Your Mom

“A long time ago I learned not to explain things to people. It misleads them into thinking they’re entitled to know everything I do.” – Lisa Kleypas

friends with bennies

I think ‘your mom’ falls on the efficient axis (would we call that “easy”…?), but in the event you have a stiff crowd, here are some better ways to end a conversation.

Or you can shut it down before the conversation begins by soliciting someone for complimentary professional assistance via Instagram message, without so much as an introductory, ‘hello’. True story.

Complaining: another way to end it.


28 May | Su
Mobility | 3x
GA squat x 10
Monster walks x 10 ea direction
SA plank x :20

Warm-up | 3x
Row x 1:00
KB: swing – snatch – RDL
Slam ball x 5 @20#

Work |
A. SL Glute bridge hold [bench] 3 x :30 ea [:30]
B. GHD hip extensions 3 x 10
C. Power clean 10 x 2 (2@115, 2@125, 3@130, 2@135, 130#) [2:00]
D. SL RDL 3 x 10 ea (44, 44, 53#)

29 May | M
Warm-up | 3x
KB things @ 35#
BB RDL – PU row – BTN press x 5 ea
DUs x 20

Work | [Second favorite kind of cardio]
A. 10 x 3 ea (2@65, 8@75#) [1:00]
RDL – Hang power snatch – Back squat – BTN push press
B. EMOM x 10:00, rotating: (12:00)
Bench x 3 (4@80, 2@85#)
DUs x 30 (all UB except the bonus round)

Super stretch | 20:00

30 May | Tu
Mobility | 3x
Wall slides x 10
Bird doggies x 10 ea
Elbow plank + fwd reach x 10
Pope clammies x 15 ea

Warm-up | Swung around a 40# KB

Work | [Archive + mod]
A. Bike x 20:00
B. Row x 10:00 (only about 3:00 with my eyes closed)
C. 5x: (NFT, but… 10:15)
Goblet squat x 6 @33×1 (40#)
Jump lunge x 10
Wall walk + taps x 10

Stretch | 10:00


Su | Pre-gamed my workout with some Postino action with The Engineer and The Scientist. Maybe a little too close to my training, but look, I survived. Not my best workout, but a good burn – no pain. Adjusted the GHD machine following filming and found a better position. Hip extensions are way harder than the GHRs. I left my lifters on for the RDLs, and ooh did they make those feel nice!

M | Oh man, I really liked A, though it surprised me with how much it got me breathing. I was shooting for 5 sets at 85, which did not happen. The limiter was the hang power snatch. My technique felt decent, but I could not get a grip on the barbell. There were lots of bodies in the gym and it was pretty humid in there. Is that an excuse or an explanation…? Need to get myself a fanny pack for chalk. I was satisfied with how everything felt and my DUs were smooth and speedy, which seems to be a good indication that the body – or at least the CNS – is happy (okay, rested).

Tu | Really felt the row in the flutes. Part C had me sucking wind pretty good. Was accidentally an asshole in the turf area when a dude impeded my clearly demarcated area rather than picking up equipment that someone left that was in his way. I think I threw some shade as I took 15 seconds to move said equipment so he could monster walk further than 3” away from me. I’ve been calling these oblivious fuckers “landmines” in my head, but I am beginning to think I should call them “triggers”… 

Results & Deterrents

“Physics is like sex: sure, it may give some practical results, but that’s not why we do it.” -Richard Feynman

fancy walkin-01

I think Feynman’s quote could apply to the work many of us do, architects included. Strip it down and we’re here to create shelter. But ideally, if not accidentally, the work we do accomplishes much more than that, both in process and fruition.

The Facebook group of a local historic ‘hood recently blew up with comments over one, newly completed single-family residence. The catalyst for the feedback seemed to be it’s modern, wannabe minimalist appearance coupled with a nearly $850k asking price. Surely that comes with a panther, no? I really liked how fired up people were. It was fun sifting through the comments, hearing what the “general pop” had to say. Personally, I tend to be leery of too many “big moves” in a project. Yes, they can be sexy, but sometimes they smell of trickery, intentional or not, serving as shiny distractions from lack of thought and development elsewhere. Never trust a frosted brownie.

I really enjoyed this documentary, Freedom of Space. Our built work, public space, and community would all be enriched if more people would be so engaged – with the space we occupy, with our own bodies and the exploration of their movement, and with one another – outside Facebook, in the flesh. It’s also a good reminder to the leaders tasked with creating these spaces, the professionals in the field of architecture, to recall or (re)consider what it is we are seeking to accomplish when we “do it”.

Freedom Of Space : Skateboard Culture and the Public Space from Functional Films INC on Vimeo.


14 Mar | Tu
Mobility | 3x
Wall slides x 10
Adductor squats x 10 ea
TVAs x 15

Warm-up | 3x
AD x 1:00
KB swing – squat – snatch – RDL x 5 ea
Push-ups x 7

Work | 7x
BB RDL x 10 ea (75, 75, 85, 80, 80, 80, 80#)
Rest x 1:00
Single-arm DB press x 5 ea (25, 6 @30#)
Rest x 1:00
-then-
Russian DB step-ups x 12 ea (25#ers)
Rest x 1:00
-then-
AD x 1:00 for max. meters (.2 mi)

15 Mar | W
Warm-up | 3x
DUs x 30
KB swing – squat – snatch x 5 ea
BB row x 5
BB press x 5

Work | O-lifting
Clean + jerk 10 x 3 (105, 3 @ 115, 6 @120#)
Clean pulls [heavy – no straps] 5 x 2 (3 @175, 2 @185#)

18 Mar | Sa
Mobility | 3x
Wall rotation + slide x 10
GA squat x 10
Elbow plank w/ fwd tap x 10 ea

Warm-up | 3x
AD x 1:00
KBS x 10
Wall walk variations

Work | AD x 30:00
Every 5:00 mark KBS x 10 @ 53#

Stretch | 10:00


Tu | The left side felt significantly less stable on the BB RDLs. Took vid and noticed I open my hips up a little bit outward from the planted foot. Grip was rough on the RDLs even with straps; got even spicier on the Russian step ups. The AD display wasn’t working so I rode the assault bike, which I learned after the fact was set to display in meters. The conversion equals about 320m, but man, that’s a ballpark. Retest.

W | Ten sets of three… cardio. Nice sounds on the pulls click-click, bphhh.

Sa | Totally jacked my lower back whilst pre-gaming Oly with some housecleaning. It’s not the 200# barbell that will get you; it’s maneuvering the coffee table to defurminate the floors that will.

Cadence

“Experience is a hard teacher because she gives you the test first, the lesson afterwards.” -Vern Law

weatherweather_kalmanhandler2
Valery Shchekoldin: Uliyanovsk, 1978 

Starting off the work week sequence with this conversation between Tim Ferriss and Mark Bittman because it left me in a solid state on the flip side. I particularly liked the part on Mr. Bittman’s interview style. I wonder what the social media would look like, or fuck, what conversations would sound like if we all had just a skoach more curiosity, and more generosity for listening…?


10 Dec | Sa
Warm-up | 3x
Wall slides x 10
Slam balls x 7
DUs x 30

Work | O-lifting – Week Seeex
OHS w/ 2s pause at the bottom 10 x 1 [across] (95#)
Hang snatch 10 x 1 [across] (85#)
Snatch 5 x 1 [across]
Single-leg RDLs 3 x 8 ea

Stretch | 10:00

09 Dec | F
Mobility | 3x
GA squat x 12
Elbow plank + reach across x 10 ea
Scorpions x 5 ea
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 10
Wall walk x 1
Chinese row x 7 ea

Work | Back squat 5 x 5 (135,140,140,140,145#)
Rest x 2:00 btwn
5x:
Single-leg hip thrust x 12 ea (26#)
Right into
Monster walks x 10 ea way
Rest x 1:00
-then-
Turkish get-ups x 10:00 (worked up to 53#)

Stretch | 20:00


F | Dooode, some single-leg work revelations: that right glute/hammie moves so differently than the left. It be cray. Or fancy in a bad way. Stayed conservative on the lbs on the squats as to not Dexter my hip. First set was a lot of flexor, but remedied that on the remainders. Two sips (of air) at the top makes all the difference #bracethatbish 

Sa | Only got through the hangs – ran outta time. Cadence… And space(ing). Work in progress on the receiving position, but it certainly feels a lot better. The brakes seem to kick in when I get fah-tee-gua’d. (That means when I’m tired, get it?)

gimme-the-beat
‘Nog Nite 2016 is in the books! Bring on the Holiday Beat…

Heart-Breathers

“When jarred, unavoidably, by circumstance, revert at once to yourself, and don’t lose the rhythm more than you can help. You’ll have a better grasp of harmony if you keep going back to it.” -Marcus Aurelius

enthusiasm-is-contagious-01
Saturday morning cartoon rhythm: interrupted.

You ever have days/weeks that just scatter the fuck outta your brain; you can’t focus, you can’t seem to be any one place? After lots of (taste-)testing for something to help aid the return to center, I’ve finally found my method: weird breathing and practicing some gratitude. Not nearly as fun as whisky, and with way less entertaining stories. But it usually does such a good job that I wind up on the other end of things, all fuzzy with clarity.

It turns out both of these things are actual “things”! Check out these articles from The Huffington Post Center for Gratitude: Heart-Breathing and Dimorphous Feels for more words on the matter(s).


29 Sep | Th
Mobility | 3x
GA squat x 10
Reverse tables x 8
Hanging leg raise x 8

Warm-up | 3x
Row x 200m
TGU x 2

Work | 4x:
Single-arm press x 8 ea (25#)
Rest x 1:00
Single- arm  Chinese row x 10 ea (20#)
Rest x 1:00
3x:
Single-leg RDLs x 8 ea (35#)
Rest x 1:00
BB step-ups x 8 ea (65, 75, 65#)
Rest x 1:00
-then-
AD 30/30s x 12:00

Pressing the parts against apparatus while discussing #PugLivesMatter | 20:00

28 Sep | W
Mob it up | 3x
Single-leg elev adductors squat x 8 ea
Single-leg elev hip bridge x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Palms-up BB row x 8
BB RDL x 10

Work | O-lifting
Heavy snatch balance 3 x 2 (95#)
Snatch balance 4 x 2 (80, 80, 85#…)
Halting clean deadlift [5s pause @ top of pull position – shoulders o/ bb] 3 x 3 (155, 175#…)
Front squat 4 x 3 (125, 135#…)

Stretch | 20:00

27 Sep | Tu
Warm-up | 3x
Wall press x 5
Jog x 200m
KBS x 10

Work | Study Hall Class workout (so much silence)
EMOM x 30:00, rotating:
Wall walk x 1 w/ shoulder taps x 4
Dead bugs x :30
DUs x :30

Stretch | 20:00


Tuesday’s class workout was nice, but let’s get right to it. O-lifting was fucking fantastic! A coincidence that I got to the gymnasium in time to get warmed up? I think not. The sequence of the snatch balances was super helpful. I was really happy my speed under the bar, and moving outta the bottom felt easy. The halting DLs were a good sub for the ISO work – so much time under tension. The front squats were challenging after all that other work.

Thursday’s notes mostly revolved around the sprints. Talk about dimorphous expressions: so painful and so much fun. Adjusted the weight on the BB step-ups as soon as the oh-my-quad feedback fired up. Booty, Morgan. Or is it backyard? Yes.

[Re]Write the Day

“There are few of us who have not sometimes wakened before dawn, either after one of those dreamless nights that make us almost enamoured of death, or one of those nights of horror and misshapen joy, when through the chambers of the brain sweep phantoms more terrible than reality itself, and instinct with that vivid life that lurks in all grotesques, and that lends to Gothic art its enduring vitality, this art being, one might fancy, especially the art of those whose minds have been troubled with the malady of reverie. Gradually white fingers creep through the curtains, and they appear to tremble. In black fantastic shapes, dumb shadows crawl into the corners of the room and crouch there. Outside, there is the stirring of birds among the leaves, or the sound of men going forth to their work, or the sigh and sob of the wind coming down from the hills and wandering round the silent house, as though it feared to wake the sleepers and yet must needs call forth sleep from her purple cave. Veil after veil of thin dusky gauze is lifted, and by degrees the forms and colours of things are restored to them, and we watch the dawn remaking the world in its antique pattern. The wan mirrors get back their mimic life. The flameless tapers stand where we had left them, and beside them lies the half-cut book that we had been studying, or the wired flower that we had worn at the ball, or the letter that we had been afraid to read, or that we had read too often. Nothing seems to us changed. Out of the unreal shadows of the night comes back the real life that we had known. We have to resume it where we had left off, and there steals over us a terrible sense of the necessity for the continuance of energy in the same wearisome round of stereotyped habits, or a wild longing, it may be, that our eyelids might open some morning upon a world that had been refashioned anew in the darkness for our pleasure, a world in which things would have fresh shapes and colours, and be changed, or have other secrets, a world in which the past would have little or no place, or survive, at any rate, in no conscious form of obligation or regret, the remembrance even of joy having its bitterness and the memories of pleasure their pain.” – Oscar Wilde, The Picture of Dorian Gray

Oh my god, that’s a long one. But seriously… ❤ Oscar Wilde knows how to assemble the words.

Rules of life_Kirill Richert

I’m a big fan of the new day, new start mantra. The sunrise is the perfect reset. That being said, I am totally guilty of having something from the previous day, or even a crappy dream, carry over into the following day.

This very thing threatened my Saturday morning. I’d planned a hike, but even as I pulled up to the trailhead, part of me wanted to turn around and crawl back into bed. But I kept asking myself, “Is that really how you want to write the day, Morgan?”. I parked the car and it ended up being one of the best hikes of that trail that I’ve done! Good decision.

delta that shit
Don Draperism – because Mad Men is my current Netflix binge, this totally applies. Sort of. Change the convo in ya head

13 March | Su

Peralta Trail @ The Superstition Mountains

 12 March | Sa

Pre-Gymnasium Hike | Mormon Trail @ South Mountain

Pillars | 3x
GA squats x 8
Scaption x 8 @ 5s ea
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | EMOM x 20:00
Evens: DUs x 30
Odds: SA press x 5 ea + Sit-ups x 10

Work | O-Lifting
3 position clean deadlift 4 x 3 (155,165,165,175#)
Seated press 4 x 3 (55,60,65,70#)
3 Sets:
SL RDLs x 8 ea (35#)
Banded shoulder rolls x 10 ea direction
Hollow rocks x :30

Stretch| 20:00


Such a great vibes weekend. Saturday’s gym session was fantastic; Matty Nice was in the gymnasium! Whaaat. Was fired up from the hike so I did an EMOM workout (stolen from a workout from last week that I didn’t fit in) to prep for O-Lifting. That first position on the deadlifts was… intense. Okay, so were the other two. Really had to focus to keep the shoulders back. Ellie Mayhem and I kept one another in check. Nothing to report on the other movements other than that the hip/back/shoulder/tricep are feeling good.

My Sunday trip to the Superstitions was amazing. The pics don’t do it justice…

Peralta

 

Mas Peralta

Also, I can hike for miles without a misstep but as soon as another human is in visual range, that’s when I’ll fall on my face. True story. It’s like when you’re having a scandalous conversation with your lady friends and as soon as you get to the good bits, the joint goes silent and you’re the one yelling “Anal!” at The Yard.

Lastly, after listening to the latest Barbell Shrugged Podcast Version 2.0, I gotta eat more oatmeal. After O-Lifting.