Five Minutes, then…

be gangsta-01
There are 1440 minutes in a day; mind that ratio.

This shirt is gangsta.

06 Mar | Tu
Mobility | 3x
Hip CARs x 3 ea
Prone y raise x 10
Popes x 15 ea
Wall wall + taps x 10 (tester)

Work |
EMOM x 30:00:
DL – HPC – TC – FS – PJ (5@95#, 25@105#)

07 Mar | W
Work |
A. Alt walk/jog OTM x 12:00 Stairs x 15:00
B. 5x:
Sled walk (+135, 4@sled+!80#)
KBS x 10 (55#)
Dbl DB row x 10 (25#ers)
C. McGills 4 x :30 [:15]
D. Stairs x 15:00 Bike x 20:00

08 Mar | Th
Mobility | 3x
Shoulder CARs x 5 ea
Glute press x 10
Scap press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
KBS x 10 @40#
SL KB RDL x 8 ea @40#

Work |
A. BS 6 sets [3:00] (145, 155, 165, 175, 190, 200, 200#)
B. Reverse grip RDL 5 x 10 [1:00] (95, 105, 3@115#)
C. Seated cable rows 4 x 10 [1:00] (70#)
D1. DB bi’s 4 x 12 [1:00] (20, 3@17.5#)
D2. Tricep PDs x 12 [1:00] (20#)

10 Mar | Sa
Warm-up | TGUs x 12:00 or so-ish

Work |
A. Stairs x 20:00
B. Row x 10:00 (dang, this felt nice)
C. 4x:
Monster walk x 10 ea
Box step-ups x 5 ea
SL hip bridge x 15 ea
Handstand hold.. walk, walk, walk, hold… walk, hold… hold (! I added this because it felt right. And for fun)
D. Jog x 12:00 Bike x 20:00

Mini-stretch | 5:00-ish

11 Mar | Su
Warm-up | 3x
Cossacks x 10 ea
Wall ball x 10
Banded RDLs x 10 ea
Banded rows x 10

Work |
A. (Sumo) DL 5 x 2 [3:00] (205, 2@210, 215, 220#)
B. EMOM x 20:00, rotating:
PC x 3 (PC – HPC – TC) (5@105, 3@115, 2@120#)
DUs x 30
C. FS 3 x 5 [med lb, fast out of the bottom] [2:00] (125#)

Tu | On a scale from 1 to 10 how much did you feel like doing to the gym tonight? Zero, that’s how much. But since I’ve been feeling like that e’ry night, I don’t suppose I can let that stop me. Rolled in with an EMOM. It was fine. Made me tired. Slept good.

W | Pushing the jog/walk to the morning dog walk because I wanna run oussiiiiiide. Sled got me breathing good. Subbed bike for stares because the latter was occupied.

Th | Feeling the sled in my legs, especially the glutes and yammies today. Squats felt good, though I was pretty sore and it took a while to grease the grove – this despite the fact it was 40 minutes, yes F-O-R-T-Y, from when I walked in the gym to when I started my first working set. Hmm… this might have been (one of) the issues… Anyway, really wanted to join the 200 club. Not today, Batman. Really felt the RDLs in the boot and hams. The lats felt the rows. FELT IT ALL!!! Muah-ha-ha-ha!. Enjoyed the session. Even though it was 2 hrs. Or maybe because of it…

Sa |Holy smokes my upper, outer glutes are soooore. Excellent. Session felt good, though was tougher than I expected. Pushed a little on the machines, I guess. That row – the flow. Muy bien. Swapped out the jog (see notes above) ß However, I need to actually do what the notes say. As of this note, zero jogging has been performed.

Su | Did it anyway.


Which One

“We have two ears and one mouth, and we should use them in that proportion.” -Epitectus

And how will I know you’ll listen?  Which one are you choosing?

And this cracked my up. But if you had to pick one…

09 Aug | W
Mobility | 3x
Wall rotation + slides x 10
Cossack lunges x 8 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Wall ball x 7
SA KB press x 4 ea

Work | Repeat Remix
A. HHPC – HHPC – TC – FS @115#
B1. DB snatch 7 x 3 ea (35#) [right into]
B2. SL hip bridge x 10 ea (20#) [1:00]
C. Lat pull-downs 4 x 10 (80, 4@70#) [1:00]

Stretch-ish | 10:00

10 Aug | Th
Mobility | 3x
Scap press x 10
Reverse curl-ups x 10
Pistols x 2 ea

Work | Repeat-ish
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Cross-over step-ups x 7 ea
Handstand holds
Samurai squats x 3 ea @35#
D. Step mill x 15:00

Stretch | 10:00

11 Aug | F
Mobility | 3x
Wall slides x 10
Bird dogs x 10 ea
Reaching dead bugs x :45

Work | Repeat
A. TGUs 3 x 3 ea (35, 45, 50, 60#)
C1. SA DB Z press 4 x 6 ea (25, 3@27.5#)
C2. Db row x 8 @2113 (25#)
B. Reverse Zerchers 3 x 8 ea (80#) [1:00 btwn legs]
D. 5x:
Goblet squat x 6 @33×1
Jump lunges x 10
FLR x :30

12 Aug | Sa
Shaw Butte Hike
5.5 mi

13 Aug | Su
Warm-up | 3x
Row x 1:00
Wall balls x 10
A-Y-Ts x 5 ea

Work | Repeat-ish
A1. Press 7 x 5 (65#)
A2. DUs x 20 [2:00]
B. 5x:
Goblet squat x 6 @33×1 (35#)
Jump lunges x 10
FLR x :30

Stretch | 10:00

W | I had planned on doing deadlifts, but then last minute decided to do some tall cleans and front squats because they are fun and I haven’t done them at Globo Mountain Ballpark edition. Rolled through the rest of the session. I think I was fighting a bug on the front end of the week – had some seriously low energy. But, better by mid-week.

Th | I dig these cardio sammich format workouts – I mean, for cardio. The the last 8:00 of rowing – involves a countdown that goes something like this:
“More than halfway done!”
*Closes eyes for what feels like 2:00 – nope, that was 34 seconds
*Focuses on fast drive, extending recovery
“Oh look! Five minutes! I can do anything for 5:00!”
“Oh look! Four minutes! I can do anything for 4:00!”
“Oh look! Three minutes! I can do anything for 3:00!”
“Last 90 seconds like you’re on the water… go!”
“Fuck. I love rowing.”
“But let’s not do this again soon, or at least for, like 10 days.”

F | Felt good. Scaled back because of the hike planned for the following morning. The goal is no tricky hip business before or after The Anniversary Hike this year.

Sa | Rescheduled The Hump hike due to t-storms, so we stuck around PHX and hiked surrounded by monsoon-y weather instead. It was pretty great.

stormy shaw
The Start at Shaw Butte

Su | Press felt strong; really felt the pushing through the ground. Part B is the closest thing to AD sprints I’ve found at the globo… so far.

Practice Like You Play

“No matter the situation, never let your emotions overpower your intelligence.” -Jean Houston


Found this article pretty interesting, “The Importance of Psychological Arousal in Athletes”, especially coming off Saturday’s 1RM testing. If there is no time for reading, take a scroll down and check out that image of Csikszentmihalyi’s concept of flow. On the nose.

25 June | Sa
Mobility | 3x
GA squats x 10
OH lunges x 20
Palms-up BB row x 10

Warm-up like you mean it | Fail

Work | O-Lifting
Snatch x heavy single (100#)
Clean and jerk x heavy single (135,140#)

Auxiliary | 3x
Pistol Pause Candlesticks x 5 ea

Get Bendy | 20:00

23 June | Th
Mobility | 3x:
A-T-Y’s x 5
Banded rows x 12
Banded clammies x 12
Side plank + LL x :20 ea

Warm-up | 3x
Wall ball x 7 ( use the 20#er more)
Push-ups x 7
Sit-ups x 10

Work | 4x:
Seated DB press x10 (25, 20# DBs)
Rest x 1:00
Chin over bar hold x 5 @30×3 (jump, hold x 3s, lower x 3s)
Rest x 1:00
Single leg hip thrust 3 x 15 ea (20,15,15,15# DB)
Rest x 1:00 between legs
HS walk x 15 ft (3 attempts, 7′ max.)
Row x 150m (37,36,34,35s)
Rest x 1:00

Stretch | 20:00

Th | Feeling new areas of muscle soreness in my back, especially on either side of my spine above the bra line. The chin-over-bar holds were a challenge, with all the pushing and pulling of late; rep five on the last two rounds I had some scap wings. Couldn’t pull those suckers in. Entered the pain intensity cave on the single-leg hip bridges. Hats off to you, fitness comp chics. (Felt those a a TON in the regions of the booty the day after.) The HS walk + row combo was fun times. 

Sa | Things to work on: consistent warm-up + set-up, the mental arousal, and keeping at the technique; transitioning that difficult task into a simpler one, like Mr. Mitchell was pointing out in the article before the jump. I’m frustrated with my lifting #s. I’ve been feeling so good and yet, the numbers remain stuck. 

Down another 5lbs (One-fiddy-four). This must be the Hawthorne Effect or something; by just observing I am changing my behavior. I’m thinking some time off the grid will remedy that. 

Zodiac Attack-ack-ack-ack

“It doesn’t matter how this looks to other people. If this is something you gotta do, then you do it. Fighters fight.” – Rocky Balboa

my guts-01

Damn you Billy Joel. So unnecessary.

Been a little extra fascinated with all the Zodiac things this week. So far, I’ve been informed of the weaknesses and psychic powers of The Archer. Fun, if not totally accurate.

tinas psychic powers
Tina’s psychic powers are my favorite

16 March | W
A very extensive Warm-up | 3x
AD x 2:00
DUs x 30

Work | O-Lifting
Tall (fast) jerks 6 x 2 (65#)
Back squat + chains 5 x 2 (155,155,165,165,175#)
3 rounds:
Handstand holds!
Seated box jumps x 2
Horiz. pallof press – inside leg forward x 10 ea

Stretch + lacrosse balls | 20:00

Not getting the best sleep this week, so I didn’t push it on the plates. The tall jerks felt much strong than last week’s did, especially the second rep. First rep warm-up! Focused on my footing on the BS; still amazing how much more drive I feel like I have. And that it took me 4 years of hearing the cues to have it sink in. Ooooh. Practiced my pirouettes on the HS holds, and was reminded not to be a little bitch on the yumps by Sprouse. Thank you, Kyle.

Left the gymnasium, went home and fixed the most delicious steak I can remember eating. So I took a pic. #duh or maybe #ugh…


Don’t Miss It

“Every day is a masterpiece, even if it crushes you.” Simon Van Booy, The Illusion of Separateness

who's your master

03 March | Th
Pillars | 3x
Hip hikes x 15 ea
Monster walks x 15 ea
Plank reach thru x 7 ea
Bird doggie x 10 ea

Warm up | gymnasty + light TGUs

Work | 4 sets:
Single arm press x 8 ea (20, 26#…)
Rest x 1:00
Single leg hip thrust x 10 ea (-, 20#…)
Rest x 2:00
EMOM x 16:00:
Evenz: DUs x 30
Odds: DB bench press x 5 + Ring rows x 5 (26#ers)

Stretch + homework | 30:00

Other than being totally shitty at the DUs yesterday, everything felt really good; no tightness in the back, no pain in the hip regions. And I nailed a few handstand pirouettes! I remain unsure how to properly do a banded SL hip thrust so I just threw a weight on my hip bone and went at it. Lots of burn in the glute and hammies, so I figure it wasn’t totally off base.

Weighed in at the doc’s office earlier this week and I have lost 5 lbs of my bourbon weight.

lbs of bourbon
It was a very comfortable December 2015

Good Friday, indeed.

The Shadow

“I guess we’re all two people. One daylight, and the one we keep in shadow.” -Bruce Wayne/Batman


Sunday Evening
A Lonely Roman by Pavel Svedomsky, 1884 | Well, doesn’t this just capture the feelings of Sunday night perfectly? Hey the Broncos got the win, and it was a great weekend, but goddammit if I didn’t fuck up the tiger rug again.

Have you read about Jung’s concept of the shadow aspect? Clearly Bruce Wayne did. From what I understand, your shadow aspect is that part of your personality you try to keep hidden. You know, the one that reveals itself when you find someone drives you completely insane. That’s just you, seeing your shadow.

The part I find most poetic is the belief that the more you try to hide your shadow aspect, the darker and more dense it becomes.

23 Jan | Sa
Work | O-Lifting
Clean pulls 5 x 2 @ 110% (160#)
Clean (high hang + below knee + full) 5 x 1
3 sets:
Lateral wall runs x 5 steps ea direction
Banded shoulder rolls x 20 ea direction
Armadillos x :20 (subbed Banded dead bugs x 1:00)

22 Jan | F
Warm-up | 3x
Goblet squat x 5
TGUs x 2 ea (44#)
Row x 200m

Work | 3 sets:
Ring rows x 5
GHR x 5
Rest x 1:00

RDLs 4 x 4 @5050 (135#)
Rest 2:00

EMOM x 10:00, rotating:
Front rack KB lunge x 10 (26#ers)
Handstand hold x :20 (:20 max)

Stretch | 10:00

21 Jan | Th
Warm-up | 3x
Monster walks x 12 ea
Banded clammies x 12 ea
Banded hip bridge x 12

Work | Back Squat 5 x 2 (125,135,145,155,155#)
4 sets:
Ninja rolls x 5 ea
Lateral wall runs x 5-8 ea direction (5)
Atomic plank tucks x 5

Stretch | 10:00

20 Jan | W
Work | O-lifting
Power clean + 1 hang clean 1 x 7 (105,115,115,125,125,125,130#)
Power snatch 7 x 1 (75,85,85,90,90,90,95#)
3 sets:
Armadillos x :20
Partner planks x :20
HS holds x :20

Some stretching | 10:00

19 Jan | Tu

Warm-up | 3x
Snatch-grip RDL x 5
Body Row x 5
Pulls x 5
Hang-Power x 5

Work | EMOM x 20:00, rotating
Power snatch x 3 @ 75#
DUs x 30
– Rest x 4:00 –
EMOM x 10:00
KBS x 10 (44#)

Stretch | 15:00

Tuesday | Did 26:00 on the first EMOM, the first 6:00 being some supplemental warm-up, with a 65# barbell. Some tightness in the flexors and the low back on the right side.

Wednesday | The snatch felt strong. Must have been all that practice on Tuesday. I dig the armadillos, though it puts all my “Christmas” in one place, which feels weird. 

not that one
Nope. Not that Christmas…
all I got was
That’s the one!

Thursday |  That booty warm up! Took several reps to get that back squat right, kept shifting into the flexors rather than the glutes, but eventually got it right. Single leg ninja rolls are hard! Switched to two-footed version after the second round.

Speaking of footed, have you ever seen the blue-footed boobies?

Likely not the boobies that came to mind. But this is just one, so he’s a booby

Friday | Hips were a little sore, but damn those RDLs. Fun workout; awesome energy in the gymnasium.

Saturday | Slept in a bit so I was late getting to the gymnasium; does walking the dog count as a warm-up? The meaty part of the booty is wiiiked sore (that’s for all my peeps on the east coast in the snowpacalypse). The clean pulls felt good, but the bottom of the clean didn’t so I 86’ed those.


Architecture & Acronyms

“Architects are pretty much high-class whores. We can turn down projects the way they can turn down some clients, but we both have to say yes to someone to stay in business” – Phillip Johnson

Coming off of vacation like…

some chins

So, let’s pull up some Good Fucking Design Advice to light a fire…

Classic Black GFDA_L_rev

(I modified that a little fucking bit, because all-nighters – I don’t fucking think so.)

16 July | Thursday
Recovery Sesh
30:00 Rotating OTM:
Banded Dead Bugs
Bear Crawls

Stretch Class 2.0 | 20:00


15 July | Wednesday
MFR | 6:00
Warm-up| 3 rds:
KBS x10 (35#)
Wall walk x1
DUs x20
Mobility moves

Workout | Back squat 5×3 (125,135,115,115,115#)
Rest x3:00
Single-leg hip thrust 3×12 ea
Rest x1:00 btwn legs
Handstand walk practice x10:00

Stretch Class | 20:00


14 July | Tuesday
MFR | 6:00
Warm-up | 3 rounds:
(Wall) balls x10
Walking lunges x10
DUs x20
Mobility moves

Training | 6 rounds:
Jump rope singles x:30
AD x1:00
Band-assisted dead bugs x1:00
TGU x1 ea side
Banded squat x:30

Stretch Class | 20:00

Tuesday | I need to practice the reverse yump roping. Awkward. The band-assisted dead bugs are legit; I like that you have to work on breathing through them. I don’t think I was doing the band-assisted squats properly as I wasn’t feeling them anywhere. Though the rig and I had some special moments.

Wednesday | Really pumped for the nutrition challenge. The toughest part of Day 01 was drinking my body weight in ounces of water. Hmm. Sentence structure… Also, I’ve got to streamline the food logging process, though I am sure it will get easier as it becomes habit. As far as the workout went, the back squats didn’t feel great on the right glute/adductor region. Hip thrusts felt good though. And it had been a while since I’d attempted handstand walks. I felt really strong inverted for some reason. I’m gonna start just hanging out in my casa upside down.

Thursday | Loved the recovery session! The dead bug- bear crawl combo was fantastic.

The only thing left on my list for the 45DNC (acronyms are the best) are the “before” pics.

before pics
Maybe we’ll save the chaps for the “afters”

I really love how the 45DNC is set up. It’s not about perfection but about building better habits. And that there isn’t any partner penalty bullshit, other than if someone quits. It’s better to post a zero and move on that to say fuck it and DNF. Can’t wait to see what Day 45 brings for the group!

I am going to be able to take a fancy trip with all the money I’m gonna save drinking water instead of coffee