Unmasked

Man is least himself when he talks in his own personGive him a mask, and he will tell you the truth.” – Oscar Wilde

masked
Padded bra as vessel of truth…?

It turns out using your under things as a sleep mask might be the best place for them… Why naked sleep is better sleep, or additional reasons to justify your nighttime nekkedness.


17 Oct | Tu
Warm-up | 2x
Run x 200m
KBS x 5
Goblet squat x 5

Work | 6:00 Class
Back squat 3 x 5 (135, 145, 155#)
4x:
Row/AD x 20cals
KBS x 10 (44#)
Box jumps x 5 (24″)

Stretch | 15:00

16 Oct | Su
Mobility | 3x
GA squats x 12
Elbow plank + reach thru x 10 ea
Hanging leg raise x 8(2)

Warm-up | 3x
Run x 200m
Palms-up BB row x 10
KBS x 10

Work | Back squat x 1 (145, 155, 165, 175, 185#)
EMOM x 10:00:
1-1/4 Back squat x 3 @ 50% (90#)
-then-
EMOM x 10:00:
Slam ball x 10 (20#)

Stretch | 20:00

15 Oct | Sa
Warm-up | 3x
Row x 1:00 (focus on the knees and he-ips)
DUs x 30
Banded shoulder rolls x 10 each direction

Work | O-lifting – Week 7
Pause clean DLs 3 x 4 (165, 165, 175#)
Tall clean + clean 4 x 2 (95, 105, 105, 115#)
Rack jerk 8 x 1 (2 @105, 4 @115, 2 @110#)
3x:
Ring leg curls x 10
Reverse row sit-backs x 6

Stretch | 15:00


Sa | Tight low back, right side. All good minus the jerks, which felt slow and heavy.

Su | One-an-a-quarters and some slam balls. Yeeees. Felt good. Saving my OH lockout skills for Monyay’s Grace.

M | Raincheck on the Grace; required a rest day. Took it

Tu | Felt every muscle in my booty and hammies traversing the stairs into and out of work. The class workout was some much needed recovery. The BS felt sooo good, solid. Fired up in a very good way.

tumblr_o8f2e5fo301qz6f9yo1_500
Adding protein to your morning hot cereal is a terrible idea. Trust me, you won’t wanna stick it in your mouth. Protein powder in water: good – or at least chuggable. Baaab’s Creamy Hot Cereal: so tasty. Together: like a cement mixer that won’t get you drunk.

Really focused on the sleeps this week and the timing and quantity of quality eats. 

Imagined Orders

“I will not live by rules that make no sense to me.” – Evan Tanner

I bet not

Too much to say, so I’ll just share this podcast, Choosing Wrong, on athletics, politics, relationships, and how the NBA ego killed the granny shot.


17 July | Su
Active Rest/Recovery

MFR | 10:00
Mobility | 3x
GA squat  x 10
Wall press x 10
Banded rows x 10
Hip hikes x 12 ea
Prone Y raise x 12

Auxiliary | 3x
Rev row sit-backs x 6
Pistol sticks x 5 ea
Ring leg curls x 8

Stretch | 20:00

16 July | Sa
MFR Lite + Coffee | 10:00

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 30

Work | O-lifting – Week 3
Tall clean + jerk 4 x 3 (105,105,115,115#)
Front squats + chains 4 x 3 (155#)
3x:
Reverse GHD x 10
SA squat x 5 (20#)

Stretch | 10:00

15 July | F
Mobility/Warm-up |3x
Scap press x 10
Elbow plank + front tap x 8 ea
Wall balls x 7
Push-ups x 7
Banded bridges x :45

Work | x 25:00, rotating:
Farmer’s carry a heavy chic from the o’head door to the green rig. (No heavy chics available. Used 53# KBs)
AD x 1:00
Deadlift palms facing out x 5 (155#)
Single arm press x 5 ea (30#)
Row x 1:00

Stretch | 20:00

14 July | Th
The Mobility | 3x
Rev Table x 5 @ 5s
Bird dawgs x 10 ea
Scorpion x 5 ea

The Warm-up | 3x
KBS x 7
Wall walk x 2
Palms up BB row x 10
Rev curl-ups x 10

The Work | Hip thrusts 4 x 10 (115,125,135,145#)
Rest x 2:00 btwn sets
4x | Chinese rows x 10 ea (20#)
Rest x 1:00
Single arm press x 5 ea (30#)
Rest x 1:00
GH raise x 10 (15#)
-then-
Hanging bent knee raise 4 x 10
Rest x 1:30

The Stretch | 20:00


Th | Rolled thru.

F | Ditto.

Sa | Check.

Had a really great time with the crew checking out Babyface Matt & Asshole Joe’s comp on Saturday. Great inspiration for getting/keeping after it in the gymnasium. Visiting other facilities really makes a person appreciate their own. DTP: We’re Huge. And have a park. Lot’s of gr-ass.

The Monday-Tuesday combo was the impetus for much muscle soreness in the the glutes and hammies for the duration of the week.  

nevah evah
Choosing wrong, indeed

Ka-Boom!

IMG_4960

This has nothing to do with anything here, but I can’t stop laughing. Solidarity, sista!


15 March | Tu
Pillars | 3x
Wall rotations + press x 10
GA squat x 10
Banded clammies x 15 ea

Work | 5 rounds:
AD x 1:00
Sled pull x 100m @ 115#
Row x 1:00
Farmer’s carry x 100m (44#ers)
Banded hip bridges x 1:00

Stretch | 10:00

π | M
Pillars | 3x
Single-leg elevated hip bridge x 8 ea
Plank + reach thru x 8 ea
Hip hikes x 15 ea

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 30

Work | Deadlift 5 x 1 (175,185,195,205,210#)
3 sets:
RFESS x 8 @30×1 (10# DBs)
Right into
AD x 1:00
Rest x 3:00
-then-
Banded dead bugs 4 x 1:00
Rest x 1:00 btwn


Tuesday just did a recovery-ish session. Was up ’till the wee hours for work, so just rolled through. 

Monday’s DLs felt pretty good. How can 205# feel pretty easy and 210# feel like [something way really heavier]? Here are the vids:

The RFESS + AD combo was fun times; lots of burning in the legs and flutes + heavy breathing.

stuck at 205
When your RF of the RFESS is trying to do the work

Pretty sore from all the ab work on Saturday, which made it really easy to feel the dead bugs. Doing it with Cons feels like you have some bricks strapped to ya feet.

 

Fishbowls  

“Sympathy’s easy. You have sympathy for starving children swatting at flies on the late-night commercials. Sympathy is easy because it comes from a position of power. Empathy is getting down on your knees and looking someone else in the eye and realizing you could be them, and that all that separates you is luck.” – Dennis Lahane

Just like you
Click image for source

Recognize the fishbowl you live in.

And that we all come from the same place. So, more empathy, more engagement, less eyebrows.

(Those were my two favorite ear snacks this week. I’m leaving it to you to have to listen and draw the parallels yourself. Mu-ah!)


13 Sept | Su
Rest Day
Protein: 103g

12 Sept | Sa
MFR | 5:00
Mobility | 15:00
Work | Snatch 1RM
x5 @65% (65#)
x5 @70# (70#)
x3 @75% (75#)
x3 @80% (80#)
x2 @85-90% (85#)
x1,1,1 (100, 100, 95# (PR), 100)
Snatch pulls 3×3 @110% (105#)

Stretch | 20:00
Protein: pig ears + chocolate cake

11 Sept | F
Mobility | 10:00
Warm-up | 3 rounds:
AD x1:00
RDL x10
Front squat x10
Push-ups x5

Work | 30:00 EMOM!!!
Evens: power clean x3 reps @65#
at 10:00 + weight (85#)
at 20:00 + weight (105#)
Odds: push-ups x5 + AD x:30

Stretch Sesh | 20:ish
Protein: 106g

10 Sept | Th
MFR | 5:00
Warm-up | Mobility + DUs

Work | C&J x1 (125,135,135#)
Front Squat 3×3 @85% (130#)

Stretch | 15:00
Protein: 147g

09 Sept | W
Rest Day

08 Sept | Tu
MFR + Mobility | 15:00
Warm-up | 3 rounds
Bench press x10
Pull-up scap work x5-8
Jog x200m

Work | Bench press 4×1 (95,105,110,110#)
Rest x3:00
– then –
5 sets:
Hanging leg raises x5 perfect reps
Right into
GH raise x5
Rest x1:30

Stretch | 20:00
Protein: 140g


Tuesday | So many bench vids. Here’s the heaviest one I completed. Yep, still 105#:

And here’s an attempt at 110#:

Wednesday | Stayed up way too late Tuesday night and paid for it ALL day Wednesday. And then ended up taking a rest day because of how crappy I felt. This week I am re-committing myself to the sleep.

Thursday | Sore abs from hanging leg raises. I like that. The clean part of the C&J felt great. I haven’t done a heavy jerk in a while – and having missed the last two weeks of Oly class, well, that didn’t help. The barbell is plenty high enough. “Just” need to get my ass under it.

Friday | Feeling some tightness in the back on the right side. Despite that Friday was pretty great. I felt good and you know how I feel about the EMOMs.

Saturday | Fuck yeah snatch PR!

PR dance
Nailed it

Not making giant leaps over here, but I’ll take 5# jumps, no doubt. Celebrated with Jorden at Crudo. Okay, maybe we had ladies night dinner plans, but why not turn it into a celebration. 

Sunday | Fuck. Yes. Football.

Who’s Your Kevin?

“You are just me, living a different life.” -Aubrey Marcus

the first Kevin I think of
The first Kevin that comes to mind… handling the groceries like a boss

I’m not sure if it’s the pool or the remote location, but house-sitting seems to have taken my podcast consumption to another level. Having caught up on all my usual ear snacks, I sought and found a new-to-me podcast and, oh man, was it good. The Rules of Success Podcast Episode #40 features Kate Galliett. I found it to be an awesome conversation. I’ll tease you with what I found to be some of the highlights:

  • Who’s your Kevin right now? Who are you Kevin to? Who are the people who are helping you develop as a human?
  • There’s more than one road to Rome. But not Ahwatukee.
  • Take what’s good and leave the rest. There’s something to take away from any situation.
  • How you do one thing is how you do everything. If Kevin trains with shitty form Kevin carries the groceries with shitty form. I think you could extrapolate this further, too. How you train is how you work is how you love, etc…
  • We find who we need to. How neural drive can translate to the intangible components of life, pulling energy and people to us. It’s the Law of Attraction!

So, who are your Kevins…?


19 July | Sunday
Active Rest Day

Dog-walk + an aerial fitness class
DTP 45DNC Day 05 (10)

18 July | Saturday
Mobility | 10:00

Workout | EMOM x30:00 (95#)
Deadlift – Hang Clean – High Hang Clean – Push Press
swapped Front Squat for the Push Press half way through

Stretch Class | 20:00

DTP 45DNC Day 04 (10)

17 July | Friday
Workout | 30:00
AD x5:00
Wall balls x5

Stretch | 20:00

DTP 45DNC Day 03 (10) 


The last few workouts have been all about keeping the wheels greased and seeing how the body feels. I’m a good kinda sore from the barbell EMOM on Saturday. Sunday’s aerial fitness class focused on stretching and mobility, and that felt good. I continue to work on sleeping in a good position, trying not to irritate the shoulder or the hip. Things are moving in the right direction; I’m feeling better than last week.

Coming off the first weekend of the Nutrition Challenge, I found that I’m eating more carbs than I thought I was, though the Qwest bars could be a contributing factor. As I’ve killed the box of bars already, I’ll be switching to the protein powder this week. We’ll see how that changes the breakdown. I’m still working on getting that protein number up to where it should be, but being back in my own kitchen can’t hurt.

I’ve exceeded my daily allotment of calories as determine by My Fitness Pal on two of the challenge days so far. I don’t sweat it because I don’t log my activities. It’s my understanding that the calories are a rough target, but that we should put more emphasis on hitting the macros. I suppose this depends on the individual and where they are at. How is that ALWAYS the answer!?

I don’t log my activities because it seems so imprecise, so relative. What one person considers rough, another might find easy. This article from NPR links to an activity compendium which is very extensive and very specific. Where do you draw a boundary between exercise and activity? My personal aim is be more active overall, so I try not to compartmentalize which activity “counts” and which doesn’t. But then again, I guess it comes down to the individual.

So when it comes to the fitness apps, and life, the benefit isn’t in the tool, it’s in how you use it. Thanks, Katy Bowman.

07-19-01

Huh.

“The unfed mind devours itself.” -Gore Vidal

google search that

The highlight from this weekend’s consumption of podcasts goes to Adam Savage of Mythbusters and his talk on curiosity and discovery. Listen here or watch his TEDtalk:

“The discovery is not the end of a line of looking for something, it’s tangential to it, because something happens that you didn’t expect. [T]he phrase that typifies real discover isn’t ‘Eureka!’ but ‘Huh. That’s funny.'”


14 June | Sunday
Active Rest Day

13 June | SaturYAY!
Warm-up | 3 rds:
Row x:45
OH Walking Lunges x10
Banded walks x5 ea
R Kelly’s
DUs x20

Training | RFESS 3×8 (10,10,15# DBs)
Rest 1:00 btwn legs
– then –
Deadlift 4×1 (185, 200, 210, 220-#)
– then –
EMOM! x10:00
KBS x10 @53#
Express Stretch | 10:00

12 June | Friday
5:00 class with Cassie!

Warm-up | 3 rds:
Wall ball x10
OH Walking Lunges x10
Banded Rows x10

Training | Back Squat 3×5 (125, 135, 145#)
Power Snatch 5×3 (65, 65, 75, 80, 75#)
“5:00 Abs” | Rotating x1:00 ea:
KB Dead Bugs (26#)
Capt Morgan’s – R
KB Dead Bugs
Capt Morgan’s – L
KB Dead Bugs

Stretch Class | 20:00

11 June | Thursday
MFR | 10:00
Warm-up | 4 rds:
HRPUs x5
Wall walk x1
DUs x15
Mobility

Workout | 5 rounds:
Incline DB/KB bench press x5 (30# DBs)
Rest x1:00
Pendlay rows X10 (65#)
Rest x1:00
– then –
4 rounds:
Stationary dip lower x3 reps
Rest x1:00
DB flys x12 (10# DBs)
Rest x2:00
– then –
AB roll-outs 3×10 reps
Rest x1:00

Get bendy | 20:00


Thursday | Felt more tricep with the incline bench. The ab roll-ups are awkward. Barbell Butt Test: Pass! Now, to work on the bounce.

Friday | … was awesome! So happy to have CR back in action! Felt some soreness in the lower back but the barbell movements felt good. Motion is lotion. Freaking loved the 5-Minute Abs. Why are Capt Morgan’s so hard?! More cape.

Saturday | Overdid it on the snatches or perhaps it was that coupled with the dips, but the right shoulder was tight. Performed some extra stretching and some gentle MFR.

Oddly enough during the RFESS I felt a clicking on the right side, inner thigh. Felt a clicking? I know – feel is to touch, as click is to sound – but that’s the best way I can ‘splain it. Something is tight in ma leg! Perhaps I require some additional reactive neuromuscular training. (I just wanted to drop that Technique WOD lingo up in this bitch so maybe I will remember it. )

Found the answer as to why I was fucking exhausted all week. I’ve never felt that my lady times effected my performance. Apparently they do. I might have just over-shared. Sooorry.

lady times talk whatever
No apologies

 

06-14-01

Categories

“I think what I feel fortunate about is that I am still astonished – that things still amaze me. And I think that that’s a great benefit of being in the arts, where the possibility for learning never disappears; where you basically have to admit you never learn it.” – Milton Glaser

It’s Tuesday, the toughest day of the week. Monday you’re riding the weekend buzz; Wednesday you’ve got Friday in your sights. So, Tuesday we listen to Ira Glass and remember to trust the process…

Diane Rehm caught me off guard this week when she casually mentioned that she didn’t go to college. Isn’t it interesting the assumptions we make about people; how we categorize and correlate based on our personal experience and filter? I just assumed she went to college because she’s so good at what she does – and so successful. Huh.

I wish Diane would have had the authors of Sex at Dawn (yes, I am obsessed with that book) on this week’s show, Is There a Science to Falling In Love?. I think they could have added an intersting perspective on the conversation. Speaking of my new favorite book, it’s a part of the lastest TED radio hour, 7 Deadly Sins. Who knew Gilligan’s Island had such depth.


09 February | Monday
5:00 class with JK!!

Mobility + Roller | 15:42

Warm-up | 4 rounds:
Row :40
Wall ballz x5
Push-ups x5
KBS x5

Workout |
Deficit DLs 4×3 (185#)
Rest btwn rounds
– then –
4 Rounds for meters: (198, 192, 182, 192)
Row :40
Wall balls x10
Burpees x10
Rest 3:00

Stretch Sesh

08 February | Sunday
R + R

07 February | Saturday

Partner Workout | 30 reps of: (8:52)
Box jumps
Jumping pull-ups
KBS
Knees-to-Elbow
Walking Lunges
Push press
Wall balls
Burpees
DUs

Stretch | 20:00


Paired up with the incredible Krista Wood for the partner workout on Saturday. It was a little short and in retrospect I should have loaded up a barbell and pu tin some open gym time.

Went to the fights Saturday night and stayed up past my bedtime so Hiking Sunday turned into Rest Sunday. 

Monday’s workout involved a lot of heaving breathing. And recovering. And repeating. ‘Twas my first time performing deficit deadlifts; definitely see how those can work the weakness of the pull from the floor. I was happy to see that I am back at my pre-hip issue pace on the erg, though that fell off on rounds three and four. 

Checked in with my averages on my sleep app the other day…

Sleep Qualtiy 02-10-15

Sleep Quantity 02-10-15

 

Sleep is so magical and yet it’s really hard to prioritize. Why is that? I like to lie to myself with how productive I could be if I just slept a smidgen less, even just an hour. But in reality…

sleep truth

 

02-09