Save As

typing612p
612: Accept that you have less control than you want | Paul + Wendy Projects 

My assigned Thursday workout scared me. I believe it to be true that I suck at pulling and pushing, so the thought of eeking out some bench press and strict pull-ups, well, I certainly wasn’t “handstands and pistols” kinda pumped about it.

As I stepped up to the rig to add a second assistance band for the pulling portion, I asked myself how I’d worked to change “this” – “this” being that “Motherfucker-I-still-don’t-have-dead-hangs/dread-at-working-through-something-I’m-seriously-terrible-at” feeling?

My answer was honest, but not the one I’d like to be able to give in response: not much. I hadn’t been working on it. Going through the motions (by, say, overhead pressing some light lbs you know you can nail, shrouded in the safety of the “proper form” umbrella – which is absolutely important, but also an easy scapegoat) isn’t the same as working toward something, Gunz. You know this.

And that, my friends, is how six banded pull-ups lead me to question my existence, over a few rounds of scotch.

The end.

Tyrion FTW.gif

Haha! Just jokes! Though I did call it a night at the gymnasium. Revelations are exhausting; as is watching a group of clueless souls follow a mind-blowing 1-10-1-10… prescribed back squat rep scheme in the “XF” class. Know when to say when, indeed. Or when to ask questions…)

Walking away from that failed Thursday workout, I realized that I need to reacquaint myself with my fears. And instead of conveniently forgetting them, keep them on-deck, and use them bitches for my benefit.

This nugget from Max at the TTT sure was helpful. I like how he describes himself as being “intimate” with is fears, applying a positive connotation with something many of us like to keep in the shadows.

Along the lines of finding and acknowledging our hidden drivers, this read by James Clear on the schemas is pretty great too; our underlying beliefs persist – and have the potential to seriously hold us back.

How would you re-tell the legend of “The War of the Ghosts”? What are your “Save As” Schemas that shape your narrative?

Save me from myself
Sweet baby Jesus, save me from myself

11 Mar | Sa
Warm-up | 3x
AD x 1:00
Wall walk x 1 + taps x 10
Palm-ups BB row x 10
Slam balls x 7 @ 20#

Work | Solo Oly
A1. Pressing snatch balance 4 x 2 (70, 70, 70, 75#)
A2. Heaving snatch balance x 2
A3. Snatch balance x 1
B. Snatch 10 x 2 (85, 90, 90, 95, 95, 95, singles @ 95, 100, 105, 110# [PR])

12 Mar | Su
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Bird dogs x 10 ea
Side plan + leg lift (aligned AF) x :20

Warm-up | 3x
Wall balls x  7
Single-arm banded rows x 10 ea
DUs x 20

Work | [Do over Thursday]
5x:
Incline bench x 3 (80, 80, 85, 85, 90#)
Rest x 1:00
Banded pull-ups x 6 (blue + green)
Rest x 2:00
-then-
AD 30/30s x 20:00

Stretch | 15:00

13 Mar | M
Warm-up | 3x
Row x 1:00
Single-arm DB press x 8 (15#)
DUs x 20

Work | 10x:
Back squat x 5 (115, 2 @125, 3 @ 135, 4 @ 140#)
Rest x 1:00
Wall walk x 2
Rest x 1:00
-then-
5x:
1-1/4 Front squats x 3 (95#)
Rest x 1:00
Banded hammies x 5 ea (blue)
Rest x 1:00

Stretch | 15:00


Saturday | That transition from pressing to heaving is trippy as fuck – getting my lats to fire fast. Baby PR on the snatch. Since it’s Open season we might be tempted to call that a squat snatch. Laaaaawd. 

Sunday | A second attempt of Thursday’s workout. Felt much better. I want some science on why the AD rides so differently from the assault bike: the OG AD has me feelin’ it in my hammies and my quads, not ALL quad like on the ass(ault) bike – ironically named. Hmm.

Pull-ups are my nemesis, but just like with the last one… I will conquer you, nemesis! Here’s some footage and analysis to start the siege:

Monday | Walked away from the back squats wondering if I should have done the sets across and/or heavier. I was expecting to feel more fatigued by the last set than I did. That second sip of air is like a switch to the glutes. I’m thinking it must keep me more up right and then those guys stay engaged better…? But I might merely be suffering from delusional cognitive bias. Tricky.

Commas

“Sometimes all we need is a three-breath moment of clarity,
to remember who we are,
why we’re there,
and what comes next.”
Greg Walsh

the-best-thing-on-the-internet
The best thing on the internet. Period.

Continuity, cohesion, and complacency


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27 Feb | M
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea (20#)
Rest x 1:00
COB x 5 @ 30×3 (Failed on 4 set 4, 3 set 5)
Rest x 1:00
-then-
RFESS 3 x 10 ea (25, 30, 30#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (last set :20 static hold)
Row x 150m (:33, :32, :33, :34)
Rest x 1:00

28 Feb | Tu
Mobility | 3x
Wall slides x 10
Single-leg adductor squat x 10 ea
Reaching dead bugs x :45

Warm-up | AD x 10:00

Ee’ry 3:00 do KB things x 5 ea + DUs x 20
Work | [Favorite – “The Babe”]
4x:
Box squats x 5 (115#)
Hip thrusts x 10 (125, 135, 135, 135#)
GH raise x 10
Rest x 2:00
-then-
EMOM x 10:00
KBS x 10 (53#)

01 Mar | W
Warm-up | PVC and DUs

Work | O-lifting – “The Closed”
Muscle snatch [build] 4 x 2 (55, 65, 75, 85#)
Snatch balance + OHS [light + fast] x 3 sets (75, 85, 85#)
Snatch 10 x 2 [across] (85 & 95#)
Pistol and handstand progressions (ran out of clock) 


M | What aerobic capacity? The HS to row sprints were fun times.

Tu | Up the lbs on the box squats next time. Didn’t push today because tomorrow is Oly. 

W | Woke up with my meat wings (some people call those lats) sore to the max. Morning Afternoon All day DOMS from Monday’s pressing and tempo holds got me like: 

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Oh hey! It’s J! But silent #yourwelcome

Probably should have taken a rest day as it’s been something like 10 days in a row on the workouts. Yes, I do know better. But, I was eager to give the lifted kicks a try, and absolutely needed some MFR on the lats. Hit a wall pretty quickly after the muscles snatches – it’s hard to lock out fast when it hurts like hell to straighten your arms. Thursday is a rest day.

UGHs

“Here is the truth about self-discovery: it is never without cost.” -Angela Flournoy

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Discovery meets Wildlife Wednesdays

Some revelations whilst shining a light on the shadows: totally cool with being an UGH, and some gifts come in ugly wrap.


18 Feb | Sa
Warm-up | 3x
PVC moves
DUs x 20
Slam balls x 7
Scap press x 10

Work | O-lifting – Week 6
A. Snatch high-pulls 2 x 5@100% (110#)
B. Segmented snatch [1″ – BTK – MT] 8 x 1 (75, 80, 4@85, 90, 95#)
C. High-hang snatch + OHS x 5 @80% (85#)

Stretch | yeeeees x 20:00

20 Feb | M
Mobility | 3x
Wall slides x 10
GA squats x 10
Sl elev hip bridge x 10 ea
Side clammie hold x :25 ea

Warm-up | 3x
Wall ball x 7
KB swing – snatch – goblet – SA swing – RDL x 5 ea
DUs x 30

Work | [From the archives]
A. Front squat 5 x 1 (145, 155, 160, 165, 170#)
Rest x 2:00 btwn
B. EMOM x 10:00 @ 50% of A:
1-1/4 front squat x 3 (85#)
C. TGUs x 15:00 (40# BB, Up on ea @ 70# KB)

So much stretching | … gon happen Tu-morrow

21 Feb | Tu
Mobility | 3x
Hip hikes x 15 ea
Glute press x 10
COB hold x :20
TVA drops x 15

Warm-up |3x
AD x 15 cals
Wall walk x 2 UB
Single-arm banded rows x 10 ea

Work | 5x:
Row x 1:00
Front rack carry x 50 m (44# KBs)
Tire hits x 20
FLR x 1:00

Stretch | like a motherfucker


Sa | Coach cues midway through part B totally turned it around for me; I was cheating on the sweep by bringing my hips forward rather than using lats and mid-back to pull. The before and after was awesome. Noted for next time.

M | Not super excited to train, but the body felt good and the head needed it most; a job for TGUs fo’ sho’ yo.

Tu | I really like the response from the workouts that start with a heavy single barbell movement and move into an EMOM of a related movement at light weight. I’ve noticed no matter my headspace, it’s gets me to refocus my distracted mind. Tuesday’s workout was a nice way to alleviate some of the soreness in the booty and the legs from the many front squats. The front racks carries and “rest” are typically most challenging. The aftermath, according to poke-a-muscle, was that my lower traps (and mid-back) did lots of work today.

I got to wondering why we classify meat according to color. It turns out even my (m)eats are slow-twitch.

Going HAM

“As a voter you throw your penny, you throw it into the sea. But you can be thunderous in your own life. Be good to the eight people around you. Goodness is viral…” -Henry Rollins


27 Jan | F
Mobility | 3x
Glute press x 10
Prone y raise x 10
Reaching dead bugs x :45

Warm-up | 3x
AD x 1:00
Wall walk
RDL x 8
BB row x 8

Work [from the archives] | 8x:
Deadlift x 3 (185#)
Rest x 1:00
Death march x 10 steps (35# KBs)
Rest x 2:00
-then-
EMOM x 10:00
KB snatch x 5 ea (35, 44, 44, 44, 44#)
AD x :30

28 Jan | Sa
Warm-up | 3x
PVC moves
DUs x 30
Slam balls x 8

Work | O-lifting
Clean pulls 2 x 4@115% [across] (175, 175, 185, 185#)
Sled + sprint x 5 [PAP] (4@235, 280#)
Snatch + OHS [find the bottom and chill there] 6 x 1 (75, 75, 85, 85, 95, 90#) 

No stretch | Sub meeting


F | Yes.

Sa | Nothing to report. At some point so much feedback simply becomes noise.

Pillows

“Don’t believe everything you think.” -BJ Miller, MD

So then that’s Dr. BJ, amiright?

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Explosions 2.0 by Ken Hermann

Dropping bombs with DJ Khaled


05 Jan | Th
Mo-buhl-eyes |3x
Cossack lunge x 8 ea
Cobra x 8
Hanging leg raise x 8

Warm-up | AD x 5:00
A-Y-Ts 3 x 5 ea

Work | “A”
3x: Run x 400 m
Pendlay row x 10 (65#)
KB push press x 10 (did the Zerchers here @ 75#)
-Rest x 2:00-
“B”
4x: KB snatch x 3 ea + 5 swings + 5 RDL ea (44#)
Zercher squats x 10 (did the KB push press here x 35#ers)
-Rest x 2:00-
“C”
5x: Single-leg banded hammie curls x 5 ea (blue)
Pallof press x 12 ea (red)

Stretch | 10:00

06 Jan | F
Moblity | 3x
GA squat x 10
Scap press x 10
Moster walks x 10 ea

Warm-it up | 3x
AD x 1:00
Banded rows x 12 ea
V-ups x 10

Work | Chin-over-bar holds 3 x 20s, rest x 1:00
Ring dip holds 3 x 15-20s, rest x 1:00 (15s)
Pistols 3 x 5 ea, rest x 1:00

Stretch | 15:00

07 Jan | Sa
Mobility | 3x
Bird dogs x 10 ea
Wall slides x 10
Side clammie holds x 30s ea

Warm-up | 3x
Slam balls x 5 @ 30#
Wall walk x 2 UB
DUs x 30

Work | O-lifting – Week 1
Snatch x heavy single (85, 95, 95 , 105, 105, 110, 115#)

Auxiliary | 3x
Reverse row sit-backs x 6
Ring leg curls x 10
Handstand walks for distance (12′ PR)


Th | Totally fucked up the components of the workout, switching the Zerchers and the push press. A blossoming sinus infection reminded me of the importance of breathing #mouthbreather. Digging the KB work. And was surprised at how much I got the shakes during the Pallof work, which I did split with rig facing leg forward. 

F | Was thankful for the lighter day; had it been any more work, I’d have taken a rest day. The ring dip holds are really challenging; fought for 15 seconds each round. Phase II sinus crap turned then pistols into a cardio session. 

Sa | Wasn’t a spicy day with the barbell; failing at 95# was a pretty good indicator. Had the air brakes in full effect. I don’t get it; I’m mobile enough to get low with a load overhead; why am I not able to get there in the receiving position with the snatch? Many more reps to come. And lifting shoes. Here’s a compilation of the heavy singles:

Was perusing for some old lifting vids and stumbled upon some pics from the last nutrition challenge. Thought it’d be fun to take some currents and compare. The lighting and threads are different, but I think I see the delta; I certainly know I feel it.

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Top: 45-Nutrition Challenge “befores” (July 2015) Middle: 45DNC “afters” (Aug 2015) Bottom: Today (It’s January of 2017 – welcome!)

Fortunately, my sinuses have not exploded through my face and are feeling better; I’m excited for the week ahead – training and the others.

Year of the Lens

“The camera is an instrument that teaches people how to see without a camera.” -Dorthea Lange

great-shit

Ah, anyone else here enjoy looking back at it – the year in rear view? Reflecting upon what you learned; what you didn’t; what you let atrophy, by choice or by happenstance. Examining whether your aperture opened up or constricted. Checking your exposure. Oh man, there are so many photography metaphors, but then, that’s what I’m looking for (hint, hint, 2017)…

This interview with Anthony Bourdain, well, it provoked some (re)considerations. I’ve spent more than one summer afternoon hibernating from the heat with a Parts Unknown binge; that guy has a way of framing things. And he asks really good questions. His answers – and how and what he pulls together in response -proved to be just as insightful.

“The camera’s a liar. It only tells the part of the story we want you to see.” -Anthony Bourdain


27 Dec | Tu
Warm-up | 3x
Row x 250m
Barbell x 5 ea: clean – front squat – push press – back squat

Work | Courtesy of CrossFit Beo
Clean + Jerk:
x 2 + 1 @ 75%
x 1 @ 80%
x 1 @ 85%
x 1 @ 90%
x 2 @ 80% (135#)
-then-
“Fran” [modified] (10:26)
21-15-9
Thrusters @65#
Jumping pull-ups
Row for cals

29 Dec | Th
Mobility | 3x
Wall slides x 10
Glute press x 10
Scap press x 10
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Wall ball x 7 @20#
DUs x 20
Banded rows x 10

Work [From the archives] | 10x
Back squat x 4 (4 @135#, 6 @ 145#)
Rest x 1:00
Wall taps x :30 (Sub: hip taps)
Rest x 1:00
-then-
5x:
Single-leg KB RDLs x 10 ea (44#)
Rest x 1:00
KB snatch x 5 (35#)
Rest x 1:00
5x: (4:29)
KBS x 15 @ 35#
DUs x 30

Mini-stretch | 7:00

30 Dec | F
Mobility | 3x
GA squats x 10
Prone y raise x 10
Banded clammies x 10 ea
Side plank + leg lift x :30 ea

Work | x 30:00, rotating:
AD x 30 cals
Sled pull x 100m (90#)
TGU x 1 ea (53#)
FLR x 1:00

Stretch | 10:00

31 Dec | Sa
Mobility | 3x
Wall rotation + slides x 10
Single-leg adductor squat x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
Slam balls x 7
DUs x 30

Work | O-lifting – Bonus Week
Snatch balance 3 x 2 (75#)
Snatch pull 3 x 3 (115, 135, 145#)
Snatch + OHS 6 x 1 (75,85,85,85,95#, -)
Segmented snatch [1″ – BTK – ATK] 4 x 1 (85,85,95,90,90#)


Tu | Dropped in to a local affiliate hoping to get some time with a barbell… and got Franned. Hahaha! It was actually really great – I enjoyed their scaled version with the rowing. Warmed up with some cleaning and jerking. I’m happy with how the jerking is feeling these days; the marker is moving. And my cousin did so great! Looking forward to see if she catches the iron fev-uh.

Th | Felt the glutes doing work. The right shoulder hates wall runs, but is cool with the hip taps. So, taps it is. (And maybe it’s time to incorporate some Handsome Matty into the shoulder mix.) The KB snatches felt wonky. That would be because I did them without a swing. Holiday brains. Took some vids to check my form, so you can see for yo’self: 

F| <—Yes! Efff! So effing sore: glutes, hammies, mid-back. Felt way better post-workout. Check.

Sa | Can’t believe the level of soreness still from Thursday. The snatch pulls felt really great, but fatigue set in fast #likeaboss #funny

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…