Moving Mix Tape

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

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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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Better Meat

“If you can’t beat ‘em, eat ‘em” – Jeffrey Dahmer

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R. Crumb illustrates “cardio”

Robb Wolf is making the podcast rounds promo-ing his new book, Wired To Eat – which is currently on my coffee table waiting to be consumed. His chat with The Aussies pulled ahead of the pack by one of their standard closing question: If you could interview anyone (alive) who would it be? Wolf’s response: a tag team interview with Jenna Jameson and Jane Goodall. So paleo.

But seriously, the books sounds like an interesting read, or listen – for the duration of a 45-minute stint on a bike, perhaps. It even features some hands-on testing! Everyone’s favorite subject: but what about me?

If you are not amused by the ‘meat’ pic… Scram! Just kidding. Here’s one that involves more of the protein you’ll actually eat. Like chew. And swallow – for the gainz. Click the image source to check the whole article. Knowledge is power. And power takes up more than half a bike seat.

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“More Protein, Better Protein” by Diana Rogers, RD, of Sustainable Dish

And if all that’s nice, but you’re hungry for some fitspo, I got you. Courtesy of Jocko:


26 Apr | Tu
Mobility | 3x
Wall slides x 10
Banded clammies x 15 ea
TVAs x 15

Work | “Cardio Glaze” – makes ya high like a donut
Bike x 10:00
5x: Row x 300m + push-ups x 10
Bike x 10:00
5x: Row x 300m + Chinese row x 5 ea (25#) + jump lunges x 20
Bike x 10:00

Stretch sesh | Quit yer bitchin’, Sara!

27 Apr | Th
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Side plank + leg lift (still with the knee) x :20 ea
Reaching dead bugs x 1:00

Work | “Observations”
A1. SL hip bridge hold 3 x :30 ea; Right into
A2. TGU x 3 (45#); Rest x 1:00
B1. Hip extensions 3 x 12 (25, 20, 10#); Right into
B2. Rev lunge x 5 ea (30, 25, 25#)
C. Deadlift 5 x 3 (185, 4 @195#); Rest x 3:00
D1. Box step-ups x 10 ea; Right into
D2. DUs x 40

28 Apr | F
Mobility | 3x
Cossack lunge x 8
Prone Y raise x 10
Glute press x 10

Work | “Whiskey Dick”
A. Bike x 45:00
B. 5x:
Handstand hold x :30
Jump rope x 30 singles
Quad hip extension hold x :20 ea
Step-ups x 10 ea (18”)


Tu | Didn’t want to show up. But I did – and got really into it.  I see what you did there – mixing up the bike with the rows. Was really happy with how the push-ups felt. Tried to not let my quads touch the floor which seemed to help keep me in position. The rows felt retarded on my left side – on my right I can fill the muscles engage in sequence – not the case on my left side. Feels like I am pulling from my trap and neck. My low-back began to bug the last 2 rounds of rowing. 

I still experience the occasional “what the fuck is going on here” moments at the globo…

okaaay
Start

But increasingly feelings like this cat in a bowl…

ya own bowl
Finish

Played around with some wall stands and position work during the stretch. Couldn’t help but listen in on a PT sesh during my stretch. Sara – I’m pretty sure no ‘h’ – prefers whining to working.

Th | I think I got “A” wrong – ended up doing 18 TGUs in total. Is that right? I’d pulled the 50# KB anticipating doing the last round with that, but fuuuuuh no! The hip extensions with weight got heavy fast; really felt them in my very low back. My right hammie was bugging a little throughout the workout. Were the step-ups supposed to be weighted? Noticed I was doing the pike thing whilst jumping rope. I feel like there’s a little kink in the chain somewhere…

F | Decided to name the workouts for fun times. Today’s is named thus as sitting on that bike for 45:00 puts my crotch to sleep… but also makes me sweaty. Felt a little self-conscious on the handstands at the globo (seriously it’s a little strange with the game crowds there) but focused on my own shit and did the work. Totally couldn’t do single jumps with the rope! Haha! Forgot to film, so no off-your-seat footage to share.