(De)Populate Your Mountain

the organ friend
That friend who just can’t get enough of you

The evolution of relationships is fascinating. Check out this article by Tim Urban, “10 Types of Odd Friendships You’re Probably Part Of“. The Friendship Mountain, who do you need to push off?

Q1 ideal
Quadrant 1: Off the bed, not off the mountain

21 July | Th
Mobility | 3x
Wall press x 10
Scap press x 10
SL Elev hip bridge x 10 ea

Warm-it-up (but it’s already sweaty) | 3x
Row x 1:00
OH walking lunges x 10
DUs x 30
Lose ya shorts x 1

Work | O-Lifting Week 4
Snatch balance 5 x 2 (65, 70, 75, 75, 80#)
High-hang snatch 5 x 2 (75, 70, 70, 75, 75#)
Snatch 5 x 2 (75, 80, 85#…)
3x:
Planted hollow body holds x max (2:00, 1:02, 1:07)
Supermans x 10

19 July | Tu
Warm-up | 3x
AD x 15 cals
Goblet squat x 5
TGUs x 2 (35#)

Work [from the archives]  | 3x
Body row x 8
GHR x 10
Rest x 1:00
-then-
RDLs 4 x 4 @5050 (115, 125, 135, 135#)
Rest 2:00
-then-
EMOM x 10:00, rotating:
Death march x :30 (20#ers)
Handstand hold x max (:20. Still.)

Stretch | 20:00

18 July | M 
Mobility | 3x
Side plank + LL x :20 ea
Cobra x :30
SL elevated squat x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
BB step-ups x 10
BB row x 10
KBS x 10

Work [favorite] | 5x:
Front squat x 5 @ 70% 1RM (115#)
Back squats x 5
Rest x 2:00
-then-
Single leg hip thrust 4 x 12 (15#)
Rest x 1:00 btwn sides
-then-
Row x 10:00, every 2:00 slam balls x 10 (2170m, 20#)


M | Fuck. That was a lot of work. On every set of the squats I thought I wasn’t going to be able to complete it. But then I did. Good practice for me. The start of the row was mentally a little rough, my brain didn’t wanna do it. But by the halfway mark the rowing actually felt nice, once I recovered from slamming the balls. Moving forward I need to always pick up the 30# slam ball.¬†

 Tu | Much medius soreness. And quads and hamstrangs. After giving a little too much before O-lifting last week, I stuck with a little lighter lbs on the RDLs and on the death march.

¬†Th | Really intermittent sleep this week; needed a rest day Wednesday. The griddle wasn’t super hot on Thursday either, but the snatches felt good. But how is it that I can do a snatch balance at 80#, but when I got to the full snatches I was working to get 85#? Merely all those reps fatiguing my snatch muscles?

My stretch and sleep games were weak this week. Haaay, homophone.

sleep viking
Goals: sleep viking. But not at a desk

Practice Like You Play

“No matter the situation, never let your emotions overpower your intelligence.” -Jean Houston

boink

Found this article pretty interesting, “The Importance of Psychological Arousal in Athletes”, especially coming off Saturday’s 1RM testing. If there is no time for reading, take a¬†scroll down and check out that image of Csikszentmihalyi‚Äôs concept of flow. On the nose.


25 June | Sa
Mobility | 3x
GA squats x 10
OH lunges x 20
Palms-up BB row x 10

Warm-up like you mean it | Fail

Work | O-Lifting
Snatch x heavy single (100#)
Clean and jerk x heavy single (135,140#)

Auxiliary | 3x
Pistol Pause Candlesticks x 5 ea

Get Bendy | 20:00

23 June | Th
Mobility | 3x:
A-T-Y’s x 5
Banded rows x 12
Banded clammies x 12
Side plank + LL x :20 ea

Warm-up | 3x
Wall ball x 7 ( use the 20#er more)
Push-ups x 7
Sit-ups x 10

Work | 4x:
Seated DB press x10 (25, 20# DBs)
Rest x 1:00
Chin over bar hold x 5 @30×3 (jump, hold x 3s, lower x 3s)
Rest x 1:00
-then-
Single leg hip thrust 3 x 15 ea (20,15,15,15# DB)
Rest x 1:00 between legs
-then-
4x:
HS walk x 15 ft (3 attempts, 7′ max.)
Row x 150m (37,36,34,35s)
Rest x 1:00

Stretch | 20:00


Th | Feeling new areas of muscle soreness in my back, especially on either side of my spine above the bra line. The chin-over-bar holds were a challenge, with¬†all the pushing and pulling of late; rep five on the last two rounds I had some scap wings. Couldn’t pull those suckers in. Entered the pain intensity cave on the single-leg hip bridges. Hats off to you, fitness comp chics. (Felt those a a TON in the regions of the booty¬†the day after.) The HS walk + row combo was fun times.¬†

Sa | Things to work on: consistent warm-up + set-up, the mental arousal, and keeping at the technique;¬†transitioning that difficult task into a simpler one, like Mr. Mitchell was pointing out in the article before the jump.¬†I’m frustrated with my lifting #s. I’ve been feeling so good and yet, the numbers remain stuck.¬†

Down another 5lbs (One-fiddy-four). This must be the Hawthorne Effect or something; by just observing I am changing my behavior.¬†I’m thinking some time off the grid will remedy that.¬†

The Cool Stuff In-between

“Crossroads are everything. The moments that matter in life are those of intersection and in-betweeness.” -Will Chancellor

listen to charlie

Now here’s an interesting conversation about that poem we all had to recite out loud in middle school. (Or was that just me?) You know the one. I’ll get you started.Two roads diverged in a yellow wood…”


01 Sept | Tu
MFR | 6:00
Warm-up | 3 sets:
Single-arm press x10 ea
DU’s x30
Banded rows x10

Work | Press 4×1 (80,85,90,85#)
Rest x3:00
Chin-over-bar hold for time (:53)
Dips 3x AMRAP (21)
Rest x2:00 between

Stretch
Protein: 138g

31 Aug | M
Warm-up | 3 rounds:
Row/Run/AD x200m
KBS x10
OHS x10

Work | 6:00 Class
3 sets:
Back Squat x5 @75% (135,130,130#)
Rest x1:00
Seated Box Yump x1 (20″,24″,24″+10#)
Rest x3:00
– then –
Partial Back Squat 4×10 @50% (90#)
Rest x3:00

Stretch | 20:00
Protein: 146g

29 + 30 Aug | Sa + Su
Mew-ving
ayudame

28 Aug | F
Packing for time… Go.
Warm-up | 3 sets:
Single arm press x10 ea
Wall ball x10
T’s x10

Work | 4 sets:
Press x2 each arm (30# DB)
Rest x1:00
Chin-over-bar hold :20
Rest x2:00
3 sets:
Dips x4 (purple band)
right into
KB swing x10 @44#
Rest x2:00
– then –
AD x2:00 + 50 cals for time (2:54)

Stretch | 20:00
45DNC (10)
Protein count: 159g


Friday | Ali helped me get the dumbbell in the right position to get that sucker over my head. The 26# KB was too easy, and the 35#er too hard. The AirDyne is legit.

Weekend  | Moving all  your shit is a good way to practice moving well. It helps to have good people helping you. Katie and I learned that when you have the dolly fully loaded you need to resist it, like resisted runs, not by going down the ramp first. I did really well with the eats, not giving into the excuse of the move to eat junk. Lots of spinach, kippers, quest bars, and coffee.

Monday | Felt good. I felt the first set of back squats way too much in the flexors, so I took a little weight off and heeey glutes. There you are. 

Tuesday | EDM makes me want to rip off my ears. So Tuesday I got some good practice at focusing on the work whilst turning off the ears. The press was hard. Something is still awry on the right side. The hold felt really strong though. And the dips were good; those seem to be feeling okay on my shoulder.

Here are all the requested vids:

Nutrition Challenge wrap up | Well, I¬†lost 5 lbs, and inch from my hips and¬†3″ from my waist. It’s weird to see pictures of yourself though, all posing weird. And the lighting at the gym is brutally honest.¬†Worse than in Nordstrom. Anyway, I am happy with my progress, but don’t plan on stopping now.

I think the takeaway for me on the nutrition challenge is that even when you think you have things dialed in, there is always room for adjustment. I’ve been¬†surprised by¬†how much I actually like logging my food. It really keeps me accountable. I did notice that my sleep wasn’t so awesome for the duration of the challenge. Not sure if that was lifestyle factors – house-sitting and moving – or if ¬†maybe it had something to do with dropping carbs or something else macros-related. Looking forward to the muscle-building version!

August rearview-01
August Rearview

 

Back to It

“Study nature, love nature, stay close to nature. It will never fail you.” – Frank Lloyd Wright

IMG_3061
Bridal Veil Falls | Spearfish Canyon, SD

I had a lovely time visiting my family. I used to take these trips for granted, feeling like if I wasn’t making some great trek abroad that I was missing out. I’ve come to realize how lucky I am to have such great people to come home to, and what a luxury it is to be able to completely relax and unplug.

I didn’t spend too much time on the machine while I was home, but did listen to podcasts en route to and fro. My three favorites of the week:

  1. Robb Wolf and Katy Bowman¬†I listened to this podcast no less than three¬†times. There are so many great points in it. I love this concept of movement as mechanical nutrients, and how as humans we need more than just one kind of movement. That doing one thing over and over IS the problem. I can’t do it justice, so I implore you to listen to it. Three times. And then watch Wall-E.
  2. Power Athlete Radio with Allison Brager I’ve¬†found my next read.
  3. Death, Sex, and Money: Siblinghood This one made my mascara run. If you have a sibling or like to cry I think you should give it a listen. And then go hug your brother and thank your parents.

And finally, finally, the second season of True Detective got good this week.


13 July | Monday
Rest Day

12 July | Sunday
Active Rest Day
Aerial Fitness Class with JK!

11 July | Saturday
5 rounds: (3)
Row x500m
Burpees x5
Rest x1:00
Added | 2 rounds:
AD x5:00
Wall walks x2

Stretch | 20:00

10 July | Friday
Warm-up | 3 rds:
Wall balls x10
Push-ups x8
Mobility Moves
V-ups x10

Workout | “A”
Deadlift 4×1 (185,195, 205, 210#)
Rest x3:00 btwn sets
“B” | 4 Rounds:
Snatch segment deadlift x4 @ 60% (115#)
Rest x1:00
Dip negative x5 w/ :03 negative
Band-assisted dead bugs 4 x1:00
Rest x:30

Stretch + MFR | 30:00

09 July | Thursday
Happy Hour Class!

Workout | 5 rounds:
Row x300m
Slam ball throws x5
Rest x3:00

Express MFR + Stretch | 10:00


In short, this week’s workouts¬†pretty much all¬†felt like I’d had a week off. I’d hoped the rest would cure my hip and shoulder, but they are both bothering me still/again. Not to an extreme – both feel much better today than they did Friday – but enough to notice. The time off was awesome, but it’s definitely good to be back home and in the ‘nasium.

back at it oh yeah

Thursday’s class workout went well and felt good, though sometimes I talk too much and then feel like I didn’t get as much out of my workout as I’d have liked.

Friday felt okay; the DLs felt heavy and the segmented lifts caused some uncomfortable tightness in my right tricep.

Saturday I felt beat up; both in the hip and in the shoulder. I wasn’t sure about how the volume of rowing would fare on the hip/glute region (and I was winded as fuck after three¬†rounds, with my head not in the game) so, I swapped two rounds of rowing for two rounds of AD.

Sunday I took an intro to aerial fitness class. It was a whole lot of fun; essentially an hour of stretching and swinging around and getting upside down. I’m pretty sure I’ll be doing that again.¬†

I’m excited for the 45-Day Nutrition Challenge! ¬†I’m relieved by the fact I can still have coffee, and that the food list had zero surprises.

the burrito challenge
*schloop* Sounds of the Burrito Challenge

 

 

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:

emails

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.

IMG_1405
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.

imcomin
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…?

 

Bubblicious

“I believe that it’s important to be healthy, to be mindful, (to be) aware and kind. But I also believe that occasionally it’s a good idea to get drunk at the beach.” – Joe Rogan

Bubblicious:¬†it’s just fun to say.


31 March | Tuesday
MFR | 15:00

Warm-up | a few:
Wall balls
Wall presses
Row

Workout | Press 1RM (85, 95, 90#)
Rest 10:00
AMRAP press @85% of 1RM (3)
– then –
500m row for time (1:51)

Stretch | 20:00

30 March | Monday
Rest Fucking Day


Needed an additional rest day Monday so I took it. Tuesday was fine. My press numbers have been flat for a while, and by ‘a while’ I mean ever since I started moving a barbell. Eight-five didn’t feel particularly hard, but sweet baby Jesse 95# wasn’t going anywhere, or at least not above eye level. The test afterwards – which I have forgotten the name of – ¬†resulted in a 3, that’s right t-h-r-e-e. (Yes, I am judging myself.) Tres = mas reps, si? The row felt fine; I just don’t feel like pushing hard right now. What’s up with that?

¬†Here’s the last successful press. Seeing videos of oneself is weird.

And it’s time to tear off the page and start a new month. Here’s March in rearview. Look back at it.

03-31_rearview-01
Room for improvement. Bring it, April!

 

Meow

mmmonday

Nothing interesting to report.


 02 March | Monday

Foam Rolling | 20:00

Back squat 4×5 w/ 2 second pause at the bottom (95, 105, 115, 125#)
3:00 rest – post video of the last set

KB swing 3 sets x10 reps (53#)
1:30 rest

4 rounds:
200m row
10 toes to bars> hanging knee raises (x2 sets) > sit ups (2 sets)
5 slam ball (20#)

Stretch | 20:ish


Should have started heavier and increased in smaller increments on the back squats. Will use the 30# slam ball next time. As requested, last set of the BS:

03-02