Turnover

“Did you know… If you turn your phone on silent and flip it screen side down your problems go away until you flip it back over.” – Andrew Serrano

Bearcrawling.JPG
Technically it’s a bear claw

26 Sept | M
Work |
A. Row x 30:00 (6510m)
B. 5x:
Bear crawl x 20m
Step-ups x 5 ea
Handstand holds +20 taps
C. Stepmill x 15:00

Stretch | 15:00

27 Sept | Tu
Mobility | 3x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 2x
Wall walk + taps x 5 ea
KB swing – snatch – RDL x 5 ea

Work |
A. Alternating TGUs 4 x 3 ea (40, 2@ 50, 55#)
B. 3x:
Row x 300m
FLR + taps x 10 ea
Ring dip holds x :10
D1. SA DB bench 4 x 6 ea (3@ 30, 35#) [right into]
C2. Dbl DB row 8 @2113 (30, 3@ 25#) [1:30]
C1. SA DB press 3 x 8 ea (2@ 25, 30# L:7, R:6) [1:00]
D2. Banded rows x 12 [1:30]

28 Sept | W
Mobility | 3x
Shoulder CARs x 3 ea
Hip CARs x 2 ea

Warm-up | 3x
Wall walk x 1
KBS x 10
SL RDL x 5

Work | [Favorite]
A1. SL KB RDL 3 x 10 ea (40, 2@ 45#)
A2. Snatch x 3 ea (40#)
A3. Swing x 15 (40, 2@ 45#)
B. Deads [build] 5 x 3 (185, 3@ 195, 205#) [3:00]
C. Snatch-grip RDL 3 x 10 (85, 95, 105#) [2:00]
D. Marching pallofs 3 x 20 (5#) [1:00]

Stretch | 10:00


M | Went into this one with my eye on that row; it was surprisingly enjoyable. My focus was: your nose is for breathing and your mouth is for… eating. Worked to stay aware of my breath, and not rushing the release. My split time was 2:18. Last round of bear crawls I went back to the breath; that shit was winding me more than I think it should have. Braced breathing, man that did the trick. The right shoulder wasn’t feeling the taps on the handstands. Worked on kicking up and staying in place, using my fingers as a guide. The end.

Tu | The KB work in the warm-up felt slow and not snappy. Found some rings for part B! But those fuckers were mounted really wide, which made the already challenging holds, really tricky. Fucked up the sequence and reps on C and D. Feeling like fatty this week.

W | The KB work bugged my lower back a little. The remainder of the workout felt really good, though. Those marching pallofs were totally humbling. It was crazy to feel the stability shift from side-to-side; strength on one, less so on the other.

Th | Much soreness in the booty today. Gunz, that’s a lot of area to cover, could you narrow it down? Absolutely. I am here to help. Find your hip dips (Fellas, grab your lady for demo, if she’s down). Now slide your fingertips toward your coinslot about three inches. There.

The remainder of this week’s training sessions composed of moving all day whilst packing, moving all day whilst loading, unloading, and unpacking, and moving all day whilst unpacking and cursing myself for having so much crap. Moving. Turnover. Get it? Pretty NEAT. Bahaha! Fuck, I am on fire…

Looking forward to a training session IN the gymnasium today.

And look at this! Back when I was introduced to turnover related to the barbell…

Noob knees
Those knees are suspect
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Choice or Chains?

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed, and you haven’t been.” –Marcus Aurelius

Kids Getting Hurt might be my favorite thing on the internet right now. (Thanks, Matty Nice!) The (delayed) reactions caught on the record, also interesting; “Is this where I’m supposed to cry?” Nah, kiddos, let’s choose laughter.

On his latest podcast episode, Robb Wolf hit up Gretchen Rubin for a chat about The Four Tendencies. If you’re wondering what the fuck The Four Tendencies are, I don’t know what to tell you. I expected more outta you. That not helpful? Fine. I was just playin’ anyway.

The Four Tendencies is system that identifies different ways people react to expectations. My tendency is Rebel (though I lean a little to the Questioner). Rebel is the tendency of choice. No, not like the meat. That would be Prime.

lots of marbling.gif

According to the framework, Rebels “resist all expectations, outer and inner alike. They act from a sense of choice, from freedom. They resist control, even self-control, and enjoy flouting rules and expectations. They sometimes frustrate others—and even themselves—because they resist any expectation, even one that’s self-imposed. Rebels resist habits, but they can embrace habit-like behaviors by tying their actions to their choices and their identity.”

I think that last line is particularly compelling for me, personally, as I can struggle with doing that to an extreme, chaining myself to one particular identity or another. As someone who is also resistant to change – not just expectation – that can be an issue. Listening to the podcast was a good reminder for me about the importance of owning that knowledge about myself, then taking a step back and looking at a things, people, a situation, and maybe a belief in a different light, from a different perspective.

“Most misunderstandings in the world could be avoided if people would simply take the time to ask, ‘What else could this mean?’” -Shannon L. Alder

So yeah, choice – it’s e’rywhere. What are you choosing at this moment? What are you chaining yourself to?

A: The sofa! It’s football season! (Or did we just go a little BDSM? Pick a safeword. I say “Trump” – if that doesn’t make your dick limp, I don’t know what will.)


Day 264/365 | W
Mobility | 3x
Wall slides x 10
GA squat x 10
Reaching dead bugs x 20

Warm-up | 3x
Row x 1:00
KBS x 5
KB snatch x 5 ea
KB RDL x 5 ea

Work |
A1. Deads 7 x 3 (4@ 185, 3@ 195#) [1:30]
A2. Half-kneeling DB press x 7 ea (25#) [1:30]
B1. Buenos dias 3 x 10 12 (75, 75, 65#) [1:30]
B2. Dbl DB row x 10 (25#) [1:30]
C1. [Cable] pallof press  3 x 12 (20, 25, 25#) [1:00]
C2. Bent-over reverse flies x 12 (10#) [1:00]

Home yoga | 25:00

21 Sept | Th
Mobility | 3x
Scap press x 10
SL elev hip bridges x 10 ea
Reverse curl-ups – slow as a motherfucker x 10

Warm-up | 3x
Wall walk x just one!
Slam ball x 5
Kang squats x 10

Work |
A1. SL RDL 4 x 10 ea (45# KB) [:30]
A2. FS x 8 [BB only] x 8 [:30]
B. Concentric front squats 5 x 3 (105, 115, 3@ 120#) [3:00]
C. (Prone) Hamstring curl machina (45, 50, 45, 45#) 4 x 12 [1:30]
D1. Hanging bent-knee raise Dip holds 3 x 8 :40 [1:00]
D2. SA DB snatch x 5 ea (35#) [1:00]

23 Sept | Sa
Saturday Hike Club
Geronimo – National – Mormon loop | 6.5 mi

24 Sept | Su
Mobility | 3x
Scap press x 10
Super bird dogs x 12 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Wall balls x 7
KBS x 7
Push-ups x 7

Work |
A. 4x:
Single-unders x 50
SA DB bench x 5 ea (30#)
Chinese row x 5 ea (30, 25, 25#)
B. Push press 7 x 2 (2@ 95, 2@100, 2@105, 110#) [2:00]
C1. SA DB snatch 4 x 3 ea (35#) [right into]
C2. Sled push x 20m (+135, 3@ +160#) [2:00]

Stretch | 15:00


W | Deadlifts felt good. It’s crazy how much more I am feeling the pushing through the floor. Felt them a ton in my lats. Then to move onto the kneeling press. Ooh. Had to be mindful of hip positioning with those. Toughest move of the workout were the good mornings. Was curious about my form, but forgot my phone to captcha some footage. The reverse flies are also a weak spot. Ten seem light, but I do a neck thing when I go up to 15#ers, so… Ten it is… For right now.

Th | Pre-training status: feelin’ the posterior chain, particularly the low back and hammies. I enjoyed the sequencing of this session, part A was like a second warm-up. Ish. Those KB RDLs got my QL speaking on the left side. I notice that happens when I do the kangs, too. Noted. I am really feelin’ (both senses) the concentric lifts. And my lifters. Subbed dip holds because there is a serious lack of places to hang from at the globo gyms. DB snatches sure get my heart rate hard.

Sa | It was a nice day for a hike.

Su | It was a nice day to push a sled. I don’t know how much the sled weighs, nor did any of the employees manning the joint. So those numbers posted are the plate weight.
burner.JPG

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.