Mind Mold(s)

“Limits, like fear, are often an illusion.” – Michael Jordan

be_LIE_f_S
Somehow it’s been almost 4 months since I made the switch from training at a CrossFit affiliate to a “corporate” globo gym. Dang, that went fast. I wish I could say my mental adjustment went as swiftly. It took some time, some good questions (surround yourself!), and some self-reflection, to get on board with it all. I continue to gain insight into my fears and resistance to the change.

The dudes at Barbell Shrugged recently sat down – well, stood up – with Katy Bowman of Nutritious Movement, who has lots of interesting ideas on movement – which is not to be confused with exercise! What has stuck with me this round are her thoughts on body casts – everyday objects in our lives that we use/wear without question and that literally shape us in ways most of us are unaware of. Things like shoes, pillows, even our chonies, have impact not only the way we move, but change our physical shape. Where my girls with bunions at?!

The conversation about body casts and our unquestioned buy-in on their use got me thinking about the other beliefs we hold onto without question; those “I am _____” or “I am not  _____” statements. I am an athlete. I am a good person. I am a healthy person. I am a smart person. But what does any of that really mean? How are you – how am I – extrapolating those ideas?

A few short months ago I would have used all of those aforementioned “I am” statements as arguments against working out at a globo gym:

The people that train at globo gyms are lazy.

They aren’t athletes.
They don’t know what they are doing.
Machines and mirrors are silly and useless.
I am better than all that.

I think it was Tim Ferriss who said, whenever I find myself thinking in absolutes, I look for the exceptions. Are any of those statements fact? And secondly, what does what other people are doing  have to do at all with MY training? Nothing. I mean, what others are doing in the gym, at work, in their relationships, in their lives – yep – none of my fucking business.

It’s funny how the change of venues has me noticing other casts in my life. Change begets change, right? What casts are limiting you? Which ones can you start shaking off? (Might I suggest you begin with the chonies…)

get it Tina
Get it, Tina

18 July | Tu
Warm-up | 3x
Wall walk x 2 UB
RR x 7
Reaching dead bugs x 1:00

Work |
A. Bottoms-up KB press 3 x 8 ea (20, 20, 25#) [:30]
B1. Single-unders 3 x 50
B2. Push-ups x 5 [:30]
C1. DB Incline bench 4 x 8 (25, 3@27.5#) [:30]
C2. DB row x 12 (25#) [1:00]
D. Snatch-grip RDL 3 x 10 (115, 2@125#) [2:00]

Stretch | 10:00

19 July | W
Mobility | 3x
GA squats x 10
Bird dogs x 12 ea
Shoulder CARs x 3 ea
TVAs x 15

Work |
A. Bike x 25:00
B. 5x:
BW only cross-over step-ups x 5 ea
SA BU FR KB walk (#acronymwins) x 30m ea (25, 30, 3@25#)
KBS x 10 (50, 4@60#)
C. Stepmill x 20:00
D. Hip CARs

Stretch | 15:00

20 July | Th
Mobility | 3x
Prone y raise x 10
Elbow plank w/ fwd taps x 10 ea
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Push-ups x 7
Slam balls x 7

Work | “Mathematics”
A. 3x: [BB only]
(RDL x 3) + (Row x 3) + (Press x 3)
(FS x 5) + (GM x 5) + (BS x 5)
B. Front squat 5 x 5 @23×1 (105, 115, 3@120#) [3:00]
C. KB FR lunges onto 45# plate 3 x 10 ea [1:00 btwn sides, took :30 because I fucked up a lil]
D1. Zercher squat 3 x 8 (85#) [:30]
D2. SA DB row x 10 ea (30#) [1:30]

Stretch | 10:00

21 July | F
Friday Hiking Club!
Mormon Trail + Fat Man’s Pass

22 July | Sa
Mobility | 3x
Wall slides x 10
SL elev HB x 12 ea
Reverse curl-ups x 10

Warm-up | 2x
TGUs x 3 ea (45, 50#)

Work |
A. Bike x 30:00
B. 5x:
HSW
Cossack lunge x 10 ea
DUs x 30
C. Bike x 20:00
D. Shoulder CARs

Stretch | 10:00

23 July | Su
Warm-up | 3x
Row x 1:00
Wall ball x 7 @14#
Slam ball x 7 @20#

Work |
A. GHR 3 x 10 ( – , 10, 10#) [as req’d]
B. DL 4 x 3 build (185, 195, 205, 215#) [3:00]
C. Snatch 10 x 2 (4@75, 3@85, 2@95, 85, 95#) [2:00]
D1. Good girls 3 x 10 (50, 60, 60#)
D2. Bad girls x 10 (50, 60, 50#) [1:00]
E. Cable pallof press 3 x 15 ea (40#) [1:00]


Tu | Feeling some progression on the BU presses. Failed on the 7th rep on the right with the 25# kettlebell… and couldn’t string more than a couple together on the right. But still an improvement from the 15#er. On the DB things I often feel, in hindsight, that I should have done more weight. I’m not sure what’s that about, but what it does tell me is to be mindful of how things feel while I am doing them. Am I cheating myself? Could I do more? Notes for next time. The RDLs were challenging. Musta been the hex plates #globojokes

W | Tuesday night dinner prep soundtrack was all about breath, and was fresh in my head when I hopped on the bike (all the step burrito’s were taken, so shook up the order of things a bit). Explored my breath and that was interesting – hadn’t noticed how much I like to mouth breath. There was a learning curve on the KB walk; took awareness not to death grip that KB. Felt better once I stopped.

Th | Haven’t gotten the best sleep this week – staying up too late on a school night attempting to get shit done – and was feeling it by the time Friday Eve training sesh rolled around. Also, The Pope talks about the lady times and their effect on strength; that felt like a real thing on the front squats. Here’s the footage of sets four and five, both at 120#:

The right side was the limiter on the FR lunges. The burn on the zerchers felt really nice; felt it a ton in the booty. Lots of trunk action on this one, too, front and rear.

Sa | Super sore in the booty and thighs rolling into the session. Part B had me breathing really good. Five rounds + fast forward + fuuuuh!…

Su | Rolled through and had some fun. Had a moment of getting on myself for not fighting for the last two DL reps, and for not getting under the snatches, but let go of that shit. Today was not a test day, well, except for testing the “girls”; so much padding and levers. No, I didn’t keep a straight face.

Why do I look like I got lost on my way to a barre workout?

Terms & Conditions

“I think there are many ways to live a good life. And that life looks very different for different people.” –Unknown

odd-01
More terms here

Save your breath, friends… I know you’d do the same for me.


17 June | Sa
Mobility | 3x
SL elev HB x 10 ea
SA plank x :20 ea
Banded clammies x 12 ea
Monstuh walks x 10 ea way

Warm-up | 3x
Wall ballin’ x 10
Ring row x 8
Reverse curl-ups x 10

Work |
A1. Bottoms up TGU 3 x 3 ea (25, 30(L), 25, 30#)
A2. Quad hip extension x :20 ea [as req’d]
B1. GHR [roman chair] 3 x 10 [RI]
B2. RNT rev lunge x 10 ea @3111 [1:00]
C. Back squat 6 x 3 @22×1 (125, 2@135, 2@145, 150#) [3:00]
D. KB front rack lunges 3 x 8 ea (30# KBs) [1:00]

Stretch | 10:00

18 June | Su
Mobility | 3x
Shoulder CARs x 3 ea
Wall slides x 10
GA squats x 10
Pope presses x 3 @ 4 breaths

Warm-up | 2x
Samurai squats x 5 ea @ 30#
SA press x 5 ea

Work | [The booty burn]
A. Row x 20:00
B. Bike x 25:00
C. 5x:
Step-ups x 5 ea
SA OH carry w/ suitcase carry x 20 m ea  (3@35/45, 2@30/45#)
FLR x :30

Stretch x 10:00

19 June | M
Warm-up | 3x
KBS + goblet squat + SA swing + snatch + RDL x 5 ea

Work |
A. 5x:
BB Press x 10 @33×1
Singles x 30
Monster walks x 10 ea
B. BTN press 5 x 5 @4112 (45, 50, 55,50, 50#) [2:00]
C1. SA DB bench press 4 x 10 (27.5, 25#) [RI]
C2. SA [seated] cable row x 6 @ 21×3 (30#) [1:00?]
D1. [SA?] DB snatch 4 x 6 ea (40#) [RI]
D2. Slam ball x 5 (20#) [1:00]

Handstands | 10:00

20 June | Tu
Mobility | 2x
Cossack lunges x 8 ea
Scap press x 10
Reaching dead bugs x 20
Pistol + hold x 3 ea

Work |
A. Bike x 30:00
B. 5x: (+/- 10:00)
Bear crawl x 20m
Windmills x 5 ea (35#)
SUs x 30
C. Leg extensions 3 x 15 (70#) [1:00]
C. Hip extensions [roman chair] 3 x 12 [1:00]
D. Prone hammie curls 3 x 10 (50, 60, 55#) [1:00]


Sa | Sometimes smaller is nice – at least when it comes to weight increments of the KBs. Feel the burn of the RNT lunges in my adductors and quads – is that the goal? After all the BS the lunges were intense, despite having lighter KBs than I’d typically grab. The only matching pair of KBs at Globo Mountain Ballpark Edition are the 30s; the struggle is that the 35# DBs have enormous head. Not sure how I’m gonna rack that… But I am sure I can figure it out.

Su | The row was surprisingly zen, and fuck did it burn my booty. Lots of fatigue in my really low back – more so on the right side. The mulitifidus? Not sure which muscles they actually are, but on the map of human anatomy that’s the region I’d point to.

multifidus penalty.gif

Dropped down the OH carry weight on the last two rounds as I was doing the neck strain thing #traptivated Felt really good sashaying out of the gym into the blast oven of the desert.

M | BTNs are crazy: feel all the activation, then dead stop fail. No mas! The DB snatch movement pattern is getting smoother as I’m finding it easier to keep shoulders and hips in alignment. Why does Globo Mountain Ballpark Edition have ONE slam balls, but 102 options of wall and medicine ball – which are both referred to as the latter?

Tu | Bike made me sweaty. Silent bear crawls fatigued e’rything. Some confusion on terms left me doing two “C” rounds. NBD

 

Protective Padding

“As a matter of self-preservation, a man needs good friends or ardent enemies, for the former instruct him and the latter take him to task. – Diogenes

Friday Vibes
Fuck yeah! Big wheels were the best! Until you split the wheels.

How heavy is your armor?


16 June | Th
Mobility | 3x
Elbow plank + reach thru x 8 ea
Single-arm banded rows x 10 ea
Prone glute press x 10
TVA drops x 15

Warm-up | 3x
Row x 1:00
Wall ball x 7
DUs x 30

Work | Back squat 10 x 2 @ 50% (4 @ 95,6 @105#)
Rest x 2:00 btwn
4 sets:
Vertical jump x 2
GHR x 10
-then-
Alternating Gladiator TGUs x 12:00 (worked up to 30# DB)

Auxiliary | 3x:
Reverse Row Sit-backs x 6
Pistoles x 5 ea – lower, pause, roll back, fwd, stand

Stretch | 10:00

15 June | W
Mobility | 3x
GA squats x 10
Prone Y Raise x 16
Chinese row x 10 (15# DBs)
Side plank + leg lift x :20 ea

Work | O-lifting
Snatch 10 x 3 @ 65-70% (3 @65, 7 @75#)
Front squat + chains 5 x 3 (145, 4 @155#)
4 sets:
Banded RDLs x 10 ea
Tricep push-downs x 25

Stretch | 15:00

13 June | M
Mobility | 3x
GA squats x 10
A-T-Y’s x 5 ea (5#ers)
SL Elev Hip bridge x 10 ea
SA DB row x 8 ea (35#)

Warm-up | 3x
Wall ball x 10
OH Walking Lunges x 10
Row x 1:00

Work | 6:00 class
Back squat 4 x 5 @32×1 (95,105,115,125#)
-then-
Partner 300 FY (202 with the Brit)

Stretch | 10:00


M | Start heavier, self. The AD is crazy; looks like you’re not doing a thing. Meanwhile, legs won’t go any faster/wanna vom at the end.

W | Snatch felt fucking awesome. Front squats, just awesome. Rolled through the band work.

HBR informed me that the “Prone Y Raise” is also known as “dick jerk algorithm research”. Learned something new today. Hats off to you, HBR.

Th | Getting more familiar with the gladiators. Was super excited to get the pistol candlestick things, no problem. Gonna feel dem flutes tomorrow.

Life Paths

“Of all the paths you take in life, make sure a few of them are dirt.” – John Muir

6 miles with this beast
That time (this morning) Bo thought I was trying to kill him. I think 6 miles is this old man’s new max

Being a sucker for horoscopes, quizzes and personality tests, I was delighted to find another one, Numerology Life Paths. According to the calculator, I’m a Life Path 1. There are a couple threads that resonate in there; the part about being super critical and that details (especially door details) bore the fuck out of me (oh, maybe they weren’t being literal). But man, I wish I felt like I had that much drive and competitive spirit. Maybe I just need some different goals. Hmm.

How does your Life Path line up? Any bulls-eyes or all bullshit?


06 June | M
AM| hike @ South Mtn
+/- 6 miles

PM | 6:00 class workout
Warm-up | 3x
DUs x 30
Wall squats x 5
OH lunge x 10

Work |Front squat 4 x 5 @32×1 (95,105,110,110#)
Rest x 3:00 btwn
-then-
6 x (KBS x 5 + KB snatch x 3 ea + KBS x 5) (35/44#)
Rest x 1:00 btwn

Stretch | 20:00

04 June | Sa

Work | O-lifting
Snatch balance 5 x 2 (55,60,65#…)
3-Position snatch x 10 (2 @55, 3 @65, 5 @70#)
Tabata hollow body hold, push-ups

Stretch | 15:00


Saturday | Felt good.

Monday |  The tempo front squats felt really great. The kettlebell complex, well, a thick handle in a hot gym...
tumblr_lo4tx49zna1qakh43o1_500_largeWith the slippery grip and some hesitation with the shoulder, I got pretty frustrated. Didn’t get the response, mentally or physically, intended.