Dress Codes

“There is no such thing as bad weather, only inappropriate clothing.” -Sir Ranulph Fiennes

dress codesI really like that quote. Funny that it stumbled across my desk just as I was whining about how cold it is in the new office. Haaay, Universe. I feel like you could break that quote down – mad lib style – and apply it all over the friggin’ place…

“There’s no such thing as a [adjective] [noun], only inappropriate [verb].”

Yes, I took liberties: clothing, dress (noun), dress (verb). Hmm. But it’s not quite there…

“There’s no such thing as a [noun that’s out of your control – gravity problem], only inappropriate [verb within your control].”

Let’s try.

“There’s no such thing as a shitty traffic, only your (my) lack of preparedness.”
“There’s no such thing as a lame workout, only your attitude towards it.”
“There’s no such thing as a toxic relationship, only your decision to remain in it.”
“There’s no such thing as a stupid question…”

Meh. There are no absolutes, friends.

Test it out. Does it work with your “code”?


23 Jan | Tu
Warm-up| 3x
Wall ball x 10 @15#
SA KB press x 5 ea @25#
KBS x 10 @ 45#

Work | Favorito burrito
A. 5x:
FS x 5 @75% (125#)
BS x 5 [2:00]
B. Reverse Zercher 4 x 8 ea [1:00 btwn legs] (75, 80, 2@85#)
C. 3x:
SB x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m (:56, :50, :49)

Stretch | 10:00

24 Jan | W
A. Stares x 25:00
B. 5x:
BU ½ kneeling KB press x 8 ea (20#)
KBS x 10 (50#)
DUs x 40 (UB, 36, UB, 20, 20)
C. 4x: BB Dbl DB bi’s x 15 [1:00] (15#)
Tricep push-downs x 15 [1:00]
D. Bike x 15:00

27 Jan | Sa
Mobility | 3x
Shoulder CARs x 3 ea
Cossacks x 8 ea
Prone y x 10
TVAs x 15

Warm-up | TGUs x 10:00
Work |
A. Stairs x 20:00 (alternated levels 7/8 e’ry 5:00)
B. 4x:
Dbl OH carry x 30m (25/30# KB)
Sled x 30m (+135#)
Sit-ups x 20
C. Bike x 20:00

Stretch + handstands | 10:00

Jan 28 | Su
Warm-up | 3x
Row x 1:00
SB x 5 @20#
SL KB RDL x 5 ea @35#

Work | FTA
A. 3x:
RDL x 3
Bent-over row x 3
P snatch x 3
BTN push press x 3
Good morning x 3
B. DL 7 x 2 [2:00] (200, 3@205, 3@210#)
C. P snatch 7 x 2 [2:00] (75, 80, 3@85, 2@90#)
D. GHD (globo-style) 4 x 12 [1:00] (10#)

Stretch + Ayche-ess-dub-yas | 15:00

29 Jan | M
Mobility | 3x
Hip hikes x 12 ea
Bird dogs x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x :45

Work |
A. 5x:
Jump rope x 1:00 lunges x 12
SA DB (only I did KB) snatch x 3 ea (2@35, 3@40#)
Goblet squats x 8 (2@35, 3@40#)
Scap PUs x 10
B. 5x (Press x 1 + push press x 3) [2:00] (65, 70, 70, 75, 75#)
C1. SA seated cable row 4 @ 8ea @22×2 [1:00] (25, 30, 30, 35#)
C2. SL glute bridge x 12 ea [1:00]


Tu | The squats felt phenomenal as did part C. But then, it IS a favorite… Notes to self about the smarts behind all that stair stepping from TG #theresalwaysaplan

W | Not the smoothest workout; fighting myself on the DUs and KB press as I got a little frustrated. Subbed DBs for the BB on the bis due to availability. Biceps revolted on the last round – the last few reps were eeked out.

Sa | Dang that part B got me breathing good.

Su | Really feeling Saturday’s sit-ups. And OH carries. Really tender on the roller btwn my blades. Can’t believe how much I am feeling the hammies on the GHDs these days.

Was a bit of a ride with the training last week; had some struggle with focus. Why is that…? Hmm.

M | Enjoyed that part A; the snatches felt nice and snappy. Right side was a little slow to engage on the strict press. Lots of abz and lats in the cable rows; can’t believe how much I am feeling my hammies working these days. Muy bien.

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Leveling Up

“It is easy to be heavy; hard to be light.” –G.K. Chesterton

so much bigger

One of my Sunday morning rituals is checking out the Sunday Secrets whilst sipping my coffee and tossing the ball around for Bo Bardi. That image is from this weeks post and it struck me. Do you ever have moments, or phases, where you get that feeling? Times when it seems the universe is telling you it’s time to level-up? I sure do. Maybe even as I write these words…

Here’s another one from this week, which provided some insight as to what in the hell the draw is to spin class. Dark room, loud music, painful seat, and a mic-ed up instructor that doesn’t stop screaming at you for the duration of class. I don’t get it.

oh so thats why they love spin class

Ah ha! Well, you just get on with your randy selves. Find your inspiration where you will.


27 Sept | Su
Summit Challenge Prep | Holbert Trail
South Mountain

26 Sept | Sa
Summit Challenge Prep | Piestewa Peak

Olé Class | Snatch:
1×1 @80% (80#)
1×2 @85% (85#)
3×1 @90% (90#)

Snatch Balance:
1×4 @60% (60#)
1×3 @65% (65#)
3×3 @70% (70,75,75#)

Stretch | 20:00

25 Sept | F
MFR | 5:00
Warm-up | 5:00
Front squat x10
Single-arm band rows x10 ea
Run x100m

Work |  Front squat (135# base)
Rest x3:00 btwn
5 @50% (70#)
5 @60% (80#)
3 @70% (95#)
3 @80% (110#)
3+ @90% (7 @120#)
5 rounds:
Front rack KB lunges x10 steps (26# KBs)
GHR x5
DUs x30
4 sets:
Dead bugs x1:00
Rest x1:00

Stretch | 20:00

24 Sept | Th
Mobility |
UBB Assessment:
Scapular Stability | Prone Y Raise
Core Activation | TVA Leg Drop
Hip Stability | Clam Side Plank
Strong Glutes | Super-Bird Dog
Postural Strength | Cobra
Strong Feet

Stretch | 20:00

23 Sept | W
O-lifting
C + J:
2+2 @80% (105#)
2+1 @85% (115#)
2x(1+1) @90% (120#)
Front Squats:
3×1 @75% (115#)
3×1 @80% (125#)
3×1 @85% (130#)
3×2 @90% (140#)

Stretch | 25:00

22 Sept | Tu
Warm-up | 5:00:
Jog x100m
Push press x5 empty bar
KBS x5 @35#

Work | 10:00 @ a consistent pace: (5+100)
Run x200m (sub row)
Wall ball x10
– Rest x4:00 –
10:00 @ a consistent pace: (9)
Body rows x5
DU’s x20
Box jump step down x5 @20″
– Rest x4:00 –
10:00 @ a consistent pace: (4+15)
AD x10 cals
Sit ups x10
Push-ups x5
Run x100m

Stretch | 20:00


Tuesday | It was raining like a motherbitch…

raining

… And I didn’t deserve it! Sooo I subbed rowing on the warm-up and the first segment. Mother nature had calmed down by the last round, so run I did. The body rows were rough. My right shoulder really wants to shrug the moment I get a little fatigued. My solution was to let go of the bar, reset and try again. That seemed to do the trick, though it slowed me down a little bit, but…

Position > Movement > Speed > Load

What  is this training cycle I am doing called? The five sets with the last set being AMRAP?

Wednesday | So many front squats. Felt good, though that pesky right side was speaking just a little bit. Tight right lat, mid-back, and tricep in the front rack position. Was mindful of that and was prepared to stop if need be. But I didn’t need to.

Thursday | Holy sore abs! It had been a while since I did the standard ab mat sit-ups and ooh hay, did I feel ’em. Got my wig done earlier in the day. My entrance into the gymnasium went a little something like this…

My recovery workout was warming up a little bit then doing the Unbreakable Body Assessment. It was pretty enlightening, especially the Clam Side Planks and Super Bird Dogs. I swear I didn’t make those up. The goal this week is to establish a habit incorporating the pillars into my regime.

Friday | Some more front squats! Tilton instructed me to loosen my grip, which allowed me to get that bar really high, you know, pretty much choking myself. It’s painful on the collarbones, but man does help maintain the upright position!

Yep, the front rack lunges are still harder on the right side.

Saturday | Started the day out with some sunrise viewing from the top of Piestewa Peak. Oly class felt good, though I did the first segment twice because barbell math. The lady bar is not 45#. Right.

Sunday | Glutes are SO sore. This satisfies me as I’m not sore  AT ALL in my hip flexors, which in the past have been lit up after hiking and/or squats. Put in some extra time on the foam roller post-hike.

Holbert 9-27
Not pictured: Jennifer K, Kate, Amanda, Me and my spotted doggie

Nutrition | Some notes from the first 24-hour fast:
+2 hrs – I think it’s gonna be a productive afternoon without all of that “pesky” food prep, consumption, and clean-up. Shit, I should just go Soylent – think of how much time I’d have to do shit. And all that soy would totally give me bigger boobs. And leg fat. Ridiculous.
+8.5 hrs – hunger level 3/10, feeling pretty good.
+19 hrs – slept solidly. Got a solid 8 #ifonlythatwereinchesinsteadofhours
Woke up feeling like I had fitness competitors abs. Felt the hunger level go up a little bit during/after morning dog walk. I’d say my hunger is level 5/10.
+23 hrs – definitely feeling hungry, but in a surprisingly good mood. I did notice that I didn’t experience a “sleepy” phase this morning. No drowsy drive in, which can happen on occasion. And was called “chipper” by our structural engineer this morning. That’s a definite first.

macros_wk1-01
Having a helluva time eating more carbs

 

Raison d’être

“Wildness is a necessity. I am losing precious days. I am degenerating into a machine for making money. I am learning nothing in this trivial world of men. I must break away and get out into the mountains to learn the news.” – John Muir

Do you ever just wanna go off the grid and build a cabin in the woods?

logcab2 logcab3 logcab4 logcab5 logcab6

Wow. That was easy.


 06 February | Friday

Rest Day

 05 February | Thursday

Mobility | 15:00

Recovery Workout | 30:00
5:00 AD
100m sled pull (145#)
Row to 10:00
100m sled pull
Repeat in 5:00 intervals

Solo stretch | 15:00

04 February | Wednesday
“Happy Hour” Class

Warm-up | 3 rounds:
30 DUs
10 banded rows
5 wall slides

Training | 4 sets:
Seated Press x4 (65, 70, 70, 70#)
w/ 3s hold @ top
3:00 rest btwn sets
– then –
5 Rounds:
1:00 Row/ AD
Sit-up x15
1:00 rest

Stretch | 20:00

GB Handstand Challenge | Day 11
Single-arm Strength (shoulder taps x50)
Straddle to HS Practice (45 + 10# plates)


Feeling alittle beat up this week from dialing up the volume a bit, I am guessing. Oh how quick the body is to remind you that you can’t do what you did prior to injury and expect a different outcome. And I am questioning my decision to participate in the Ragnar Zion Relay… I have made a Con/Pro List (always conclude on the bright side):

Con:
There is running involved.
Preparing for trail running means less of the kind of training I actually enjoy.
Crowds of people are not my favorite. Especially all up in my nature.
The volume of work and it’s effects on my hip has me a little skerred…
Paying to run a race is silly. 

Pro:
Sunrise at Zion is on my list. (I just don’t envision 200 people there with me.)
It would be fun times with the DTP crew.
It’s good to get out of your comfort zone. Or at least that’s what I hear.

02-06

Thirty-Seven

“”Promise me you will not spend so much time treading water and trying to keep your head above the waves that you forget, truly forget, how much you have always loved to swim.”” – Tyler Knott Gregson

the quote project

 


21 December | Sunday
Rest Day

20 December | Saturday
Partner workout with Kate of Kamanda

“For time”: (22:15-ish… I think)
1200m run w/ med ball
100 OHS (push press 55#)
100 sit-ups
100 KBS (35#)
1200m run w/ med ball

Stretch | 20:00

19 December | Friday
Rollin’ | 15:00

30:00 AD
5x loaded hip thrusts e’ry 5:00 (65,85,85,85,85,85#)

Stretch | 20:00

18 December | Thursday
Recovery

20:00 on the foam roller

30:00 AD
2x Wall walks e’ry 5:00

15:00 stretching


 Saturday’s partner workout was really fun – even with the med ball runs. My hips were (are) feeling a little beat up, so appropriate substitutions were made.

 Celebrating with the amigas. Cassie and Baby C are there in spirit <3
Celebrating with these amazing people. Cassie and Baby C are there in spirit ❤
moscow what
Customized Moscow Mules. I’m such a hipster.

Eighty-sixed the protein powder last week due to some skin issues; I was curious to see if perhaps the protein was responsible for the inflammation. It’s difficult to isolate all the variables, but I am already seeing a difference. I plan on incorporating the protein powder again in a couple weeks and see if the same thing happens.

12-21