x 200m (135#)
RFESS x 8 each side (15# DBs)
Good mornings x 8
AD x 10 cals

Stretch 2.0 | 25:00

Happy Hour:
Deadlift 4 x 2 (165,185,195,195#)
Snatch Segment DLs 3 x 4 (65#)
4 sets:
Kneeling Pallof Press x 10
Quad Shoulder Tap x 10 ea
Rev Fly x 10 (5#)

27 Oct | Tu

26 Oct | M
Pillars | x 3
Hanging leg raise 2(x7)
Banded walks x 12
Prone Y raise 2(x8)

Warm up | 3 rounds
RDL x 10 empty bar
Row x 200m
DB reverse fly x 10 reps
Work | Deadlift x 5 sets – 210# base
Rest x 3:00
5 @ 45% (95#)
5 @ 55% (115#)
5 @ 65% (135#)
5 @ 75% (160#)
5+ @ 85% (8 @180#)
– then –
AD sprints 5 x :20
Rest x 1:30 btwn

Stretch | 20:00

25 Oct | Su
Rest Day

24 Oct | Sa
Pillars | x3
Leg drops x 15
Reverse curl-ups x 5
GA Squats x 6
Super bird Dogs x 6ea

Warm up | AD + DUs

Work | Olé

23 Oct | F
Warm-up | 3 rounds
Lunges x 20 steps
Ring rows x 10
Sit-ups x 10

Work | 3 Sets
Deficit Zercher lunges x 10 ea (55#)
Rest x 1:00
Chin-up negatives x 5
Rest x 3:00
3 Sets:
Reverse flys x 15 (5# plates)
DB biceps curls x10 (15#)
Rest x 1:30

Stretch | 20:00

(A week ago) Saturday | Ass: SAF in a good way
Shoulder: SAF in a bad way
No O-Lifting for this chick today.

(Ditto) Sunday | Glutes still SAF. In unrelated news, I was told I look like Sandy B at the laundromat. She must have a movie coming out.

totally see it-1
I’m not sure I see the resemblance…
totally see it-2
Ne’ermind. Totally get it.

Monday-Friday | It was a rough week and I took really shitty notes. Either my back, my tricep, or my hip was “speaking to me” all week. Frustrating. What was that you were saying about how the happenings IN the gymnasium reflect the happenings OUTside of the gymnasium? Funny how that works.

Saturday | I ❤ Oly. Those John Waynes! Mind (and glutes) blown.

Sunday | Hip is feeling better than it did Saturday. But not good enough to try a hike. Just walked the doggie and cleaned the house. Cleaning the house counts as active rest, right? The way I do it, it does, no doubt.

Gonna work on my sleep position. I’ve been slacking on that and maybe that’s what’s triggering the hip and tricep stuff. I don’t know. But I’ll give it a try.

October rearview-01
October was a ride. Going to take advantage of the challenge extension. Hour six of the 24 hour Sunday fast.