Makin’ Eyes

“The moment was all; The moment was enough.” -Virginia Woolf

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[Eyes Wide Shut] Francesco Guardi, The Ridotta in Venice with Masked Figures Conversing
It’s all connected; we’re all connected >>> Positive resonance + the importance of eye contact

Lazy blog post season is in full effect. This might change now that the lights are up, I’m fully stocked with whisky and nog, and have The Holiday, Love Actually, and Bridget Jones looping on the wall-mounted screen. (So fucking basic.) Or it might not. The possibilities are endless…

In the spirit of the season – but not because of it – I’ve been on a Jorden B. Petersen Podcast binge. Pretty interesting stuff, despite my tendency to resist all things Biblical, but I haven’t put finger to keyboard about them yet. Consider that my Chekov’s gun… Ha!

Okay, now to the serious business: What’s your favorite holiday flick and how do you like to watch it? For example: Die Hard in nothing but tall socks with a bottle of Fireball.


28 Nov | Tu
Warm-up | 3x
Bike x 2:00
Wall ball x 10
SA KB snatch x 5 ea

Work |
A. 4x:
SL DB RDL x 8 (35, 3@ 40#)
½ Kneeling SA press x 8 (25#)
RNT reverse lunge x 8 ea
B. Back squat 5 x 3 [4:00] (145, 2@ 155, 3# 160#)
C. Front squat 3 x 5 [2:00] (115, 2@ 125#)
D. Stepmill x 15:00

29 Nov | W
Work | [See Friday]
A. Bike x 20:00
B. 5x:
Sled push x 20m
Sled pull x 20m
Farmers carry x 20m
SA FR carry x 20m ea
C. Stepmill x 15:00

01 Dec | F
Mobility | 2x
Wall slides x 10
Scap press x 10
Shoulder CARs x 3 ea
Bird dogs x 10 ea
Glute press x 10
Reverse curl-ups x 10

Work |
A. Bike x 20:00 TGUs
B. 5x:
Sled push x 20m (135#)
Sled pull x 20m
Farmers carry x 20m (50/55, 55/60#…)
SA FR carry x 20m ea (40, 45#…)
C. Stepmill x 15:00

Stretch | 10:00

02 Dec | Sa
Warm-up + Mob | 3x
Banded RDLs x 10 ea
Banded rows x 8 ea
Windmills x 5 ea @ 25#

Work |
A. 5x:
Row x 300m
Push-ups x 5
Bird dogs x 10 ea
Bench 5 x 5 {3:00] Snatch-grip RDL 3 x 10 [2:00] (95, 105, 105#)
C1. SA DB Incline bench 3 x 10 {RI] Push press 3 x 5 (75#)
C2. Pendlay row x 10 [2:00] (65#)
D1. Pull-up machine 3 x 10 [1:00] COB hold x :30 [:30] (30, 21, 24)
D2. Deeeips x 10 [1:00] Dip hold x :30 [1:00]

Stretch | 10:00

03 Dec | Su
A. Row x 20:00 (4477m, 2:18)
B. Stepmill x 15:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral step-ups x 10 ea
D. Bici x 15:00

Stretch ‘n’ savor | 10:00


Tu | Right shoulder is bothering me a little bit so I went light on the presses. Squats felt great even without lifters. Gym’s been craysay busy so I had to just snag the rack whilst it was free.

W | Hopped on the bike, but was just not feeling it…

F | Picked up on Wednesday’s workout, but subbed TGUs for the bike because I was feeling like a brat. The sled and carries felt good.

Sa | Shoulder all jacked from sleeping wonky with holiday visitors. The pressing was a no go. Did my best to adapt movements. What would my grade be, TG?

Su | Was sure that row was gonna suck; it was actually awesome! Found a breathing groove, closed my ojos, and cued the gym jams in my earbuds. No lower back fatigue, nada. And those lateral step-ups sure are feeling stronger and less awkward. It’s interesting how the cadence of the stepmill – I keep it at a pace where I am not holding on to the rails at all, and I am not mouth-breathing, usually level 7 or 8 – can help me check that I pressing(stepping) well, without any knee cave and using the flutes. I can not say as much for the dude next to me. No judgement #pantsablaze

I know I’ve been short on protein and veggies the last week or so with all the holiday festivities. Filled the fridge with cruciferous shit and meat, so stocked up there, too, and back in bidnass.

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(s)ass

tina is my spirit animal-01
Tina is my spirit animal

26 April | Tu
Mobility work | 10:00

Warm-up |3x
AD x 1:00
Row x 1:00
Zing zows x 10

Work | 5x
Sled drag x 200m @ 95#
Chinese row x 10 ea (20,25,25,20,20#)
Bench press x 3 (85#)

Handstands | 10:00

25 April | M
Pillars | 3x
GA squat x 5
Plank + fwd tap x 10
Hip hikes x 10 ea
Calf raises x 40 ea variety (just 1x through)

Warm-up | 3x
BB Back squat x 10
KBS  x 10 @ 35#
Banded rows x 10

Work | Back squat 3 x 10 (115#)
Rest x 3:00 btwn sets
4 sets:
GHR x 8 (15#), right into
Wall walk x 1, right into
Jump rope routine x 1:00
Rest x 2:30

Stretch | 15:00


Sunday’s frog pumps definitely did some work on the flutes. They were a nice level of sore heading into Monday’s squat session, which was helpful. It makes it more apparent that those babies are firing and then the flexors don’t kick in. Ten reps = no joke. Old habits die hard and I annoy myself with my inability to push it on the lbs right now. The workout felt good though; perfect for how the body was feeling.

Soreness had really set in by training time Tuesday, especially in the inner rear thighs (adductors of the posterior view variety) and the hammies. The setting sun, breeze, and focused squeezing made for a nice zen sled session. Wrapped up with handstand play and stretch.

Boredom

” ‘I’m bored’ is a useless thing to say. I mean, you live in a great, big, vast world that you’ve seen none percent of. Even the inside of your own mind is endless, it goes on forever, inwardly, do you understand? The fact that you’re alive is amazing, so you don’t get to say, ‘I’m bored.’ ” – Louis C.K.

TIH fuck your selfie
The boredom selfie

Do you ever think about all the stupid shit we concern ourselves with that our ancestors never had time to consider? We’ve built ourselves so much “efficiency”, it will no doubt be our demise. Tasks that are actually important, like maintaining the fabric of the clan or, sheeeit, even feeding ourselves are rushed by to get right to the leisure; diabetes-in-a-box for dinner so we can spend more time in front of a screen, not talking to one another. Weird.

I myself don’t suffer from boredom. Perhaps, growing up in an extremely quiet small town forced me to be creative and entertain myself from a young age. Or maybe, it’s just that I am easily entertained; all that over-thinking is helpful like that. In the words of my young, but wise cousin Britt, “I’m fine with myself.” [Sidenote: I go back to that phrase of his a lot. He was referring to the fact he was standing on a bourgie pier, my aunt’s enormous hot pink handbag dangling from his elbow, but I find it to have a multitude of applications.]

This week’s Freakonomics podcast is all about boredom. Did you know the word didn’t come into usage until the 18th century!? Fascinating. Take a listen. When it comes to experiencing boredom, how do you handle it? Are you fine with(in) yourself, or do you search for the nearest electrical outlet?


01 Nov | Su
Active Rest Day

31 Oct | Sa
O-Lifting
Clean pulls 4 x 3 @110% (145,155,165,165#)
Tall Jerks 7 x 2 @40% (65#)
3 rounds:
Banded kneeling Press aka “John Wayne’s” x 10ea (20#)
Windmills x 5ea (26#)
S-L RDL x 10ea (35#)

Stretch

30 Oct | F
Rest

29 Oct | Th
MFR | 20:00
Work | Recovery
Rotating for 25:00
AD x 1:00
Row x 1:00
Run x 200m
Banded Dead Bugs x 1:00
Lacrosse ball to the face shoulder x 1:00

Stretch | 20:00

28 Oct | W
Morning:
Tower Summit @ Dixie Peak
+/- 3 miles

Lunch:
Pillars | x 3
Reverse table 2(x10)
Glute press x 10
Scaption x 8@:05
Hollow rocks x :30

Warm-up | x 3
TGU x 2 each side
AD x 1:00
Candle sticks x 2 each side
Row x 1:00

Work | x 5
Sled walk x 200m (135#)
RFESS x 8 each side (15# DBs)
Good mornings x 8
AD x 10 cals

Stretch 2.0 | 25:00

Happy Hour:
Olé
Deadlift 4 x 2 (165,185,195,195#)
Snatch Segment DLs 3 x 4 (65#)
4 sets:
Kneeling Pallof Press x 10
Quad Shoulder Tap x 10 ea
Rev Fly x 10 (5#)

27 Oct | Tu
Rest

26 Oct | M
Pillars | x 3
Hanging leg raise 2(x7)
Banded walks x 12
Prone Y raise 2(x8)

Warm up | 3 rounds
RDL x 10 empty bar
Row x 200m
DB reverse fly x 10 reps
Work | Deadlift x 5 sets – 210# base
Rest x 3:00
5 @ 45% (95#)
5 @ 55% (115#)
5 @ 65% (135#)
5 @ 75% (160#)
5+ @ 85% (8 @180#)
– then –
AD sprints 5 x :20
Rest x 1:30 btwn

Stretch | 20:00

25 Oct | Su
Rest Day

24 Oct | Sa
Pillars | x3
Leg drops x 15
Reverse curl-ups x 5
GA Squats x 6
Super bird Dogs x 6ea

Warm up | AD + DUs

Work | Olé

23 Oct | F
Warm-up | 3 rounds
Lunges x 20 steps
Ring rows x 10
Sit-ups x 10

Work | 3 Sets
Deficit Zercher lunges x 10 ea (55#)
Rest x 1:00
Chin-up negatives x 5
Rest x 3:00
3 Sets:
Reverse flys x 15 (5# plates)
DB biceps curls x10 (15#)
Rest x 1:30

Stretch | 20:00


(A week ago) Saturday | Ass: SAF in a good way
Shoulder: SAF in a bad way
No O-Lifting for this chick today.

(Ditto) Sunday | Glutes still SAF. In unrelated news, I was told I look like Sandy B at the laundromat. She must have a movie coming out.

totally see it-1
I’m not sure I see the resemblance…
totally see it-2
Ne’ermind. Totally get it.

Monday-Friday | It was a rough week and I took really shitty notes. Either my back, my tricep, or my hip was “speaking to me” all week. Frustrating. What was that you were saying about how the happenings IN the gymnasium reflect the happenings OUTside of the gymnasium? Funny how that works.

Saturday | I ❤ Oly. Those John Waynes! Mind (and glutes) blown.

Sunday | Hip is feeling better than it did Saturday. But not good enough to try a hike. Just walked the doggie and cleaned the house. Cleaning the house counts as active rest, right? The way I do it, it does, no doubt.

Gonna work on my sleep position. I’ve been slacking on that and maybe that’s what’s triggering the hip and tricep stuff. I don’t know. But I’ll give it a try.

October rearview-01
October was a ride. Going to take advantage of the challenge extension. Hour six of the 24 hour Sunday fast.

 

Living Room Recess

“This is the real secret of life — to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize it is play.” – Alan W. Watts

A few weeks ago, my girl Kate posted an awesome video on her Instagram feed. Contrary to what usually pops up on the social media feed, it wasn’t a clip showing the “perfect” ____ (fill in that blank). The perfect lift, the perfect muscle-up, the perfect straddle-to-handstand… drool. Instead, it was by her own definition, a “FAIL” clip. And I couldn’t have <heart> ed it harder. I loved that it wasn’t just another highlight reel.

The content of the caption is what really got to me. Kate (I feel like we would be friends, so we’re on a first name basis here) talked about taking 20-30 minutes everyday for “play” in her living room to just move around and explore what your body is, or is not (yet) able to do. Just check it out here…

//platform.instagram.com/en_US/embeds.js

Sounds fun, right? And what a good way to check in with yourself as to what’s moving well, what isn’t, what hurts like b-jesus, etc. I have the perfect spot set up in the new Casa de Zeebus for just such a thing. So the hit list for the time being: Sleep, Play, Reads.

What’s your hit list for the week?


21 Sept | M
Warm-up | 3 rounds:
RDL x10
Row x200m
DB reverse fly x10  (5# plates)

Work | Deadlift x5 sets (205# base)
Rest x3:00 btwn
5 @50% (105#)
5 @60% (125#)
3 @70% (145#)
3 @80% (165#)
3+ @90% (7 @185#)
3 sets:
KB single-leg RDL x8ea (35#KB)
Right into
KB swing x10 @44#
Rest x1:30
EMOM x12:00
Wall walks x2 (6 rds)

20 Sept | Su
Rest Day
Hiking | Geronimo Trail
@ South Mountain
5-7 miles depending upon whose app you ask

19 Sept | Sa
Work | Olé Class
Clean + Jerk 5×1 @85% (115#)
RDLs 3×4 @100% (135#)
BTN Jerk:
4 @60% (80#)
4 @65% (85#)
3 @70% (95#)
3 @75% (100#)
2 @80% (110#)

Stretch | 20:00
MFR | 5:00

18 Sept | F
Rolling | 5:00
Warm-up | 3 rounds:
Front squat x10 reps – empty bar
Single-arm band rows x10 each arm
Run x200m

Work | Front squat x5 sets
Rest x3:00 btwn
5 @45% (75#)
5 @55% (85#)
5 @65% (100#)
5 @75% (110#)
5+ @85% (3 @125#)
– then –
5 rounds:
Sled wak x100m (2@115#, 3@140#)
Front rack KB carry x50m; Farmer’s carry 50m back (35# KBs)
GH raise x5

17 Sept | Th
Cleaning floors for time
Protein: 123g


Monday | The right shoulder was buggin’ a little bit. Didn’t feel it too much in the deadlift, a little bit as the weight approached 200#, but it wasn’t feeling good on the wall walks so I stopped after 6 rounds. Also, 2 wall walks OTM can get cha breathin’ pretty good. Here’s the vid of the DL:

Almost Dextered Sansone there giving me advice midway through the lift. Also, totally thought that last rep was ugly when I was doing it, but it doesn’t look so bad in the vid. Maybe could have gotten a couple reps in there…

Sunday | First hike in a while. and the first one to kick off our Summit Challenge practice. I really like the Geronimo Trail; there’s not a lot of traffic and some nice view of downtown. But mostly, there aren’t any people. Did I say that already? Sore glute media (That’s the plural form of ‘medius’, right? OR the butt channel. Hmm…) today. Not sure if it’s from the hiking or the O-lifting, or the combination.

Saturday | Note to self: I gotta get to the gym earlier to warm-up for Oly Class. The C&J’s felt great! Had to remind myself a few times to stick with the Rx weights as they felt lighter than usual  #trusttheprogram

Friday | Front squats felt good, just heavy by that last round. I feel like the abs are the weak point…

The sled drag, rack carry portion was good; those rack carries are always… enlightening.

Thursday | We had a doggy digestion/lack of dog door situation on the homefront, so it was a different kind of workout/rest day.

In other news, I am a winner! I mean, obvs.

pooped pants
I don’t know. It just made me laugh…

But seriously, I won a free membership to the Unbreakable Body program. What?!? That’s right the one with my girl Kate. Haaay! I am still in the initial phase of assessment, but am excited to give it a try.

First day of the second cycle of nutrition challenge is in the books… I’m looking forward to seeing where it takes me, especially with that fasting day and the sleep component. I have a lot of questions but know they will likely answer themselves here in the first week or so.

 

Write That Down

“Don’t argue your path with people. Walk it.” -Unknown

dontyouworry-01

I’m a big fan of the “by hand” anything, especially drawing and writing. When I hear an argument that solidifies my love of the “handmade” even further, I take note. This piece by David Brancaccio touches on the ability of writing by hand to give a person “permission for imperfection”. (And hey, that’s where the good stuff’s lies!) And in this article, the author, Eric Weiner, talks about how writing shit down actually makes you smarter. It’s something called “desirable difficulty”. By engaging with the material as you write it down, you help to consolidate the memory and thus are more likely to recall the information. Boo-yah.

Other than reaffirming my belief in writing utensils and paper, over the weekend I also learned about the biggest key to successful long term relationships. It’s a thing called “Positive Illusions,” that is, your belief – be it true or not! – that your partner is awesome. You can hear more about it here.

So, in conclusion, for the long game bring a Moleskin and some rose-colored glasses.


01 June | Monday
Rest Day

31 May | Sunday
Rest Day

30 May | Saturday
Training | 3 rounds:
Sled pull around the building (120, 95, 105#)
Leg raise x15 (modified)

Stretch | 20:00

29 May | Friday
Workout | Back squat 3×10 @100#
Rest x3:00
– and zen –
3 Rounds:
Single-arm press x5 ea (26, 35, 30#)
Rest x1:00
Chin-over-bar hold x:10
Rest x2:00
– and zen –
GH raises 3×8
Rest x1:00

(Foam) Rollin’ & Stretching | 25:00


Nothing to report on Friday.

Saturday I should have done a warm-up; the first lap around the building was rough. I modified the leg raises to the floor because the hang didn’t feel good on the shoulder.

Sunday and Monday were rest days. I think I went too heavy on Saturday’s sled pulls, at least the first lap as my hip is a little aggravated. Both days I just put in my miles walking the dog.

The rearview for May:

MAY_ rearview-01I took a hiatus from the stats at the beginning of the month. That last dot is beer and ice cream. You can always rely on the Tumblr feed to provide you with conflicting goals:

do what makes you happy
Okay…
ice cream makes me happy
It does… (So does that beautiful font)
pujallmighty42e9699eb1452
Fucking ice cream.

 

Anyway, onward to June… 

06-01-01

 

Easy, Tiger

“Slow down and remember this: Most things make no difference. Being busy is a form of laziness – lazy thinking and indiscriminate action.” – Tim Ferriss

the tigers are here
Bukowski. A tiger tattoo that endures

Dialing it back on a few fronts this week: taking it easy on the hip in the gym, keeping my eyes on my own plate at work, stepping away from some negative shit, and settling down with the caffeine.

Why would you say that?!?


Cinco de Drinko | Tuesday
Warm-it-up | Some:
AD & mobility things

Workout | Cinco sets:
Sled walk x50m
Freestyle x50m (70# sled)
Glute-ham raise x6
Front squat x5 @85#

Stretch | a bit

May the Fourth | Monday
Warm-up | AD until sweaty

Workout | 10 sets:
Bench press x5 @40×0 (3 sets @65#, remainder @70#)
Rest 1:30
Banded chin-ups x5 @40×0 (2 sets w/o band, 4 sets w/ blue band)
Rest 1:30
– then –
3 sets:
Dip shrugs x10 (<—legit)
Rest 1:00
Single-arm DB row x6 @40×0 (20# DB)
Rest 1:00

Stretch + Mobilize | 20:00


Monday’s bench felt good. Added a little weight on the 4th set. The negative chin-ups started bothering me on the right side; I kept catching myself rubbing my elbow and my bicep. I experimented with my grip – wider, closer, overhand instead of underhand – but things just didn’t feel right so I stopped those at the 7th set. The tempo rows were good; my range of motion on my left side seemed limited a bit at the top – I just couldn’t pull that sucker all the way in. Bring it home, tricep! Nah.

I’m pretty sure I did  6 rounds on the recovery because I lost track and didn’t want to short myself. Experiencing some tightness on the right side – hammie, elbow and cuff – but it always feels good to move and get a little sweaty. And the weather was so fucking lovely Tuesday. It was one of those too-nice-to-work days. But I did it anyway. Dammit.

Going through a process of elimination, trying to figure out what the heck triggered the tightness in my hip and back…
Hip thrusts? Nope.
Extreme dance moves? Nope.
Sex Sprain? Sex and the City Rulz.

There is a real shortage of Sex and the City GIFs on the internet, and a person can’t say that about many things. Anyway, the jury is still out on what brought on the tightness.

In my quest to know everything about what is going on with the hip, I found this gem of video. It’s for artists, but is quite informative and entertaining. Wait for the slam dunk around the 8:45 mark…

Whoa. Easy, Tiger.

The Ouroboros

“Live less out of habit and more out of intent.”

Ouroboros

I learned a lot from the time I spent in South America. My first day in Buenos Aires, as my roomates and I excitedly explored our digs, we took note of all it’s oddities; everything  in our apartment was scaled-down in size, “cute”, minimal, but beautiful. (And there was a bidet in the bathroom. Score.) What there wasn’t much of was space. Where were we gonna put all of our shit?! I mean, no way was I going to spend six months in Argentina without bringing every single pair of shoes I owned.

George Carlin is the best. Anyway, what I came to understand as I settled into my new city was that so much of what I thought I needed was superfluous. Of all those shoes I lugged nearly 6,000 miles, I literally wore 3 pairs. If there’s something we have ingrained in us as Americans is this idea of mindless consumption, on so many scales. Our manicured yards stretch our water recources thin and keep our neighbors at a distance. And our ridiculously over-sized homes that we then work to fill with cheap, meaningless shit. Even our ever-expanding bodies are a representation of our excess. Or maybe we are just like gold fish and grow to the size of our environment. Big house, big belly.

We spend so much of our precious time earning money to buy all this shit. I really liked this article on Raptitude, Your Lifestyle Has Already Been Designed. Some of the comments are pretty interesting, too. It makes me want wanna watch Fight Club and listen to the Avett Brothers. But for now, I have to get back to work.

work for your shit


08 April | Wednesday
Mobility | 20:00

Warm-up | 3 rounds
Row x1:00
Wall walk x2

Training | Power clean – heavy single (125, 145, 145, 140#)
– then –
16:00 EMOM:
Evens: hang power clean x4 @50% (115#; last three rds 3@115#)
Odds: hand release push-ups x5 + 15 DUs
– then –
Single arm OH walking lunge 4×20 (26# KB)
Rest 1:30

Stretch | 15:00

07 April | Tuesday
MFR + Mobility | 20:00

Warm-up | 4 rounds:
5 glute-hammies
8 push-ups
30 DUs

Workout | 5 rounds:
Sled walk x100m (135#)
AD x1:00
Fwd-leaning rest x1:00

Stretch class | 20:00

06 April | Monday
Mobility | 15:00

Workout | Back Squat – heavy single (155, 175#)
Rest 10:00
CP Battery: Back Squat xAMRAP @85% (3 @150#)
– then –
Power Clean – heavy single (125, 145#)


Monday – got back up to pre-injury BS numbers! Yay! That power clean though. I’ve hit 145# a few times in the past. But not Monday. Or Wednesday.

Mondays requested recordings:

Wednesday’s heavy power cleans went pretty much like Mondays. But the video… Christian’s position in the frame coupled with the angle of the camera… Bahahaha! I die!

04-08 rearview-01-01-01