Ffok Cuf

try it in reverse.PNG
It’s important to have fun and try new things. Sometimes in reverse.

What’ll it be this week?

30 May | W
Warm-up | 3x
Row x 1:00
Slam ball x 5
Scap PUs x7
V-ups x 9

Work |
A. KB snatch 4 x 5 ea + KBS x 10 [1:00] (35/55, 3@40/60#)
B. Dip holds 5 x :30 [:30]
C1. Face pulls 4 x 12 [1:00] (30, 40, 35, 35#)
C2. Push-ups x 10 [1:00]
D. Seated cable rows 3 x 15 [:30] (65, 60, 60#)
E. PT moves

02 June | Sa
Mobility | 3x
Cossacks x 8 ea
SA plank hold x :20 ea
TVAs x 15

Warm-up | 3x
Wall walk x 1 (taps = no go)
Banded RDL x 7 ea
Banded rowx x 7 ea
Pistoles x 2 ea

Work |
A1. DB incline bench 5 x 10 [1:00] (25#ers)
A2. Pull-up negatives x3 @31_3
B1. Sled walk x L [RI] (+135#)
B2. Farmer carries x L [RI] (45/50#)
B3. HS holds x :30 [Back to sled]
D. Stairs x 12:00

Stretch | 13:00

03 June | Su
Warm-up | 3x
DUs x 20
Tempo goblets @33×1 (35#)
SA KBS x 5 ea

Work | [FTA]
A. Sumo DL 7 x 2 [2:00] (185, 195, 205, 2@215, 220, 225#)
B. 6 x Clean + tall clean [2:00] (3@115, 120 (failed on the tall clean), 2@120#)
C. 1-1/4 BS 3 x 5 [1:30] (115#)
D1. GHR 3 x 10 [:30] (15#)
D2. McGills x :45 ea [:30]

PT moves | 3x
Bicep opener
Pillar to plank
Arm bar

W | Took a set to get the face pulls right. This was a nice quick workout. Not that I need them all to be, but it’s nice to mix it up.

Sa | Shoulder feeling really tight. Could be that 12 hours of sleep I got last night. Dang I did that grunt work.

Su | Sumos felt good. The cleans felt rough out of the bottom, but maybe I didn’t warm up enough on those guys. The one and quarters were tough. Lots of burn in part D. All the PT moves are feeling stronger.


Getting Owned

own yoself

Wait But Why – Chef or Cook? (Really long. Really good. Many notes. More questions.)

24 May | Th
Warm-up | 3x
Row x 1:00Scap Pus x 10
Reaching DBs x 1:00

Work |
A1. Pendlay row 5 x 10 [1:00] (2@75, 3@80#)
A2. Pin bench x 5 [1:30] (75, 2@80, 2@85#)
B1. SA OH 45 lunge 4 x 8 [1:00] (25 DB, 3@30# KB)
B2. Ring rows x 10 [1:00]
C. McGills 3 x :45 ea [:15 btwn]

25 May | F
Mobility | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Bird dawgs x 10 ea
Rev curl-ups x 10

Warm- up | x 1 ea
Alternation get-ups @ 35, 40, 45, 50#

Work |
A. Continuous pace x 10:00:
DB PP x 5 (25#ers)
Sit-ups x 5
Air squats x 5
TGU x 1 ea (55#)
B. 10x:
HPC x 3 with fast turn-over (3@95, 3@105, 4@115#)
DUs x 30 [1:00] (UB except set 4)
C1. BB bi’s x 12 (30#)
C2. Skull crushers x 12 (30#) [1:00]

PT moves | 3x
A. Bicep opener x 5,5,5,5 (5#)
B1. Pillar to plank x 10
B2. KB arm bar x 5 ea/ea (30#)

26 May | Sa
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Prone y raise x 10
TVAs x 15

Warm-up things | 2x
Samurai squats x 3 ea @35#
Windmills x 6 ea @35#
Pistoles x 3 ea

Work |
A. Row x 12:00
B. 4x:
Side plank x :20 ea
HS hold + hip taps x 10 ea Walk walk + shoulder taps x 10 ea
KBS x 5 (55#)
C. Bike x 20:00

Stretch | 10:00

27 May | Su
Pre-warm-up | Two Bit Peak Trail +/- 3 miles
Warm-up | 3x
Wall balls x 10
Banded RDLs x 8 ea
SA KB snatch x 5 ea @35#

Work | Fave
A. BS 7 x 1 [3:00] (165, 6@170#)
B1. Sumo DL 5 x 5 [RI] (185#)
B2. Sled push x L [RI] (+135, 4@ +160#)
B3. SA BU KB carry x L ea side [1:30] (25#)
C. Wall-pressing DBs 4 x 20 [:15]
D. PT exercises

28 May | M
Mobility | 3x
GA sqwats x 10
Monster walks x 10 ea
Scap press x 10 – slow and deliberate AF

Pre-heat | 4 x 3 ea:
BTN press
Kang squat

Heat |
A. Cleans 10 x 2 working sets [1:00] (5@115, 2@120, 3@125#)
B. BTN push jerks 5 x 2 [1:30] (95, 100, 105, 110, 115#)
C. FS 5 x 5 med lbs [2:00] (120, 4@125#)
D. 3x zercher squat x 5 + rev zercher lunge x 5 ea [2:00] (85/75, 2@75#)

Th | Shoulder bugged a little on the start of the bench presses; adjusted my position and that seemed to help. Made a discovery on the curl-ups: pressing through the heel really turned up the burn. Like when you flex your foot really hard on dead bugs. Surely those things are related somehow.

F | Talked myself through each section of my workout, from MFR to the PT moves, but made it. Felt good after.

Sa | Mid-back on the right side is bugging me just a little. Modified the hip taps to shoulder taps; hip taps keep my on one arm longer than the shoulder taps do, and I was a little unsure about the lock-out. Need not be skerred next time.

Su | Really liked this workout, despite the fact I didn’t perform very well. Squats were shit. Struggled despite the lighter weight. Dang, that grunt work on part B. All the abz were felt, though not necessarily seen, during part C. Gonna up the lbs on my PT moves next go around.

M | Cleans felt rusty. Took some vid to assess what I need to adjust… Didn’t see anything at the time. Got home, watched again, and realized it was the speeds, again. Okay. BTN push jerks were really fun. I can start heavier next time. I say that a lot, “next time”… Am I too conservative, I wonder? Noticing I am struggling out of the bottom on all the lifts. Dang that was feeling so hot a month-6 weeks ago… Hmm. About a 30# difference between what I SL zercher and what I double-leg zercher… That caught up with me on the first set. Shed some weight and that was better. But dang, weakness was the right leg.

Back to it work week goals: Not to feel like the dude in black by Friday…

Dem Rules, Dat Bush

“Doing one thing is a way of not doing everything else.” -Kaveh Akbar

dem denny rules

Tell me, where the fuck did the weekend go? I’m not sure it’s that I have so many ideas, or just so much I wanna do. Either way, it’s time to get out the blade and trim that rose bush. And remind myself: I make the rules.

16 May | W
Warm-up | 3x
Row x 1:00
KBS x 5
SA snatch x 5 ea @35#
SL KB RDL x 5 ea @35#

Work |
A. 3x:
RNT Reverse lunge (out) x 5 ea
KBS x 10 (50#)
SA KB press x 3 ea (25, 30, 30#)
FS x 10
Rest x 1:00
B. FS 5 x 3 [1:00] (125, 135, 3@140#)
C. RDL 3 x 7 [1:00] (115, 125, 135#)

PT homework | 3x ea
A. Bicep Opener 5, 5, 5, 5 (5#)
B. Elbow to shoulder planks x 10
C. KB arm bar x 5 ea (35#)

17 May | Th
Work |
A. Row x 10:00 (2280m)
B. Bike x 10:00
C. 5x:
Cossacks x 10 ea
HS holds x :30
DB push press snatch x 3 ea (30, 4@35#)
D. Stairs x 12:00

Stretch | 10:00

19 May | Sa
Warm-up | 3x
Bike x 1:30
Wall baller x 10 @15#
Scap press x 10

Work |
A. EMOM x 20:00, alternating:
Power cleans x 3 (5@115, 5@120#)
DUs x 30 (all UB except #4; last set went until I hiccuped @ 55)
B. Wall walks x 10 for time (3:48)
C. Alternating TGUs x 10:00 15:00 (35, 40, 45, #@50, 55, BU: 25, 30#)

PT homework |
A. Bicep Opener 3 x 5, 5, 5, 5 (5#) [1:00]
B1. Elbow to shoulder planks 3 x 10
B2. KB arm bar x 5 ea (30#) [1:00]

20 May | Su
Warm-up | 3x
Banded RDLs x 8 ea
Banded rows x 8 ea
Slam balls x 8 @20#

Work |
A. 7 x BTN push press x 3 + OHS x 1 [2:00] (2@75, 2@85, 2@95, 105#)
B. Segmented clean pulls 6 x 3 [3:00] (3@155, 3@165#)
C. Zercher squat 4 x 5 [1:00] (105, 2@115, 120#)
D. Stairs x 10:00

M | Found out my shoulder woes are just a flared up delt. Whew. Doc Z’s Rx:

Tu | We’ll call this new benchmark workout “The Stand(ard)”:
Tuesday Benchmark NFTW | This was a nice quick workout. And it felt good. Amazed by how much better my shoulder feels already.

Th | Felt good during this one, too; That five rounds made me sweat. Did you mean SA DB PP? I did snatched because I have never been assigned SA DB PP before. And that seemed like a low rep scheme… Did I fuck that up?

Sa | Wanted to workout Friday but after work I was so freaking tired. Checked my app, and yep. 5 hours of sleep both Wed and Thursday nights. So, no workout for me. 8.5 hours of glorious sleep instead. This no doubt made Saturday’s workout more of a win. Was pleased with how smooth DUs felt – been a couple weeks since they’ve felt that way [verify]. Noticed on my WW vids that I need to get my hands under my shoulders more. TGUs felt so good. Really, really please with how my shoulder is feeling. That delt is definitely simmering down.

Su | Did some barbell things. They felt good.

Goals this week: Get my brain off junk food

Food & Fascia

“The more I read, the more I acquire, the more certain I am that I know nothing.” – Voltaire

girl v cat
This week’s goal: Be more like the little girl and less like the cat

It’s beautiful outside today. Sunshine collection outweighs assembling words, so bear with me. I really liked this week’s episode of Barbell Shrugged. I know, I know, I like every week of Barbell Shrugged! Jill Miller opened with a hip/shoulder scenario and then went right into a discussion on the diaphragm, asymmetry and posture. Um yes! I need to know more and have ordered her book from Amazon.

Also loved the latest from the ladies over at Balanced Bites. They have such a great dynamic. Liz is knocked up and all about the babies. Diane is not and has zero interest in the babies. And yet, they have maintained their witty banter and informative, entertaining discussions. There’s hope for us all!

There seemed to be a food theme to my reading list this week. First from Molly Galbraith we have, My New “Diet” – Exactly How I Eat Each Day. I shudder at the Diet Sunkist, but appreciate the overall message of “chill the fuck out and do what works for you and your goals”. It contrasted, but also complimented an article by James Barnum via Eat to Perform, How To Lose Body Fat and Keep It Off. I need to be reminded how all this shit works in our bodies. There were several links within that article I liked, but particularly the one, Feed Your Cardio: An Argument Against Using Cardio to Get Lean. What’s with all these remedial reads? That’s a conversation for coffee. Speaking of reading, how about this gem: 100 Legal Sites to Download Literature. I prefer to read a physical book myself, but it’s good to know there are options.

And finally, check out this photo essay showing people from around the world with their daily food intake. Visual food logging. I wonder if seeing an assemblage of what we ate each day would change our behavior, not just from a health perspective, but from a sustainable one.

08 March | Sunday
Mormon Trail Loop
@ South Mtn
+/- 5.0 miles

07 March | Saturday
MFR | 20:00

Warm-up | 4 rounds:
Wall balls x10
Sit-ups x15
DUs x20

Workout | Back Squat 4×2 (125, 135, 145, 155#)
400m run
KBS (35#)

06 March | Friday

05 March | Thursday

Training | 4 sets:
DB bench press x6 reps
:30 rest
Banded pull ups x5 reps
1:30 rest
– and then –
3:00 AD @ easy pace
15:00 AD 30/30’s
:30 sprint
:30 rest

Sunday hiking was fantastic. Being outside is my stress management technique, so I need to re-prioritize getting that in at least once a week.

Saturday’s back squats felt really great. The push-ups did not; After about a dozen reps on the first set, I dropped to my knees to keep my arms tight to my body and avoid the wing-flair-crooked-neck thing that everyone does when they fatigue. The run felt slow and heavy.

Friday’s rest day was good. No 15.2 for me.

leg day lucas
Hooray for the Open! Lucas loves leg day

Thursday. Oh, Thursday. I did a bunch of PT work Wednesday, some of which included pull-ups on some machine I am forgetting the name of. Essentially you lay on a sled at an incline and do pull-ups. Either I was fatigued from that or I was just mentally not into it. Could have been the latter…

get on with it

And lastly, noted for future 30/30 assignments: the “sprint” component is relative.

Trying a new thing. The stat block in isolation isn’t proving to be that helpful. Made a weekly “rear view” to see about spotting trends. We will see if it’s helpful or if it was just a fun-in-Illustrator exercise.


Suck Less

“The way I estimate, I’ve done about 6000 hours of jiu-jitsu. So, my advice on that is, if you show up for a decade, eventually you will quit sucking.” – Forrest Griffin

start March off with a badass
Ronda Rousey is such a badass. And definitely has RBF

Last week was really rough. This weekend called for some taking stock and getting shit done. Turns out those two items aren’t mutually exclusive. I watched Ronda Rousey do her thing, which only took 14 seconds. Also relaxed with a couple black & while films, the Vivian Maier documentary and Ida. Both were amazing (the cinematography in Ida is breath-taking) and visually inspiring. Feeling ready to tackle the week ahead. Suddenly this feels like both a movie review and a journal entry…

(I may have done a google search of “suck less”. Risky, I know, but I live on the edge. This one from The Oatmeal was my favorite search result.)

 01 March  | Sunday

Yoga Class + Brunching

28 February | Saturday
Warm-up w/ class

Workout | 4 rds:
Front Squat x5 (95#)
Farmer’s Carry x100m (44# KBs)
2:00 Row

Some Stretchin’

27 February | Friday
Shoulder PT Day

Warm up w/ 4:00 class (for 15.1)

Workout | 5 rds:
Hang cleans x3 (95#)
GH raises x7
Sit-ups x15
2:00 AD

Stretch x20:00

Took a yoga class with JK Sunday and, as she put it so perfectly, every time I take a yoga class I am reminded why I don’t take yoga classes. I spent most of class trying to place the instructor; I think that’s considered “doing it wrong”. (She’s a cashier at my Whole Foods.)

I should have used my arsenal of archived workouts the tail end of last week. It didn’t occur to me to do that until after the fact, but that would have been smart. Instead I made shit up on the fly, which I did not enjoy, nor find to be particularly beneficial.


Radiohead v. Metallica

“See change as an opportunity instead of a threat.” – Andy J. Miller, Creative Pep Talk

creativeprocessor grant snider

Just discovered the Creative Pep Talk podcast and am loving it. The host is an illustrator, but I’ve found his words carry over to my field as well. Do Less More Better featured 20 tips for doing just that. (A couple of my faves: #2 Quit the thing that isn’t working  anymore and #20 Kill the FOMO and stick to the stuff that is good for you.) And I really loved his quote above. Be Radiohead, adapting to what is happening now, rather than Metallica, pontificating about the way things used to be (done).

 27 February | Thursday

30:00 AD
100m sled pull every 5:00 (135#)

26 February | Wednesday
PT & Rest Day

25 February | Twosday

MFR | 15:00

Warm up | 3 rds:
1:00 row
10 KBS
10 wall presses
10 R Kelly’s

Workout | 4 sets:
Back squat x3 (115, 125, 135)
1:00 rest
:30 Handstand holds
2:00 rest

4 Rounds:
Power clean x3 (105, 110, 110, 110#)
1:00 AD – not all out – consistent pace
1:00 rest

Stretch | 20:00

Realized after I got home Tuesday evening that I did three sets of back squats instead of four. Cheater. A rest day was taken Wednesday because my shoulder was pretty spent from PT. Thursday was a gam day for the same reason.

Been meaning to nail down a thoughtful list of goals. I’ve struggled to do so. I like what Graeme Turner has to say in this article about incremental improvements every day. Kaizen.


Christmas Trees & Bumble Bees

“Some things are more precious because they don’t last long.” – Oscar Wilde

This video makes me want to hot-wire a car and escape to South America…

a story for tomorrow. from gnarly bay on Vimeo.

 20 February | Friday
MFR | 20:00

Warm-up | 3 rds:
Row/ AD 1:00
Walk presses x10
Pass thrus x10
Ring rows x10
DUs :30

EMOM #1 | 15:00
Snatch high pull + power snatch (75#)

EMOM #2 | 15:00
Hang clean + clean (105#)

Stretch | 20:00

19 February | Thursday

18 February | Wednesday
MFR | 20:00

Workout | 5 rounds:
200m sled walk (115#)
2:00 AD
10 biceps curls (15s)


Stretch | 20:00

Between the shoulder PT and not sleeping very well this week, I welcomed  Wednesday’s recovery-ish worktout. Though 200m sled pulls are challenging, especially with all the debris out back. Get a pebble under your sled and that will stop you in your tracks! Yeah, I just got “all princess and the pea” on you. (?) I don’t know if it was the Iron Scap or if I slept funny (on my 13 mattresses) but I’ve been driving like an old lady since Tuesday (with limited neck mobility). Felt much better after Friday’s PT session though. Thanks, Chad.

Double EMOM Friday was good; modified the second EMOM adding a hang clean and eliminating a jerk. (Why are jerk and snatch jokes so funny?) Wanna know what else is funny? When you send your mom a selfie to show her your new ‘do and she has nothing to say about your hair, but instead comments on the size of your hands. It’s the camera angle, Mom!

redherr and manhands
Red herr and Manhands

Rest day Thursday (evening) I tried to watch a show on Vikings, which looked really awesome but was not so much. Watched Friends instead. That show is like a documentary we can show all the kids on what life was like before the internet and smart phones. And low-rise skinnies.

New stat block is in the works. I know, with baited breath…