Back to Basis

“Walking is good, fighting is better, fucking is best.” -Tormund Giantsbane on staying warm

playing games
This week’s share took me for a turn. I was interested in hearing Ben Greenfield on the BBS podcast because of it’s title, “Blood, Biomarker, Genetic Testing… and Poop“. And it was very interesting… all the blood, poop, gut biome testing, light exposure on all sorts of body parts, sleeping with rocks, the use of psychedelics – all very fascinating. But the highlight for me was [Spoiler Alert] after nearly 42 minutes of talking about dialing it all in, fine tuning and testing, the conversation comes full circle and back to the basics: it starts with sleep, stress, skull sweat, and sex. (Okay, I added the last one, but it needed to be said.)

That third one – the novelty of learning – stayed with me. Man, it’s easy to get up caught up in the hamster wheel and to sideline the training of the gray matter. And to forget just how much fun it is – doin’ it.

How will you train your neural pathways this week? Me, I’m gonna start with Coffeebreak Portuguese, Revit, and some Dick & Jane – reading is fun!


13 Sept | W
Warm-up | 3x
Row x 1:00
Wall balls x 10
Reaching dead-bugs x 1:00

Work |
A. 5x: [easy pace – quality movement]
OHS x 6 [BB only] @4112
Singles DUs x 30 [1:00]
B. Pin front squats 5 x 3 (115, 120, 125, 125(3), 120#) [3:00]
C. BTN snatch-grip push press (105, 110, 115, 115#) 4 x 2 [1:30]
D. Seated SA cable rows 3 x 15 ea (30#) [1:00]

Finisher | A lil stretch, a lil handstand position work

14 Sept | Th
Work |
A. Row x 10:00
B. DUs x 5-10-15-20-25-30-35-40-45-50 [UB]
(5-10-15-20-25-30-25-35-40-43-44-45-49-50 in 15:33)
C. Prone hamstring curl machina 4 x 15 (60, 55(10), 50(10), 45#) [1:30]
D1. Cable tricep push-downs 4 x 15 (2@ 40, 2@ 30#) [1:00]
D2. DB curls x 10 ea (17.5#) [1:00]
E. Bike x 20:00

15 Sept | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Scap press x 10
TVAs x 15

Work |
A1. Seated SA press 5 x 8 ea (25, 27.5, 3@ 30#) [1:00]
A2. Pendlay row x 8 (2 @70, 3@ 75#) [2:00]
B. Concentric bench 5 x 5 (2@ 85, 3@ 90#) [3:00]
C. EMOM x 10:00: wall walks
D. Star side planks (knee) 3 x 10 leg lifts [:30 btwn sides]

Stretch | 15:00

16 Sept | Sa
Work |
A. Step mill x 20:00
B. 10x [build if it feels good]: RDL – HPC – Jerk – BS (2@ 95, 3@ 105, 5@ 115#)
C. 5x:
Sled push x 30m (90# of plates)
Offset carry x 30m (OH – 35#, SC – 40#)
Cossack lunges x 10 ea
D. Bike x 20:00

Home yoga for bendiness |15:00

17 Sept | Su
Mobility | 3x
Shoulder CARs x 4 ea
Bird dogs x 10 ea
Prone y raise x 10
Monster walks x 10 ea

Work |
A. 4x:
Row x 150m
FLR + taps x 14 ea
Side star plank (knee) x 5 LL ea
B. Alternating TGUs x 20:00

Sauna | 20:00


W | I really enjoyed this session at the Globo Mountain. Mixing things up a teeny bit, I cut out my usual mobility to start, got to and through the warm-up efficiently, and then on to the good stuff: the workout. According to my handy training blog (you are here) the last time I did OHS was the first of March. This session was certainly a first in front of mirrors… um, with the o’head squats. They felt good, especially by the last round. Switched the yumps to DUs because (A) knocking 30 out isn’t hard for me (Unless they’re in succession. See also: Thursday) and (B) I find them to be fun.

The pin squats were fun times. The globo squat racks are actually good for something! The second set at 125 got a little ugly – really fought to keep my chest from collapsing and to drive the knees out. Shedding a few lbs from the barbell improved my position and was still challenging.

Globo barbell slipperyAF on the push press. Held back a bit due to new environs for this movement.

The demo vid featuring the big sweaty man was very helpful with form on the SA rows. Thanks, coach! Felt them big time in my lats and delts – more so than when I was doing ’em my way.

Th | Ooh feeling dem SA cable rows in the delts. How is it that I run into door frames on such a frequent basis? So swole.

The row felt really nice. The half flight simulator caused much anger. All I could do was laugh at myself. Came to the conclusion that if I sped those fuckers up, I’d pike less and voila! Unbroken.

Where do I start with the hamstring machine…? Do I even have hamstrangs, bruh? I am excited to find them, build them, and ride them all the way to PR city. (No, these are not things that keep me up at night, but improvement in all the areas is nice.)

F | Man, this workout felt good. Found my groove (or stability at the bottom) on the concentric bench; they felt really right, especially the last two sets. Wall walks felt solidAF. The star planks made me sweat profusely. Definitely struggled to lock out without the assistance of the base knee on the ground, let alone to lift a leg. Caught myself doing concentration face. You know you’re working when there’s a little tongue… just the tip.

Been keeping up my home yoga in the morning. Just a quick 10:00 – I really enjoy it.

Sa | Needed a sled so used that as an excuse to check out the independent globo in my hood. I really liked it. Not as clean and shiny as Globo Mountain, but they had nice barbells, bumper plates and everything but a GHD. And a platform which I was hoping to test out…

tangibleAF-01.jpg
Maybe next time. Didn’t want to interrupt the stretch sesh 😎

My right hip was feeling a little sore – according to the internet in the tensor faciae latae (Mmm… sounds like a coffee bevvie). The TFL… I discovered this by performing some pistols between sets on part B, because pistols in lifters are the best things ever! Okay, back to bidness. The barbell was fun, especially the jerks. By the time I got to the sled rounds, however, dat overhead was fah-tea-goo-ah’d. First attempted 45 OH with a 50 in the suitcase. Nope. Dropped down each by 5# on each. Nope. Another five. Just right – still felt like work. Really felt the sled in my flutes.

Lastly, wasn’t feeling much in my hammies on the front end of my workout. About 2 hours after I showered though.. Ooh. So sore. But not up by my butt where I expected, but down closer to my knees.

Su | Super sore in the back, booty, and hammies. Rolled through. Worked up to 50# on the get-ups, and finishes with bottoms-up at 30# which might be a PR… Tested the steam room at Globo Mountain which was REALLY nice. Gonna do that again.

Oh man. Lots to say this week. Especially for someone who is gonna take a break from blogging…

Advertisements

Junk Reps

“Life’s a journey, to find the people weird like you.” – Atticus

regulators.PNG

This post from some of my favorite – and very wise – weirdos got me thinking…

I’ve definitely accumulated some junk reps recently – and not necessarily just in the gymnasium. You ever have times when you’re aware that you’re just going through the motions, or when you recognize you’re not be[hav]ing in the manner you want to be, yet you don’t take the time to slow it down and fix the pattern? You know – not using your superpowers! On the upside, as I tap this out on the laptop, I’m en route to spend some time with the weirdos from whence I came, which will likely offer up some time for such change in pace and review.

Where are you accumulating junk reps? What are your methods for finding the fix?


24 June | Sa
Mobility | 3x
GA squats x 10
Bird dogs x 10 ea
Prone y raise x 10
Wall-pressing DBs x 20 ea

Warm-up | 3x
Row x 1:00
Slam balls x 5 @25#
DUs x 20

Work | [On the Fly]
A. EMOM x 20:00
HHC – FS – P/Sp Jerk (3@105, 14@115, 3@125#)
B. Banded RDLs 3 x 10 ea [1:00]
C. Cable Pallofs 4 x 12 ea (40#) [1:00]

Stretch | 20:00

25 June | Su
Inner Basin Trail, Flagstaff AZ

26 June | M
Mobility |3x
Shoulder CARS x 5 ea
SL elev hip bridge x 10 ea
Reverse curl-ups x 10

Work | [From the archives]
A. Bike x 10:00
B. 5x: Row x 300m + cable tris x 10 (50#)
C. Bike x 10:00
D. 5x: Row x 300m + SA DB press x 5 ea (27.5#) + Slam balls x 7 (20#)
E. Bike x 10:00

Stretch | 10:00

27 June | Tu
Mobility | 3x
Wall slides x 10
Elbow plank + fwd tap x 10 ea
Popes x 15 ea

Warm-up | 3x
KBS x 7 @45#
Ring rows x 7
Wall walk x 2

Work | [Favorite]
A. 10x:
Back squat x 4 (2@125, 3@135, 5@145#) [1:00]
Wall runs x 10 taps ea [1:00]
B. 5x:
SL RDL x 10 ea (45#) [1:00]
SA KB snatch x 5 ea (40#) [1:00]
C. 5x: [for time]
KBS x 15
DUs x 30

Stretch | 15:00

28 June | W
Backyard yoga


Sa | Yep, that was a fun one.

Su | So was that. 

M | Rolled through.

Tu | The back squats and wall runs felt REALLY good, and strong. The last two times I’ve done this workout I’ve scratched part C due to time or capacity restrictions. Next time I do it, I will go in with the intention of doing it all. Commit. This week just wasn’t the week for it. 

W | The backyard yoga: it’s no lush jungle variety (but for real, how fucking awesome is THAT?!) but it’s a nice way to start the conversation with my body. The reps sure aren’t perfected yet, but then that’s where the fun lies, am I right? #maybeyoushouldpractice 

Truth & Deliberate Positivity

“There are years that ask questions, and years that answer.” – Zora Neale Hurston

IMG_4403
Really glad it doesn’t say “lies”! A little sad it doesn’t say “booty”

Another year in the books, and I am currently experiencing that post-holiday clean slate/holy-shit-it’s-been-a-year-already motivational euphoria/gut check. If you’re not feeling it yet, check out this article by Tim Urban, The Tail End. I’m not a big fan of pizza but that part about prioritizing the important people in your life… Word, Tim. Word.

In addition to pizza, I am also not into Jesus. Does being an atheist harsh my holiday spirit, you ask?! Hell no! I love the rituals of the holidays: the lights, the wrapping, the movies, the tall socks and hoodies. It’s even better when you get to spend it with my family. (Yes, my family.) Add some snow in the mix, and, well, it really doesn’t get better than that. (Okay, maybe if the venue were the thermal springs at Vals, but hey now, let’s not get greedy.)

It really doesn’t happen enough, the time with my family, in particular my cousin MJ. This year’s visit was particularly splendid, not for any grand reason, on the contrary, for all the little ones; specifically one adorable two-year-old who is already a lover of books, and who can throw some serious shade to those who question her independence.

Much of my week in Northwestern Iowa was spent on my keister, but I did manage to haul it, the keister, mid-snowstorm to a local globo gym. My 60:00 experience at Anytime Fitness, was a gentle reminder of how much I love  my home gymnasium, the warmth of sunshine, and podcasts. Podcasts? Because, Murphy’s law says that there can be 15 empty machines, but you will no doubt be sandwiched by the two most talkative bitches in the gym and the hooded mouth-breather, whose only pounding is the hammering of his heels on the belt of the treadmill. No judgment.

On the upside, some attentive podcast listening was performed. Power Athlete Radio featured guest Brad Snyder, who had an epic story of resilience. He spoke on his methods for negotiating challenge and on his personal “pillars of life”: deliberate positivity and championing the community you are a part of.

“We interact with people hundreds of times a day; what were those interactions like? You went to Starbucks and got a coffee, or you went to Whole Foods to grab some groceries. You have these transactional relationships with all these people along the way… Most of us just blow through those interactions without even thinking about the fact that I was interacting with a human being. And that person has feelings and emotions and a life of their own, and is negotiating their own challenges.”

December was a challenging month for me, and in retrospect, I can see that a contributing factor of that was indeed, losing a positive mindset.

What word will you assign to 2016? And what pillars will you use to negotiate the challenges of the year ahead?


31 Dec | Th
Warm-up | Run x 400m
BB progression

Work | EMOM x 21:00 (75#)
Deadlift
Clean
Curtis P (limiting factor – R glute)
STO

Stretch | 15:00

30 Dec | W
Warm-up | 10:00
Rotating:
Jog
Wall press x 10
Back squat x 5
Box jump x 3

Work | 5:00 class
Back squat 4 x 3 (135,145,155,160#)
4 sets:
BTN Seated press x :45 (35#)
Pallof press x 10 ea
DUs x 50
Rest x 2:00

Work | O-Lifting
4 sets:
Banded arm circles x 10 fwd/back
Snatch balance x 3
-then-
Snatch x heavy single (90#)

Stretch | 20:00

29 Dec | Tu
Warm-up | 3x
AD x 1:00
OH walking lunges x 10
OHS x 5
Ring rows x 10

Work | 6:00 class
EMOM x 16:00
Evens: bench press x 3 (75#)
Odds: snatch x 3 (65#)
EMOM x 16:00
Evens: Tire flips x :20
Odds: AD x 10 cals

Stretch | 10:00


I am feeling recharged and am excited to get back to my goals in and outside of the gymnasium. But seriously, the 400 meter running…

Same.

A post shared by Maggie Shipstead (@shipstead) on

This is what happens when the aerobic base narrows and the buddha belly broadens. But, I own where I am at right now. Moving forward… And oh dang, them Curtis P’s deliver on the glute activation. DOMS for days!

What do you do when you’re purging all the holiday vices from your casa? You bake scratch Maple Pecan Bourbon Brownies, that’s what you do!

IMG_4407
Booze + Chocolate

And then promptly give them to your neighbor.

Eudaimonia

“The sunrise, of course, doesn’t care if we watch it or not. It will keep on being beautiful, even if no one bothers to look at it.” -Gene Amole

I’m with the Hedonists on the principles of Eudaimonia. I’m pretty sure mine involves this:

hedonism
Accompanied by sunrise

 


18 Oct | Su
Rest Day

17 Oct | Sa
Warm-it-up | MFR Lite + Mobility + DUs

Work | Olé
Clean + Jerk
6x(3+2) @80% (110#)
BTN Jerk
1RM (Heavy single) (110,115,125#)

Stretch Sesh w/ chats | 30:00

16 Oct | F
Pillars | 3 rounds
Arch up x5
Side Plank w/ leg lift x6 (FAIL!)
Prone Glute Press x10
Wall Press x10

Warm-up | 3 rounds
Lunges x20 steps
Zing zows x10
Sit-ups x10

Work | 3 rounds
Reverse Zercher lunges x10 ea (46,55,60#)
Rest x1:00
Chin-up negatives x5
Rest x3:00
3 sets:
Reverse flys x15 reps (5+2.5#)
Right into
Biceps curls x10 (15#)
Rest x1:30

Stretch | 20:00

15 Oct | Th
Pillars | 3 times through:
Plank w/ Front Tap x6ea
GA Squats x8
Hip Hikes x15ea
Wall balls x7
Hollow rocks x:30

Work | 20:00
AD x1:00
TGU x1ea (44#)
Sit-up x10
Banded rows x10
DUs x20 (UB)

Stretch | 20:00

14 Oct | W
Warm-up + Mobility | 15:00

Work | O-Lifting
TNG Power Snatch – reset at hip
2×4 @70% (70#)
2×3 @75% (75#)
2×3 @80% (80,75#)
Snatch High-pull from HH (position 4)
3×4 @70% (70#)
Snatch Balance
1×5 @60% (70#)
1×4 @65% (75#)
3×3 @70% (80#)

Half-ass Stretch

13 Oct | Tu
Rest.

12 Oct | M
Rest.


It was a weird week. My face felt like it was going to explode for the first half of it, thus the extra rest. The remainder of the week I’ll cop to feeling like a slacker and trying to play catch up, despite knowing taking some downtime was the right call.

Friday’s pillars left me speechless; I could NOT get leg lifts with the plank. The body just would not engage. And the prone glute presses look ridiculous, but holy sore boo-tay, Batman. So… Much… Squeezing.

The zercher work always leaves me sore the next day, and this week was no different. The glutes were sore for Oly class on Saturday, as were the mid-back and tris from Thursday’s training. I like it when my booty is sore for Oly; it’s easy to tell if I try to cheat on the cleans with my quads or flexors. Sunday I was sore in all the places: glutes, hammies, back and arms.

Feeling ready to attack the week ahead.

Post-Nutrition Challenge Eudaimonia. Okay, I know – not a thing, but if it were…

Post NC sweetness
Enjoyed some almond butter sweetened with honey. This is how it tasted. Clean up was a bitch

Oh yeah, and I’m back on for the Summit Challenge. Yep, still have the tendencies of a rebel.

Make Time

“Sometimes it’s to your advantage for people to think you’re crazy.” – Thelonious Monk

sorry for the inconvenience
I like this article, 18 Things Everyone Should Start Making Time for Again. I tried to pick a favorite, but couldn’t. And if you add “while drinking coffee” to each item…


 05 January | Monday
AM – 6:00 class

3 Sets:
Front squat x4 (115,125,125#)
1:00 rest
OH walking lunges x10 steps (45#)
2:00 Rest

3 Sets:
Pull ups x Unbroken (3,5,3)
right into
Wall ball x Unbroken (27,30,22)
right into
DUs x Unbroken (oh sheeeit)
2:00 Rest

Stretch | 20:00

PM – remote coaching

MFR | 20:00

4×5 Seated press (60,65,65,70#)
2:00 rest

Dips 4 sets x AMRAP-1 (boxes: 8,7,7,6)
1:00 min

4x30s Wall run w/ shoulder taps

Stretch | 20:00


Been a while since I’ve worked out early in the morning (beyond taking the dog for a walk or run) and oooh. I totally failed on the double-unders – could not get the timing down. It was pretty funny. (Well, it pissed me off at the time, which I find funny as I type this.) Front squat is feeling rather challenging – so I guess it’s good that we are doing that cycle.

Had an extra workout in the queue – and  after my performance this morning I decided today was the perfect day to complete it. The foam roller felt so good after the AM leg work. Press felt good, dips were good – they don’t bother my shoulder when I do it on the boxes but I am guessing that’s because it’s a lighter load. Wall runs were good but tough, Trunk is feeling weak. I don’t know if it’s actually weaker or if it’s the post-holiday mind games – a few days off and some drinking negates all progress ever, ya know.

Playing catch up on the Gymnastic Bodies Handstand Challenge. Hoped to get all caught up but was pretty fatigued after the wall walks. Completed the Day 1 challenge:

01-05