Moving Mix Tape

“If you don’t bite you can’t eat.” -Carl Paoli talking theft on Barbell Shrugged

believeiwillbite.jpg
A proper mix tape can’t hurt, bro

I spent a good chunk of my “free time” this week/end unpacking from the move. Lemme tell ya, this has already taken me longer than anticipated – searching for some Mary Poppins type voodoo to move it along a little. Until then, at least there are podcasts.

Here’s a selection of my weekend mix tape for your listening pleasure:

Mind Muscle Project – The After Show #59 >>> On how CrossFit HQ’s drug testing seems shadyAF followed by a dude that has me thinking it’d be good to do some quiet running

Training Think Tank – Q&A Part IV | Enjoy your fucking brownies, folks! Max references Bruce Lipton’s, The Biology of Belief, and poses the question of how thinking ‘I’m a fat piece of shit’ vs ‘I’m fueling my muscles’ might impact your stress hormone profile post-brownie – not to mention flavuh

Waking Up – Facing the Crowd | Words are not violence.
“We use our words so as not to kill each other.” –Greg Lukianoff

Training Think Tank – Q&A Part III | Recovery: you’re missing the basics (It’s not about the stim) and the cost of high-level performance for teens in any sport followed by some teenage El-Haag background

MTN RDY – Colin O’Brady | From everybody’s default fitness test – the triathalon – to a world record-setting run at the Explorer’s Grand Slam. I am so curious about the logistics behind this, and the training involved

Case File | If you can’t get to sleep, this wont’ help

Any podcast recommendations out there? And will someone please invent an app that lets a listener share a snippet of a podcast?! How does this not exist already? Or does it…?


09 Oct | M
Mobility | 3x
Wall slides x 10
Elbow plank + reach thru x 10 ea
Popes x 15 ea

Work |
A. [BB only – quality movements] 4x:
Row x 10
Press x 10
OHS x10
Good mornings x 10
Rest x 1:00
B. SL hip bridge holds 4 x :30 ea [:30 btwn legs]
C. Pin front squats 5 x 2 (125, 4 @130#) [3:00]
D. SA push press 3 x 8 ea (30, 2 @35#) [1:00]
E. Close-grip high seated cable rows 3 x 15 (2 @55, 65#) [1:00]

Stretch | 7:00

11 Oct | W
Mobility | 3x
GA squats x 10
Bird doggies x 10 ea
Reaching dead bugs x 1:00

Warm up | 2x
BU TGU x 2 @25#
Samurai squats x 3 ea @35#
Windmills x 5 ea @ 30#

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Step-ups x 5 ea
SA FR carry x 20m ea (40#)
DUs x 20 30
D. Stepmill x 15:00

12 Oct | Th
Warm-up | 3x
Wall ball x 7 @15#
Banded rows x 10 ea
Wall walk x 2 UB

Work |
A. 4x:
KB Z press x 10 ea (25#)
KB row x 5 ea (30, 3 @35#)
KB snatch x 3 ea (35, 3 @40#) [1:30]
B. Incline bench 5 sets @22×1 5, 5, 3, 3, 2 (60, 60, 65, 70, 75#) [3:00]
C1. SA DB push press 3 x 5 ea (30, 2 @35#) [1:00]
C2. [Dbl DB] RDL x 8 (55, 2 @60#ers) [2:00]
D1. Wall-pressing dead bugs 3 x 20
D2. BU KB FR carry x 30m ea (25#) [none-zo]

Stretch | 10:00

14 Oct | Sa
Mobility + Warm-up | 3x
Shoulder CARs x 3 ea
Hip CARs x 3 ea
Chin-over-bar hold x :20
Hip hikes x 15 ea
Hanging leg raise x 8

Work | Repeat
5x [BB only]:
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 (95, tall, 105, 115, tall, 3 @125, 2 @130#) [2:00]
C. Good mornings 3 x 10 (65, 70, 70#) [1:30]
D. Leg extension machina 3 x 12 (60, 65, 65#) [1:00]

Stretch | 10:00

15 Oct | Su
Mobility | 3x
GA squats x 10
Wall slides x 10
Hollow rocks x :20

Work | Repeat
A1. Press 7 x 5 (2 @60, 4 @65, 70#)
A2. DUs x 20 [2:00]
B. 5x:
KB goblet x 6 @ 33×1 (35#)
Jump lunges x 10
FLR x :30
C. Bike x 20:00


M | Broke up the OH movements by sneaking the buenos dias before the OHS because holy overhead pressing; adaptation or fucking it up, Morgunz? Hmmm…

I see what you did there with the holds and then the pin squats… #bootyblast

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Dug the single arm push presses. Interesting to see how one side braces compared to the other. Subbed seated cable rows because someone had set up camp at the lat station.

W | No notes. Felt nice.

Th | Feeling the focus of the recent training: much back fatigue. Z presses were challenging at the rep scheme. The single-arm snatches felt slow; took vid to investigate. They were fine. All in your head, Mo-gunz. Bench: so much room for improvement. Crazy how different incline feels to standard. Still figuring out the barbell situation at the indie gymnasium – used one that felt heavier and thicker. Could have also just been in my head. Really liked part C. D was fun, too; laughed at my retard left side with the BU KBs.

Sa | Got to wear my lifters.

Su | Pre-workout weigh-in: 152.8 lbs. Huh. Press felt good – really connected and pushing through the ground. That part B felt like AD sprints. Ooh burn. 

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Gravity Facts

 

“You can’t start a fire, Worrying about your little world falling apart.” -The Boss

how is yous

Continuing down the multitudes of you, you, you path I seem to be meandering, some recent questions were fired up from Hidden Brain. This week’s episode was a little bland – I struggled to relate to the real life examples they gave – but there were still some meaty bites in there.

The first piece I’ve been chewing on is called Odyssey Planning. Essentially, it’s developing 3 completely different variations of your 5-year plan, and then using those articulated alternatives to take action in a new direction. Again, combating this idea that there is one path, one plan, one self. I like it.

The other spark was that of “gravity problems” – problems that we get stuck on that really aren’t problems at all:

“If it’s not actionable, it’s not a problem, it’s a circumstance. Once you accept your gravity problem as, in fact, not a problem but a circumstance – maybe a difficult one, maybe a heart-breaking one – but just a fact, you free yourself to go do something you can do.” -Dave Evans, Designing Your Life

What would the titles of your three Odyssey Plans be? Do you have any gravity facts weighing you down?

Facts of Life from Jo Polniaczek


29 Aug | Tu
Mobility | 3x
Wall slides x 10
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
TGUs x 2 ea @ 40, 45, 50#

Work |
A1. Seated SA press 5 x 8 ea (2 @27.5, 3 @25#)
A2. Cable row x 10 (70, 4 @60#) [1:00]
C1. Tricep (cable?) push-downs 4 x 15 (3 @40, 30#) [1:00]
C2. Hammer curls x 20 (10#) [1:00]
B. Concentric bench 5 x 5 (75, 3 @85, 90#) [3:00]
D. Easy bike x 15:00

31 Aug | Th
Mobility | 3x
GA squats x 10
Scap press x 10
Popes x 15 ea

Warm-up | 3x
KB things x 5 ea: goblet – swing – SA swing – snatch – RTW – RDL

Work |
A. Row x 20:00 (4505m)
B. Wall walks 4 x 3 [2:00]
C1. Farmers carry 5 x 20m (50# KBs)
C2. Wall-pressing dead bugs x 20
C3. Cossack lunges x 5 ea OHWL x 10

Stretch | 15:00

01 Sept | F
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 16
Monster walks x 10 ea

Work |
A. Bike x 20:00
B. TGUs x 16 (4 ea @40, 45, 50, 60#)
C1. Hip extensions 3 x 8
C2. Reverse DB fly x 12 (10, 2 @12.5#) [1:00]

Stretch-ish | 15:00

02 Sept | Sa
Work | Snatch Sesh @ DTP HQ
A. Snatch balance complex – 4 sets:
Pressing snatch balance x 2 (45, 55, 65, 65#)
Heaving snatch balance x 2 (65, 65, 75, 75#)
Snatch balance x 1 (80#)
B. Snatch high-pull 3 x 3 [across] (100#)
C. Segmented snatch 5 x 3 [build] (3 @75#, 2 @80#)

03 Sept | Su
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slides x 10
Side clammie hold x :20 ea

Warm-up | 3x
Banded RDLs x 8 ea
DUs x 30
DLs x 3

Work |
C. Deadlifts 5 x 3 build (185, 190, 195, 200, 195#) [2:00]
D. Reverse Zercher lunges 3 x 5 ea (85#) [1:00]
A. Shoulder CARs 3 x 5ea
B. Hip CARs 3 x 5 ea

Stretch Home yoga | 20:00

04 Sept | M
Warm-up | 3x
Row x 1:00
KBS x 10
SA KB snatch x 5 ea

Work |
A. Barbell complex x 5 sets: (BB only)
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 building [2:00]
C. Good mornings 3 x 10 [1:30]
B/C. 3x:
Suitcase carry x 30m ea (50#)
XO step-ups x 10 ea
Handstand stills x max
D. Knee extension machina 3 x 12 (70#) [1:00]

Handstand play + stretch | 15:ish


Tu | Feeling really good post hike. Sore in the calves hips a little bit. Rearranged the workout sequence because they need more racks at Globo Mountain. Hammer curls: burn like a MF in the bi’s and make for veiny arms. Failed on the very last rep of the bench press; was a solid 5s iso hold.

Th | The row time passed surprisingly quick; really focused on my form – not cheating the release. Wall walks are still fun; performed the last 2 unbroken in an effort to better my first “step”. Cossacks didn’t feel great on the right side; not painful, just still feeling some fatigue from The Hump, so I subbed overhead walking variety.

F | Is there an advantage to using an incline bench for reverse flies? I just do them bent over… Bike felt really great. As did the get-ups. A nice session to head into the weekend with.

Sa | Kept it light and speedy on the snatch sesh, as it’s been a while. Things felt good. The last half of C my flexors were trying to be glutes, and made the last set power snatches for that reason. I need a glute switch. Some delicious post-workout hammie quivers – washed down with a burger and strawberry malt with the crew at Joe’s Farm Grill (which was also delicious! And holy smokes – those trees! <3).

Su | The weight felt smooth until that last attempted rep at 200#, and then they all felt harder. Not moving that datum much, but feel great – all three H’s – so, I say, “so what”.  

M | As I worked through the barbell complex my low back didn’t loosen up at all; it was feeling really sore when I ran the roller across it in warm-up and I noticed how tight it was whilst on the AM dog walk sesh. It was an easy call to scrap B & C for some recovery work.

Owned

“My heart has always beat thunderstorms instead of blood.” -Gabriel Gadfly

lips-01
Lips | Christo Dagorov

I got owned by work today and didn’t get a chance to finish my thoughts on the post I was planning to share with you today, friends. So, instead, as a nod to all the storming, you get a monsoon-y quote and some words to suck on. (Too much? Welcome to summer in the desert.)

The Moment
by Margaret Atwood

The moment when, after many years
of hard work and a long voyage
you stand in the centre of your room,
house, half-acre, square mile, island, country,
knowing at last how you got there,
and say, I own this,

is the same moment when the trees unloose
their soft arms from around you,
the birds take back their language,
the cliffs fissure and collapse,
the air moves back from you like a wave
and you can’t breathe.

No, they whisper. You own nothing.
You were a visitor, time after time
climbing the hill, planting the flag, proclaiming.
We never belonged to you.
You never found us.
It was always the other way round.


12 July | W
Mobility | 3x
Wall slides x 10
SL elev hip bridge x 12 ea
Reverse curl-ups x 10

Get a little sweaty | 3x
Ring rows x 7
Wall walks x 2 UB

Work |
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Box step-ups x 5 ea
Handstand hold x :30
SA carry x 30m ea (rotated SC @50#/OH @45#)
D. Stair climber Stepmill x 15:00

13 July | Th
Mobility | 3x
Bird dogs x 12 ea
SA plank x :20 ea
Wall-pressing dead bugs x 1:00

Warm-up | 2x
KBS – SA sn – SL RDL x 5 ea

Work |
B. Bench 5 x 5 @23×1 (3@75, 2@70#) [3:00]
A. 5x:
Row x 300m (+/- 1:17)
Dip hold x :30
DUs x 30
C1. Pull-up machina 3 x 10 (70#)
C2. Dips x 5 (40, 50, 50#) [1:30]
D. 3x:
SL hip thrust x 10 ea (25#)
Crossover step-ups x 5 ea (15#ers)
BU KB press x 5 ea (15, 20, 20#)

Stretch | 20:00

14 July | F
Mobility | 3x
Thoracic rotations x 10 ea
Hip CARs x 3
Shoulder CARs x 3

Work |
A. Bike x 20:00 40:00
B. Row x 20:00
5x:
HS hold x :30
DB RDL x 10 (50#ers)
Brrr crawl x 20m FLR x :45
C. Step mill x 12:00

Stretch | 20:00

15 July | Sa
Mobility | 3x
GA squats x 10
Scap press x 10
Hollow rocks x :30

Warm-up | TGUs x 10:00

Work |
A. 4x:
Front squat x 5 (115#)
RNT x 10 ea @3111
GHRs x 10
B. EMOM x 10:00: KBS x 10 (50#)
C1. DB bicep curls 4 x 10 ea [1:00]
C2. Cable tri’s x 12 (40, 3@50#) [1:00]

16 July | Su
Warm-up | 3x
Row x 1:00
Ring rows x 7
Slam balls x 5 @20#

Work |
A. EMOM x 20:00, rotating:
Hang clean – tall clean – jerk (3@95, 3@105, 4@115#)
DUs x 30
B1. Seated cable rows 4 x 10 @23×1 (50#) [1:00]
B2. Cable pallofs x 10 ea (40#) [1:00]

Stretch | 10:00


W | Weird rapid heart rate on the bike – too much coffee? Abs on the suitcase carry had me woke. Worked on a slower more controlled mount to HS – starting with hands on floor.

Th | Bench felt weak, but it’s been a while… not a whole lot of forward pressing in my life right now. Same with the pull-ups. They made me a little grumpy. “Hmm, what’s that about?”, she asks herself. Favorite segment (not that I need to hand out awards for my workouts) was the D. The crossover step-ups were sweet and revealing. Also, made you look globo-ers.

F | Subbed time on the bike for the erg due to some lower back fatigue. Subbed FLR for the bear crawl because the turf area was bangin’ (or other appropriate slang term).

Sa | Sore in some new regions of the glutes from the crossover’s I do believe…

the good girl burn.gif
Still haven’t tried any of the globo good/bad girls… Who needs dem bishes, anyway

New ritual: 10-minute morning yoga before getting meditated. I might be in it for the handstands, and the shorts, but it sure has been a nice way to kick of the day.

So What

“Sometimes people let the same problem make them miserable for years when they could just say, ‘So what.’ That’s one of my favorite things to say.” – Andy Warhol

what if

No words today. Just some slam bass and lyrics. Say what?!


05 May | F
Mobility | 3x
Wall slides x 10
Single-leg bird dogs x 10 ea
Wall-pressing dead bugs x 10 ea

Warm-up | 3x
KB – Swings x 5
Single-arm swings x 5 ea
Goblet squats x 3
Snatch x 3
RTW x 5 ea
RDL x 5 ea

Work |
A. TGU x 3 ea x 4 sets (45#); Rest x :30
B1. Back extensions x 10; right into
B2. RNT rev lunge x 10 ea @3111; Rest x 1:00
C. Front squat 5 x 3 @22×1 (3@115#, 2@125#); Rest x 3:00
D. Snatch-grip RDL [3] x 6 @3111 (95#); Rest x 1:30

06 May | Sa
MFR | 10:00

Mobility | 3x
Single-leg adductor squats x 8 ea (18” box)
Prone y raise x 8 (hip tuck, abs engaged)
Pope clammies x 15 ea (fire)

Work |
Bike x 10:00
5x: Row x 300m + cable tris x 10 (40#)
Bike x 10:00
5x: Row x 300m + SA DB press x 5 ea (25#) + slam ball x 7 (20#)
Bike x 10:00

07 May | Su
Mobilization | 3x
GA squats x 10 (wider stance)
Scap press x 10
Pope clammies x 12 ea
Side plank + leg lift (knee) x :20 ea

Warm-up | 3x
Row x 1:00
SA KB press x 5 ea @25#
Slam ball x 5 @ 20#

Work |
A1. TGU 3 x 3 ea (44#)
A2. GHR x 10
B. [Single-arm] Front rack KB lunge onto 45# plate 3 x 8 ea (26, 35, 44#); Rest x 1:30
C. Power snatch 10 x 2 (2@75, 3@85, 2@90, 3@95#); Rest x 2:00
D1. Kneeling BU KB press 3 x 8 ea (18#); Rest x 1:00
D2. Single-arm seated cable row X 6 ea @21×2 (30#): Rest x 1:00


F | Those get-ups added up. Really liked those reverse lunges. Front squats felt good once I stopped watching myself in the mirror and focused on feeling the movement. The footage totally revealed I was cheating the time at the bottom. Again. The RDLs were tricky with the different barbells; the gnarling is located closer to the center so there was some grip slip… All in all a decent training session; the right hip is bugging a little bit.

Sa | Spent extra time working out some spots with the foam roller and lacrosse ball. Explored a few warm-up moves from the Pope featured in this vlog:

It’s fun to see behind the curtain, all the pre-lifting work that goes down. My hip was bugging pretty good, but the mobility drills seemed to get things toasty. By the time I got to the slam balls (the hole being the test) things were moving without issue.

The last round on the bike I had company next to me; I was jamming out to some music but the dude’s stride kept catching my attention. I realized that while I had constant pressure on the pedal, he seem to bounce out of the bottom. If I drew a diagram mine would look like a circle and his would look two vertical lines going opposite one another, up then down. Interesting… still pondering, is it a learned movement pattern, compensation, lazy glutes, did he not have waffles for breakfast? These are big questions, people.

Su | Needed one of those NBA towel kids to help me out during the get-ups in the “Functional” area of Globo Mountain. Slippery suckers. Added the “single arm” to the lunges because they only had one of each weight of KBs. The snatches felt so much nicer (snappier) than last time, but I also found a 15 kilo bar, which made all the difference with the grip. Left side was sticky on the “D”…

Auto Create

“The secret to creativity is knowing how to hide your sources.” – Albert Einstein

obvious moose-01

obvious moose-01-01
[Top] My drawing of a moose. Obviously! [Bottom] Indeed. An AutoDraw interpretation of my creation. The AI knows me better than I know myself

Dear 2017, I am totally digging all the unfolding information you’re putting forth on consciousness. Is it just me or does it seem like that arena is expanding in leaps? Eh. Maybe it’s just my own timeline for crossing the threshold – like the new gym digs, and soon-to-be new work digs. Check out this article on creativity and consciousness. Have you heard of the big five personality traits? I had not. To which of the five do you gravitate most?

On gravity, I’m seriously into the visuals in this vid about, hmm, creating in space:

Space Sex is Serious Business from Tom McCarten on Vimeo.


17 Apr | M
Mobility | 2x
Wall slides x 10
Single-leg elevated hip bridges x 10 ea
Elbow plank + fwd tap x 10 ea

Work | “Cardio”
Bike x 15:00
Row x 15:00 (3475m)
-then-
5x:
Wall-facing handstand holds x :20 (oops – did :30)
[OHW] lunges x 20
DUs x 20

Stretch | 20:00

19 Apr | W
Mobility | 3x
Wall slides x 10
Single-leg elevated hip bridges x 10 ea
TVAs x 15

Warm-up | 2x
KBS – single-arm – snatch – RDL x 5 ea
DUs x 30
Pistols x 3 ea

Work |
A1. DB RDLs 5 x 8 (4 @55#, 6-fuck that dude stole the 60’s… 65#)
Rest x 1:00
A2. Captain Morgans x 20
Rest x 1:00
B. Seated cable rows 4 x 10 (60, 70 rep 7, 60, 60#); Rest x 1:00
C. 5x:
GHR x 10
DUs x 30
FLR x :30

Bonus round: Bike x 20:00

20 Apr | Th
Pre-Warm-up | 3x
Bird dogs x 10 ea
Scap press x 10
Reaching dead bug x 5 ea + 5

Warm-up | 3x
KBS – snatch – goblet – round the’s – RDL x 5 ea

Work | [From the archives #butglobo]
A. Back squat 7 x 2 (145#); Rest x 2:00
B1. Death march x 10 (30# DBs); Right into
B2. [Cable] Tricep push-downs (40# – rope grip); Right into
B3. Row x 250m (59, 57, 58, 57, 55s); Rest x 1:00
C. Laying hamstring curls 3 x 10 (50#); Rest x 1:00


M | Mondays are prime time at the globo. The warm-up/mobility area was crowded. Gotta find another corner to pull some warm-up antics in; I am certain I can do that. Biking for 15:00 – no sweat. Well, sweat, yes, but nothing like rowing for 15:00. The low back bugged around minute 8:00; proceeded with caution and all feels well today. Fingers crossed there’s no new signage up regarding wall walks…

W | Doing DUs with the gym’s featherweight ropes is tricky, but that’s cool. Having straps and a rope with me allowed me to take up all the floor space for the Captains. This was the GHD version I used:

45_Degree_Hyper_Extension_Bench.jpg
A roman chair – pairs well with the helmet, I wonder 

But next time I am totally gonna try these:

the very good girls
Do we call thees the really good girls, or the gym gems…?

Th | Warmed up, then explored the hack squat machine. Decided to try out the squat rack. Had to adjust my step-back a teeensy bit, but mostly found it awesome to have a mirror straight ahead. Thank you Mountainside Fitness for your “Look Jacked” lighting package. The squats felt good, a little heavy, but that’s to be expected. Fought for that last round on the erg; machine calibration or what – last time I did this workout I was right around fiddy-five seconds for all five rounds. Wrapped up with the laying hammie machine… Holy Fuck. My strangs have not experienced this level of fire in memory.

Back in the groove with the time-restricted eating window. Feeling the fast.