En Feugo

“The best thing you could do is master the chaos in you. You are not thrown into the fire, you are the fire.” – Mama Indigo (another gem courtesy of Design Crush)

The rebel tendency queen, letting her bridges light her way

Lots of fire posts recently…Hmm. Let’s blame Daenerys.

24 May | Tu
Warm-up | Run + Mobility  with KBs

Work | Class workout
Deficit DLs 4 x 2 (165,175,185,195,185#)
Rest x 3:00
30/30’s, 4x, rotating:
Wall ball
Pull-ups (zing zows)

Make-it-awkward brought to you by cat/cow | 20:00

23 May | M
Mobility | 3x
Prone glute press x 10
Bird dogs x 10 ea
SA plank x :20 ea

Warm-up | 3x
Run x 200m
Wall ball x 7
Push-ups x 7

Work | Back squat 5 x 1 (135,145,155,165,175#)
EMOM x 10:00
1-1/4 Back squat x 3 @ 50% of ‘A’ (90#)
Death march x 4 (25#ers)
Rest x 1:00 btwn
Stretch | 20:00

M | Maaaybe have a new 1RM coming on the back squat; 175 felt not hard.

The appetite’s been a little weak and I was feeling skinny after my workout, so I had ice cream for dinner! Good plan. Don’t wanna lose my gainz. Here’s the thing, people say it’s your hands that give away your years, and they are wrong. It’s flapjack booty! Of course I want to be mobile and healthy and all that, but I want the form to follow the function, yo. No slack in the mass. Dropping some archispeak on ya right therrr. 

Tu | The soreness from Monday’s squats really set in Tuesday afternoon. Really. Glutes and hammies. Made the engagement on the deficit DLs really apparent. Ali suggested I adjust my set-up a bit, getting my shoulders in position from more of an upright position, like a clean, and that really helped isolate the GH, and reduced the strain I was feeling in the lats.

The second half of the workout was a little Murph preview. Scaps, mid-back, and triceps: en fuego.


All the Things

“… And I wasn’t the only slave to my nesting instinct.  The people I know who used to sit in the bathroom with pornography, now they sit in the bathroom with their IKEA furniture catalogue.” -Chuck Palahniuk, Fight Club

the only vegetarian Id consider

The weather has finally taken a turn here in Phoenix; the nights are getting cool(er) and the sun moves a little lower across the sky, it’s rays dialed back in their intensity. And what’s the perfect pairing with this lovely Fall-ish weather, other than coffee, of course? Boots.

The last couple weeks I’ve found myself wanting to spend all the money! Boots, hoodies, fancy underwear! Because, yes, I am sure a $200 bra would change my life, if not my breast size. Damn you, Agent Provocateur.

In addition to winterizing the closet, I’ve been thinking a new sofa would make this place shine. And with family coming into town over Thanksgiving I should really upgrade the linens. And the rug…

I strive to stay on the minimalist end of the consumptive scale. So, I ask myself, what the fuck is going on here? Why does a quick visit to Amazon for Aeropress filters turn into the equivalent of a $300 at-home barista station?

Well, it turns out it’s called The Diderot Effect and James Clear provides some pretty great ideas of how to combat it. Going a month without buying something new seems like a great way to start. Like a 45-Day Challenge for my bank account.

Fortunately, living small, currently in about 650 square feet, inherently keeps the amount of “stuff” one can buy in check. I love the message of this article, “Buying Begets Buying; How Stuff Has Consumed the Average American’s Life”, which is like the coordinating undies, if you will, to this TEDtalk from Graham Hill:

I think I’ll start my spending-free month this weekend, watching Fight Club, curled up on my old, comfy sofa, with the paws and a fancy cup of coffee.

22 Oct | Th
Rest Day

21 Oct | W
MFR | 5:00
Pillars | x2
Banded walk x12
Clammies x12
Wall Rotations 2(x8)
Rev Table 2(x10)

Warm-up | 3 rounds
Row x1:00
DUs x30

Work | Olé
TNG Cleans
1×4 @70% (100#)
1×4 @75% (105#)
2×3 @80% (110#)
2×3 @85% (120#)

Fatigue Jerks
5 burpees + 1 Jerk
6×1 @85% (115#)

Stretch | 20:00

20 Oct | Tu
MFR | 5:00
Pillars | x3
Hanging legs raises 2(x7)
Reverse curl-ups x7
Scaption Press x8 @:05ea
Cobra x6 @:10ea

Warm up | x3
Front squat x10
Single-arm band rows x10 ea
KBS x15 @35#

Work | Front squat – 135# base
5 @ 55% (75#)
5 @ 65% (90#)
5 @ 75% (100#)
3 @ 85% (115#)
1+ @ 95% (2 @130#)
– then –
5 rounds:
Single-leg RDL x10 (35# KB)
Front squat x10 @ 50% (75#)
Cho Plank PUs x:30
Rest x1:30

Stretch | 20:00

19 Oct | M
MFR | 7:00
Pillars | 3 rounds:
TVA Leg Drop x15
Banded Leg Walks x12
Elbow Plank w/ Reach Through x6
Super-Bird Dog x6
GA Squats x5

Work | EMOM x20:00
Evens: power clean x3 @75# (95# @10:00)
Odds: DUs x30 (UB)
– Rest x5:00 –
EMOM x 20:00 12:00
Evens: DB push press x3 @35# + wall walk x1
Odds: Slam ball x8 @30#

Stretch | 20:00

Monday | I see what you did there. That first EMOM was just to tire me out for the second, yeah? It worked really well. The shoulder started to bother me on the wall walks, and the glute on the slam balls, so I cut it short.

When you tryina do your thang and focus on the workout but there are (partially) nekked mens in the gymnasium

Tuesday | All the front squats felt good, but by the last two rounds of 10, ooh, was I feeling it in my mid-back, under the blades. I feel like I’ve made some progress on the singe-leg RDLs. I’m much more stable and have upped the KB size. I’m not sure about those Cho planks. I don’t really feel them anywhere. What’s the deal?

Wednesday | The cleans felt fast and strong, just how I like my men. Wait. What? I enjoyed the fatigue jerks, though I would argue all jerks cause fatigue. What I liked about the post-burpee jerks is that it eliminated some of the head game – no over-thinking this shit. Also, I think it kinda got me fired up to drop.

I don’t know if Oly is actually changing my body, but I FEEL like it is. And like El Hefe says, perception is reality.