Unzipped

“Spectacular achievement is always preceded by unspectacular preparation.” -Robert H. Schuller

I’m not sure I’m going to connect all the dots in this post. Basically, I have some shit I want to get done, and I’ve spent entirely enough time with my own thoughts this weekend. But here goes…

A section of my current read created some imagery that has been ruminating in my mind. The author, discussing the ability of shifting from the subjective to the objective in terms of self, compared that skill to that of zippered costumes:

“By stepping outside ourselves, we gain perspective. We become objectively aware of our costumes rather than subjective fused with them. We realize we can take them off, discard those that are worn out or no longer fit, and even create new ones. That’s the paradox of selflessness – by periodically losing our minds we stand a better chance of finding ourselves.” – Kotler & Wheal, Stealing Fire

I’m not gonna dig deep in the consciousness stuff, I’ve just alice-in-wonderlanded in it myself. But this idea of the subject-object shift came up in a podcast I really enjoyed recently. Idn’t that funny how that works?

The guests in this episode of The Paleo Solution Podcast discuss subject-object awareness as it is applied in movement – specificaly BJJ – and in education and critical thinking. Some of the conversation reminded me of parts of Sam Harris’s, The Pleasure’s of Drowning, so check that out if you listen and are hungry for more.

Is your preparation actually preparing you for the real thing? Are you kata-ing/air-punching at life? Are you applying what you learn? Which illusion are you choosing?


15 Aug | Tu
Mobility | 3x
GA squats x 10
Glute press x 10
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Slam balls x 5
Ring rows x 7
Wall walk + 7 taps ea

Work |
A1. Press 5 x 7 @32×2 – BB only [1:00]
A2. Dbl DB row (25, 2@27.5, 2@30#) [1:00]
B. Palms-up snatch-grip RDL 3 x 10 (75, 85, 85#) [2:00]
C1. DUs 3 x 50
C2. Push-ups x 5 [:30]
C3. Farmer’s carry x 20m (50# KBs)
D1. DB curls 3 x 20 (15#) [as req.d +/-1:00]
D2. Tricep push-downs x 20 (30#) [as req’d +/-1:00]

19 Aug | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Shoulder CARs x 3 ea
Hip CARs x 3 ea

Bonus Mob | 3x

Hip hikes x 15 ea
SA plank x :20 ea
Reverse curl-ups x 10

Warm-up | 4x
TGU x 2 ea (35, 45, 50, 60#)

Work |
A. Bike x 25:00
B. Row x 16:00, rotating OTM easy, comfortably tough
C. 4x:
Windmill x 5 ea (35#)
Cossack lunges x 10 ea
DUs x 20

Stretch | 15:00

20 Aug | Su
Mobility | 3x
SL elev hip bridge x 12 ea
Chin-over-bar-hold x :20
Hanging straight-leg raise x 8

Warm-up | 2x
FS + BS x 3 ea
Slam ball x 5
Row x !:00

Work | From the archives
A. 5x: FS x 5 + BS x 5 @75% FS (120#) [2:00]
B. FR rev KB lunges 4 @ 6 ea (30#ers) [1:00 btwn legs]
C. 3x:
Slam ball x 5 (20#)
Snatch x 5 @ 45#
Row x 200m (:52, :51, :49)

Stretch whilst making friends | 15:00


Tu | All swole and veiny from the curls. Way too many office donuts.

Sa | TGU warm-up to remind myself I am capable of things. Man, that row burned by flutes hard.

Su | Shockingly sore in between the scapula while mob-ing to start. Where’s that from? Perhaps holding on to some tension there. Felt really good to work it out. The squats felt good, but holy “cardio”. The reverse lunges – not heavy in weight, but right in terms of the neural drive. I was feeling the Saturday Cossacks during those. Was super fun to snatch at Globo Mountain, even if it was just the BB. During stretch I learned Christina works in finance, is going to Austin on Wednesday, works primarily with men, sat at a desk for 10 years, and got her outfit on sale from Old Navy. All without even trying!

but can I.gif

Which One

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

versions
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.

Weak Spots

“Up to a point a person’s life is shaped by environment, heredity, and changes in the world about them. Then there comes a time when it lies within their grasp to shape the clay of their life into the sort of thing they wish it to be. Only the weak blame parents, their race, their times, lack of good fortune or the quirks of fate. Everyone has the power to say, ‘This I am today. That I shall be tomorrow.'”- Louis L’Amour

s10_shawn_huckins_the_american_tier_james_beard_the_fuck_2013_yatzer
Shawn Huckins, James Beard: The Fuck?

Mr. L’Amour’s words seem a fitting reminder for today’s elections, and conjure up some counter points to the content of my current read, The Sports Gene. More on that once I’ve completed it. So far the highlights have been the 5:1 muscle ratio bookshelf analogy and the narrator’s impersonations of quotations from other researchers. (Is it a “read” if it’s an audio book? Normally I’d say no, but tonight nothing makes a lick of sense.)


08 Nov | Tu
Mobility | 3x
Adductor squat x 10 ea
Single-leg elevated glute bridge x 10 ea
Single-arm plank x :20 ea

Warm-up | 3x:
AD x 1:00
Wall walk x 1
V-up x 10

Work | Press 7 x 5 [across] (3 @65, eeked out 1 @70, 3 @ 65#)
right into
DUs x 20
Rest x 2:00
-then-
RFESS 5 x 8 ea (35# KBs)
Rest x 1:00 btwn legs
-and-
3x: GHR x 8 (15#)
right into
Push-ups x 8
Rest x :20

Stretch ‘n’ Share | 20:00

07 Nov | M
Mobility | 3x
Wall slides x 10
Prone Y raise x 10
Glute press x 10

Warm-up | 3x
AD x 1:00
Wall ball x 10
Banded row x 10

Work | Back squat 7 x 5 (135, 145,145, 155, 155, 160 (4), 155#)
Rest x 2:00
5x:
KBS x 5 @44#, right into
KB row x 10 ea (26#), right into
DUs x 50 (UB, UB, 49, 49, UB)
Rest x 1:30

Stretch + Handstand walkin’ | 20:00

05 Nov | Sa
Mobility | 3x
GA squat  x 10
Bird dogs x 10 ea
Plank + fwd tap x 10 ea

Warm-up | 3x
Row x 1:00
DUs x 30
Shoulder roll with the bands x 10 ea direction

Work | Lifting
Snatch balance [build] 4 x 2 (70, 75#)
Snatch-grip pause DL [BTK, focus on lats] 3 x 3 (135, 145, 155#)
High-hang snatch + 1-1/4 OHS 6 x 1 (85, 95#…)
Med ball drops 3 x 10 (14, 14, 20#)

Some stretching.


Sa | Felt like I was landing nice and low on the snatch. Video proved otherwise.

M | In the morning hours I tested the back with a short-ish hike, about 4 miles, up South Mountain. Seems like that’s about the mileage threshold. The evening squats felt good and strong. Arbitrarily wanted to hit 165# on the last set, but fuck me legs were terrrd. The single-arm rows got really challenging at set 4 on the left side, which is not the jacked up side, having to reset before each rep to get that lat to do the work. DUs: 50 is the new 40 – pushing the datum.

Tu | Press is a weak spot (queue the Detroit Cobras). Sixty-five got sticky on the last rep, seventy was neck straining on rep three. Dafuq?  The 35# KBs were the lightest available due to TGU class workout, so… gave it a go. And was pleasantly surprised. On my way to 1/3 BW in each mitt for… what was that Rx rep scheme again?

If It Were Easy

easy friends

I am totally on a Tim Ferriss run; his content is so good! I’ve been pondering a question he posed during his conversation with photog, Chase Jarvis.

“What would it look like if it were easy?” – Tim Ferriss

We talk a lot about challenging ourselves, getting uncomfortable and pushing through difficult times. It’s how we grow, right? But I would definitely agree that there’s a point at which one’s perseverance can become problematic, especially for certain personality types. (Says the person whose professional sphere feels a lot like forcing it lately.)

I had a friend in grad school who, upon seeing him for the first time in a long time, was describing his relationship with his significant other to me and enthusiastically proclaimed, “Leah, it’s just so easy!” For some reason, that moment has stuck with me, likely because I thought it was total bullshit.

But the older and oh-so-much-wiser me can see where he was coming from. At work I can tell I’m  heading in the wrong direction with a design when I start creating more problems than I’m solving. So many times the most suitable design solution ends up being the first version, the one that was intuitive and that came easy, followed by dozens of other iterations.

Of course there will be times that demand extra effort, at work, under the barbell, in relationships, getting your bangs to lay right, but you shouldn’t have to force it.

And don’t get me started on the yoga.


19 May | Th
Pillars | 3x
TVA leg drops x 15
Side plank clammie holds x :30 ea
SL elevated glute bridge x 10 ea

Warm-up | 3x
Row x 1:00
SA press x 10 (20#)
Banded rows x 10

Work | 4 sets:
Press x 3 (70,70,75,75#), right into
Chin-up x 5 tough reps
Rest x 2:00
AD sprints x 5:
On x :20
Rest x 2:00
-then-
Frog pumps 3 x 1:00
Rest x 1:00 btwn

Stretch | 15:00

18 May | W
Warm-up| 3x
AD x 1:00
DUs x 30
O-head walking lunges x 20

Work | O-lifting
Snatch 4 x 2 @ 70% (70,70,75,75#)
Front squat 3 x 5 across (115#)
Clean DL @ 110% 3 x 2 (165#)
4 sets:
Windmill x 6 ea (35# KB)
Buenos dias x 6 light 3, focus on using the scoops (65#)

17 May | Tu
Fuck No Yoga


Tu | I am not a yoga person. Final answer.

hate-yoga-thats-totally-okay
See. Angry.

My thinking was to find a rest day activity that let me practice my handstands. But yoga makes me angry, and I’m pretty sure that means I’m forcing it. So, the new plan is to give Gymnastic Bodies a try and do that in the gymnasium, with some mobility and stretching, a couple times a week. In MY handstand “practice” (yogis love that word) you can drop f-bombs whenever it moves you. consume lots of stimulants, such as coffee, and stop trying too hard. And The Heathers will play in a loop in the background.

Do I
W | Found myself moving a little funny with the fresh inkage; hesitating a teensy bit getting under it, the barbell. Despite that, the snatches felt pretty good. Maybe wasn’t the best idea to do so many of them Monday. Felt a lot of fatigue in my low back pretty quickly once I got to the front squats.

Th | Seriously sore in the hammies and low/mid-back… but mysteriously not the glutes. Hmm. Did some pushing and some pulling; failed on the pulling part on rep 4/5 on the last two sets pretty much at 90° point, when my upper arms were parallel to the floor. The AD sprints are always fun. I anticipate much soreness to set in this afternoon.

Are 30/30’s in the same category as AD sprints in terms of response, provided you’re putting in enough effort during the “on” portion?

The Take Away

 

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There’s a quote credited to Michelangelo that goes something like, referring to his famous masterpiece, “David was always there in the marble, I just took away all that was not David.”

Hold that thought. And now read this guy’s story. He went from living in a 2-story house to traveling around the world with 25 lbs worth of gear. While I wouldn’t call his lifestyle “practicing poverty”, I think the minimalist mentality has a certain level of preparedness built in. The less shit weighing you down, the more freely you can move, whether by choice or necessity. I think his story is pretty interesting, particularly his thoughts on the accumulation mindset, and how habits – both positive and negative – carry over from one arena of our life into others – gym, home, work, relationships, mindset…

So what are the things you can take away? And what have been the moments in your life that seem to “chip away” all that isn’t “David”? The ones that strip away all the first world problems and excess? The ones that challenge you to see what’s really underneath?


06 April | W
Work | O-lifting
Pause (BTK) clean deadlift 4 x 2 + 2 hang cleans (105,115,120,120#)
RFESS 3 x 6 ea (10# DBs)
3 sets:
Pallof press x 8 ea
Side bridge hold w/ leg elevated x :30 ea side (on knee x :20)

Stretch | 20:00

04 April | M
Pillars |3x
Prone Y raise x 8 (2)
Plank + reach thru x 6 ea
Monster walks x 12 ea

Warm-up | 3x
Wall ball x 10
DUs x 30
Rev fly x 15 with the 5ers

Work | Press @ 75# base
5 x 40#
5 x 45#
3 x 50#
3 x 60#
3+ x 65# (8 reps)
-then-
3 sets:
DB seated press x 8 (20#ers)
Rest x :30
Plank push-ups x :30
Row 200m
Rest x 3:00

Stretch | 20:00


Monday | Just rolled through. Notes for Raymundo: that right tricep still isn’t firing right; really noticed it on the reverse fly.

Wednesday | Felt nice and speedy on the cleans, challenging getting outta the bottom on those last two sets. Will feel that one tomorrow, especially paired with the split squats. Speaking of, those felt solid. Kept the weight light as they have been known to blow up my shit (the right QL) if I am not cautious.

The side bridges were revealing – SUPER challenging. In order to keep everything stacked properly whilst feeling it in my booty, I needed to drop to my knee. Despite the modification it was still difficult. At about :20 my glutes would stop working and I could feel my low back taking over so I stopped there each set. Also, playing around with that, I found that from the elbow was SO much harder than if I did it with an extended arm and my hand on the floor.

Lastly, Smart Ryan coined a new phrase for the feeling you get when your big movers are letting you know they’re working – the booty call. He’s good to have around.

Nog ‘n’ Blog

“Generosity has little to do with giving gifts, and everything to do with giving others the space to be who they are.” – Patti Digh

lets be friends-01
I think this image captures both the spirit of letting others be who they are, and is a nice example of generous gift-giving

This post’s title was inspired by my current status. Clever, right? Or I’m drunk. One would think that’d make this blog post epic. Indeed, it’s just going to make it short. If you want something epic, or at least pretty awesome, to read, check out this guide to perfect abs and hot sex.


03 Dec | Th
Pillars | 3 rounds
GA squat x 8
Elevated SL hip bridge x 10 ea
Wall leg drop x 15

Warm-up | AD x 5:00

Work | EMOM! x 30:00
Deadlift – RDL – (not-power) Clean – Front squat (95,105,110#)
Tabata abs with Johnny and the Asshole

Stretch | 20:00

02 Dec | W
Work | O-Lifting
Snatch pulls 5 x 2 @115% (115#)
Snatch 5 x 2 @ 70% (75#)
4 sets:
Snatch balance x 3 (55#)
Samurai squats x 5 ea (35#)
Quatuh squat banded press twist x 10 ea

Express stretch | 10:00

01 Dec | Tu
Pillars | 3 rounds
Leg drop x 14
Clammie hold x :30 ea
Scaption x 8
Super bird dog x 10 ea

Warm-up | 16:00 rotating
AD x 4:00
Wall walk x 1 + 5 hand steps in ea direction

Work | Chain of Pain (2:10)
10 rounds: (2×26# KBs)
KBS
Snatch
Clean
Push press

Express Stretch | 10:00

30 Nov | M
Warm-up | 3 rounds
AD x 1:00
Wall ball x 7

DUs x 20
Work | Press 5 x 1 (65,75,80,85,90#)
… And then I was a quitter


Hmm… notes. Snatch is feeling strong. I can see how the Chain of Pain acquired it’s nomenclature. Week one killed my grip, and I even stopped for about :20  halfway through (and that was only 10 reps). Using the double kettlebells went better than I thought it would, but it was still pretty awkward. I notice the lockout on the top is a weakness of mine. Gotta pay attention to that ish.

New holiday nutrition plan: Craving the sweets? Drink some booze. That’s a solid plan, right?

Still reading and wrapping my head around CarbBackLoading. From what I understand, an ideal situation would be skipping breakfast all together, which would be a big change for me, as brekkie is my biggest meal of the day currently. That being said, the days I do intermittent fasting (typically noon Sunday to lunchtime Monday) I do tend to feel pretty great Monday morning, though I can’t say that I have noticed more mental clarity or anything. Though that could just be Monday.

Anyway, this article from Chris Kresser arrived in my inbox in a timely matter, as did Robb Wolf’s discussion with John Welbourn, who points out that intermittent fasting is really just calorie restriction, though I am not sure that holds true when done in a CBL fashion.

Like I said, still processing the CBL info… I think the bourbon is helping though.

 

The Great Listen

the great listen-01

I’m all about the old people this week. It started with this interview of author Anne Bernays as part of the The Changing Lives of Women series on NPR. It contains so many insights in such a short interview! And the part about people become socially invisible once they reach a certain age stuck with me.

“People look at you differently. And they tend to, you know, call you little lady and treat you as if, like, you were dumb. I mean, it’s the attitude of a lot of young people to older people. Whereas, I feel like I’m still a teenager.”

Technology plays a role in this social invisibility, whether it’s the older generations lack of ability or desire to connect through it, or because the younger generations lacks the ability or desire to connect in an analogue way.

I think this project from Story Corp is pretty awesome. The Great Thanksgiving Listen encourages folks, especially youth, to sit down and have a conversation with an elder. Man, do I wish I had had something like this for each of my grandparents and my dad. There’s something about having a story in a person’s own voice that is so powerful. And it provokes conversations that might not happen on their own. You win this time, technology.

Who would you interview? Why not do it this week and be part of the greater conversation.


22 Nov | Su
Pillars | 3 rounds
Arch up x 10
Prone glute press x 10
SL Elevated glute bridge x 10 ea
Wall leg drop x 14

Warm-up | AD x 5:00
3 rounds:
Wall ball x 7
KBS x 7
DUs x 20

Work | Snatch pulls 7 x 2 @ 110% (115#)
Segment snatch + :02 pause above knee 7 x 2 @ 70% (70#)
3 sets:
Banded knee abduction + OH press x 10 ea
Reverse Fly x 10

Stretch real good | 20:00

20 Nov | F
Warm up | 3 rounds
Bench press x 10
Hanging shoulder protraction /retraction x 10
DUs x 30

Work | Bench press + chains 5 x 3 (95,105,105,105,110#) PR!
Rest x 3:00
EMOM x 12:00
Odds – KBS x 10 @ 53#
Evens – DUs x 30

Stretch Sesh

19 Nov | Th 
MFR | 5:00
Pillars | 3 rounds
Wall angle press x 10
Scaption press x 7 @:05 ea
GA squats x 8

Work | Recovery
EMOM x 30:00
1st: Beeinch x 3 + 20 DUs (65#)
2nd: OHS x 3 (65#)
3rd: AD

18 Nov | W 
Warm-up | 3 rounds:
Row – quick start x 4
Wall squats x 10

Work | CrossFit
3 sets:
Row x 150m (:30,:30,:30.1,30.8)
Slam ball x 5 (20#)
Rest x 2:00
4 sets:
External DB rotation x 8ea (5# plates)
Right into
Death March (26# KBs)
Rest x 2:00

Work | O-Lifting
C+ J 7 x 1 (115#)
Box squats 5 x 5 (75,95,115,115,115#)
3 sets:
SL Banded (outside) RDLs x 10ea
Reverse fly x 10 (7.5#)
Death March (26# KBs)

Stretch | 15:00

17 Nov | Tu
Pillars | 3 rounds
Flexed arm hang x :25
Prone glute press x 10
SL Elevated glute bride x 10 ea

Warm up | 3 rounds
Single-arm press x 10 ea
DU’s x 30
Banded rows x 10

Work | Press – 75# base
Rest x 3:00 btwn
5 @ 50% (45#)
5 @ 60% (45#)
3 @ 70% (55#)
3 @ 80% (60#)
3+ @ 90% (6 @ 70#)
4 sets:
GH raise x 7
right into
Monster walks x 12 ea
right into
Banded hip bridge x 12 reps
Rest x 1:30

Stretch 2.0 | 25:00

16 Nov | M
Pillars | 3 rounds
Plank raise x 6 @:10
Side plank clam x :40 ea
GA squat x 5
Super bird dog x 10 ea

Warm up | 3 rounds
RDL x 10 empty bar
Row x 200m
Single-arm banded rows x 10 ea

Work | Deadlift – 205# base
Rest x 3:00 btwn sets
5 @ 55% (115#)
5 @ 65% (130#)
5 @ 75% (155#)
3 @ 85% (175#)
1+ @ 95% (4 @ 195#)
4 sets:
Pendlay row x 10 reps @ 75#
right into
Single-arm press x 10 (26#)
Rest x 2:00
3 sets:
KB front rack lunge x whiteboard to ball wall (26# KBs)
right into
Hanging leg raise x 8 reps
Rest x 2:00

Stay Bendy | 20:00


Monday | Have you ever done a clammie side plank!? Holy crap. So. Much. Squeezing. The deadlifts felt good. The first pull on my last set felt pretty ugly, as did the last rep. They didn’t look SO bad in the vid…

Look at me, loading the bar like a noob! The Pendlay rows at that weight were a challenge. Really felt it in the mid-back. The font-rack lunges were easy with the left leg leading and hard with the right.

Tuesday | I was all kinds of sore in regions of the flutes I haven’t experienced such soreness before. Press went how it usually does; it’s easy until it’s not. Here’s the last set:

Looks like someone needs to be more cognizant of their posture, Hunchy. Again with the banded hip bridges – felt those a ton.

Wednesday | Double duty was fun; 5:00 class was an awesome crew and it was nice to have the energy of class to help push on the row. The box squats felt so much more… right than the first time, and I was able to put some weight on the bar.

with chains

Friday | Again with the new movements feeling better – the shoulder pro-retraction was so much easier to perform. Establishing pathways or something. Pretty excited that I PR’d my bench whilst using chains. Unexpected.

Sunday | An additional perk of remote coaching is the ability to access the gym most anytime. It was so very zen to be able to put on my music and just move the body. And some of Phoenix’s finest swung by to make sure the garage door was open intentionally. Thoughtful.

And on the nutrition front…

accurate
Ah, cuffing season