Mask Off

“I don’t believe in dressing up reality. I don’t believe in using makeup to make things look smoother.” – Lou Reed

13 May | Sa
Mobilize | 3x
Scap press x 10
Bird dogs x 12 ea
Pope press’n’squeeze x 4 breaths
Hollow rocks x 10 [Not so good at these]

Work |[Brrr crawl]
A. Treadmill walk x 45:00
B. 4x:
Bear crawl x 20m
Reverse flys x 10 (10#)
SUs x 40

Stretch | 10:00

14 May | Su
Warm-up | 3x
Row x 1:00
KBS x 10 + SA snatch x 5 ea
Slam balls x 7

Work | [Snappy snatches]
A. Hip extension 3 x 10; Rest x as req’d
B. BB only 3 x 3 ea: Snatch-grip RDL – Row – HP snatch – BTN press – Back squat
C. HP snatch 10 x 2 (2@75, 5@85, 3@90#); Rest x 2:00
D. Cable pallof press 3 x 10 ea (30, 30, 40#)

16 May | Tu
Mobility | 3x
Wall slides x 10
GA squats x 12
Reaching dead bugs x 1:00

Work |[Why are heavy carries so fun]
A. Bike x 30:00
B. Row x 15:00 (3,450m)
C. 5x: (NFT, but 10:00 OTN)
Single-arm rack carry x 30m ea (40,45, 3 @50#)
Jump lunges x 10
Forward leaning rest x :30

Stretch | 15:00

Sa | Check. Not a huge fan of the treadmill. Or a small one. But I did it anyway. And learned about how dudes in India want their wives to breastfeed them. Fah-reaks!

we all just freaky human.gif
We’re all just a bunch of

Also, mirrors are not only great for checking your form (yep, pretty sure that’s the first time I’ve done bear crawls with my tank dropped and shins parallel to the floor), but they also make for trippy workout surveillance vids:

Su | Wasn’t sure if the hip extensions were on a machine, or the GHD. Did the latter; they are way more challenging that GHRs. Worked barbell only snatch balance and heaving snatch balance between sets on C; things felt really nice. The upper glutes *pauses to search for the proper anatomical term*… *additional pause while I feel up ma glutes*… I think the mins, maybe the meds. Yeah, those guys are sore from the include treadmill, if I had to guess.

Tu | Might have shorted myself on the carries #littlegymproblems Will verify next time that I get the right, um… stimulus.


Attention squared
Know your sources. Where’s that coming from…?

The last couple weeks have presented me with many opportunities to be an observer… of some new surroundings (gym anthropology) and of myself. Truth be told all of life gives us that chance, right? But are we paying attention? And are we open to seeing the full spectrum of things presented to us?

I really liked this article Raymundo shared with the DTP crew, Every Movement Is a Skill, If You’re Listening. That’s not actually the title – it’s a way better one! Read it and tell me I’m wrong. It reminded me of a recent exchange between The Aussies about movement and how it is – and isn’t – like porn: it’s not about how it looks (okay, it’s a little about how it looks), it’s about how it feels.

So let’s rearview: you gotta be open to it (new methodology – globo and that other thing) and engaged in the process enough to feel it, not excessively focused on what it looks like in the mirror(s) or from inside your box. You get all that?

Of course you did.

brit brit gimme a wank
Surely a better method to lure passengers off over-sold flights #sorcery

And speaking of new things, here’s my new favorite channel – MegSquats:

Oh man, I have the best sources. How about the single-leg squats!? Gimme some… (See workout notes below.)

11 Apr | Tu
Warm-up | Orient thyself
Row x 500m
Bike x 8:00

Work | [Doing it anyway]
A1.  BB incline bench 5 x 5 (75#); Rest x 1:00
A2.  Single leg RDL x 10 ea (44#); Rest x 1:00
B1.  DB bench 3 x 5 (30#); Rest x 1:00
B2.  Rev DB fly’s x 10 (12.5#); Rest x 1:00

Stretch + roll | 15:00

12 Apr | W
Warm-up | Row x 500m
PVC things
DUs x 30

Work | [with Mr. Megs]
A. DL 7 x 3 (185, 6@ 195#); Rest x 2:00
B1. Single-arm DB snatch 7 x 3 ea (35, 35, 5@ 40#); Right into
B2. Single-leg hip bridge x 10 ea (20#); Rest x 1:00
C. Lat pull-downs 4 x 10 (70, 90, 80, 60#); Rest x 1:00

Straaatch | 10:00

13 Apr | Th
Warm-up | 3x
DUs x 30
KBS – goblet – ‘round da – snatch x 5 ea
Reverse curl-ups x 10

Work | [I don’t always do 5 rounds, but when I do, I do 6]
A1. [Seated] Single-arm DB press x 5 ea (25, 2@ 27.5, 3@ 30#)
Rest x 1:00
A2. Chinese row x 10 (15, 5@ 17.5#)
Rest x 1:00
B. EMOM x 10:00
KBS x 7 (60#) + push-ups x 5
C. Bike x 20:00

Stretch + mob | 10:00

15 Apr | Sa
Mobility |3x
GA squats x 10
Scap press x 10
TVAs x 15

Warm-up | Bike x 5:00

Work | [TTW Things start making sense…]
A. RDLs 7 x 5 (125#); Rest x 1:00
B1. DB Bi’s 4 x 20 (17.5, 15, 15, 15#)
Rest x 1:00
B2. Tricep push-downs x 12 (Rope grip, 25#)
Rest x 1:00
C. [Seated] Hamstring curls 3 x 10 (70, 90, 90#)
Rest x 1:00
D. Leg extension 3 x 10 (70#)
Rest x 1:00

Bonus: TGUs x 10:00 (50#)

Stretch | 20:00

Tu | So uncomfortable…

W | The RDL into hip bridges had me (and the Zor-cerer… Yep. That WAS dumb!) breathing nicely and all kinds of day-after sore (speaking for myself on that last part). Exploring the pull-downs, thus the all-over-the-board on the lbs. Got too heavy and started repping all janky-like so I backed off and refocused on feeling the initiation of the movement and where I felt it down and up the chain as the movement progressed. Also… abz.

Th | The swings felt fantastic and the reflections (So. Many. Mirrors. And sneaking lighting that makes you look jaaacked! Magic tricks, indeed.) were fun. I really enjoyed blowing the dust off my gym jams for the “cardio” portion.

Sa | I am perplexed and excited by all the contraptions for squatting at the globo. Aaand I eyed a floor-mount for landmines! I’m digging all this new stuff to try. The tri’s and bi’s really revealed asymmetry in movement and how/where I feel them. The leg extensions and curls… slayed me! I’m am beginning to recognize how the globo cycle has the ability to add to the toolbox, not taking away from the work I’ve already put in. And man was it fun to wrap up with some of my favorites – the TGU – after doing new things! 

In addition to new digs, people, and methods, I also performed some internet searches I’d not imagined I’d be doing a mere 6 mos ago. Like “seated or laying hamstring curl machine”  or “proper form cable tricep push-downs“. Sources matter – so much contradictory info – so I need to flush out the “Catalyst Athletics” of globo reads.

Lastly, AD hunting on the CL got me like…

The Great Listen

the great listen-01

I’m all about the old people this week. It started with this interview of author Anne Bernays as part of the The Changing Lives of Women series on NPR. It contains so many insights in such a short interview! And the part about people become socially invisible once they reach a certain age stuck with me.

“People look at you differently. And they tend to, you know, call you little lady and treat you as if, like, you were dumb. I mean, it’s the attitude of a lot of young people to older people. Whereas, I feel like I’m still a teenager.”

Technology plays a role in this social invisibility, whether it’s the older generations lack of ability or desire to connect through it, or because the younger generations lacks the ability or desire to connect in an analogue way.

I think this project from Story Corp is pretty awesome. The Great Thanksgiving Listen encourages folks, especially youth, to sit down and have a conversation with an elder. Man, do I wish I had had something like this for each of my grandparents and my dad. There’s something about having a story in a person’s own voice that is so powerful. And it provokes conversations that might not happen on their own. You win this time, technology.

Who would you interview? Why not do it this week and be part of the greater conversation.

22 Nov | Su
Pillars | 3 rounds
Arch up x 10
Prone glute press x 10
SL Elevated glute bridge x 10 ea
Wall leg drop x 14

Warm-up | AD x 5:00
3 rounds:
Wall ball x 7
KBS x 7
DUs x 20

Work | Snatch pulls 7 x 2 @ 110% (115#)
Segment snatch + :02 pause above knee 7 x 2 @ 70% (70#)
3 sets:
Banded knee abduction + OH press x 10 ea
Reverse Fly x 10

Stretch real good | 20:00

20 Nov | F
Warm up | 3 rounds
Bench press x 10
Hanging shoulder protraction /retraction x 10
DUs x 30

Work | Bench press + chains 5 x 3 (95,105,105,105,110#) PR!
Rest x 3:00
EMOM x 12:00
Odds – KBS x 10 @ 53#
Evens – DUs x 30

Stretch Sesh

19 Nov | Th 
MFR | 5:00
Pillars | 3 rounds
Wall angle press x 10
Scaption press x 7 @:05 ea
GA squats x 8

Work | Recovery
EMOM x 30:00
1st: Beeinch x 3 + 20 DUs (65#)
2nd: OHS x 3 (65#)
3rd: AD

18 Nov | W 
Warm-up | 3 rounds:
Row – quick start x 4
Wall squats x 10

Work | CrossFit
3 sets:
Row x 150m (:30,:30,:30.1,30.8)
Slam ball x 5 (20#)
Rest x 2:00
4 sets:
External DB rotation x 8ea (5# plates)
Right into
Death March (26# KBs)
Rest x 2:00

Work | O-Lifting
C+ J 7 x 1 (115#)
Box squats 5 x 5 (75,95,115,115,115#)
3 sets:
SL Banded (outside) RDLs x 10ea
Reverse fly x 10 (7.5#)
Death March (26# KBs)

Stretch | 15:00

17 Nov | Tu
Pillars | 3 rounds
Flexed arm hang x :25
Prone glute press x 10
SL Elevated glute bride x 10 ea

Warm up | 3 rounds
Single-arm press x 10 ea
DU’s x 30
Banded rows x 10

Work | Press – 75# base
Rest x 3:00 btwn
5 @ 50% (45#)
5 @ 60% (45#)
3 @ 70% (55#)
3 @ 80% (60#)
3+ @ 90% (6 @ 70#)
4 sets:
GH raise x 7
right into
Monster walks x 12 ea
right into
Banded hip bridge x 12 reps
Rest x 1:30

Stretch 2.0 | 25:00

16 Nov | M
Pillars | 3 rounds
Plank raise x 6 @:10
Side plank clam x :40 ea
GA squat x 5
Super bird dog x 10 ea

Warm up | 3 rounds
RDL x 10 empty bar
Row x 200m
Single-arm banded rows x 10 ea

Work | Deadlift – 205# base
Rest x 3:00 btwn sets
5 @ 55% (115#)
5 @ 65% (130#)
5 @ 75% (155#)
3 @ 85% (175#)
1+ @ 95% (4 @ 195#)
4 sets:
Pendlay row x 10 reps @ 75#
right into
Single-arm press x 10 (26#)
Rest x 2:00
3 sets:
KB front rack lunge x whiteboard to ball wall (26# KBs)
right into
Hanging leg raise x 8 reps
Rest x 2:00

Stay Bendy | 20:00

Monday | Have you ever done a clammie side plank!? Holy crap. So. Much. Squeezing. The deadlifts felt good. The first pull on my last set felt pretty ugly, as did the last rep. They didn’t look SO bad in the vid…

Look at me, loading the bar like a noob! The Pendlay rows at that weight were a challenge. Really felt it in the mid-back. The font-rack lunges were easy with the left leg leading and hard with the right.

Tuesday | I was all kinds of sore in regions of the flutes I haven’t experienced such soreness before. Press went how it usually does; it’s easy until it’s not. Here’s the last set:

Looks like someone needs to be more cognizant of their posture, Hunchy. Again with the banded hip bridges – felt those a ton.

Wednesday | Double duty was fun; 5:00 class was an awesome crew and it was nice to have the energy of class to help push on the row. The box squats felt so much more… right than the first time, and I was able to put some weight on the bar.

with chains

Friday | Again with the new movements feeling better – the shoulder pro-retraction was so much easier to perform. Establishing pathways or something. Pretty excited that I PR’d my bench whilst using chains. Unexpected.

Sunday | An additional perk of remote coaching is the ability to access the gym most anytime. It was so very zen to be able to put on my music and just move the body. And some of Phoenix’s finest swung by to make sure the garage door was open intentionally. Thoughtful.

And on the nutrition front…

Ah, cuffing season





“The unfed mind devours itself.” -Gore Vidal

google search that

The highlight from this weekend’s consumption of podcasts goes to Adam Savage of Mythbusters and his talk on curiosity and discovery. Listen here or watch his TEDtalk:

“The discovery is not the end of a line of looking for something, it’s tangential to it, because something happens that you didn’t expect. [T]he phrase that typifies real discover isn’t ‘Eureka!’ but ‘Huh. That’s funny.'”

14 June | Sunday
Active Rest Day

13 June | SaturYAY!
Warm-up | 3 rds:
Row x:45
OH Walking Lunges x10
Banded walks x5 ea
R Kelly’s
DUs x20

Training | RFESS 3×8 (10,10,15# DBs)
Rest 1:00 btwn legs
– then –
Deadlift 4×1 (185, 200, 210, 220-#)
– then –
EMOM! x10:00
KBS x10 @53#
Express Stretch | 10:00

12 June | Friday
5:00 class with Cassie!

Warm-up | 3 rds:
Wall ball x10
OH Walking Lunges x10
Banded Rows x10

Training | Back Squat 3×5 (125, 135, 145#)
Power Snatch 5×3 (65, 65, 75, 80, 75#)
“5:00 Abs” | Rotating x1:00 ea:
KB Dead Bugs (26#)
Capt Morgan’s – R
KB Dead Bugs
Capt Morgan’s – L
KB Dead Bugs

Stretch Class | 20:00

11 June | Thursday
MFR | 10:00
Warm-up | 4 rds:
HRPUs x5
Wall walk x1
DUs x15

Workout | 5 rounds:
Incline DB/KB bench press x5 (30# DBs)
Rest x1:00
Pendlay rows X10 (65#)
Rest x1:00
– then –
4 rounds:
Stationary dip lower x3 reps
Rest x1:00
DB flys x12 (10# DBs)
Rest x2:00
– then –
AB roll-outs 3×10 reps
Rest x1:00

Get bendy | 20:00

Thursday | Felt more tricep with the incline bench. The ab roll-ups are awkward. Barbell Butt Test: Pass! Now, to work on the bounce.

Friday | … was awesome! So happy to have CR back in action! Felt some soreness in the lower back but the barbell movements felt good. Motion is lotion. Freaking loved the 5-Minute Abs. Why are Capt Morgan’s so hard?! More cape.

Saturday | Overdid it on the snatches or perhaps it was that coupled with the dips, but the right shoulder was tight. Performed some extra stretching and some gentle MFR.

Oddly enough during the RFESS I felt a clicking on the right side, inner thigh. Felt a clicking? I know – feel is to touch, as click is to sound – but that’s the best way I can ‘splain it. Something is tight in ma leg! Perhaps I require some additional reactive neuromuscular training. (I just wanted to drop that Technique WOD lingo up in this bitch so maybe I will remember it. )

Found the answer as to why I was fucking exhausted all week. I’ve never felt that my lady times effected my performance. Apparently they do. I might have just over-shared. Sooorry.

lady times talk whatever
No apologies




Nor does it care about your visible abs or booty goals

Two pieces I chewed over this week that intersected nicely with one another, as well as with where my head’s been a lot lately were an article on the NY Times website, What Is Your Purpose? and Millennials in Today’s Workforce from The Diane Rehm Show.

It seems that Millennials are seeking more from their work than just a paycheck, they want purpose and meaning. Don’t we all, I ask you? It just so happens that their numbers just might provoke a real change in the way we work.

Maslow said that only one in every 100 people achieve  self-actualization. Perhaps the Millennials are going to  better those odds.

09 May | Saturday
Warm-up | 3 rds:
Row x:45
Mobility moves
DUs x20

Workout | 10 rounds:
Press x5 @ 50% 1RM (55#)
Rest x1:30
Pendlay rows X 5 @ 40×0 tempo (55#)
Rest x1:30
– then –
3 sets Max. unbroken DUs (55, 42, 58)
Rest x2:00 btwn sets

Stretchin’ & Rollin’ | 30:00

08 May | Friday
Warm-up | 3 rds:
Row x:45
DUs x20

Training | Back squat 4×10 (95, 95, 105, 115#)
5 regular reps then
5  just-the-middle-section-yo reps
– then –
Reverse lunge 3×10 ea (55# BB)
Rest x1:00 btwn legs
– then –
3 rds:
Pillar plank to press up x10
Rest x1:00
Reverse DB fly x12 (10# DBs)
Rest x1:00

Stretch | 20:00

07 May | Thursday
Rest Day

06 May | Wednesday
Warm-up | 4 rds:
Row x:30
DUs x 15

Workout | EMOM! x20:00
Evens: Power clean + jerk x3 @ 85#
Odds: Wall ball x10

Stretch & foam-roll all by lonesome so I shut my pie hole and focus | 35:00

Tuesday’s extremely tight ‘strangs (ham) left me with the realization that I might need to stop wearing heels to work completely. Or I could just be one of these ladies. The 80’s are back, you know…

Yep. Looks just like me with my fresh ‘do

Wednesday’s workout felt good, though I was thankful for a lighter Rx weight on the barbell. Considered using the 20# wallball, but stuck with the 14#er and focused on not going so deep … into the wall ball. That coupled with the proper breathing and the not keeping your arms extended is seriously gonna make me a wallballer. Fo’ sho’ yo’.

Friday’s back squats and reverse BB lunges were awesome. Those mid-section only reps are a challenge. Getting stronger on the DB flies; they feel a lot better. I no longer have to resist the urge to shrug when I do them. And I enjoy the pillar to plank press. In the demo video the guy is very deliberate with his movements. TG, is that necessary or can the transitions be smoother provided you are maintaining the plank – glutei locked and loaded? (New favorite booty word: glutei. So official.)

Woke up sore in the booty glutei Saturday…

When Friday’s workout hits ya like, whoa!

Saturdays presses and rows felt good. My 1Rm on strict press is currently 90#, so I used more than 50% but all the reps felt good. The last couple sets of the tempo Pendlay rows were tough, but the rest of the reps were pretty easy. I am still experiencing some tricep and low back tightness on the right side. And where it all connects in my arm pit – the rotator cuff? – I could stretch and roll that ish all day long without relief. I need to find some more myofascial release moves for that area. 

More questions for TG: If I get a set of these stall bars can I mount then in the ‘nasium? I’m not even trying to be dirty right now. I don’t know why but all this kinda shit looks crazy hard, but super fun to me:


By Default

“If they can get you asking the wrong questions, they don’t have to worry about answers.” – Thomas Pynchon

Banksy Mondays
Banksy art: I Hate Mondays

Found some interesting parallels between these two resources I consumed over the weekend, Design for Default: How to Optimize Your Daily Decisions by James Clear and The Paleo Solution Podcast #266 – Pam Schoenfeld and Adele Hite with Healthy Nation Coalition. It’s Monday, so I am going to use my lazy grad school technique of presenting you with a quote pairing. Discuss amongst yourselves 🙂

“Default choices are not inherently bad, but the entire world was not designed with your goals in mind… For this reason, you should be wary of accepting every default as if it is supposed to be the optimal choice.” – James Clear

“We take these recommendations and we extrapolate them to everyone in America… but then we turn around and we look at these people who we have undernourished in utero, we’ve undernourished them during pregnancy and we go, “What’s your problem? You’re fat. You’re sick. You need to take better care of yourself. You need to eat less and move more.” The blame gets pushed back on them… and yet we’re going to give you dietary information that doesn’t relate to you at all.” – Adele Hite

Let your voice be heard here.

26 April | Sunday
Rest Day

25 April | Saturday
Warm-up | 3 rounds:
Row x1:00
DU’s x15
Mobility moves

Workout | RFESS 3×6 @ 32×1 (25#)
Rest x1:00 btwn legs

– then –
3 Sets:
Deadlift x5 w reset btwn reps (165,185,195#)
Rest x:30
Reverse fly x12 (10# DBs)
Rest x3:00
– then –
Hollow rocks 4x:30
Rest x1:00

24 April | Friday
Mobility | 15:00

Workout | 5 Rounds:
Sled walk x100m (135#)
Wall walk x1
GH raise x6 (hamstring goals)
Banded triceps push-downs x12

Stretch | 20:00

Frida. Ah, what a fascinating woman and with such an incredible talent and life.  My Friday, in comparison, was much less tumultuous. The day’s workout was recovery-ish and I needed it – really sore in the triceps from the negative pull-ups. Those GH raises are challenging, no doubt, but I was able to complete six each round. Bueno.

cersei says fuck that
When someone tells you (me) to move faster on the sled pulls

Found myself quite sore Saturday morning – triceps, abs (?) and that right hip flexor. The RFESS didn’t feel good so I 86’d them from the workout. The deadlifts felt good and I made sure to reset between each rep, working that pull from the floor.  I was able to use dumbbells instead of just plates on the flies this time. Yay. Is a gentle bend in the elbow okay on those?

Sunday was a rest day. 


“Who has not asked himself at some time or another: am I a monster or is this what it means to be a person?” – Clarice Lispector

inner monsterThe first day of the work week provided a couple gems. First, this delightful segment which was presented in a disability seminar. Ah the Brits, they’re doing ti right. Anyway, it made my inner monster laugh all day. (Don’t you judge me!). Secondly was a New York Times piece, aptly titled, Why You Hate Work.  That graphic in the middle there made me sad for America. Almost as much as that Nationwide ad during the Super Bowl.

I found this to be the most comprehensive write-up on Sunday’s big game, The Butt of Every Football Player in the Super Bowl, Ranked. I particularly like the author’s synopsis of ranked numbers 18, 14, and, of course, the MVB, #1. I love football.

02 February | Monday
6:00 Class

Snatch Segment DL 4×3
Rest 2:00
– then –
15:00 AMRAP: (7 +14 modified)
5 push press/jerk (sit-ups x10)
5 Box Jumps
10 Walking Lunges
200m run

Stretch Class

01 February | Sunday
Rest Day

31 January | Saturday

Partner Kettle Baby (35#)
3 rounds: (15:49)
20 push-ups
20 box jumps
20 sit-ups
20 KBS (35#)
400m run


30 January | Friday

Mobility | 15:00

Warm-up | 3 rds:
2:00 AD
Wall presses x10

Workout | 30:00 of work:
Wall ball x8
Farmer’s carry x25m ( 53# KBs)
Reverse DB flys x10 (5# plates)
OH barbell carry x50m (65#)

Stretch | 20:00

Friday’s workout was challenging; the additional weight on the barbell carry made it tough. And the reverse flys were humbling.

Saturday’s partner workout was great and everything felt good. Running whilst carry shit is the most awkward thing ever. Though it does make your standard run (with smooth relaxed ease) seem much less awful, in general.

Hadn’t had a rest day this week (!) so I took one Sunday… and then felt sore Monday. The right shoulder wasn’t having the presses on the AMRAP and even during the DL’s I was feeling some tightness in my right tricep, which was a new sensation.

The sleep has been consistently good  for a while now and it really amazes me – though it shouldn’t – how that affects everything else.