Staring It in the Face

“I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.” – Edward Everett Hale

Regardless of where you stand, the images taken from Friday’s Presidential Inauguration are a pretty telling lesson in body language and facial expressions. The Not Face seen ’round the world.

If images of the new POTUS make you screw up your face, I totally get it. May I suggest installing Make America Kittens Again. Here to help, friends.


20 Jan | F
Mobility | 3x
Bird dogs x 10 ea
Scap press x 10
Banded clammies x 12 ea
Side plank + leg lift x :30 ea

Warm-up | 3x
Wall ball x 8
ing rows x 8
Box jumps x 5
Row x 150m

Work | Class MAP session
A | x 10:00 @ 85%
Wall ball x 15 UB
Slam ball x 5 (20#)
Slam ball TGU x 2 ea (30#)
– Rest x 3:00 –
B | x 10:00 @ 85%
DUs x 30
Bear crawl/crab walk
Ring row x 10
– Rest x 3:00 –
C | x 10:00 @ 85%
Sit-ups x 10
Box jump w/ step down x 10
Run x 200m

21 Jan | Sa
Warm-up | 3x
KB moves
Slam balls x 5
DUs x 20

Work | O-lifting – Week 2
A | 4x: (135#)
Clean pull from blocks [BTK] x 3
right into
Clean high-pull from blocks [BTK] x 3
right into
Clean high-pull w/ foot transitions [floor] x 1
B | 4x: [PAP]
Sled push + sprint
C| 3x:
Samurai squats x 10 (35#)
Fwd banded shoulder rolls x 10

Some stretch


F | Shoulda been a rest day. Feeling pretty spent from this week’s work. The body is feeling great, but the CNS… left on read. LOVED the slam ball TGUs! So revealing. The toughest sequences were the TGUs to the wall balls, and the crawling around on the floor to the ring rows. The running felt nice, actually.

Sa | Pulled lighter weight because, yes, I need a rest day. The last movement on part A was… Awkward. What foot transitions? Ha.

This week’s JRE has convinced me to give a restricted eating window a try. Per Joe’s convo with Dr, Rhonda, limiting your eating window to 10-12 hours, 5 days a week can increase muscle mass. Curious, I want to test that. I’ve installed¬†and set up the Zero fasting app… Stay tuned for updates, if you’re into that kinda thing.

Joe & Rhonda cover a lot of great shit in that podcast. The conversation went together like kitties and tots (or maple and bacon, if you prefer) with the article Ali shared on the blog last week about cultivating discipline over motivation.

Rogan brings up the idea¬†of allowing yourself¬†to “fuck-off” on the little shit and how that merely builds a foundation for not getting shit done¬†when it counts; “the way a person does one thing is the way they do everything” kind of thing. (Like when you need to be designing casework details, but instead you’re writing a blog post.) Rhonda continues¬†with¬†how this can operate in a similar way, but¬†with lies.

This got me circling back to the new POTUS and his choice of words and actions. It will be, um, interesting to see he goes from here.

 

Residuals

i-have-a-feeling

The thing we tell ourselves… What are you rehearsing?


26 Nov | Sa
Warm-up | 3x
AD x 1:00
Slam balls x 7
DUs x 30

Work | O-lifting – Week 4
2-Position snatch [below the knee, mid-thigh] (85#)
Buenos dias 3 x 6 (95#)
OHS pin squat 3 x 3 (85, 95, 95#)
3x:
Samurai squats x 5 ea (35#)
right into
FLR x max effort (1:15, 1:05, :57)
rest as req’d

Stretch | 10:00

25 Nov | F
Mobility | 3x
Single-leg elevated adductor squat x 10 ea
Single-arm plank x :20 ea
Reaching TVA drops x 15

Warm-up | 3x
Palms-up BB row x 10
Buenos dias x 10
Wall walk x 2

Work | x 30:00, rotating:
Carries [OH, dbl KB front-rack, suitcase] x 100m (35#ers, 53#)
AD x 1:00
Sumo DLs @ 155# x 5
Handstand walk x 12′ [or 3 attempts]
Row x 1:00

24 Nov | The Giving of the Thanks
Dishes x All day

23 Nov | W
Mobility | 3x
Wall rotations + slides x 10
Single-leg elevated hip bridge x 12 ea
Reaching dead bugs x 20 ea

Warm-up | 3x
AD x 1:00
DUs x 30
Hip mobility moves

Work | Oh-the-lifting – Week 4
Behind-the-neck rack jerks 10 x 1 [build] (85, 95, 105, 105, 110, 115, 115, 120, 125, 130#)
Split squats 3 x 4 (95#)
Segment clean [2s pause @ knee] 5 x 2 (105, 115#…)

Stretch/real talk | 15:00

22 Nov | Tu
Mobility | 3x
GA squats x 12
Scap press x 8
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Slam balls x 7
Push-ups x 7
(Pony) Tail flingers  (GHD sit-ups) x 10

Work | EMOM x 14:00, rotating:
Bench x 3 @ 80# + DUs x 30
Hang snatch + OHS x 3
-Rest x 4:00-
EMOM x 14:00, rotating:
Tall cleans x 3 @105#
Row x 100m

Stretch x 15:00

21 Nov | M
Mobility |3x:
Wall-pressing TVAs x 15
Single-leg elevated hip bridge x 10 ea
Side plank clammie x :40 ea

Warm-up | 3x:
Wall slides x 10
Wall balls x 10
Wall walk + lateral tick tock x 1
OH walking lunches x 20

Work | “B”
Zercher squats 5 x 7 (95, 95, 105, 110, 110, 110#)
Rest x 1:00
“C”
KBS 5 x 10 @ 44#
Rest x 1:00
“A”
8x:
Single arm press x 8 ea (5@ 26#, 5@ 21#)
Rest x 1:00
Chinese row x 10 ea (26#)
Rest x 1:00

Stretch | 20:00


M | Rearranged the order of the workout because no dumbbells and all the KBs taken. Man, to have a dick and/or lots of muscles so the brahs would buy some. First time doing zercher squats and they were fun times: super uncomfy in the elbow pits and breathing. Lots of booty, quad, back and abs. Should have taken vid of my KBS to compare to the blog link today #notesfornexttime #sidebyside. That was a lot of pushing and pulling. Left side was the limiter on both movements. Just realized as I’m typing this that I did KB rows instead of Chinese rows. Hmm, where’s my head at? Three guesses…

Tu | Busy day at work (but my Friday for the week!) and no gameplan for a workout means one from the archives… and of course, an EMOM – or two.

W | Pissed off hip, but a well-timed holiday day off tomorrow. The BTN jerks felt awesome; mmm, that bar path. Split squats did the trick pre-fatiguing the boo-tay on the segmented cleans. Gotta work on transitioning my feet wider at the bottom. Wide bottom(s), bishes!

Th | A person feels entitled to eat way more ham and sticky toffee cake when you got sore abs from all those jerks. New holiday pre-gaming programming – check.

F | Hip speaking; rolled thru.

Sa | Per last week’s vids, I changed my set-up on the snatch a bit; I didn’t realize how much I was letting my chest drop. The result felt solid – fast and able to open up the stance at the bottom (less air brakes)- though from the hang, less so. Here’s some footage:

Those OHS pin squats were something; tricky getting in the proper position, but once you were there… they felt like heroin. Or what I imagine heroin to feel like. (I might be exaggerating, but they did felt nice. Besides aren’t the holidays all about over-doing it?)

The Positive Pivot

“Once you’ve accepted your flaws, no one can use them against you.” -George R. R. Martin

lifteachotherup_libbyvanderploeg
Lift Each Other Up by Libby Vander Ploeg

Have a listen here to Christmas Abbott talking perseverance, quirks, and choosing your favorite kid. I like hearing what Christmas has to say, and not just because her accent is adorbs. She’s incredibly relatable, inspiring in all her endeavors, and seems to come at every situation from a place of positivity.

She’s got a pretty great Instagram feed, sending out plenty of good vibes, like these words from the great Maya Angelou:disculpe-01.png

On a loosely related note, we got to chatting at the gymnasium about “content” and how we judge the value of it. If someone puts up an intelligent, thoughtful post but pairs it with an image of their body, does that in some way diminish what they have to say? If so, why? Would it matter what kind of body they were presenting? If it were a man, not a woman? If they were of a certain age or race? Would that somehow make it more or less acceptable? More or less valid?

Sometimes it seems like we’re existing in a time of exclusion, of dichotomies, in the either/or’s. What I appreciate about the content that women like Christmas Abbott are putting out there is that they’re all about inclusion, and demonstrate that we can be both – intellectual and sexual, driven and patient, strong and compassionate. As Christmas put it, your wins are my wins. While I don’t currently have any offspring, I do care about posterity (in addition to posteriors) and I think the better message to¬†be sending to our young humans is one of inclusion and multitudes. We don’t need to be one thing, we can be many things.

More ampersands.


18 Sept | Su
Mobility | 3x
Cossack lunge x 8 ea
Scap press [lentimente] x 10
TVA drops x 15

Warm-up | 3x
Wall balls x 10
Palms-fwd BB row x 8
DUs x 30

Work | O-lifting from W
1-1/4 OHS 4 x 2 (95, 105, 105(vid), 110#)
Clean high pulls 3 x 3 (125, 135,, 145#)
Halting clean deadlift [4s @ below the knee, and just shy of full extension] 3 x 4 (145, 135, 135#)
Isometric abduction w/ ext. rotation 3 x 10s

17 Sep | Sa
Warm-up | 3x
AD x 1:00
DUs x 30
OH walking lunges x 14

Work | O-Lifting – Week 3
BTN Snatch-grip push press 5 x 2 (85, 85, 95, 100, 105#)
Clean + jerk 10 x 1 (115, 115, 125#…)
Samurai squats 3 x 8 ea (35#)
Front squat  ISO holds 3 x 10s

Stretch | 20:00

­16 Sep | F
Work | Recess Class
The Bear Complex, 5x:
[Power clean – Front squat – Push press – Back squat – BTN Push press] x 7 (75, 85, 90, 95, 100#)

Stretch | 20:00


Friday’s Bear felt good, though I 86’d the BTN presses upon advice from Ali – saving the back for Saturday. I really like that barbell complex; it challenges the body and the head, provided you buy in.

O-lifting went well, though it seems like I’ve been going light forever, when it’s actually only been a few weeks.¬†Looking forward to being able to push again. Did you see that post on pain from The Wolf Brigade? It’s the one with the mace on the beach. That was a helpful reminder Saturday.

what-a-lovely-shrub
Barbell in the AM & refreshing pool¬†in the PM¬†makes a pretty stellar combo. I hope¬†that excessively manicured shrub doesn’t¬†degrade my¬†content

Made up some Oh Lifting homework on Sunday. Having watched some 1-1/4 OHS on the interwebs before heading to the gymnasium, I was curious to see if I did the curved booty back thing I saw a lot of, so I took a vid…

… Yep, I do it. And I’m not so sure¬†that I’m breaking parallel there, either. Coachable moments.

Weapons

“Temper is a weapon we hold by the blade.” J.M. Barrie

2fmbend
Technically it’s a “Corinthian Helmet”. Is it a weapon if you wear it… on ¬†your face?

Our office has an FNG that flies off the handle about the stupidest shit. It’s very entertaining, but generates a lot of stress. He prides himself on taking karate classes and having self defense skills, but all I can think when I see him lose his shit is, there is nothing about this guy that’s an effective weapon.

Joe Rogan’s interview with Miesha Tate¬†touched on this – and lots of other great shit, as it’s nearly three hours long. It’s interesting the personality (or persona?) differences between Tate¬†and Rhonda Rousey. The latter always seems so angry and fired up, while Tate seems chill even to the point of seeming disinterested. I liked hearing her take on how that affects her performance in the cage, her thoughts on Rousey’s defeat and decision to take a year off rather than “getting the taste of loss outta her mouth”, and her high school wrestling stories. And I fully support Miesha’s stance on chocolate flavored things being¬†bullshit.


12 May | Th
Warm-up | 3x
AD x 1:00
DUs x 30

Work | O-lifting
Back squat 5 x 3 (140,150,160,160,165#)
Snatch-grip DL 2 x 2 (155#)
4 sets:
Hollow body hold x :45
Samurai squats x 8 (35#)

Stretch | 20:00

10 May | Tu
Pillars | 3x
Reverse tables x 5 @ 5s ea
Arch up x 8
TVA leg drops x 15
Pike pulses x 7

Warm-up | 3x
TGUs x 2 ea (35#)
AD x 1:00
Candlesticks x 2 ea (SL!)

Work | 4x
Sled x 200m (135,115#)
SA KB row x 8 ea (15# DBs)
Buenos dias x 8 (75#)
AD x 15 cals

Stretch | 20:00

09 May | M
Warm-up |3x
BB front squats x 10
Row x 1:00
OHW lunges x 20

Work | Front squat + chains 5 x 3 (135,145,155, 165,160#)
Rev Zercher lunches 3 x 8 (65,70,70#)
EMOM x 10:00:
KBS x 10 (53#)
Reaching dead bugs 4 x 1:00
Rest x 1:00 btwn


Monday | The Zerchers sure wake up the booty.

Tuesday | Was listening to a podcast at work which inspired me to try the pike pulses, a move from Gymnastic Bodies, in my warm up.

Sweet baby Jesus, those are hard. Sat there just trying to get my feet off the floor for a while. Like a jedi virgin trying to use the force. Ended up sitting on a 15# plate which allowed me to actually get my feet off the ground. Hadn’t tried the SL candlesticks in a while and I was excited that I was able to do them this time. Had done Tuesday’s session using heavier weight on the sled pulls in the past, but I was feeling it in my flexors instead of my glutes, so I shed some lbs. Feeling pretty sore in the glutes, hammies, and quads. Still searching for my sleep groove.

Thursday | The O-lifting sesh went well. Amanda was my partner and kept me honest on taking full rest, spotting the wall, and breaking parallel on the squats. Again with the power of the grounding. Hollow body holds: the name confuses me, but the movement makes all the abs hurt so, okay! DJ rolled in at shift change with a piece for show and tell: a fancy new bow. Pretty fucking rad, and I can see how one could kill some meat with that.

Sat down and got all the math laid out for the carb cycling plan. Just need to get in the bod pod and find out how much of me is “lean body mass”.

Check out this chic carb-cycling (and turn on the volume):

A video posted by Bread Face (@breadfaceblog) on Feb 21, 2016 at 5:32pm PST

 

Hard Things

“Silence is so accurate.” – Mark Rothko

lets talk
That’s the FNG on the left there. No it’s not! He only talks about himself. Ha! #accurate

I was really intrigued by this week’s Note to Self podcast, which essentially was about engaging in uncomfortable conversation. It reminded me of that New York Times piece about how to fall in love with anyone, the one with all the great¬†questions. Why is it that we sometimes fail to ask the most important questions, and/or that we make those questions so much harder than they have to be?

The NTS¬†convo focused on sexual kinks, and an app that was developed to help get couples talking about theirs. The conversation had my mind going off on so many tangents: religion, relationships, technology, sex, have you seen the movie “Kinsey”?! I¬†think I like that technology is helping to serve as a catalyst for a deeper conversation (or, per the couple in the podcast, pulling back the curtain for their¬†golden shower bliss) but it makes me a little sad that it’s needed in the first place.

Hard conversations. Let’s all have more of them!


05 March | Sa
Work | O-lifting
Hang power clean 5 x 2 (105,105,115#…)
Snatch + OHS 5 x 1(65,65,75,75,85#)
Box squats 4 x 3 (95,115#…)
3 sets:
Box jumps x 2
Lunging pallof press x 10 ea
Chinese row x 10 ea

Get bendy | 20:00

04 March | F
Warm-up | x4
Banded clammies x 10 ea
Prone glute press x 10
AD x 1:00

Work | Wednesday’s O-lifting-ish
Tall jerks 5 x 2 (55,60,65#…)
Back squat + chains 5 x 2 (155,165,170#…)
3 sets:
Samurai squats x 5 ea (35#)
Death march (25# DBs)
Wall-pressing dead bugs x1:00

Some stretching + homework | 15:00


I missed O-lifting on Wednesday, so I sneaked it in on Friday, minus some of the volume on the lifts. Practiced anchoring my feet on the back squat per the link on the website a week (or two) ago. I have definitely NOT been anchoring my feet correctly. I thought I felt grounded before, but that whole pinkie toe drive was a game changer. Lots of feels in the glutes during the samurai squats and the death marches.

Saturday’s O-lifting class felt really good; fast on the cleans and snatches. I think I’m getting better at positioning for the box squats. They are fucking hard, but man do I like how they feel the next day.

Maybe went a little too heavy on Saturday and had to skip the Sunday hike. Next week, Peralta.

SPUDs

“What horrifies me most is the idea of being useless: well-educated, brilliantly promising, and fading out into an indifferent middle age.” – Sylvia Plath

One of my favorite new podcasts is Note to Self, “a tech podcast about being human”. My most recent favorite episode was about LEGOs, which I have loved since I was a small human, and no doubt played a role in my choice of professions. Bold colored blocks with which you can create anything! Or you can just leave them all over the floor for your nemesis to step on. Brilliant.

The podcast episode debates the evolution of the LEGO, from “free-building” into kits. (Bullshit gendered kits, I might add. ) It was a very interesting conversation; many audible “Yeeees!”s from this chic. I particularly liked the part on the addition of SPUDs. Those would be “Single Purpose Useless Decoratives”.¬† Hey I know a few of those! What a great acronym of what not to become. SPUD: the Lego version of the DNBs.

In other news, James Clear has provided me with the solution to my portfolio creation problem: portfolio (sans) pants!

portfolio pants
Oh man, I am gonna be so productive!

I know that’s what you’re thinking. What the fuck are you talking about, Morgan? Read this article and it will all make sense:

The Akrasia Effect: Why We Don’t Follow Through on What We Set Out to Do (And What to Do About It)


11 Jan | M
Pillars | 3x
GA Squat x 10
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | 1x
Row x 300m
Wall walk x 1
TGU x 2 each side

Work | 10:00 @ a consistent pace  (4 + 150)
Row x 150m
Bench press x 5 @ 65#
Wall-pressing dead bugs x :30
-Rest x 4:00-
10:00 @ a consistent pace (3)
Double KB swing x 5 (Singles x 10)
DU’s x 30
Wall walk x 2
TGU x 1 ea (44#)
-Rest x 4:00-
4 sets:
AD x 10 cals
Body row x 5
GHR x 7

Stretch | 20:00

09 Jan | Sa

Work | O-Lifting
Snatch pulls 5 x 3 @115% (115#)
Snatch + 2 OHS x 5 (75#) he-ips
4 sets:
Samurai squats x 5 ea (35#)
Banded dead bugs x 1:00

Stretch | 15:00

08 Jan | F
Pillars | 3x
Plank + reach thru x 10 ea
Super bird dogs x 10 ea
SL Elevated hip bridge x 10 ea
RDL x 10

Work| Deficit DLs 4×2 (185,195,205,205#)
4 rounds:
Rev Zercher lunge x 5 ea (55#)
Banded Pallof horizontal press x 10 ea
Monster walks x 12 ea
Rest x 2:00

Stretch | 10:00

07 Jan | Th
Work | Class
EMOM x 30:00
Evens: AD or row x :45
Odds: DUs x 20

Stretch | 20:00

06 Jan | W
Pillars | 3x
Wall press + rotation x 10
Elevated SL hip bridge x 10 ea
Prone Y glute press x 10
Clammie hold x :30 ea

Warm-up | AD x 5:00

Work | Clean pulls 7 x 2 (140,140, 150,150,160,160,160#)
Tall jerks 5 x 2 (65#)
4 sets:
Box squats x 3 (95,115,135,135#)
BTN press x 5 (55#)
Banded dead bugs x 10

05 Jan | Tu
Pillars | 3x
GA squat x 8
Super bird dog x 10 ea
Hip hikes x 15 ea

Warm-up | 3x
Row x 100m
Wall ball x 5
PUs x 10

Work | 6:00 class
EMOM x 16:00 rotating:
Bench x 3 (80#)
Dbl dead bugs x 8
EMOM x 16:00 rotating:
Thruster x 3 (75#)
Wall walk x 1 + 5 shoulder taps ea

Stretch | 20:00


The hips are still recovering from my week off in the frozen tundra. I was sore pretty much all last week in the lats and the hip flexors. Added some shoulder taps to the wall walk on Tuesday. Those samurai squats were rough Saturday. I feel them in my low back on the right side, WHICH I KNOW IS WRONG! And I added some GHRs to yesterday’s workout, because I am a¬†hypocrite. Trust the program.

I really enjoyed hopping into the class workouts. It makes it easier when I am feeling not so into it, which usually directly correlates¬†with the temperature in the gym. Hoping to be more focused¬†at the gym this week than I was last. I’m making a comeback from the holiday season! Fucking holidays.

Gonna do some food logging for the next 30 days just to get back on track. And I’m gonna try to keep a lid, or cork, on the scotch until Superbowl SunYAY. Also going to shoot for fasted mornings 3-4 times a week just to see how it affects things. Working that metabolic flexbility #staybendy

 

The Guv-nah

“I like it when somebody gets excited about something. It’s nice.” – J.D. Salinger, Catcher in the Rye

This week’s theme song brought to you by Matty Ice:


13 Dec | Sa
Work | Class
EMOM x 20:00
Evens: Deadlift-(Not Power) Clean – Jerk (95#)
Odds: Row x 100m

O-Lifting | Clean pulls 5 x 2 @ 115% (165#)
Tall jerks 7 x 2 @ 50% (only got up to 65#)
4 rounds:
Jerk dip x 3 @ 80# (115#)
Banded T’s x 15
Samurai squats x 5 ea (35#)

Some stretchin’ | 15:00

11 Dec | F
Pillars | 3x
Scaption x 6 @:05 ea
GA squat x 10
Prone glute press x 10
Plank raise x 6 @:10 ea

Warm-up | 3x
Row x 1:00
Wall ball x 7
DUs x 20

Work | EMOM x 18:00
Rotating:
Run x 100m
Tire  hits x 20
Sit-ups x 15
-Rest x 3:00 –
EMOM x 18:00
Rotating:
Push press x 5 (65#)
DUs x 30
FLR x :45

Stretch | 15:00

09 Dec | W
Warm-it-up | AD x 5:00

Work | O-lifting
4 sets:
Banded shoulder rolls x 10
Snatch Balance x 5
Snatch Balance 5 x 2 (55,65,70,65,65#)
Snatch 5 x 1 (65,75,85,90,85#)

Stretch | 20:00

08 Dec | Tu
Pillars | 3x
Wall leg drop x 14
Banded walks x 12 ea
Elbow plan with reach-thru (not around) x 8 ea rotating
Bird dogs x 10

Work | Move thru x 30:00 (5 rounds)
Sled drag + OHS x 100m
DUs x 30
Jog x 200
Wall walk x 1 (+10 shoulder taps)
Air squat x 10
AD x 1:00

Stretch | 20:00

07 Dec | M
Pillars | 3x
Wall press x 10
Hip hikes x 15 ea
COB hold x :20
Glute press x 10

Warm-up | 3x
Row x 1:00
Wall ball x 7
DUs x 20

Work | O-lifting from Saturday
Deadlift 4 x 1 (185,195,205,215,225# PR)
C+J 7 x 1 (105,110,115,120,125,130,130#)
4 sets:
SA Bench press + bridge x 5 ea (26#)
SL Banded RDL x 10 ea
Banded shoulder rolls x 10
– then –
Banded hip bridge 4 x 1:00
Rest x 1:00 btwn

Stretch | 20:00


Monday | The deadlifts felt good so I added another rep just to see if I could do it. And I did! New deadlift 1RM. The jerks felt pretty heavy so I didn’t go crazy. The barbell was plenty high enough, just gotta punch it.

punch it chewie

Tuesday | Sore in my back from the DLs. Does this mean my glutes are getting stronger? The sled pulls with the strap across the chest are challenging. Sneaky trunk work. I used 95# for 2 rounds but dropped to 45# for the remainder. I struggled with locking out overhead with the KB and the sled. The rest of the work went well, though I felt pretty heavy. The heavy(er) breathing felt good.

And the rest… | Both Oly classes felt good this week. Nothing to report. Just keeping at it. Feeling like I’ve been governing things, in a self-limiting, not the-Republican-from-California, kind of way.

thegovernator