Write That Down

“Don’t argue your path with people. Walk it.” -Unknown


I’m a big fan of the “by hand” anything, especially drawing and writing. When I hear an argument that solidifies my love of the “handmade” even further, I take note. This piece by David Brancaccio touches on the ability of writing by hand to give a person “permission for imperfection”. (And hey, that’s where the good stuff’s lies!) And in this article, the author, Eric Weiner, talks about how writing shit down actually makes you smarter. It’s something called “desirable difficulty”. By engaging with the material as you write it down, you help to consolidate the memory and thus are more likely to recall the information. Boo-yah.

Other than reaffirming my belief in writing utensils and paper, over the weekend I also learned about the biggest key to successful long term relationships. It’s a thing called “Positive Illusions,” that is, your belief – be it true or not! – that your partner is awesome. You can hear more about it here.

So, in conclusion, for the long game bring a Moleskin and some rose-colored glasses.

01 June | Monday
Rest Day

31 May | Sunday
Rest Day

30 May | Saturday
Training | 3 rounds:
Sled pull around the building (120, 95, 105#)
Leg raise x15 (modified)

Stretch | 20:00

29 May | Friday
Workout | Back squat 3×10 @100#
Rest x3:00
– and zen –
3 Rounds:
Single-arm press x5 ea (26, 35, 30#)
Rest x1:00
Chin-over-bar hold x:10
Rest x2:00
– and zen –
GH raises 3×8
Rest x1:00

(Foam) Rollin’ & Stretching | 25:00

Nothing to report on Friday.

Saturday I should have done a warm-up; the first lap around the building was rough. I modified the leg raises to the floor because the hang didn’t feel good on the shoulder.

Sunday and Monday were rest days. I think I went too heavy on Saturday’s sled pulls, at least the first lap as my hip is a little aggravated. Both days I just put in my miles walking the dog.

The rearview for May:

MAY_ rearview-01I took a hiatus from the stats at the beginning of the month. That last dot is beer and ice cream. You can always rely on the Tumblr feed to provide you with conflicting goals:

do what makes you happy
ice cream makes me happy
It does… (So does that beautiful font)
Fucking ice cream.


Anyway, onward to June… 




D is for Demo(lish)

“The voyage of discovery is not in seeking new landscapes but in having new eyes.” – Marcel Proust

“D” is also for “Discovery”. Or “Dumb-ass,”, if you are, for instance, a person who reads your emails like this:


Sometimes, I really want to murder those people. Here’s the thing, if you want to waste your own time, that’s cool, Consulting Engineer. But when you start wasting mine, that’s when we’re gonna have issues. And when I take the time to compose a thoughtful, concise email with a list of very specific questions and you come back at me with bullshit, well, we are gonna have words. Who’s with me?

And sometimes ranting is fun. Know what else is fun? It might begin with “D”…

… I digress. Have you ever wondered what the story is of that fenced-off church on the Northeast corner of 16th Street and Buckeye Road? I sure have. Apparently that whole area, know as the Golden Gate Barrio, was demolished, taken over via eminent domain, to accommodate the Sky Harbor expansion. Interesting. And sad. You can read about it  here. There doesn’t seem to be a whole lot about it online, which makes me want to dig a little deeper…

23 April | Thursday
Got-the-whole-nasium-to-myself Day

Warm-up | 4 rounds:
Row x:45
Wall balls x10
Sit-ups x10

Work | Negative pull-up holds 3×7
@ :03 at the top & :03 to lower (Would that be 33_0? Last two sets just 5 reps)
Rest 2:00 btwn sets
– then –
Back squat 5×5 @105#
Rest 2:00 btwn sets
– then –
3 sets x300m row for time (1:09, 1:06, 1:05)
Rest 1:00 btwn ea

Stretching – foam-rolling – handstands | 35:00

22 April | Wednesday
Rest/Maybe-I-have-bronchitis Day

21 April | Tuesday
Rooting-for-the-asteroid Day

Workout | 30:00 EMOM!
1st min: Bench Press x3 (80#) + DUs x20
2nd min: Power snatch – hang snatch – OHS (65#)
3rd min: KBS x10 (53#)

Soft Tissue + Stretch | 30:00

Woohoo! A whole gym to myself. With my playlist. But first, a selfie.

With ALL the filters

Okay, negative pull-up holds… not my wheelhouse. First set I eeked out 7 reps, but the remaining two only got 5 quality ones in there. Used underhand grip, but shit is still tight on my right side – not painful – just hard to grip the bar with my right hand. Need to stay on top of my mobility work and rolling out my rotator cuff on that side.

The back squats felt light. And good. Not sure if I bugged that ol’ lady hip of mine on the hike Sunday or what but I am having gentle flashback sensations on that right glute and adductor. Not while squatting, just in general. Man, I want to delete those words as I write them… But telling lies won’t make it any less true. Here is the last set of cinco on the BS:

The row felt good. On the second round I used my normal technique (which I know is too short on the recovery). Then on the third I tried the pull-like-a-mother-bitch…. slowly recover… pull-like-a-mother-bitch… slowly recover… repeat. That last method kicked my effing ass! Anyway, I really wanted to see if i could get under a minute. I could not. At least not this time.

And fo dat sub-1:45 row pace

Wednesday I didn’t feel so hot. The upside? Raspy voice, which makes for awesome shower singing. And, as Jennifer pointed out, voicemail messages. I’m on it!

Tuesday was the first time in quite some time doing snatch and OH and it felt good! I’d like to get accustomed to using the 45# barbell when I snatch (because, you know, I do it so often) so I used that guy. It definitely feels different than the training bar. Tried Marianne’s Method of the KBS and have a whole new appreciation for her speed and control. Upped the size of the KB and wouldn’t cha know it wasn’t impossible. Bye bye, blue KB, hello red.

Here is my rearview…

not that rear view
If only! It would be “no shorts”, not just “short shorts”, Fridays if that were true.

No sir, this rearview:

04-23 rearview-01
Way less exciting. Just add chalk…?


Sunday Confessional

“Your handwriting. The way you walk. Which china pattern you choose. It’s all giving you away. Everything you do shows your hand.” – Chuck Palahnuik

Took this Habit Personality Quiz and found out I’m a Rebel. Sounds awesome, right? All cafe racers, sick ink, and killer hair..


Hmm, that synopsis was unexpected, and certainly accurate.

My rebel ass then took a listen to the TED Radio Hour on the subject of lies. Here’s a(nother) test for you: With your finger, draw an imaginary capital “Q” on your forehead. Done? Okay, in which direction did your tail go – the one on your “Q”? If it went down and to the left, you’re more inclined to be deceptive. Just like me. (Listen to the author’s more exquisite explanation here, about 1:00 into the second segment.)

So. I am a rebel. And a liar.

JLaw wank

Comment with your confessions and/or quiz results. These lips are sealed.

05 April | Sunday
Zombie Jesus Day + Rest Day
Alta Trail @ South Mtn
5 miles

04 April | Saturday
Fascia + Mobility + Coffee | 20:00

Warm-up | 3 rds:
Wall balls x10
DUs x20
Dead bugs x :30

Workout | 3 rounds:
DUs x :30
Rest x :30
Row x :30
Rest x :30
– Rest 6:00 –
3 rds:
Slam ball x :30 (30#)
Rest x :30
AD x :30
Rest x :30

OHS + Handstand walks + Some stretching

03 April | Friday
Mobility | 20:00

Warm-up | AD x10:00

Workout | Bench Press – heavy single (95, 105, 110, 110#)
Rest 10:00
AMRAP bench @ 90# (4)
– then –
Get-ups x15:00

Stretch | 20:00

02 April | Thursday
Mobility | 20:00

Warm-it-up | 4 rounds:
Push-ups x 5
Wall-balls x 8
Sit-ups x 15

Weeerkout | COB hold (:32)
RFESS – x8 rep ea leg @ 32X1 (20# DBs)
3 rounds:
200m run
10 power cleans @ 65#
1 HS walk x max. distance

Stretch | 20:00

01 April | Wednesday
MFR | 20:00

Workout | Deadlift 1RM (215, 225, 220#)
Front Squat 1RM (145, 155, 150#)

Things are feeling good, though this week I felt a little mentally absent at the ‘nasium. Here are the last sets of each of Monday’s heavy singles:

Was able to get 225# off the ground (yay!) on my deadlift, but got about mid-shin and my back started to round so I let it go. Front squats felt heavy, I missed on 155# which I’ve hit with regularity in the past. 

Thursday I cruised through the workout. Didn’t feel like pushing.

Friday felt good. I can hit the bottom’s up get-ups with some regularity on one side, but not so much on the other. Love the TGUs! Here is my press (featuring Dr. Tom spot and hype):

Finally felt “present” Saturday. Maybe it was a full week of nine-hour sleeps. Whatever it was, the workout felt good. I’m pretty solid slamming that 30# ball. So many slamming ball jokes… Had some extra time before stretch class so I tested how things felt on the overhead squats. All good. I did that little twerk-y wall press mobility drill I’ve seen being done in class this week. Shirtless Ben said I had some serious ass wink when I did the wall drill, but then when I did OH squats – none at all. Is this because I was loaded and using the glutes? Just curious. 

Rounded out the weekend with a hike, which was glorious. Did the west end of South Mountian again so I get let the spotted beast roam free.

Off-leash rebel


04-05 rearview-01
Fridge is stocked with plants + protein and the sleep has been a priority. All good and ready for the week!


Raison d’être

“Wildness is a necessity. I am losing precious days. I am degenerating into a machine for making money. I am learning nothing in this trivial world of men. I must break away and get out into the mountains to learn the news.” – John Muir

Do you ever just wanna go off the grid and build a cabin in the woods?

logcab2 logcab3 logcab4 logcab5 logcab6

Wow. That was easy.

 06 February | Friday

Rest Day

 05 February | Thursday

Mobility | 15:00

Recovery Workout | 30:00
5:00 AD
100m sled pull (145#)
Row to 10:00
100m sled pull
Repeat in 5:00 intervals

Solo stretch | 15:00

04 February | Wednesday
“Happy Hour” Class

Warm-up | 3 rounds:
30 DUs
10 banded rows
5 wall slides

Training | 4 sets:
Seated Press x4 (65, 70, 70, 70#)
w/ 3s hold @ top
3:00 rest btwn sets
– then –
5 Rounds:
1:00 Row/ AD
Sit-up x15
1:00 rest

Stretch | 20:00

GB Handstand Challenge | Day 11
Single-arm Strength (shoulder taps x50)
Straddle to HS Practice (45 + 10# plates)

Feeling alittle beat up this week from dialing up the volume a bit, I am guessing. Oh how quick the body is to remind you that you can’t do what you did prior to injury and expect a different outcome. And I am questioning my decision to participate in the Ragnar Zion Relay… I have made a Con/Pro List (always conclude on the bright side):

There is running involved.
Preparing for trail running means less of the kind of training I actually enjoy.
Crowds of people are not my favorite. Especially all up in my nature.
The volume of work and it’s effects on my hip has me a little skerred…
Paying to run a race is silly. 

Sunrise at Zion is on my list. (I just don’t envision 200 people there with me.)
It would be fun times with the DTP crew.
It’s good to get out of your comfort zone. Or at least that’s what I hear.