Weak Spots

“Up to a point a person’s life is shaped by environment, heredity, and changes in the world about them. Then there comes a time when it lies within their grasp to shape the clay of their life into the sort of thing they wish it to be. Only the weak blame parents, their race, their times, lack of good fortune or the quirks of fate. Everyone has the power to say, ‘This I am today. That I shall be tomorrow.'”- Louis L’Amour

s10_shawn_huckins_the_american_tier_james_beard_the_fuck_2013_yatzer
Shawn Huckins, James Beard: The Fuck?

Mr. L’Amour’s words seem a fitting reminder for today’s elections, and conjure up some counter points to the content of my current read, The Sports Gene. More on that once I’ve completed it. So far the highlights have been the 5:1 muscle ratio bookshelf analogy and the narrator’s impersonations of quotations from other researchers. (Is it a “read” if it’s an audio book? Normally I’d say no, but tonight nothing makes a lick of sense.)


08 Nov | Tu
Mobility | 3x
Adductor squat x 10 ea
Single-leg elevated glute bridge x 10 ea
Single-arm plank x :20 ea

Warm-up | 3x:
AD x 1:00
Wall walk x 1
V-up x 10

Work | Press 7 x 5 [across] (3 @65, eeked out 1 @70, 3 @ 65#)
right into
DUs x 20
Rest x 2:00
-then-
RFESS 5 x 8 ea (35# KBs)
Rest x 1:00 btwn legs
-and-
3x: GHR x 8 (15#)
right into
Push-ups x 8
Rest x :20

Stretch ‘n’ Share | 20:00

07 Nov | M
Mobility | 3x
Wall slides x 10
Prone Y raise x 10
Glute press x 10

Warm-up | 3x
AD x 1:00
Wall ball x 10
Banded row x 10

Work | Back squat 7 x 5 (135, 145,145, 155, 155, 160 (4), 155#)
Rest x 2:00
5x:
KBS x 5 @44#, right into
KB row x 10 ea (26#), right into
DUs x 50 (UB, UB, 49, 49, UB)
Rest x 1:30

Stretch + Handstand walkin’ | 20:00

05 Nov | Sa
Mobility | 3x
GA squat  x 10
Bird dogs x 10 ea
Plank + fwd tap x 10 ea

Warm-up | 3x
Row x 1:00
DUs x 30
Shoulder roll with the bands x 10 ea direction

Work | Lifting
Snatch balance [build] 4 x 2 (70, 75#)
Snatch-grip pause DL [BTK, focus on lats] 3 x 3 (135, 145, 155#)
High-hang snatch + 1-1/4 OHS 6 x 1 (85, 95#…)
Med ball drops 3 x 10 (14, 14, 20#)

Some stretching.


Sa | Felt like I was landing nice and low on the snatch. Video proved otherwise.

M | In the morning hours I tested the back with a short-ish hike, about 4 miles, up South Mountain. Seems like that’s about the mileage threshold. The evening squats felt good and strong. Arbitrarily wanted to hit 165# on the last set, but fuck me legs were terrrd. The single-arm rows got really challenging at set 4 on the left side, which is not the jacked up side, having to reset before each rep to get that lat to do the work. DUs: 50 is the new 40 – pushing the datum.

Tu | Press is a weak spot (queue the Detroit Cobras). Sixty-five got sticky on the last rep, seventy was neck straining on rep three. Dafuq?  The 35# KBs were the lightest available due to TGU class workout, so… gave it a go. And was pleasantly surprised. On my way to 1/3 BW in each mitt for… what was that Rx rep scheme again?

Before & Afters

“It is impossible to begin to learn that which one thinks one already knows.” -Epictectus

dis_engage
Warning by Antoni Muntadas

I had to listen to The Aussie’s chat with Julien Pineau a couple times, just to make sure I didn’t miss anything. I then proceeded to assume all the positions that came to mind to test my version of the torque. I might have been doing the dinner dishes while listening, so the rubber gloves made it a little weird. But I’m not above weird. 


15 Sep | Th
Mobility | 3x
GA squat x 10
SL elevated hip bridge x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 20 cals
SA press x 5 ea
GHR x 7
Banded rows x 10

Work | RFESS 3 x8 ea @32×1 (10# DBs)
Rest x 1:00 btwn legs
3x:
RDL x 5 (115#)
Rest x 1:00
BB hip thrust x 8 (135#)
Rest x 1:00
4x:
Handstand walk x 15′ (got about 7′ max, w? 3 attempts ea)
Row x 150m (34, 33, 32, 33s)
Rest x 1:00

13 Sep | Tu
Mobility | 3x
Elbow plank + fwd tap x 8 ea
SL elevated adductor squat x 8 ea
Reverse curl-ups x 8

Work | EMOM x 12:00, rotating:
Front squat x 5 @ 75#
Row x 150m
-Rest x 4:00-
EMOM x 12:00, rotating:
OHS x 3 @ 65#
Slam balls x 8 (30#)
-Rest x 4:00-
EMOM x 12:00, rotating:
AD x 1:00
KBS x 10 (53#)

Solo stretch whilst zenning out to mix tape | 20:00

12 Sep | M
Mobility | 3x
GA squat x 12
Scap press [d-e-l-i-b-e-r-a-t-e] x 10
TVA drops x 15

Work | 30:00, rotating:
Farmers carry x 100m
AD x 1:00
Row x 1:00
GHR x 10
Reaching dead-bugs x 1:00


Started the week off light, checking in with the back and the hip. Yep, still there. Pretty much rode that wave the rest of the week. The back seems to be recovered, though during stretch I notice my range of motion during some of the twisting positions is limited a bit. I’m jumping in on the class today to test if O-lifting is an option for Saturday. 

The Take Away

 

tumblr_nit1ostqni1smfk4no2_r1_540

There’s a quote credited to Michelangelo that goes something like, referring to his famous masterpiece, “David was always there in the marble, I just took away all that was not David.”

Hold that thought. And now read this guy’s story. He went from living in a 2-story house to traveling around the world with 25 lbs worth of gear. While I wouldn’t call his lifestyle “practicing poverty”, I think the minimalist mentality has a certain level of preparedness built in. The less shit weighing you down, the more freely you can move, whether by choice or necessity. I think his story is pretty interesting, particularly his thoughts on the accumulation mindset, and how habits – both positive and negative – carry over from one arena of our life into others – gym, home, work, relationships, mindset…

So what are the things you can take away? And what have been the moments in your life that seem to “chip away” all that isn’t “David”? The ones that strip away all the first world problems and excess? The ones that challenge you to see what’s really underneath?


06 April | W
Work | O-lifting
Pause (BTK) clean deadlift 4 x 2 + 2 hang cleans (105,115,120,120#)
RFESS 3 x 6 ea (10# DBs)
3 sets:
Pallof press x 8 ea
Side bridge hold w/ leg elevated x :30 ea side (on knee x :20)

Stretch | 20:00

04 April | M
Pillars |3x
Prone Y raise x 8 (2)
Plank + reach thru x 6 ea
Monster walks x 12 ea

Warm-up | 3x
Wall ball x 10
DUs x 30
Rev fly x 15 with the 5ers

Work | Press @ 75# base
5 x 40#
5 x 45#
3 x 50#
3 x 60#
3+ x 65# (8 reps)
-then-
3 sets:
DB seated press x 8 (20#ers)
Rest x :30
Plank push-ups x :30
Row 200m
Rest x 3:00

Stretch | 20:00


Monday | Just rolled through. Notes for Raymundo: that right tricep still isn’t firing right; really noticed it on the reverse fly.

Wednesday | Felt nice and speedy on the cleans, challenging getting outta the bottom on those last two sets. Will feel that one tomorrow, especially paired with the split squats. Speaking of, those felt solid. Kept the weight light as they have been known to blow up my shit (the right QL) if I am not cautious.

The side bridges were revealing – SUPER challenging. In order to keep everything stacked properly whilst feeling it in my booty, I needed to drop to my knee. Despite the modification it was still difficult. At about :20 my glutes would stop working and I could feel my low back taking over so I stopped there each set. Also, playing around with that, I found that from the elbow was SO much harder than if I did it with an extended arm and my hand on the floor.

Lastly, Smart Ryan coined a new phrase for the feeling you get when your big movers are letting you know they’re working – the booty call. He’s good to have around.

Memento Mori

true in bed, true at any social event
True in a fire, and any social event

Have you ever laid in bed and worried about something really dumb? Like, oh man, I wonder how old the water heater in this place is? What if the gas line connection is bad and a fire starts; how will I escape? What could I break the window with? What if I can’t escape because of the security grilles on the window and then I die? What then?

Well, I guess I won’t care because I will be dead.

Go to bed, Leah.


30 March | Tu
Pillars | 3x
Plank raise x 6 @10s
Super bird dogs x 10 ea
Side plank clammie x 60s ea

Warm-up | 4x
Wall ball x 8
Push-ups x 5
Reaching DB x :30

Work | RFESS 3 x 8 @32×1 (5# plates)
Rest x 1:00
3 sets:
RDL x 5 (95,115,125#)
Rest x 1:00
BB step-ups x 8 ea (65#)
Rest x 1:00
– then –
EMOM x 10:00:
KBS x 10 (44,53#)


Inspired by this article, I tried a new variation on the dead bug in my warm up.

The standard dead bugs have gotten less challenging, even the wall-pressing ones. Using the kettlebell really engaged the lower abs.

Started with 15#ers on the RFESS but kept dropping down until I stopped cheating with my support leg. Ended up laying the orange foam roller on the bench and putting my toe on that so I absolutely couldn’t use the balance leg/foot to cheat. Ridiculous! But it worked, so maybe less ridiculous than I thought.

The RDLs and the step-ups felt strong and I woke up nice and sore in my nutcracker. (That’s my booty – squeeze the walnut.)

 

Ka-Boom!

IMG_4960

This has nothing to do with anything here, but I can’t stop laughing. Solidarity, sista!


15 March | Tu
Pillars | 3x
Wall rotations + press x 10
GA squat x 10
Banded clammies x 15 ea

Work | 5 rounds:
AD x 1:00
Sled pull x 100m @ 115#
Row x 1:00
Farmer’s carry x 100m (44#ers)
Banded hip bridges x 1:00

Stretch | 10:00

π | M
Pillars | 3x
Single-leg elevated hip bridge x 8 ea
Plank + reach thru x 8 ea
Hip hikes x 15 ea

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 30

Work | Deadlift 5 x 1 (175,185,195,205,210#)
3 sets:
RFESS x 8 @30×1 (10# DBs)
Right into
AD x 1:00
Rest x 3:00
-then-
Banded dead bugs 4 x 1:00
Rest x 1:00 btwn


Tuesday just did a recovery-ish session. Was up ’till the wee hours for work, so just rolled through. 

Monday’s DLs felt pretty good. How can 205# feel pretty easy and 210# feel like [something way really heavier]? Here are the vids:

The RFESS + AD combo was fun times; lots of burning in the legs and flutes + heavy breathing.

stuck at 205
When your RF of the RFESS is trying to do the work

Pretty sore from all the ab work on Saturday, which made it really easy to feel the dead bugs. Doing it with Cons feels like you have some bricks strapped to ya feet.

 

Huh.

“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
Mobility

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

 

06-14-01

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.