Unshackled

“Getting lost was not a matter of geography so much as identity, a passionate desire, even an urgent need, to become no one and anyone, to shake off the shackles that remind you who you are, who others think you are.” -Rebecca Solnit

Peggy and The Firshermans Wife.gif
Peggy breaking the chains with¬†The Dream of the Fisherman’s Wife

I don’t know. Sometimes you’re just writing up your workout notes for the week and it all comes together…


25 Aug | Th
Mobility | 3x
Wall rotation + press x 10
GA squat x 10
Single-leg elevated glute bridge x 10 ea
Wall-pressing dead bugs x 1:00

Warm-up | 3x
AD x 1:00
DUs x 30
Wall walk x 1

Work | 4x
Incline DB bench press x 8 ea (25#)
Rest x 1:00
Seated banded rows x 12
Rest x 1:00
-then-
Hip thrust 4 x 15 (95, 115, 125, 130#)
Rest x 2:00
-and-
Candlesticks + jump 3 x 5 ea

Bonus | Tricep pull-downs x 100

Stretch | 20:00

23 Aug | Tu
Mobility | 3x
Scap press x 10
SL Adductor squat x 10 ea
TVA drops x 15

Warm-up | 3x
Row x 1:00
BB press x 10
OH walking lunges x 10

Work | EMOM x 30:00, rotating:
DUs x 30 40 (+/- :30)
Power clean x 2 + jerk x 1 (105#)
AD x :30

Stretch | Yes.

22 Aug | M
Mobility | 3x
GA squat x 12
Bird dogs x 12 ea
P$ abs x :45

Fire it up | 2x
Wall ball x 10
BB walking lunges x 10
BB palms-up row x 10
SA KB snatch x 10

Work | AD x 30:00
Wall walk variations e’ery 5:00

Stretch | 15:00


Monday I warmed up for the slated workout, got through one of the 5 sets of 5 front + back squats, but the hip and back were not having it. Switched over to the AD and pondered why it is hiking blows up my back and hip.

The tightness in the back has stayed with me all week. Really looking forward to trying that squat workout, but listening to the body for the ‘go”.

 

Flex Your Flux

bigfive-painting-webres
Big Five by James Jean | Some lion-rhino-beast-jaguar-elephant shit

I really liked the article posted on DTP’s site last week. The one right herrr. I really love the message of the article – well, the Chinese philosophers – not only because it resonates with my belief of my own experience, but because it’s also just so fucking poetic. Who we are is in constant flux, from day-to-day, from moment-to-moment.

“Live with a constant awareness of the ever-changing world and your ever-shifting self. Train your mind to stay open and constantly take into account all the complex stuff that is you.” -Puett & Gross-Loh

It turns out science is on the side of Confucius. This article is all about findings from research comparing the fixed mindset vs the growth mindset. How the idea of conforming/restricting ourselves to fit within what we believe ourselves to be compares to the outcomes when we allowing our idea of self to adapt as we grow and learn.

“Why waste time proving over and over how great you are, when you could be getting better? Why hide deficiencies instead of overcoming them? Why look for friends or partners who will just shore up your self-esteem instead of ones who will also challenge you to grow? And why seek out the tried and true, instead of experiences that will stretch you?” -Carol Dweck

I’ve noticed that my mindset can vary depending on the sphere; I’m willing to take risks here, but less so over here. Reading this stuff is a good reminder, that mindset is like a movement pattern, it can be modified and trained.


16 April | Sa
Get moving | 3x
GA squats x 10
SL Elev squat x 8 ea
Scaption x 8
K2E x 8

Work | EMOM x 30:00, rotating:
Power clean x 3 + FS @ 95#
DUs x 30
Wall walk x 2

Stretch | 20:00


Came in the gym Saturday morning with the intention to just roll through. Did that. Excellent sleep Saturday night and rest day Sunday has me set up for a good start to the week. 

One of the points that stuck with me from The College of Chinese Wisdom,¬†was the section on the practice of “as if” rituals – deviating from our normative behaviors to break from unproductive patterns. Deliberately acting out of character.

as-if

This week my personal “as if” is gonna be not watching TV/internet (Do we still call it TV when it’s streaming? These are hard questions.) As my list of ‘want-to-read’s grows, I need to shut off the fucking Netflix. Read and chill. Less poetic, more productive.

Sunday Vibes

“… but it’s hard to stay mad, when there’s so much beauty in the world. Sometimes I feel like I’m seeing it all at once, and it’s too much, my heart fills up like a balloon that’s about to burst… And then I remember to relax, and stop trying to hold on to it, and then it flows through me like rain and I can’t feel anything but gratitude for every single moment of my stupid little life… ” – American Beauty

take a minte
Hiking goals

I’m pretty sure I’ve dropped that quote here before. Sunday’s vibes and lazy blog post brought to you by American Beauty, the Grand Canyon and Dawes:


20 Feb | Sa
Pillars | 3 x
GA squats x 10
Bird dawgs x10 ea
Elbow plank with reach around thru x 8 ea

Work |5 rounds:
AD x 20 cals
Sled pull x 100m @ 90#
Row x 250m
Farmer carries x100m (35s)
Banded hip bridges x :45

Stretch + Homework | 30:00

19 Feb | F
MFR,  Mobility + Homework | 30:00

18 Feb | Th
MFR,  Mobility + Homework | 40:00


Things were not feeling very good by the tail end of the week. I took Thursday and Friday really easy, just mobilizing and doing my ninja homework. The hip seems okay, it’s my low back that just doesn’t wanna relax. Did a recovery workout on Saturday and everything about that felt good.

The Key Log

“It’s cute with the right amount of dirty.” – Thomas

Thomas was referring to the commercial for the Obol, but¬†it seems appropriate for my new ‘hood. With an alternate meaning of dirty. Well, as far as I know…

I spent the long(er), glorious holiday weekend settling into the new digs and getting to know the new ‘hood. It only took 3 trips to Ace and about as many to Goodwill to unload all the surplus goods. I’m not certain how I ended up with 30’ of cable line, or 14 night lights (clearly from the pre-amber goggle days), but man did that free up some floor space. And I finally got rid of the boxing gloves. I should have tucked those in the crawl space for use as a ferrel cat deterrant. Staaanky.

I’ve got feeling this move is gonna be the key log for some other changes on-deck. Clearing up the log jam of life. Woohoo!

Despite not having the internet yet, I was able to stream a few podcasts.¬†Thanks neighbors!¬†Diana Rodgers was the featured guest¬†on the Harder to Kill Podcast and has me feelin’ all inspired to add some raised beds to the new yard once the weather cools down a little. And a clothes line.

laundry methods
sunshine > laundromat e’erytime

Get to know your neighbors.


07 Sept | M
MFR + Mobility | 15:00
Warm-up | 3 rounds
RDL x10 empty bar
DB rows x10 each @20#
Row x1:00

Work | Deadlift 4×1 (185,195,205,215#)
Rest x3:00
– then –
A lil cardio :
10:00 @ consistent pace
Wall walk x2
Row x300m
DUs x30
– Rest x4:00 –
10:00 @ consistent pace
KBS x5 @35#
Hang power clean x5 @65# (75#)
AD x15 cals

Stretch | 20:00
Protein: 141g

06 Sept | Su
Rest.
Protein: The Macallen + McConnell’s

05 Sept | Sa
Warm-up | by Ali
Work | Partner Workout w/ Jorden
20:00 Rotating:
Run x200m
Box Jumps x10
Wall Balls x10
Tire Hits x10
Double-Unders x30

Stretch Class
Protein: 94g

04 Sept | F
Warm-up | 3 rounds:
Front Squat x10
KB swing x10 @35#
AD x1:00

Work | Front squat 4×1 (135,145,150#)
Rest x3:00
Bench press 4×1 (95,105, 110#)
Rest x3:00
Dead bugs 4×1:00
Rest x1:00

Stretch | 25:00
Protein: 155g

03 Sept | Th
Recovery | 4 rounds:
AD x2:00
FLR x1:00
Dead Bugs x1:00
Run x400m
Row x2:00

Stretch | 20:00
Protein: 132g

02 Sept | W
Rest Day
Protein: 125g


Wednesday | Needed a rest day; took a rest day.

Thursday | Just rolled through recovery. Not mentally “in it” this week. The running portion of the recovery especially good. I feel those missing 5 lbs, in a very good way.

Friday | The front squat felt heavy at the bottom in the abs. I was excited to see how bench felt, and while the movement is feeling right,¬†I was bummed not to get the PR. But, based on how I was feeling this week – stressed, a little distracted, and recovering from crappy sleep – it makes sense. Here’s the footage:

Saturday | The partner workout was really fun! It was nice to get outside, and in some nice morning weather, too!

Sunday | Rest day brought to you by scotch and ice cream. In moderation. The wheels are not off the crazy bus. 

Monday | Started the new week off feeling great. The deadlifts felt good, despite just a hint of tightness on the right side in the low back region.

The “cardio” was cathartic; I was breathing hard and sweaty as fuck, but ooh it felt good.

I want to keep going, pushing myself ¬†more. I don’t need to go all “Pappas” – and I know staying in touch with how things are feeling is vital –¬†but I’d really like to drive those¬†1RMs up. And continue to build the muscles. Aesthetically, I want the glutes and the hammies, but, fuck, I want to increase Bench and Press and maybe even get some pull-ups.

Did I just do that thing where I say I want ALL the things? I think so.

 

Paint Your Day

“Your body is not your masterpiece – your life is.” – Glennon Melton¬†in this great article

use your hands
image by Jessica Wong Cruickshank

 


12 April | Sunday
Rest Day

11 April | Saturday
Rest Day

10 April | Short Shorts Friday
Foam-rolling the scoops | 20:00

Warm-up | 3 rounds:
Wall balls x8
Push-ups x5
Dead bugs x:30

Workout | RFESS 3×8 reps @ 32X1
1:00 rest btwn legs (15#)
– then –
3 sets:
RDL x5 (115, 125, 135#)
1:00 rest
Box step up x8 ea (45, 55, 60#)
1:00 rest
– then –
10:00 EMOM! (44#)
KBS x10

Chatting over beers whilst not stretching

09 April | Thursday
Mobility | 20:00

Warm-up | 3 rounds:
Wall press x10
Wall ball x8
DUs x20

Training | 4 sets:
Bench press x10 @ 55#
1:00 rest
Knees to elbow x5
3:00 rest
– then –
3 Sets:
Chinese row x10 ea (15# DB – use 20# next time)
1:00 rest
Single leg hip thrust x12 ea (15# DB – use 20# next time)
1:00 rest

Stretch | 20:00


Thursday: The Chinese aka Asian aka Hit-your-nips-with-the-dumbbell-the-first-two-sets-but-figure-it-out-by-the-last-one-ouch Row and hip thrusts were maybe not hard enough with the 15# dumbbells. I’m not sure I¬†couldn’t have¬†done all sets with the 20’s, but I’m thinking I should “size-up”¬†next time, even if I have to finish with the smaller ones. Yes? Do I need to be able to do all sets at the same weight or is it fine if I have to shed some on that last round if need be?

Friday’s workout was brought to you by Sir Mix-a-Lot’s Guide to Fitness:

synopsis

Perhaps not the most appropriate sponsor considering the “Masterpiece” article shared above, but why start being appropriate now? Besides, a set of hefty glutes is a useful life tool – I’m certain of it.

Friday’s workout delivered. The split squats are always¬†challenging¬†in a good way. I¬†gotta fight a little bit not to cheat and use the quads, especially on that weaker right leg, but I can tell I’m improving. I love the loaded step-ups. And the beer and chat session after the workout closed out the week perfectly.

Took the weekend off and it was glorious. Except for the fact I may have watched one too many episodes of Game of Thrones. I woke up both relieved and disappointed; no dragons, no Jon Snow. (I’m playing catch-up and nearly through Season 2, so no spoilers!)

04-13 rearview-01

Radiohead v. Metallica

“See change as an opportunity instead of a threat.” – Andy J. Miller, Creative Pep Talk

creativeprocessor grant snider

Just discovered the Creative Pep Talk podcast and am loving it. The host is an illustrator, but I’ve found his words carry over to my field as well. Do Less More Better¬†featured 20 tips for doing just that. (A couple of my faves: #2 Quit the thing that isn’t working ¬†anymore and #20 Kill the FOMO and stick to the stuff that is good for you.) And I really loved his quote above. Be Radiohead, adapting to what is happening now, rather than Metallica, pontificating about the way things used to be (done).


 27 February | Thursday

30:00 AD
100m sled pull every 5:00 (135#)

26 February | Wednesday
PT & Rest Day

25 February | Twosday

MFR | 15:00

Warm up | 3 rds:
1:00 row
10 KBS
10 wall presses
10 R Kelly’s

Workout | 4 sets:
Back squat x3 (115, 125, 135)
1:00 rest
:30 Handstand holds
2:00 rest

4 Rounds:
Power clean x3 (105, 110, 110, 110#)
1:00 AD – not all out – consistent pace
1:00 rest

Stretch | 20:00


Realized after I got home Tuesday evening that I did three sets of back squats instead of four. Cheater. A rest day was taken Wednesday because my shoulder was pretty spent from PT. Thursday was a gam day for the same reason.

Been meaning to nail down a thoughtful list of goals. I’ve struggled to do so. I like what Graeme Turner has to say in this article¬†about incremental improvements every day. Kaizen.

02-27

Delta & the Deep Six

That sounds like a band name, right?  

“When people are ready to, they change. They never do it before then, and sometimes they die before they get around to it. You can’t make them change if they don’t want to, just like when they do want to, you can’t stop them.” – Andy Warhol

Recently I’ve had a couple friends ask me about my experience with “Paleo”. It’s been a bit of a challenge to not overwhelm said friends with all my “weird” ways in response. I’m a passionate person who shares easily (or an opinionated loud-mouth, depending upon the audience) so when asked, especially by someone dear to me, I answer. Yessir.

Inevitably the converstion arrives at the issue of cost; money being that false motive we put out there when we don’t want to share, or don’t realize, what the real issue is. No one will call bullshit on your money excuse, because no one wants to talk about money! Thank god for the internet and the folks who ARE willing to do the talking (and the researching, writing, and sharing)! Robb Wolf breaks it down perfectly in his post, “Paleo is EXPENSIVE!”. I particularly enjoyed the “Hippy Excuses for Failure”. And while the original source of the article is down, this take** on “Is Eating Paleo Expensive or Are You Just Addicted to Shoes?” does it justice.

all the monies
If your monthly budget told your story what would it say about you? Mine would say that being a red-head is a commitment, student loans are a trap and espresso is the nectar of the gods

I believe some of these same rebuttals can be applied to “expensive” gym memberships – you know, the local, independent facilities that aren’t banking on you NOT showing up. Step one is to recognize the difference between price and value. What are getting for your membership? Are the instructors committed to educating themselves in their field or are they stuck with their one and only method for success? Do they ask you what your goals are and program accordingly? Do they read? (No. Seriously. Do they?) What do they read? I mean, I’m not gonna listen to any yahoo in an “Instructor” T-shirt.

Unless it’s Tom Hardy in an Instructor T-shirt. (And then I really wouldn’t listen.)

Personally, I reigned in my spending and cleaned up my diet by cutting back on eating out all the time and boozin’ it up. Even with my gym dues and a few Americanos a week from my favorite coffee shops, I have more money in my pocket then when I was paying $20/month at a globo gym. They say your actions speak your priorities. Maybe they should say your bank statement does.

I don’t know, the real food movement was an easy buy-in for me. It makes sense. Food shouldn’t need a label, nor should it come in a box. And being in the design field I know that good, fast, and cheap don’t coexist. So spending more money on a membership that has provided me with SO much more than just space, equipment, and white board, didn’t take a lot of convincing.

Lest this all comes off all self-righteous, rest assured I ¬†have a őĒ variable to figure out myself. This article¬†really resonated with me… To be continued…

**I think we call this plagiarism. At the very least, state the author who’s ideas are being shared (verbatim). But, as Liz Wolfe likes to point out, the internet is like peeing in a swimming pool; once it’s out there, it’s everyone’s.


15 February | Sunday
Active Rest Day

14 February | Saturday
Roller | 15:00

Training | 5 sets:
5:00 AD
Sled walk x100m
KB swing x8 (53#)

Stretch | 20:00

13 February | Friday
Active Rest Day
Shoulder PT

12 February | Thursday

20:00 EMOM: (105#)
1 power clean
1 hang clean
2 push press/jerk

Stretch | 20:00


Jumped in on Thursday’s class EMOM and pushed my scheduled “Thursday” workout to Saturday. The EMOM felt good; I went a little heavier than I usually do. I think I could power clean all day at 105, the jerks were what got to be challenging. I have noticed when I start to fatigue I want to stick my butt out, relax my trunk, at the top of the jerk. Next time I’d like to work snatches, specifically getting under the bar, though that will depend upon how the shoulder is doing.

Friday afternoon I had a PT session for said shoulder with Amy at TOPS. I left that joint feeling like a new person; by the time I got home it felt like I’d done Fran, one-armed. Amy had warned me that I would likely be sore and she was not kidding. Saturday I modified the workout because my right shoulder and upper back were sore to touch and the bicep/triceps were TIGHT. I made sure to do the stretching exercises demo’d at PT.

Saturday’s AD sesh was good. Loaded up the sled with 120# for three rounds, making sure I was feeling it my scoops. I did and while it wasn’t easy I thought maybe I should add some additional weight and see how it felt. Bumped the sled up to 145# which I could move, but felt it more in my flexors than in my glutes. Why is dat? Anyway, I went back to the 120# because glutes. I used a heavy KB on the swings because I wasn’t lifting above chest-level.

So many great podcasts this week. The Simply Human Podcast¬†episode with Kate Galliett was so interesting to me for obvious reasons. Deep Six!!! Here’s one of the video segments from the podcast:

And I just started listening to the Bret Contreras Podcast¬†and am really liking it. I’m not so well versed in anatomy and body mechanics, but I still think it’s interesting. And he seems to do a ton of reasearch and drops all sorts of other resources, such as this video on squat mechanics:

02-12