Witness Marks

“We are what we pretend to be, so we must be careful about what we pretend to be.” – Kurt Vonnegut

cmorey-entangledwonders-greywolf-1-1_orig
Delicate Dependencies by Crystal Morey

Recently got my grill shined up. The dental hygienist – who’s been cleaning people’s teeth for 34 years – asked how old I was when I wore braces. I asked how she could tell, because it sure isn’t perfect alignment of my teeth (No, I don’t wanna reel that one in! Stop asking #flavorsaver) She said there were subtle marks where the wires had subtly scored my teeth. It got me thinking about people, and how we are an accumulation of witness marks. It makes me curious about what people pick up on. And who we pretend to be.


22 Apr | Sa
Mobility | 3x
Glute press x 10
Wall slides x 10
Elbow plank + side reach x 10 ea

Warm-up | 3x
Row x 1:00
OH walking lunges x 16
DUs x 20

Work |
A. Single-leg glute bridge hold x :30; Rest x 1:00 btwn legs
B. Back squat 4 x 5 @22×1 (125, 3 @130#); Rest x 3:00
C1. Pull-up 4 x 10 (3 @60, 70# of assistance); Rest x 1:00
C2. Dip x 10 (see C1 notes); Rest x 1:00
D. Bike x 20:00

Stretch | 15:00

23 Apr | Su
Warm-up | Row x 500m
Kettlebell swings

Work | First workout at Marina Heights!
A. Power snatch [light and fast] 10 x 2 (85#); Rest x 2:00
B. Clean pulls @110 % 3 x 3 (175#); Rest x 2:00
C1. Leg extensions 4 x 15 (65#); Rest x 1:00
C2 [Seated] Hamstring curls x 10 (3@110, 120#); Rest x 1:00

24 Apr | M
Pre-warm-up-for-all-the-hyphens | 3x
Bird dogs x 10 ea
Slow-like-old-people-fucking scap presses x 10
Reverse curl-ups x 10

Warm-up | 3x
KBS x 10
DUs x 30

Work | [from the archives]
A1. Front squats 10 x 2 (125#); Rest x 1:00
A2. Wall runs x :30 (10 ea): Rest x 1:00
B1. Single-leg KB RDLs x 10 ea (50#); Rest x 1:00 btwn legs
B2. KB snatch x 5 ea (35, 3 @40#); Rest x 1:00
C. 5x: KBS x 15 + DUs x 30 [for time]

Stretch | 15:00


Sa | Hip bridge holds are no joke. And make for edge-of-your-seat video footage. But seriously, try them and see how good you are at keeping your hips level. The back squats were fun with a mirror. Not sure the last set was “x1” out the bottom… or a full 2-count either. The pull-up machine is gonna lead to some gainz, I am sure of it.

Su | New places of soreness in the lats and booty today.

Had fun testing the barbell at the globo, thank you. Felt super weak with the snatches until it occurred to me that I was using a 20 kilo barbell. Ahh. The fifth set finally felt nice and smooth and fast like they’re intended to be. The pulls felt slow but seemed okay via instant replay, so I stayed at 175#. The machines at Marina Heights are a little different than the ones at the ball park; your seat moves with the contraction. Check out the rocketship.

The leg extensions were SO intense after the barbell work; the curls less so. Also, Marina Heights has stall bars… Forgot to check on the sled.

M | Kinda weird working out at the ball park when there’s a game going on – think fishbowl. The whole place breathes a roar when the plays are good. The modern Colosseum. Rolled through the workout. Cut out “C” due to time restrictions. Lame.

Feeling chubby in the middle; time to reel in the eats and unplug.

Sorcery

Attention squared
Know your sources. Where’s that coming from…?

The last couple weeks have presented me with many opportunities to be an observer… of some new surroundings (gym anthropology) and of myself. Truth be told all of life gives us that chance, right? But are we paying attention? And are we open to seeing the full spectrum of things presented to us?

I really liked this article Raymundo shared with the DTP crew, Every Movement Is a Skill, If You’re Listening. That’s not actually the title – it’s a way better one! Read it and tell me I’m wrong. It reminded me of a recent exchange between The Aussies about movement and how it is – and isn’t – like porn: it’s not about how it looks (okay, it’s a little about how it looks), it’s about how it feels.

So let’s rearview: you gotta be open to it (new methodology – globo and that other thing) and engaged in the process enough to feel it, not excessively focused on what it looks like in the mirror(s) or from inside your box. You get all that?

Of course you did.

brit brit gimme a wank
Surely a better method to lure passengers off over-sold flights #sorcery

And speaking of new things, here’s my new favorite channel – MegSquats:

Oh man, I have the best sources. How about the single-leg squats!? Gimme some… (See workout notes below.)


11 Apr | Tu
Warm-up | Orient thyself
Row x 500m
Bike x 8:00

Work | [Doing it anyway]
A1.  BB incline bench 5 x 5 (75#); Rest x 1:00
A2.  Single leg RDL x 10 ea (44#); Rest x 1:00
B1.  DB bench 3 x 5 (30#); Rest x 1:00
B2.  Rev DB fly’s x 10 (12.5#); Rest x 1:00

Stretch + roll | 15:00

12 Apr | W
Warm-up | Row x 500m
3x:
PVC things
DUs x 30

Work | [with Mr. Megs]
A. DL 7 x 3 (185, 6@ 195#); Rest x 2:00
B1. Single-arm DB snatch 7 x 3 ea (35, 35, 5@ 40#); Right into
B2. Single-leg hip bridge x 10 ea (20#); Rest x 1:00
C. Lat pull-downs 4 x 10 (70, 90, 80, 60#); Rest x 1:00

Straaatch | 10:00

13 Apr | Th
Warm-up | 3x
DUs x 30
KBS – goblet – ‘round da – snatch x 5 ea
Reverse curl-ups x 10

Work | [I don’t always do 5 rounds, but when I do, I do 6]
A1. [Seated] Single-arm DB press x 5 ea (25, 2@ 27.5, 3@ 30#)
Rest x 1:00
A2. Chinese row x 10 (15, 5@ 17.5#)
Rest x 1:00
B. EMOM x 10:00
KBS x 7 (60#) + push-ups x 5
C. Bike x 20:00

Stretch + mob | 10:00

15 Apr | Sa
Mobility |3x
GA squats x 10
Scap press x 10
TVAs x 15

Warm-up | Bike x 5:00

Work | [TTW Things start making sense…]
A. RDLs 7 x 5 (125#); Rest x 1:00
B1. DB Bi’s 4 x 20 (17.5, 15, 15, 15#)
Rest x 1:00
B2. Tricep push-downs x 12 (Rope grip, 25#)
Rest x 1:00
C. [Seated] Hamstring curls 3 x 10 (70, 90, 90#)
Rest x 1:00
D. Leg extension 3 x 10 (70#)
Rest x 1:00

Bonus: TGUs x 10:00 (50#)

Stretch | 20:00


Tu | So uncomfortable…

W | The RDL into hip bridges had me (and the Zor-cerer… Yep. That WAS dumb!) breathing nicely and all kinds of day-after sore (speaking for myself on that last part). Exploring the pull-downs, thus the all-over-the-board on the lbs. Got too heavy and started repping all janky-like so I backed off and refocused on feeling the initiation of the movement and where I felt it down and up the chain as the movement progressed. Also… abz.

Th | The swings felt fantastic and the reflections (So. Many. Mirrors. And sneaking lighting that makes you look jaaacked! Magic tricks, indeed.) were fun. I really enjoyed blowing the dust off my gym jams for the “cardio” portion.

Sa | I am perplexed and excited by all the contraptions for squatting at the globo. Aaand I eyed a floor-mount for landmines! I’m digging all this new stuff to try. The tri’s and bi’s really revealed asymmetry in movement and how/where I feel them. The leg extensions and curls… slayed me! I’m am beginning to recognize how the globo cycle has the ability to add to the toolbox, not taking away from the work I’ve already put in. And man was it fun to wrap up with some of my favorites – the TGU – after doing new things! 

In addition to new digs, people, and methods, I also performed some internet searches I’d not imagined I’d be doing a mere 6 mos ago. Like “seated or laying hamstring curl machine”  or “proper form cable tricep push-downs“. Sources matter – so much contradictory info – so I need to flush out the “Catalyst Athletics” of globo reads.

Lastly, AD hunting on the CL got me like…