Stillness + Stuckness

“Patience is also a form of action.” – Auguste Rodin

brit brit finger taps.gif
Brit Brit practicing her technique.

I’ve been picking up on lots of snippets about behavior patterns lately, recognizing them in oneself, and in your crew. This one from the Barbell Buddha has lots of good stuff in it. I really like the part about the craftsman’s mindset and the commentary on the banana hands.


13 July | W
Warm-up | Row + Mobility

Work | O-Lifting Week #2
Snatch shrug 3 x 3 (125,125,145#)
Muscle snatch 3 x 3 (55#)
1-1/4 OHS 3 x 3 (85,95,90#)
Elbow plank holds x 3 (2:05,1:15, 1:23)

12 July | Tu
Mobility | 3x
GA squats x 10
Prone Y raise x 8
Side plank + leg lift x :20 ea
Reaching dead-bugs x 1:00

Warm-up | 2x
TGU x 2 ea
DUs x 30

Work | 10x
Back squat x 5 @ 70% 1RM (125#)
Rest x 1:00
Banded row x 10
Rest x 1:00
-then-
KB front rack walking lunges 4 x 10 steps (2 with 35#s, 2 with 44#s)
Rest x 1:30 btwn sets
-then-
AMRAP DUs in 3:00 (160)

Stretch | 10:00

11 July | M
Mobility | 3x
Monster walk x 12 ea
Elbow plank + fwd tap x 6 ea
Side plank clam x :30 ea
Cossack lunge x 8 ea

Warm-up | 3x
Row x 200m
Single arm banded rows x 12 ea
Standard RFESS split squats x 8 ea

Work | Back squat 5 x 1 (140,150,165,175,185#)
EMOM x 10:00:
1-1/4 Back squat x 3 @ 50 % (90#)
-then-
AD 30/30’s x 10:00 (106 cals – Ass. bike)

Stretch | 10:00


M | I really like the heavy singles + squat EMOM combo. So you fatigue a muscle group and then put that region under tension for some duration…

smarty pantsTu | Muscle soreness level high going into Tuesday’s session. In particular in the rear mid-thighs (Sometimes we call those hamstrings, Morgan. No, but really, up and to the center from the hamstrings.)

Performing 10 sets gave me lots of opportunity to reinforce the set-up ritual and breath. You know, so when I attempt heavy singles, I don’t mind fuck myself. The front-rack lunges were very challenging, ‘specially with the 44# kettlebells. That transition to the DUs was pretty funny – attempting to jump after all that.

W | O-lifting went fine.

 

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The Ouroboros

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

Ouroboros

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

 

Make Time

“Sometimes it’s to your advantage for people to think you’re crazy.” – Thelonious Monk

sorry for the inconvenience
I like this article, 18 Things Everyone Should Start Making Time for Again. I tried to pick a favorite, but couldn’t. And if you add “while drinking coffee” to each item…


 05 January | Monday
AM – 6:00 class

3 Sets:
Front squat x4 (115,125,125#)
1:00 rest
OH walking lunges x10 steps (45#)
2:00 Rest

3 Sets:
Pull ups x Unbroken (3,5,3)
right into
Wall ball x Unbroken (27,30,22)
right into
DUs x Unbroken (oh sheeeit)
2:00 Rest

Stretch | 20:00

PM – remote coaching

MFR | 20:00

4×5 Seated press (60,65,65,70#)
2:00 rest

Dips 4 sets x AMRAP-1 (boxes: 8,7,7,6)
1:00 min

4x30s Wall run w/ shoulder taps

Stretch | 20:00


Been a while since I’ve worked out early in the morning (beyond taking the dog for a walk or run) and oooh. I totally failed on the double-unders – could not get the timing down. It was pretty funny. (Well, it pissed me off at the time, which I find funny as I type this.) Front squat is feeling rather challenging – so I guess it’s good that we are doing that cycle.

Had an extra workout in the queue – and  after my performance this morning I decided today was the perfect day to complete it. The foam roller felt so good after the AM leg work. Press felt good, dips were good – they don’t bother my shoulder when I do it on the boxes but I am guessing that’s because it’s a lighter load. Wall runs were good but tough, Trunk is feeling weak. I don’t know if it’s actually weaker or if it’s the post-holiday mind games – a few days off and some drinking negates all progress ever, ya know.

Playing catch up on the Gymnastic Bodies Handstand Challenge. Hoped to get all caught up but was pretty fatigued after the wall walks. Completed the Day 1 challenge:

01-05

 

The Eve

“Be silent in a group of people. See what they reveal to you.” – Yoko Ono

That’s some solid advice for holiday dinners. Especially once the dranks are underway.

when we try to clap at the same time at dtp
At DTP when we try to get cute with the group pic. Or clap in sync.

Since it’s Christmas Eve, it seems appropriate that I post some of my favorite casas… in the snow. Because there’s nothing but sunshine here in the PHX! Hooray for being nostalgic about the snow and not actually in it!

Delta Shelter
Delta Shelter | Olson Kundig Architects
farnsworth
Farnsworth House | Mies van der Rohe
Fallingwater
Fallingwater | Frank Lloyd Wright

Every year a good friend of mine from grad school has an Eve Eve party. The “Arch”ies fly in from the east coast and Seattle. It’s really awesome and reminds me how instrumental they all have been in my life. I really don’t think I’d have survived grad school without them. Or at least I wouldn’t have ended up this awesome. And modest.

Finally, here’s my holiday prezzie to you!


24 December 2014

Warm-up | 3 rounds (NFT):
8 push press
8 walking lunges
8 zing zows
25 DU’s

Rubie’s Hanukah Workout | 8 rounds:
With a Parter: Jorden Kolding
Team: Girls Who Garnish

8 power cleans (75#)
8 lateral yumps
8 sit-ups
8 step-ups
8 walking lunges
8 zing zows
8 STO (75#)
8 tire flips

Stretch with boozey nog | 20:00+


Honestly, I am a little skerred about how my hips (yes, both of them) are feeling right now. Low back is tight too. But, I am confident that if I back off a bit and listen to my body, that things will be feeling great again in no time! Gotta start getting ready for Zion. That being said I really wanted to hit it hard this morning. Instead I dropped some weight from the barbell and just focused on moving well.

heli_1
This relates to stretch class. You had to be there.
heli_2
Yep, you shoulda been there.

No stat block today, just eggnog, whisky, and the Kolding family spread. Happy Holidays!

Text Neck

look fucking up
Today I had a conversation with my boss. It was less of a conversation and more of brain dump on my part, as he spent the duration of it nodding his head and scrolling through his blackberry, while I talked aloud to myself and refined my ‘WTF’ face. Perhaps, I find it all so annoying because I’m guilty of it too; habitually scrolling through Instagram without a second thought. (Deleting Facebook from my iPhone has proven to be a solid decision.) How many of us have been out to dinner with friends and looked up to find everyone has gone on a social media break, checking out from the face to face conversation to check-in with the curated presentation of our “friends” lives. This series of photographs on Death of Conversation captures it all so well. What are these evil little devices doing to our personal relationships? To our kids? And to our bodies?


08 December | Monday
6:00 class

Warm up | 3 rounds:
10 Wall balls
10 walking lunges OH PVC
5 push ups
5 ring rows

Back Squat Wave Load | 3 sets x 2.2.2
(115, 125, 130 | 125, 135, 140 | 135, 145, 150#)
1:00 rest between mini-sets
3:00 rest between waves

3 Rounds | NFT
Single arm OH walking lunges x10 ea. (26# KB)
:30 rest
Chinese row x8 ea. (26# KB)
:30 rest
Ring push-ups x8-10
1:00 rest

Elongate | 20:00


Back squat felt great! It has only taken me three years to grasp the concept that just because your ass can go to the grass doesn’t mean you should let it. At least on back squat. When I bottom out, I loose all that glorious torque. Now that the hip is feeling good again, it was nice to be able to put some weight on the barbell and get a feeling for where I need to stop – finding my bottom. Oh there it is!

there it is

 I digress. Everything (in the workout) felt solid. Concentrated on moving well on the lunges, keeping the glutes and trunk engaged and not letting my ass stick out. The row and ring push-ups felt solid, too. No shoulder pain.

Thus far I am enjoying the Source Organic protein powder; it blends really easily and doesn’t have a nasty taste. Made some protein waffles with it this morning and man they were good. I used a banana instead of applesauce and added some blueberries. So fancy.

12-08