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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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

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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