Inspired Curiosity

 “… When you just sit in silence the wind blows through you, the sun shines in you and you realize you are not your body, you are everything.” -Anita Krizzan

650_feelings-wheel-color_11
What’s your favorite color? But shouldn’t it be called the Emotion Wheel?

I’ve been crushing on all things Training Think Tank this week. Despite not giving the slightest of fucks about The CrossFit Games myself, their series The Road to The Games 2017 is entertaining and an excellent source of laughs and gym jams. (And where I eyed the Feeling Wheel for the first time, pinned up behind Max’s desk, which inspired some curiosity on this end – what’s that about and why is it so prominently placed…?) I have been such a groupie that I maybe even bought a tank to rep at Globo Mountain. Future selfie.

In that light, I share with you this episode of The Aussies, interviewing the Mastermind behind TTT, Max-El Haag. They cover aspects of training, like stepping away from the barbell and doing weird shit in order to get better with the barbell (#globocycle), intensity as a distraction and why staying present in your movement is so fucking hard, and lessons on nutrition (I’ll leave you to discover that gem of a quote on your own). But my favorite parts on the conversation were on the other stuff – on training beyond the body, and on not compromising your own nature and instead figuring out how it can serve you.

 “I don’t want that to be true; how do I make that not true tomorrow?” -Max El-Haag

What are you training today?


17 May | W
Mobiilty | 2x
Single-leg elev hip bridges x 10 ea
Elbow plank + fwd tap x 10 ea
Pope clammies x 15 ea

Warm-up | 2x
Wall balls x 10
KBS x 7
KB press x 5 ea
KB RDL x 7 ea

Work | [So Much Yes]
A1. TGUs 4 x 3 ea (35, 40, 45, 50#); Rest x :30
A2. Doggie hip ext. holds x :15 ea; Rest x :30
B1. GHR [roman chair] 3 x 10 ( – ,10,10#); Right into
B2. RNT rev lunge x 10 ea @3111; Resss x 1:00
C. Back squat 5 x 3 @22×1 (115, 125, 125, 135, 140#); Rest x 3:00
D. KB FR lunge 3 x 10 ea (30#ers); Rest x 1:00


18 May | Th

Warm-up | 2x
Wall walk x 2
KB things

Work | 5x:
Single-arm KB carry x 25m ea (2 OH @45#, 3 SC #60#)
Deadlift x 5 @165#
Handstand holds x 3
Row x 1:00

Stretch | 10:00

20 May | Sa
Mobilize It | 3x
GA squat x 10
Scap press x 10
Pope clammies x 15
Pistol holds x :15 ea

Get Toasty | 3x
Row x 1:00
DUs x 20
Palms-up BB row x 8

Work | [Assembled from the archives]
A1. DB RDLs 5 x 8 (55, 60, 60, 65, 65#); Rest x 1:00
A2. Captains x 20; Rest x 1:00
B. Seated cable rows 4 x 10 (60#); Rest x 1:00
C. Seated hammies 3 x 10 (70, 75, 80#); Rest x 1:00
D. EMOM x 10:00 KBS x 7 (60#) + push-ups x 5

Stretch | 15:00


W | Um, get-ups and back squats. Not sure it gets much more up my alley than that. Really had fun with this workout. The most awkward of the session award goes to RNT lunges; that 3s drop be trick-aaay. I was really happy with how the back squats felt; no bad pain anywhere. Worked the heart beat hold with a plate drill between sets as that’s where I find I “give” when I don’t keep my abs braced or fill up the cavity.

Questions for The Sheriff:  This Globo Mountain doesn’t have more than a 30# pair of kettle bells. Would it be better to grab heavier dumbbells, or do single arm or goblet grip with a heavier KB – for the loaded lunges?

Th | Subbed the walk for an indoor jacked + tanned-ish. Must locate a sled and an AD #MorgunzideFidness

Sa | Feeling really good. 

Su | How to recover, brought to you by neature: 

DTP at CBQ
DTP does CBQ | Cibecue Falls, AZ
Cibecue Fallin.JPG
Cool waters, blue skies, good people… and a waterfall finish

 

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Time Under Tension

“Tension is who you think you should be. Relaxation is who you are.” -Chinese Proverb

Who you are-01
Be who you are

The Chinese, always with such intensity. I think Seth might say they fucked that one up though. (Relax! Check out all the things they got right. And Wiki doesn’t even mention Bruce Lee, weightlifting, or turning gypsum board into food.) Seth’s proverb says, “Fear is who we are. Tension is who we are becoming.

Oh man, I am becoming so hard right now! Haha. But really…


09 May | Tu
Mob it up | 3x
Wall slides + rotation x 10
Single-leg elev hip bridges x 10 ea
Popes x 15 ea

Warm-up | 3x
KBS x 10
Wall walk x 2 UB
Ring (TRX) rows x 7

Work | [Repeat]
A. RDL 7 x 5 (2@135, 5@145#); Rest x 1:00
D. Leg extensions 3 x 10 (70, 90, 90#); Rest x 1:00
C. Seated hamstring curls 3 x 10 (90, 80, 80#); Rest x 1:00
B1. DB [alternating?] bicep curls 4 x 20 ea (15#); Rest x 1:00
B2. Cable tricep push-downs x 12 (flat bar @50, rope @40, 40, 50#); Rest x 1:00

Bonus round: EMOM x 10:00, alternating:
DUs x 40
Pistols x 3 ea

Stretch | 10:00

10 May | W
Mobility | 3x
Scap press x 10
Cossack lunge x 10
Pipe press x 5 breaths
V-ups x 10

Work |
A. Cardio Z1
Row x 15:00 (3,421m)
Bike x 20:00
Row x 10:00 (2,220 m)
B. 5x: (NFT, but it took 10:00)
Step-ups x 10
Handstand holds :20-:30
FLR x 10 taps

Stretch + roll | 10:00

12 May | F
Greasin’ the groove | 3x
Pope clammies x 12 ea
GA squat x 10
Prone y raise x 10 [abs – engaged]
TVAs x 15

Work | “Shoulda”
A. 5x:
BB (only) press x 10 @33×1
Single-unders x 30 (DUs… ppppt)
KBS x 10 (45#)
B. BTN press 5 x 3 @4112 (45, 4 @55#); Rest x 2:00
C1. ½ Kneeling bottoms-up KB press 4 x 6 (20#); Right into
C2.Dip hold x :30; Rest x 1:00
D1. Single-arm cable row 3 x 6 ea @30×2 (30,30, 40, 30#); Right into
D2. Single-arm DB bench x 6 ea @2121 (30, 27.5#)

Stretch |10:00


Tu | Had to rearrange the sequence of events based on availability, but things felt really good and strong.

W | Rolled through. Felt the row in my booty instead of my back, which was a win. Everything felt good – especially the handstands >>> handstands FTW!

F | Feeling like I shoulda edged up most of the weights for this workout: heavier KB on A; gone for 60 on B; stacked a 2.5# plate on top of the KB for part C… Interesting to me that the BU KB press and SA row is harder on the left, but on the BTNs and DB bench my right side is the weak side. Hmm.

Witness Marks

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

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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…