Altered States

“There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep Sea, and music in its roar:
I love not Man the less, but Nature more.”
–Lord Byron, “Childe Harold’s Pilgrimage”

but first the chonies
But first, hand over them thermal skins

Changed my state this weekend >>> Your brain on nature


02 Oct | M
Work |
A. Row x 15:00 Stepmill x 20:00
B. 5x:
KB FR carry x 20m (35/40#)
Sled push x 20m (+90#)
SL hip bridge x 15 ea (elevated)
C. Bike x 20:00

03 Oct | Tu
Mobility | 3x
Elbow plank + fwd tap x 10 ea
Cossacks x 8 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
WB x 7
Push-ups x 5

Work |
A1. DB bench 4 x 10 (30#) [right into]
A2. Pull-up machina x 10 (2@ 48, 2@ 48/54#) [1:30]
B. Bench 5 sets @22×1 5,5,3,3,2 (75, 75, 75, 80. 85#) [3:00]
C1. BTN seated press 3 x 5 (50, 50, 55#) [1:00]
C2. Chinese row x 10 ea (20#) [1:00]
D. Hanging bent-knee raise 3 x 8 (hetero-leg) [1:00]

Stretch | 12:00

04 Oct | W
Get a lil sweaty | 3x
Row x 1:00
Banded RDLs x 8 e
DUs x 30

Work |
A. Deficit Deads (25# plate) 5 x 2 (185, 4@ 195#) [3:00]
B. HPC x 2 + PP x 1 x 10 sets (7@ 105, 3@110#) [2:00]
C1. Back squat 3 x 5 @70% (130#) [right into]
C2. GH hip extension x 10 [1:30]

Stretch | 10:00

07 Oct | Sa
Inner Basin to Weatherford Trail
8.8 mi

08 Oct | Su
Mobility | 3x
Cossacks x 10 ea
Prone y x 10
Glute press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#
KBS x 7 @ 40#

Work | From the archives
A. TGUs 3 x 3 ea (40, 45, 50-55-60#)
B. Reverse zerchers 3 x 8 ea (75, 80, 80#) [1:00 btwn legs]
C1. SA DB Z press 4 x 6 ea (25#) [right into]
C2. Dbl DB row x 8 @2113 (25#) [1:30]

Stretch | 10:00


M | Subbed the stepmill for the erg because of hip flexion. Right side bugging a little from the move. Part B: I see what you did there. Booty burning by the last 5 reps of hip bridges. I would like to conduct a test. Remove all the TVs from the globo and see what occurs…

Tu | Dang starting with pull-ups = prefatigued. BTN press felt stronger than anticipated. Typically aren’t those harder from a seated position than from standing, no? This whole workout was a good practice in preventing straining neck face.

W | An hour of barbell fun! Deficit deadlifts felt really good; why do those weights feel so much easier standing on plate? More/different muscle recruitment? The push press was the limiting factor on the second part, and after all those pull-ups on Tuesday, it’s hard to straighten my arms today. The squats felt solid. No GHD to Roman extensions.

Sa | Favorite.

As you approach the point where Inner Basin Trail hooks up to the Weatherford Trail you get a pretty sweet view – from top down The Grand Canyon, Sunset Crater, Sugarloaf Peak, The Fairy-tail Forest.

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Su | Feeling a little hungover from my nature high, and a lack of sleep. But more than worth the exchange. Rolled through an oldie but a goodie. That part C was…

herd that.jpg
Herd

 

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Choice or Chains?

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed, and you haven’t been.” –Marcus Aurelius

Kids Getting Hurt might be my favorite thing on the internet right now. (Thanks, Matty Nice!) The (delayed) reactions caught on the record, also interesting; “Is this where I’m supposed to cry?” Nah, kiddos, let’s choose laughter.

On his latest podcast episode, Robb Wolf hit up Gretchen Rubin for a chat about The Four Tendencies. If you’re wondering what the fuck The Four Tendencies are, I don’t know what to tell you. I expected more outta you. That not helpful? Fine. I was just playin’ anyway.

The Four Tendencies is system that identifies different ways people react to expectations. My tendency is Rebel (though I lean a little to the Questioner). Rebel is the tendency of choice. No, not like the meat. That would be Prime.

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According to the framework, Rebels “resist all expectations, outer and inner alike. They act from a sense of choice, from freedom. They resist control, even self-control, and enjoy flouting rules and expectations. They sometimes frustrate others—and even themselves—because they resist any expectation, even one that’s self-imposed. Rebels resist habits, but they can embrace habit-like behaviors by tying their actions to their choices and their identity.”

I think that last line is particularly compelling for me, personally, as I can struggle with doing that to an extreme, chaining myself to one particular identity or another. As someone who is also resistant to change – not just expectation – that can be an issue. Listening to the podcast was a good reminder for me about the importance of owning that knowledge about myself, then taking a step back and looking at a things, people, a situation, and maybe a belief in a different light, from a different perspective.

“Most misunderstandings in the world could be avoided if people would simply take the time to ask, ‘What else could this mean?’” -Shannon L. Alder

So yeah, choice – it’s e’rywhere. What are you choosing at this moment? What are you chaining yourself to?

A: The sofa! It’s football season! (Or did we just go a little BDSM? Pick a safeword. I say “Trump” – if that doesn’t make your dick limp, I don’t know what will.)


Day 264/365 | W
Mobility | 3x
Wall slides x 10
GA squat x 10
Reaching dead bugs x 20

Warm-up | 3x
Row x 1:00
KBS x 5
KB snatch x 5 ea
KB RDL x 5 ea

Work |
A1. Deads 7 x 3 (4@ 185, 3@ 195#) [1:30]
A2. Half-kneeling DB press x 7 ea (25#) [1:30]
B1. Buenos dias 3 x 10 12 (75, 75, 65#) [1:30]
B2. Dbl DB row x 10 (25#) [1:30]
C1. [Cable] pallof press  3 x 12 (20, 25, 25#) [1:00]
C2. Bent-over reverse flies x 12 (10#) [1:00]

Home yoga | 25:00

21 Sept | Th
Mobility | 3x
Scap press x 10
SL elev hip bridges x 10 ea
Reverse curl-ups – slow as a motherfucker x 10

Warm-up | 3x
Wall walk x just one!
Slam ball x 5
Kang squats x 10

Work |
A1. SL RDL 4 x 10 ea (45# KB) [:30]
A2. FS x 8 [BB only] x 8 [:30]
B. Concentric front squats 5 x 3 (105, 115, 3@ 120#) [3:00]
C. (Prone) Hamstring curl machina (45, 50, 45, 45#) 4 x 12 [1:30]
D1. Hanging bent-knee raise Dip holds 3 x 8 :40 [1:00]
D2. SA DB snatch x 5 ea (35#) [1:00]

23 Sept | Sa
Saturday Hike Club
Geronimo – National – Mormon loop | 6.5 mi

24 Sept | Su
Mobility | 3x
Scap press x 10
Super bird dogs x 12 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Wall balls x 7
KBS x 7
Push-ups x 7

Work |
A. 4x:
Single-unders x 50
SA DB bench x 5 ea (30#)
Chinese row x 5 ea (30, 25, 25#)
B. Push press 7 x 2 (2@ 95, 2@100, 2@105, 110#) [2:00]
C1. SA DB snatch 4 x 3 ea (35#) [right into]
C2. Sled push x 20m (+135, 3@ +160#) [2:00]

Stretch | 15:00


W | Deadlifts felt good. It’s crazy how much more I am feeling the pushing through the floor. Felt them a ton in my lats. Then to move onto the kneeling press. Ooh. Had to be mindful of hip positioning with those. Toughest move of the workout were the good mornings. Was curious about my form, but forgot my phone to captcha some footage. The reverse flies are also a weak spot. Ten seem light, but I do a neck thing when I go up to 15#ers, so… Ten it is… For right now.

Th | Pre-training status: feelin’ the posterior chain, particularly the low back and hammies. I enjoyed the sequencing of this session, part A was like a second warm-up. Ish. Those KB RDLs got my QL speaking on the left side. I notice that happens when I do the kangs, too. Noted. I am really feelin’ (both senses) the concentric lifts. And my lifters. Subbed dip holds because there is a serious lack of places to hang from at the globo gyms. DB snatches sure get my heart rate hard.

Sa | It was a nice day for a hike.

Su | It was a nice day to push a sled. I don’t know how much the sled weighs, nor did any of the employees manning the joint. So those numbers posted are the plate weight.
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Immutable Forces

“I don’t know why people are so keen to put the details of their private life in public; they forget invisibility is a superpower.” – Banksy

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99% Invisible >>> What do “the others” see?


07 Sept | Th
Mobility | 3x
Bird dogs x 12 ea
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Wall balls x 7 @16#
Ring rows x 7
KBS x 7 @35#

Work | From the archives
A1. Front squat 4 x 5 (115#)
A2. RNT x 10 ea
A3. GHRs ( -, 10, 10#) [2:00]
B. EMOM x 10:00: KBS x 10 @ 50#
C1. DB bi’s 3 x 20 (15#) [1:00]
C2. Cable tri’s x 20 (30#) [1:00]

Stretch | 15:00

08 Sept | F
[AM] Friday Hike Club | Two Bit Peak
[PM] Home yoga | Vinyasa Flow for the Noobs

09 Sept | Sa
Mobility | 3x
Wall slides x 10
Cossack lunge x 8 ea
Reverse curl-ups x 10

Warm-it-up | TGUs

Work | From the archives
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (40#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Foam roller face | 15:00

10 Sept | Su
Warm-up | 3x
Row x 1:00
DUs x 20
ATYs x 5 ea

Work | Archives a la carte
A1. Chin-over-bar hold x :30 [1:00]
A2. Dip hold x :30 [1:00]
B. BTN press 4 x 5 @ 41×2 (50, 55, 50, 50#) [3:00]
C1. KB RDL 5 x 12 ea (45#) [1:00]
C2. KB snatch x 5 ea (40, 45, 40, 40, 40#) [1:00]
D. Cable pallofs 4 x 12 ea (30, 40, 40, 40#) [1:00]

Handstands at home | NFT


Th | Really like the KB EMOMs.

F | Ooh sore from the FS. Recovery things today.

Sa | Ooh sore from all the things. Just put in some work and got the body moving. Not sure why I’m feeling a little beat up this week; Sleeps were solid. Eats, too. Not on the crazy bus. Just listening to my body… Peaks and valleys. Ebbs and flows. Peanut butter and… everything.

Su | Tested hand positioning on the BTNs, and that one-count at the bottom. Yep, it’s way harder when that’s not zero. The heavier KB snatch wasn’t snappy so dropped it back down in lbs and maintained.

fearsome > fearless

“You must understand fear so you can manipulate it. Fear is like fire. You can make it work for you: it can warm you in the winter, cook your food when you’re hungry, give you light when you are in the dark, and produce energy. Let it go out of control and it can hurt you, even kill you… Fear is a friend of exceptional people.” – Cus D’Amato

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Alexis Diaz | To be defeated by life is worse than to be defeated by death

21 Aug | M
Mobility | 3x
GA squats x 10
Wall slides x 10
TVAs x 15

Work | From the archives
A. Bike x 10:00
B. 5x: Row x 300m + Push-ups x 10
C. Bike x 10:00
D. 5x: Row x 300m + Chinese row x 5 ea (22.5#) + Jump lunges x 20 OHWL x 20
E. Bike x 10:00

Stretch, but mostly drinking water | 5:00

23 Aug | W
Mobility | 3x
Bird dogs x 12 ea
Shoulder CARs x 3 ea
Reverse curl-ups x 10
Popes x 15 ea

Warm-up | 3x
Wall ball x 7 @16#
KBS x 7
KB press x 4 ea

Work |
A. 3x BB only:
RDL x 3
Row x 3
Press x 3
FS x 5
Kang squat x 5
B. Back squat 5 x 5 @32×1 (130#) [3:00]
C. KB FR onto a 4” platform 3 x 10 (30#ers) [1:00 btwn legs]
D1. RDL x 10 (100, 110, 110#) [:30]
D2. Windmills (35, 40, 40#) [1:30]

Stretch | 10:00

24 Aug | Th
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slide x 10
Elbow plank + fwd tap x 10 ea

Warm-up | 3x
Wall walk + 10 taps
Ring rows x 7
Slam ball x 5

Work |
A1. Half-kneeling BU KB press 4 x 8 ea (15, 20, 20#) [:30]
A2. Pendlay row x 12 (60#) [1:30]
B. Concentric bench 5 x 5 (75, 85, 95, 3@90#) [3:00]
C1. Pull-up machina 3 x 10 (60#) [1:00]
C2. Dips x 10 (60#) [1:00]
D. 3x:
SA HP snatch x 5 ea (35#)
Farmer’s carry x 20m (50# KBs)
Bear crawl x 20m

Stretch | 10:00

26 Aug | Sa
Mobility | 3x
Wall slides x 10
Frisk squats x 3
Glute press x 10
Reaching dead bugs x 20

Work | Pre-Hump
A. Bike x 20:00
B. 3x:
Cossack lunge x 10 ea Cross-over step-ups
Handstand stills x AMSAP
DUs x 20
C. Bike x 25:00
D. EMOM x 10:00: KBS x 7 + push-ups x 5

Stretch | 15:00

27 Aug | Su
The Hump(hrey’s)
9.5 mi


M | Unreal sore from Sunday’s squats. I see how that whole hypertrophy training works der, with all the reps. Rolled through an archived workout to alleviate some of that soreness. Subbed overhead walking for the jumping lunges. Random workout observations:  row cadence is tricky when someone is rowing right next to you.

W | New moves: kang squat. Felt those lots in the posterior chain and hammies. Back squats felt good; lots of “finding the glutes” on  reps 4 & 5 – and keeping it explosive on the up – kept me at 130#. The front racks onto a plate – is that core stability work? That’s where I felt it – like keeping the chain connected.

Th | The concentric bench were interesting, and perhaps made easier because the safety supports were a little high (if I put them lower the barbell would have bench resting on my chest). Bench isn’t a strength of mine, so being able to do 3 sets of 5 at 90# surprised me. Reduced time under tension – since you are starting at the bottom? The pull-ups were hard, but felt really good, positionally – as did the dips. Ooh dem bear crawls….

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Sa | No sooner do I yammer on about the body feeling fucking amazing, then my right hip flexor decides to pretend it’s a glute. Hey, dude! (ya just know it’s a dude) You’re a tiny little guy; you’re not sized to pick up that kinda work. Anyway, that’s why I dropped part “D” and dropped the cossacks (those did NOT feel nice on the right side). Spent some additional time mobilizing that right flexor. We will see what tomorrow brings.

Su | Oh, The Hump. What a great hike! The weather was lovely; no storms, some picture-perfect fluffy clouds, and chilly at the top. Due to some navigational detours I got a later jump than I had planned, but, man, that didn’t take away from the experience at all. Until about 11,000’ up I felt fantastic, breathing good, but not a big deal. But man, shortly after passing the 11,100’ marker it got rough. From the saddle to the summit was very challenging. It took 2:30 to summit and about that (2:15) to descent with a good half hour at the top, taking in the general splendor aaand snacks! The cereal treat bar – Rice Krispies, but sub Cap’n Crunch (Right!? Fuck yeah! Or so I thought…) may not have been the best idea. Shortly thereafter I was pretty sure I was gonna vomit. Buuut I didn’t. Also got a gnarly headache which didn’t resolve itself as quickly as the upset tummy. In hindsight, I’m gonna attribute them both to the altitude.

And if you ever wonder what’s the faster way to go from zen to murder, my answer would be the commute from Flagstaff to Phoenix on Sunday afternoon. The solution: mix tapes and some dirty spice from Late for the Train #tipsfromSavage

On Repeat

smile babe-01.jpg

Prepping for some fresh Game of Thrones by recalling my favorite lines from the last episode: Little Finger dropping some strategy…

Also fitting words having just witnessed the CrossFit Games finale – Mat Fraser on repeat! I wonder how many scenarios he ran through in preparation.

Beyond the Baelish bombs, this episode of Hidden Brain played in my head more than once this past week, as it was a real fight to find my work flow. A contributing factor might be the summer intern – so many (really-good-and-thought-provoking-but-incredibly-distracting!) questions. But, I also attribute the rapidity with which people fire-off emails – and expect a response – to the interference.

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A repeat

I think we all get how distracting being “connected” can be. The new perspective that intrigued me was the message that the phone, the email, the social media itself isn’t necessarily the concern –  it’s our anticipation of them all. Those looping thoughts running in the background, “Has Susan RSVPed to the lunch-n-learn we’re having five weeks from Thursday?”, “Did Joanie see that link I shared which clearly demonstrates publicly my superiority on that thing we were talking about in private?”, “I wonder how likes my post-workout cheese grater hands have accumulated in the last 4 minutes?”. I exaggerate, but you know the ones; those back-burner thoughts that we often aren’t conscious of, that prevent us from taking our thoughts to the next level and getting into “deep work” mode.

I also thought the part about changing your physical environment in order to cut out the distractions was meaty. I’ve never felt more justified in wanting a “deep work” cabin in the woods to disappear to.

It might take some time before I can build my own Olson & Kundig. In the interim, I’m going to explore finding my own place to escape to – who’s got suggestions?! Do you have a place to which you disappear to focus and get shit done? What about that space allows you to do so?


01 Aug | Tu
Mobility | 3x
Wall slides x 10
GA squat x 10
Glute press x 10
TVAs x 15

Warm-up | 3x
Wall ball x 7
Wall walk x 2 UB
Ring rows x7

Work |
A. KB windmills 3 x 8 ea (35, 3@40#) [:30 btwn sides]
B1. Singles 3 x 50
B2. Push-ups x 6 [:30]
C. BTN press 6,6,4,4 @41×2 (BB, 50, 55, 55#) [3:00]
D1. DB bench 4 x8 (2@27.5, 2@30#) [:30]
D2. Dbl DB row x 12 (25#) [1:00]
E. Snatch-grip DB RDLs 3 x 12 (55, 2@60#)

Stretch | 10:00

02 Aug | W
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Elbow plank + forward tap x 10 ea
Reverse curl-ups x 10

Work |
A. Row x 20:00
B. Bike x 15:00
C. 5x: (29:17)
SA KB BU FR carry x 30m ea (25#)
SA OH carry x 30m (45#)
Bear crawl x 30m
D. Step mill x 15:00

Stretch | 10:00

04 Aug | F
Friday Hike Club!
Two Bit Peak

05 Aug | Sa
Mobility | 3x
Wall slides x 10
Cossack lunges x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Wallballah x 10
ATYs x 5 ea

Work | [Fave w/ globo mods]
A. 5x:
Box squats x 5 (115#)
SL hip thrust x 10 ea (20, 3 @22.5#)
Hip extensions x 10 [2:00]
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
Dbl KB push press x 10 (30#ers) + sit-ups x 5

Stretch | 15:00

06 Aug | Su
Mobility | 3x
GA squats x 10
Scap press x 10
Thoracic rotations x 10 ea
Reaching DBs x !:00

Warm-up | 3x
SA KBS – press – RDL x 5 ea
DUs x 20

Work | [Repeat re-mix]
A1. Hanging straight-leg raise 4 x 8 perfect reps – no swing
A2. Cable pallof press x 15 ea (40#) [1:00]
B1. Chin-over-bar holds 3 x :25 [1:00]
B2. Dip hold x :30 [1:00]
B3. Pistols x 5 ea [1:00]
C. TGUs x 15:00 (2ea @40, 3ea @45, 5ea @50#)

Stretch | 15:00


Tu | Tuesdays are for chests, apparently; benches and dumb bell usage at capacity. Went for 4 sets on the windmills because I forgot to video one. Strict OH pressing is humbling, especially at tempo. They felt good, but the last reps on each were hard. Failed on #4 on the last set; didn’t get it past my pony. Bench felt strong, as did the rows. All the things were turned on by then, and coupled with the sweat and the mirrors, I felt jacked and I am sure that makes the weight feel lighter. Subbed DBs on the RDLs as all the BB were in being used.

W | Some cursing on part C; but I found the grove and kept going. I can’t believe how much I feel the bear crawls in my abs! Correct position = game changer.

F | Monsoons are rad. And make for really sweaty morning after hikes.

Sa | Been a while since I’d done box squats. Took some vid to make sure my form was on point. Modified the barbell hip thrusts to SL versions, because (A) the latter are harder – though the load is significantly lighter so maybe I fucked up the intended stimulus… (B) The smaller diameter of the hex plates makes the, uh, mount on the hip thrusts less convenient. I know, laaaame excuse.

The EMOM was challenging – really had to focus on recovering my breath the last 5 rounds or so. Opted for KBs as the head of the DBs @ 30# are out of control… 

Su | Trunk sesh because oh man, those box squats got me sore. The holds felt strong, as did the TGUs.

The Forecast

“The man who has anticipated the coming of troubles take away their power when they arrive.” – Seneca

treasure trouble
One human’s trouble is another human’s treasure

This week’s closing Q&A (the last 20:00-ish) from The Aussies – I liked it. Maybe I just like hearing how other people have learned to communicate with people more effectively. I bet one way would be writing better blog posts that this one… Hmm. There’s also lots of content on accessory work if you are, in fact, having thigh/lat/CrossFit troubles.


25 July | Tu
Mobility | 3x
Scap press x 10
Bird dogs x 12 ea
SA plank x :20 ea

Warm-up | 3x
Wall ball x 7
KBS x 7
Ring rows x 7

Workout | From the archives
A1. SA DB press 5 x 5 (30, 35, 4@30#) [1:00]
A2. SA Chinese row x 10 ea (22.5#) [1:00]
B. EMOM x 10:00: KBS x 7 (60#) + push-ups x 5
C. Bike x 24:00

Stretch | 15:00

26 July | W
Mobility | 3x
Wall slides x 10
GA squats x 10
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Slam ball x 7 @20#
AYTs x 5 ea

Workout | Fave
A1. Back squats 10 x 4 (135#) [1:00]
A2. Wall runs x 10 ea [1:00]
B1. SL KB RDL x 10 ea (45, 4@50#) [1:00]
B2. SA KB snatch x 5 ea (40, 4@45#)
C. 5x: KBS x 15 + DUs x 30

28 July | F
Mobility | 3x
Hip hikes x 12 ea
Prone Y raise x 12
Reaching dead bugs x 1:00

Warm-up | 3x
TGU x 3 ea (worked up to 60#)

Work |
A. Bike x 30:00

B. 5x:
HSW
Cossack x 10 ea
SL hip bridge (oops, did thrusts) x 10 ea (15#)
C. Bike x 10:00 Step Mill
D. Shoulder CARs

29 July | Sa
Warm-up | 3x
Row x 1:00
KB SA swing – snatch – RDL x 5 ea
Slam ball x 7 @20#

Work |
A. GH hip extension 3 x 12 [as req’d]
B1. DL 4 x 3 (185, 195, 205, 200#) [1:00]<
B2. DB push press x 8 (2@27.5, 2@30#) [2:00]
C. Clean 10 x 2 (95, 105, 2@115, 2@125, 3@130, 135#)
D1. Good girls 3 x 10 (60#) [as req’d]
D2. Bad girls x 10 (50#) [as req’d]
E. [Cable] Pallof press 3 x 20 ea (35, 2@40#)

Stretch | 20:00

Su | Geronimo Loop Hike


Tu | Rolled through. Lats felt nice and “on”. 

W | Some seriously sore abs heading into the gym. Had to do some mindset work getting present while mobilizing, but it did the trick. Might also have been the slam balls. Did this one a little lighter than the last time with the 135# BS, but all the movements felt solid. Upped the lbs on B. Ran out of time for part C. That’s not true. I dropped part C because I was spent after B AND wanted to eat dinner before 10p. 

F | That was fun. Maybe fucked up on the hip bridges… thrusts… A little unclear on the difference between the two. Will have that figured out for next times. The cossack lunges – really felt those. I’ve been working on my yoga handstands – trying to hold a handstand solid and in one place so I can try to learn some new positions – so subbed holds for walks. The bike reps kinda bugged one of my quads after 30 min so I wrapped up the cardio with the step mill. 

Sa | Very sore in the glutes and thighs. Not the hottest day with the barbell; coming out of the bottom of the clean was harder than usual. Though it’s been a while so, I didn’t stress about it. Footage – not necessarily good sets – but depicts how it went:

Su |

FHC on Sunyay
The Phoenix: under clouds and 90°

Junk Reps

“Life’s a journey, to find the people weird like you.” – Atticus

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This post from some of my favorite – and very wise – weirdos got me thinking…

I’ve definitely accumulated some junk reps recently – and not necessarily just in the gymnasium. You ever have times when you’re aware that you’re just going through the motions, or when you recognize you’re not be[hav]ing in the manner you want to be, yet you don’t take the time to slow it down and fix the pattern? You know – not using your superpowers! On the upside, as I tap this out on the laptop, I’m en route to spend some time with the weirdos from whence I came, which will likely offer up some time for such change in pace and review.

Where are you accumulating junk reps? What are your methods for finding the fix?


24 June | Sa
Mobility | 3x
GA squats x 10
Bird dogs x 10 ea
Prone y raise x 10
Wall-pressing DBs x 20 ea

Warm-up | 3x
Row x 1:00
Slam balls x 5 @25#
DUs x 20

Work | [On the Fly]
A. EMOM x 20:00
HHC – FS – P/Sp Jerk (3@105, 14@115, 3@125#)
B. Banded RDLs 3 x 10 ea [1:00]
C. Cable Pallofs 4 x 12 ea (40#) [1:00]

Stretch | 20:00

25 June | Su
Inner Basin Trail, Flagstaff AZ

26 June | M
Mobility |3x
Shoulder CARS x 5 ea
SL elev hip bridge x 10 ea
Reverse curl-ups x 10

Work | [From the archives]
A. Bike x 10:00
B. 5x: Row x 300m + cable tris x 10 (50#)
C. Bike x 10:00
D. 5x: Row x 300m + SA DB press x 5 ea (27.5#) + Slam balls x 7 (20#)
E. Bike x 10:00

Stretch | 10:00

27 June | Tu
Mobility | 3x
Wall slides x 10
Elbow plank + fwd tap x 10 ea
Popes x 15 ea

Warm-up | 3x
KBS x 7 @45#
Ring rows x 7
Wall walk x 2

Work | [Favorite]
A. 10x:
Back squat x 4 (2@125, 3@135, 5@145#) [1:00]
Wall runs x 10 taps ea [1:00]
B. 5x:
SL RDL x 10 ea (45#) [1:00]
SA KB snatch x 5 ea (40#) [1:00]
C. 5x: [for time]
KBS x 15
DUs x 30

Stretch | 15:00

28 June | W
Backyard yoga


Sa | Yep, that was a fun one.

Su | So was that. 

M | Rolled through.

Tu | The back squats and wall runs felt REALLY good, and strong. The last two times I’ve done this workout I’ve scratched part C due to time or capacity restrictions. Next time I do it, I will go in with the intention of doing it all. Commit. This week just wasn’t the week for it. 

W | The backyard yoga: it’s no lush jungle variety (but for real, how fucking awesome is THAT?!) but it’s a nice way to start the conversation with my body. The reps sure aren’t perfected yet, but then that’s where the fun lies, am I right? #maybeyoushouldpractice