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?

Pillows

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

So then that’s Dr. BJ, amiright?

cf38c745741363-583bef589cfcc
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-
“B”
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-
“C”
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.

Bone-In

“Always wear shoes that are good for running or fighting.” -Joe Strummer

b-o-n-e

I believe Amy Winehouse made popular the terminology for the third kind of essential footwear…

And that brings us to this stimulating discussion with the Robb Wolf and clinical psychologist, Marianne Brandon, on how evolutionary theory can help us understand our desires to bone, and in particular, how the loss of our instincts when it comes to sex is impacting our relationship & sexual satisfaction.

If this were a book instead of a blog, here are the three sections that would be underlined in no. 2 (the note-worthy bits):

  • How masculinity and, perhaps emasculation, and is affecting our sexual relationships. (For more on that, check out this flick.)
  • How acknowledging the role of our evolutionary wiring can help remove the moral component and guilt than can be associated with our primal instincts, whether we’re talking about the bodily urge to consume the highly palatable foods, or the conflicting urges of novelty and security when it comes to sex in/and our relationships.
  • How movement – feeling and being connected mentally with one’s body – is a first step in reconnecting with our sexual instincts.

So yet again, it’s all connected, always changing, and the solution to the “problem” generally lies somewhere between the extremes.


16 Dec | F
Warm-up | AD x 5:00
3x:
Single-arm press x 5 ea
Banded rows x 10
Plate squats x 5

Work | Chin-over-bar holds 3 x :20, rest x 1:00
Ring dip holds 3 x :20, rest x 1:00
Pistols 3 x 5 ea, rest x 1:00
Wall walks 3 x 3 [slow + unbroken], rest x 1:00 (yes?)

Stretch it out | 20:00

15 Dec | F Eve
Mobility | 3x
Glute press x 10
Single-arm plank x :25 ea
Banded clammies x 12 ea
Banded glute bridges x :45

Warm-up | 3x
AD x 1:00
Wall walk + 5 lateral walks ea way
Palms-up BB row x 8

Work | NFT
3x:
AD x 15 cals
KB row x 10 ea (26#)
HS walk x 10′ (7′ max.)
-Rest x 2:00-
4x:
KB clean + press + snatch + 5 swings – ea side (35#)
Zercher squat x 5 (95#)
-Rest x 2:00-
Single-leg banded hamstring curls 5 x 3-5 ea (blue)

Stretch | 10:00


Th | Despite having written it on the whiteboard correctly, I mis-read the assignment and did 5 rounds of the first part (likely 6 because I lost count and did an extra round to be sure), and only 3 of the last. I thought I was getting off easy on the hammies. The single arm KBS were interesting because my torso really wanted to twist when I was using my left hand, which I’d like to investigate.

F | WOD (word of the day, obvs, because we drink the bean ’round here not the kool-aid): Post-activation potentiation in contrasting sets. Okay, that’s more of a phrase.

Now to the training: ring holds were a challenge for real, with the instigation of the shoulder shrug occurring at about the 15s mark. Experimented with body position, which helped some by the third set.

CMU exterior walls comes in handing when stringing together wall walks. The goal “bottom” position was for my body to be parallel to the floor, which was about 3 rows of block up, or +/- 24″. I found at about row 4 (+32″) I had to slow way down and try to get lower, but… didn’t hit the goal point each time. So close. We’ll see next go around. Stringing them together made them much more challenging. Hello, breath.

Residuals

i-have-a-feeling

The thing we tell ourselves… What are you rehearsing?


26 Nov | Sa
Warm-up | 3x
AD x 1:00
Slam balls x 7
DUs x 30

Work | O-lifting – Week 4
2-Position snatch [below the knee, mid-thigh] (85#)
Buenos dias 3 x 6 (95#)
OHS pin squat 3 x 3 (85, 95, 95#)
3x:
Samurai squats x 5 ea (35#)
right into
FLR x max effort (1:15, 1:05, :57)
rest as req’d

Stretch | 10:00

25 Nov | F
Mobility | 3x
Single-leg elevated adductor squat x 10 ea
Single-arm plank x :20 ea
Reaching TVA drops x 15

Warm-up | 3x
Palms-up BB row x 10
Buenos dias x 10
Wall walk x 2

Work | x 30:00, rotating:
Carries [OH, dbl KB front-rack, suitcase] x 100m (35#ers, 53#)
AD x 1:00
Sumo DLs @ 155# x 5
Handstand walk x 12′ [or 3 attempts]
Row x 1:00

24 Nov | The Giving of the Thanks
Dishes x All day

23 Nov | W
Mobility | 3x
Wall rotations + slides x 10
Single-leg elevated hip bridge x 12 ea
Reaching dead bugs x 20 ea

Warm-up | 3x
AD x 1:00
DUs x 30
Hip mobility moves

Work | Oh-the-lifting – Week 4
Behind-the-neck rack jerks 10 x 1 [build] (85, 95, 105, 105, 110, 115, 115, 120, 125, 130#)
Split squats 3 x 4 (95#)
Segment clean [2s pause @ knee] 5 x 2 (105, 115#…)

Stretch/real talk | 15:00

22 Nov | Tu
Mobility | 3x
GA squats x 12
Scap press x 8
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Slam balls x 7
Push-ups x 7
(Pony) Tail flingers  (GHD sit-ups) x 10

Work | EMOM x 14:00, rotating:
Bench x 3 @ 80# + DUs x 30
Hang snatch + OHS x 3
-Rest x 4:00-
EMOM x 14:00, rotating:
Tall cleans x 3 @105#
Row x 100m

Stretch x 15:00

21 Nov | M
Mobility |3x:
Wall-pressing TVAs x 15
Single-leg elevated hip bridge x 10 ea
Side plank clammie x :40 ea

Warm-up | 3x:
Wall slides x 10
Wall balls x 10
Wall walk + lateral tick tock x 1
OH walking lunches x 20

Work | “B”
Zercher squats 5 x 7 (95, 95, 105, 110, 110, 110#)
Rest x 1:00
“C”
KBS 5 x 10 @ 44#
Rest x 1:00
“A”
8x:
Single arm press x 8 ea (5@ 26#, 5@ 21#)
Rest x 1:00
Chinese row x 10 ea (26#)
Rest x 1:00

Stretch | 20:00


M | Rearranged the order of the workout because no dumbbells and all the KBs taken. Man, to have a dick and/or lots of muscles so the brahs would buy some. First time doing zercher squats and they were fun times: super uncomfy in the elbow pits and breathing. Lots of booty, quad, back and abs. Should have taken vid of my KBS to compare to the blog link today #notesfornexttime #sidebyside. That was a lot of pushing and pulling. Left side was the limiter on both movements. Just realized as I’m typing this that I did KB rows instead of Chinese rows. Hmm, where’s my head at? Three guesses…

Tu | Busy day at work (but my Friday for the week!) and no gameplan for a workout means one from the archives… and of course, an EMOM – or two.

W | Pissed off hip, but a well-timed holiday day off tomorrow. The BTN jerks felt awesome; mmm, that bar path. Split squats did the trick pre-fatiguing the boo-tay on the segmented cleans. Gotta work on transitioning my feet wider at the bottom. Wide bottom(s), bishes!

Th | A person feels entitled to eat way more ham and sticky toffee cake when you got sore abs from all those jerks. New holiday pre-gaming programming – check.

F | Hip speaking; rolled thru.

Sa | Per last week’s vids, I changed my set-up on the snatch a bit; I didn’t realize how much I was letting my chest drop. The result felt solid – fast and able to open up the stance at the bottom (less air brakes)- though from the hang, less so. Here’s some footage:

Those OHS pin squats were something; tricky getting in the proper position, but once you were there… they felt like heroin. Or what I imagine heroin to feel like. (I might be exaggerating, but they did felt nice. Besides aren’t the holidays all about over-doing it?)

The Buy In

“It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” -Mark Twain

truth-and-lies

Friday is here! And my favorite fitness-related read of the week “Stop Lying to Yourself (Whilst Un-fucking Your Burpees)” is here. (I added that last part.)

I will preface the lines that follow with the fact that I’ve done a real shit job of keeping my eyes on my own plate this week. I know, I know, you do you, and all that business. But in the interest of community-building, coupled with the notion that we rise or stagnate based on our surroundings, watching folks in class from the sidelines can be staggering. While I appreciate a good attitude and fun vibes, aren’t we all here to grow, to improve, to challenge ourselves? And if you’re not, can we actually kick you off the island?

“If we put in high quality work towards learning skills, we will get tired. If we put in low quality work towards getting tired, we won’t learn any skills. Turning the byproduct (getting tired) into the goal is a failure to our bodies.” – Chip Conrad

All done with my verbal vomit. Thanks for holding my hair. You’re the best! No lie.


22 Sep | Th
Mobility | 3x
Wall rotation + press x 10
Prone glute press x 10
Prone Y raise x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Single-arm banded rows x 10ea
BB RDLs x 10
DUs x 30

Work | Front squat 5 x 5 @ 70% (115#)
Rest x 2:00
Front rack KB reverse lunges 4 x 6 ea (35# KBs)
Rest x 1:00 between legs
3x: (1:29, 1:27, 1:21)
Slam balls x 5 (30#)
Wall balls x 5 (20#)
Row x 200m
Rest x 1:00

Stretch x 20:00

21 Sep | W
Mobility | 3x
GA squat x 10
SL Adductor squat x 10 ea
Side plank + LL x :30 ea
Reverse curl-ups x 7

Warm-up | 3x
Wall ball x 7
Banded rows x 12
DUs x 30

Work | O-lifting – Week 3
2-Position snatch [above-the-knee, mid-thigh] 4 x 2 (65, 75, 75#)
Tall Cleans 4 x 2 (95, 105#…)
Iso holds – Clean DL 3 x 10s

Stretch | 20:00

20 Sep | Tu
Pill-uhs | 3x
Single-arm plank x :20 ea
Single-leg elevated hip bridge x 10 ea
Hanging knee raise x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea
Rest x 1:00
COB x 5 @ 30×3
Rest x 1:00
-then-
Single-leg hip thrusts 3 x 15 ea (15#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (3 attempts)
Row x 150m
Rest x 1:00
Express stretch | 7:00


Tuesday’s COB work felt really strong in comparison to how they’ve gone in the past. But they still leave me sore for daaaayz afterward. So, maybe I’ll work those in the rotation a little more. Or is it the push/pull combo not necessarily the particular movement that’s the good stuff there? Hmmm…

True story above on the COB aftermath; went into O-lifting wiht some seriously sore lats and tris. Bottom of the snatch didn’t feel so hot on the right hip, so stopped after two sets. The bottom of the clean felt fine so moved through the rest of the workout. 

Experienced some curiously sore abs going into Friday’s session. Where’d that come from? The reverse lunges felt solid. It’s nice to think back at how difficult much of the single-leg work used to be, and how much better things feel now.

Before & Afters

“It is impossible to begin to learn that which one thinks one already knows.” -Epictectus

dis_engage
Warning by Antoni Muntadas

I had to listen to The Aussie’s chat with Julien Pineau a couple times, just to make sure I didn’t miss anything. I then proceeded to assume all the positions that came to mind to test my version of the torque. I might have been doing the dinner dishes while listening, so the rubber gloves made it a little weird. But I’m not above weird. 


15 Sep | Th
Mobility | 3x
GA squat x 10
SL elevated hip bridge x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 20 cals
SA press x 5 ea
GHR x 7
Banded rows x 10

Work | RFESS 3 x8 ea @32×1 (10# DBs)
Rest x 1:00 btwn legs
3x:
RDL x 5 (115#)
Rest x 1:00
BB hip thrust x 8 (135#)
Rest x 1:00
4x:
Handstand walk x 15′ (got about 7′ max, w? 3 attempts ea)
Row x 150m (34, 33, 32, 33s)
Rest x 1:00

13 Sep | Tu
Mobility | 3x
Elbow plank + fwd tap x 8 ea
SL elevated adductor squat x 8 ea
Reverse curl-ups x 8

Work | EMOM x 12:00, rotating:
Front squat x 5 @ 75#
Row x 150m
-Rest x 4:00-
EMOM x 12:00, rotating:
OHS x 3 @ 65#
Slam balls x 8 (30#)
-Rest x 4:00-
EMOM x 12:00, rotating:
AD x 1:00
KBS x 10 (53#)

Solo stretch whilst zenning out to mix tape | 20:00

12 Sep | M
Mobility | 3x
GA squat x 12
Scap press [d-e-l-i-b-e-r-a-t-e] x 10
TVA drops x 15

Work | 30:00, rotating:
Farmers carry x 100m
AD x 1:00
Row x 1:00
GHR x 10
Reaching dead-bugs x 1:00


Started the week off light, checking in with the back and the hip. Yep, still there. Pretty much rode that wave the rest of the week. The back seems to be recovered, though during stretch I notice my range of motion during some of the twisting positions is limited a bit. I’m jumping in on the class today to test if O-lifting is an option for Saturday. 

In Contrast

“Put light against light – you have nothing. Put dark against dark – you have nothing. It’s the contrast of light and dark that give the other one meaning.” -Bob Ross

89ba0fac64a4483c4eeb0e7e0b52ae76
And here we have some contrast, of style or talent,  you be the judge. This is a work by Asger Jorn of the Situationist movement, I think. Hey, we’re not just butts and barbells around here, nah meh? (But mostly we are…)

And here’s an interesting podcast on how we think of our current selves in contrast to our future selves and how that fucks up our decision-making skills. I believe we call that projection bias.

And in case I deterred you with the duck up there, here’s some additional contrast:

past future-01.png
Past self vs future self

02 Sep | F
Mobility | 3x
GA squats x 10
Scap press x 10
SL Elev glute bridge x 10ea
TVA drops x 10

Work | x 30:00, rotating:
KB front rack carry x O-head to green rig; Farmers carry return (44#ers)
AD x 1:00
1-1/4 Back squat x 3 (90#)
HS walk x 10 meters (+10 UB!)
Row x 1:00

01 Sep | Th
Warm-up| 3x
Rope work x :30
KBS x 5
BB RDLs x 5

Work | 6:00 class
Deadlift 4 x 3 (185, 185, 195, 195#)
Rest x 2:00
2-Position clean 10 x 1 (95, 95, 105#…)
-then-
6-Minute Abs! (10# plate)

Stretch | 15:00

Goodbye, August | W
Warm-up |3x
Row x 1:00
Wall ball x 7
DUs x 20
Goblet squat x 5

Work | O-lifting – Week 1
Snatch-grip push press + OHS 5 x 2 across (100#)
3x:
Good mornings  x 3 (95#)
DB row x 12 (30#)
-then-
Front squat 3 x 5 (115#)
Iso-hold bench press 3 x 6-10s

Stretch/Talk it out | 20:00

30 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 16
Reverse curl-ups x 12

Warm-up | 3x:
OH walking lunges x 12
AD x 1:00
Palms-up BB row x 10

Work | 4x:
RDLs x 4 @5050 (125,135#…)
Rest x 1:00
Body row x 8
Rest x 1:00
-then-
SL hip thrusts 4 x 12 (15#)
Rest x 1:00 between the legs
-then-
AD x 10:00
E’ry 2:00, HS walk attempts x 3

Stretch | 15:00


Ah contrast. I was feeling so awesome before and during the Humphrey’s hike…

The intention this week was to do some moving and see what the response was in the hip-/back-/ass-on-the-funky-side region. So, yeah, did that. Really wanting to squat, but we had a reverse “Bump N’ Grind” situation: my mind was telling me yes, but my body, my booody was telling me no! So, what can I do to work da booty (okay, and the body) that isn’t squatting? Pulled some things from the archives… And things are feeling better, but some tightness remains in the back and in the hip when in the R-Kelly position.

Every time there’s a “rest a minute between legs” in my workout, my mind puts a “my” after the preposition and the gutter brain takes it from there…

spend some time there.gif

Gonna give Oly a try tomorrow. We’ll see if I’m walking funny after…