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

So then that’s Dr. BJ, amiright?

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-
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-
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.

befores and currents_9-01.jpg
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.


For Better

“At any moment, you are exactly where you want to be, for better or worse.” -James Altucher


I don’t really think of myself as a resolution person. I feel like sunrise everyday is a reset of sorts; why wait. But, the beginning of a new year, does have that sort of fresh and clean blank slate kinda feeling, which was totally ratcheted up by this Tim Ferriss podcast episode. He talked about his new year rituals, my favorite of which were:

  • the 17 impossible questions
  • the 80/20 review
  • Happy Money – asking “how will this thing change how I spend my time?”
  • the 5:00 Journal
  • “What is the craziest thing I could do?” brainstorming

That Happy Money question hit home. I’d gone the better part of 5 years without a TV, just streaming whatever I “needed” to see on the computer. Last year I was given a TV for Christmas (mostly because the dude who gave it to me wanted to have it for his use when he visits), and man, that has changed my habits more than I could have predicted, especially when it comes to reading. So maybe I do have a resolution: kill my TV. (Or at least unplug it.)

Have you ever bought a thing with a particular intention, only to have it not quite work out that way?

Here’s to a(n even) better, 2017!

02 Jan | M
Mobility | 3x
Bird dogs x 10 ea
Elbow plank + fwd tap x 10 ea
Reaching dead bugs x 10 ea

Warm-up | 3x
AD x 1:00
Wall ball x 7 – making 20# the standard
Ball slams x 7
Reverse curl-ups x 7

Work | 7x EMOM-ish
DL – RDL – tall clean – push press – BTN jerk (85# barbell)
Sled pull, alt, fwd and rev (135#)
Snatch x 2
DUs x 40

Stretch | 10:00

03 Jan | Tu
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Banded hip bridge x 15

Warm-up | 3x
Wall ball x 10 @ 20#
Palms-up BB row x 10
DUs x 30

Work [From the archives]| 4x:
Single-arm seated KB press x 10 ea (BB, 23, 20.5, 20.5#)
Rest x 1:00
Chin–over-bar x 5 @30×3
Rest x 1:00
Single-leg hip thrust x 15 ea (cute pink KB)
Rest x 1:00 btwn legs
Handstand walk x 15′ (10′ max.)
Row x 150m
GHR x 10 (10,10,15,15#)
Rest x 1:00

Stretch | 10:00

04 Jan | W
Mobility | 3x
Wall slides x 10
Bird dogs x 10 ea

Warm-up | 3x
KBS x 10
Wall walk x 2 UB
DUs x 30

Work | O-lifting – Week 1

Clean + jerk x heavy single (125, 135, 145, 4 @150#)

M | The body was feeling rested + recovered. Rolled through the workout; focused on speed with the barbell work and on not spilling the scotch (keeping the sled moving nice and smoothly) on the pulls.

Tu | Man, I feel like I learn a little more every time I do this workout. The single arm presses were hard this time around. Used the smallest KB, which is 18 el-bees, with some plates. First round was not single-arm, and with a barbell because all the KBs were in use. Failed on the last rep of the COB holds the last three rounds; couldn’t get in the proper position at the top to lower down. Too much shrug. Those single-leg thrusts sure are booty burners. Re-positioned the right side a little bit after I noticed my set-up was different.

thats disgusting.gif
What I learned today. And do you see it?  Tell me you see it…

W | Went into Oly with a nice level of back soreness. Threw some DUs inbetween attempts, which I enjoy; keeps me relaxed and shit. The cleans at 150 felt good. Do believe I need to work on the elbow position and the dip at the front end of the jerk, as well as getting under it, low and fast #nothighandtight




“Sympathy’s easy. You have sympathy for starving children swatting at flies on the late-night commercials. Sympathy is easy because it comes from a position of power. Empathy is getting down on your knees and looking someone else in the eye and realizing you could be them, and that all that separates you is luck.” – Dennis Lahane

Just like you
Click image for source

Recognize the fishbowl you live in.

And that we all come from the same place. So, more empathy, more engagement, less eyebrows.

(Those were my two favorite ear snacks this week. I’m leaving it to you to have to listen and draw the parallels yourself. Mu-ah!)

13 Sept | Su
Rest Day
Protein: 103g

12 Sept | Sa
MFR | 5:00
Mobility | 15:00
Work | Snatch 1RM
x5 @65% (65#)
x5 @70# (70#)
x3 @75% (75#)
x3 @80% (80#)
x2 @85-90% (85#)
x1,1,1 (100, 100, 95# (PR), 100)
Snatch pulls 3×3 @110% (105#)

Stretch | 20:00
Protein: pig ears + chocolate cake

11 Sept | F
Mobility | 10:00
Warm-up | 3 rounds:
AD x1:00
RDL x10
Front squat x10
Push-ups x5

Work | 30:00 EMOM!!!
Evens: power clean x3 reps @65#
at 10:00 + weight (85#)
at 20:00 + weight (105#)
Odds: push-ups x5 + AD x:30

Stretch Sesh | 20:ish
Protein: 106g

10 Sept | Th
MFR | 5:00
Warm-up | Mobility + DUs

Work | C&J x1 (125,135,135#)
Front Squat 3×3 @85% (130#)

Stretch | 15:00
Protein: 147g

09 Sept | W
Rest Day

08 Sept | Tu
MFR + Mobility | 15:00
Warm-up | 3 rounds
Bench press x10
Pull-up scap work x5-8
Jog x200m

Work | Bench press 4×1 (95,105,110,110#)
Rest x3:00
– then –
5 sets:
Hanging leg raises x5 perfect reps
Right into
GH raise x5
Rest x1:30

Stretch | 20:00
Protein: 140g

Tuesday | So many bench vids. Here’s the heaviest one I completed. Yep, still 105#:

And here’s an attempt at 110#:

Wednesday | Stayed up way too late Tuesday night and paid for it ALL day Wednesday. And then ended up taking a rest day because of how crappy I felt. This week I am re-committing myself to the sleep.

Thursday | Sore abs from hanging leg raises. I like that. The clean part of the C&J felt great. I haven’t done a heavy jerk in a while – and having missed the last two weeks of Oly class, well, that didn’t help. The barbell is plenty high enough. “Just” need to get my ass under it.

Friday | Feeling some tightness in the back on the right side. Despite that Friday was pretty great. I felt good and you know how I feel about the EMOMs.

Saturday | Fuck yeah snatch PR!

PR dance
Nailed it

Not making giant leaps over here, but I’ll take 5# jumps, no doubt. Celebrated with Jorden at Crudo. Okay, maybe we had ladies night dinner plans, but why not turn it into a celebration. 

Sunday | Fuck. Yes. Football.

The Ouroboros

“Live less out of habit and more out of intent.”


I learned a lot from the time I spent in South America. My first day in Buenos Aires, as my roomates and I excitedly explored our digs, we took note of all it’s oddities; everything  in our apartment was scaled-down in size, “cute”, minimal, but beautiful. (And there was a bidet in the bathroom. Score.) What there wasn’t much of was space. Where were we gonna put all of our shit?! I mean, no way was I going to spend six months in Argentina without bringing every single pair of shoes I owned.

George Carlin is the best. Anyway, what I came to understand as I settled into my new city was that so much of what I thought I needed was superfluous. Of all those shoes I lugged nearly 6,000 miles, I literally wore 3 pairs. If there’s something we have ingrained in us as Americans is this idea of mindless consumption, on so many scales. Our manicured yards stretch our water recources thin and keep our neighbors at a distance. And our ridiculously over-sized homes that we then work to fill with cheap, meaningless shit. Even our ever-expanding bodies are a representation of our excess. Or maybe we are just like gold fish and grow to the size of our environment. Big house, big belly.

We spend so much of our precious time earning money to buy all this shit. I really liked this article on Raptitude, Your Lifestyle Has Already Been Designed. Some of the comments are pretty interesting, too. It makes me want wanna watch Fight Club and listen to the Avett Brothers. But for now, I have to get back to work.

work for your shit

08 April | Wednesday
Mobility | 20:00

Warm-up | 3 rounds
Row x1:00
Wall walk x2

Training | Power clean – heavy single (125, 145, 145, 140#)
– then –
16:00 EMOM:
Evens: hang power clean x4 @50% (115#; last three rds 3@115#)
Odds: hand release push-ups x5 + 15 DUs
– then –
Single arm OH walking lunge 4×20 (26# KB)
Rest 1:30

Stretch | 15:00

07 April | Tuesday
MFR + Mobility | 20:00

Warm-up | 4 rounds:
5 glute-hammies
8 push-ups
30 DUs

Workout | 5 rounds:
Sled walk x100m (135#)
AD x1:00
Fwd-leaning rest x1:00

Stretch class | 20:00

06 April | Monday
Mobility | 15:00

Workout | Back Squat – heavy single (155, 175#)
Rest 10:00
CP Battery: Back Squat xAMRAP @85% (3 @150#)
– then –
Power Clean – heavy single (125, 145#)

Monday – got back up to pre-injury BS numbers! Yay! That power clean though. I’ve hit 145# a few times in the past. But not Monday. Or Wednesday.

Mondays requested recordings:

Wednesday’s heavy power cleans went pretty much like Mondays. But the video… Christian’s position in the frame coupled with the angle of the camera… Bahahaha! I die!

04-08 rearview-01-01-01


Musings on Test Week(s)

“Those who do not move, do not notice their chains.” – Rosa Luxemburg

snatch potatoe
Mr. Head needs some Iron Scap work

What I learned from Testing:

  • I am feeling good again. And while being injured sucks, I sure have learned a lot.
  • Accessory work pays off. And I particularly enjoy the loaded box step ups.
  • I need to fail more…. The treasure requires failure.
  • …And get comfortable with a challenging load on the barbell. Ali was talking about an article where the guy would just load up a barbell and take it out of the rack and hold it for a while. Just to get used to what that felt like. Makes sense. Like heavy thrusters before Fran, makes the lighter load seem even more so.
  • I love barbell. It’s true that you don’t know how much you enjoy something until you can’t do it.

Most of those aren’t new revelations, but then, sometimes we need to be reminded our “chains”…

27 January | Tuesday

MFR + mobility | 15:00

Warm-up | 4 rounds NFT:
5 push-ups
10 KBS
15 sit-ups
20 DUs

Work it out | 5 Sets:
Hang power clean x2 (105,110,110,115,115#)
1:00 rest
Single arm press x8 ea. (26# KB)
2:00 rest
– then –
15:00 TGU work (50# – barbell)

26 January | Monday
6:00 class

Front Squat 4×1 (136, 145, 155#,165)
3:00 rest btwn sets

Fran Practice

Stretched da muscles | 20:00

You know what Monday means – front squats and class. Classy! The front squats felt good. Failed on 165# though, which is 10# short of my 1RM from last spring. S’okay. Work in progess. Besides my scoops were sore from Sunday’s hike. Here is my attempt (please note the jaguar in the backgound):

 Tuesday’s hang power cleans felt good. I think maybe I could pull the bar into the pocket a little more – like I might be shorting that movement. Anyway, here are sets 4 & 5 – both at 115#:

Get-ups with the barbell are hard, but fun. And maybe a little awkward to fail on. I need to plan an exit strategy next time – or at least be able to put 10# bumpers on. I worked up to 7.5# on each side of a lady bar. I found the hardest part to be the movement from the ground because you want to be forceful up, but still have to maintain balance on the barbell.

Limiting the caffeine to one ‘Mericano a day – and in the morning. Damn that 5-hour half-life.




“My destination is no longer a place, rather a new way of seeing.” – Marcel Proust

a new way of seeing

Read this really great post from James Clear today, “Mental Models: How Intelligent People Solve Unsolvable Problems“. In it he discusses how we can change the way we tackle a problem by changing our perception and approach of it. And by broadening our mental toolboxes. One can never have too many tools. In the box. Worth a read for sure.

Followed that one up with an article discussing some new insights into depression. Turhan Canli’s TED talk, “Is Depression an Infectious Disease” correlated nicely with the post from James Clear. And it also explained all the “crazy” cat ladies! Maybe they’re just like the infected rats – sexually attracted to the smell of cat urine. Shoulda been a scientist…

21 January | Wednesday

Mobility | 20:00

Warm-up | 3 rounds NFT:
1:00 Row
10 x WB
10 x wall presses

Workout | Testing Cont’d:
1 RM Over-head Squat (95, 105, 115, 110#) PR

1000m Row for time (3:58)

Stretch | 20:00

20 January | Tuesday

MFR | 20:00

Training | Testing Cont’d:
Power clean 1 RM (135, 145#, 155, 150) PR

EMOM! 20:00
Even min – 3 power cleans (105#)
Odd min – 30 DU’s (UB)

Stretch | 20:00

Tuesday’s power cleans felt pretty good! I really think I could have pulled that 155#, but I look forward to getting more time with the barbell and know it will come. Below is at 145# and 155#, respectively…

Wednesday’s OHS’s felt pretty good, too, all things considered! And I hit a PR! Never mind the awkward fail… Step away from the rack, Morgan.


A Few Less Fucks

“Try not to pay attention to those who will try to make life miserable for you. There will be a lot of those — in the official capacity as well as the self-appointed. Suffer them if you can’t escape them, but once you have steered clear of them, give them the shortest shrift possible… The ratio of one-to-one doesn’t justify the effort: it’s the echo that counts. That’s the main principle of any oppressor, whether state-sponsored or autodidact. Therefore, steal, or still, the echo, so that you don’t allow an event, however unpleasant or momentous, to claim any more time than it took for it to occur.” – Joseph Brodsky, Commencement Speech at the University of Michigan, 1988


I’m an advocate of giving a fuck – when it counts. The trick is to be able to differentiate when to give a fuck and when to not give a single fuck. Mark Manson says it so very eloquently in, “The Subtle Art of Not Giving a Fuck“.


Here I am going on and on about not giving a fuck… after giving way too many fucks about my 1RMs all week long. As Tom pointed out, I need to let go of this emotional attachment to the numbers. (I never would have guessed that my 20-something self who was emotionally attached to the numbers on the scale and the size of my pants would evolve into a 30-something with a barbell complex. Not THAT barbell complex – though, man, those are fun, too!)

Was the title of this post a little misleading? I don’t give a fuck. (And neither did these ladies.)

 16 January | Friday

Warm-up | Row 3:00

Training | 1 RMs:
Deadlift (215, 225, 220#)
Press (85, 90#)

GB Handstand Challenge:
Day 7 – Hollow Body Hold (:60)
Day 8 – Pelvic Tilt (15 of 60 reps; To Be Cont’d)

15 January | Thursday

Mobility | 10:00

Warm-up | AD 3:00
3 Rounds:
Hollow rocks :30
20 DUs

Training | 1 RM WEEK:
Back Squat (155, 165, 175, 170#)
AD 10:00 for cals (152)

Thursday I was in a pretty pissy mood did not manage work stress very well, and testing Back Squat didn’t help alleviate that much, it being the most mentally challenging lift for me. But I was pleasantly surprised at how the movement felt and am excited to see where I go now that I am feeling better and the hip seems to be moving properly. Here are the videos at 165# and 175#:

Honestly the 175# felt better than my final attempt at 170#. I think I was a little quick to fail on those just because the “dismount” for the back squat, well, I haven’t “practiced” it much in the last year.

The AD for cals I would say I did at 75-80% not 90% as I was instructed. I am such a rebel. Or an asshat. Testing doesn’t do much good if you don’t follow the protocol.

I was pleasantly surprised on the deadlifts, matching my current 1RM despite injury (and, as with the back squats, they felt good, which is the most exciting thing). Press is not my wheelhouse. Clearly. Lots of room for improvement, but I need to get some work done on that shoulder impingement, too.

I found this article on breathing through deadlift, press and handstands (Hello! THAT was my Friday!). We’ve learned about the belly breathing, but this was particularly interesting in terms of handstands. I attempted it during the Handstand Challenge this evening, but, as with everything, it’s gonna take some practice.

The Day 8 Challenge is pretty intense (for me) on the low back so I am splitting it up as needed. Train smart.

Yeah, that’s a pint of Jeni’s Salted Caramel Ice Cream. You know, the fancy $12 a pint stuff from the grass-fed cows. It’s so damned delicious.