Something Smells

“Beware the stories you read or tell; subtly, at night, beneath the waters of consciousness, they are altering your world.” – Ben Okri

effuuuapril.jpg

I have a zit that shows up only when I am crazy stressed out. This week it made an appearance. Not that I needed anyone to tell me – hey, you seem like you’re stressed. Since we’re turning the page on the calendar this week, I am using that as a marker to reset my shit, too. May is gonna be all about me – self-care and getting my priorities re-aligned. Starting with sleep (Did you listen to this podcast? Listen to that podcast.) and nutrition (all the veggies and protein), and then onto workouts (Doing whatever the fuck TG tells me to. Thanks for the mirror, man.) and the knife (No, I am not going _____ ). Fuck, I love a plan.


26 Apr | Th
Warm-up | Just the usual MFR and pre-warm movements

Work |
A. 4x:
Goblet squat x 7 (35, 40, 45, 45#)
RNT [pulling knee in] x 7 ea
BB only BS x 7
B. BS 5 x 5 [3:00] (135, 145, 3@155#)
C1. 1-1/4 FS 3 x 5 [1:00] (95#)
C2. SL KB RDL x 10 ea [1:00] (45#)
D. McGills 3 x :45 ea [:15 btwn]
E. Stairs x 15:00

28 Apr | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10
Scap press x 10
Reverse curl-ups x 10
WW + taps x 10

Work |
A. Stairs x 12:00
B1. Supinated snatch-grip DL 7 x 5 [right into] (125#)
B2. Wall walk + taps x 20 [2:00]
C1. SA BU ½ kneeling KB press x 7 ea [1:00] (20#)
C2. GHR x 10 [1:00] (15#)
D. Pull-up negatives 4 x 3 @30×3 [1:00]

Stretch | 10:00

29 Apr | Su
Vortex Sunday | Devil’s Bridge + West Fork Trails with The Scientista (+/- 11 mi)


Th | Work’s been crazy demanding this week; really pushed myself to get in the gym. Workout felt fine, but I fought to stay in the moment with every rep. Ran out of time on part E, and maybe the lack of focus won there, too.

Sa | Solid night of sleep had me ready and wanting to get in the gym. Workout felt good. Kept the DLs a little light with the back. The pressing and negatives were a little tough. Had K-Rad on the platform next to me EMOM-ing which was really nice, especially considering the headspace I’ve had.

Su | I found something to do in Sedona, other than run from all the “cute shops” and crowds. The weather was perfect, the trails were beautiful and fragrant with blooms, and the stout that followed was crazy good, though I only was able to drink half because 9% and driving. Next time you’re in Camp Verde, check out the brewery. The ambiance is unforgettable and the Elote Pork Nachos are… worth stopping in The Dirty Verde for.

May gonna be like…

May is Fire
The Plan (Actually it’s “The Bookworm,” by Hermann Fenner-Behmer, from 1906)

Only sub coffee for tea, peonies for tulips, add a set of spotted paws, aaand sub my face and bod…

Smelly Spongebob Sunday
Just a joke from the trail. It all started with my squeaky water shoe…

 

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Fear[less]

 Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.

-Dylan Thomas

69274_10200630986677964_1945386210_n

What does fear look like…?

It’s staying in a job that’s no longer fulfilling; it’s grasping at that relationship instead of cutting that brah (or bish) loose; it’s listening to your head instead of your gut; it’s nodding and smiling instead of asking the question; it’s getting defensive when the question is asked of you.

And, it’s an Olympic gold medalist shrouded in the American flag.


16 Nov | W
Mobility | 3x
GA squats x 10
Prone Y raise x 10
TVA drops x 10

Warm-up | 3x
AD x 1:00
DUs x 30
Banded shoulder things

Work | O-lifting – Week Tres
Clean pulls [build] 5 x 1 (125, 135, 155, 175, 195#)
Clean pulls [across] 5 x 1 (195#)
Clean [build] 5 x 1 (115, 125, 135, 145#…)
Clean [across] 5 x 1 (145, 145, 140#…)
Tall jerks [build] 5 x 1 (65, 70, 75#…)
Rack jerks [across] 5 x 1 (125, 130, 130, 125#…)

15 Nov | Tu
Mobility | 3x
Elbow plank + reach across x 10 ea
Bird dogs x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 1:00
Wall walk x 2
Single-arm press x 7 ea

Work | 10x:
Back squat x 4 (5@ 135#, 5@ 145#)
Rest x 1:00
Wall run x :30 (Lateral walks after round 2)
Rest x 1:00
-then-
5x:
Single-leg RDL x 10 ea (44#)
Rest x 1:00
KB snatch x 5 ea (35#)
Rest x 1:00
-then-
5x: (5:36)
KBS x 15 @ 35#
DUs x 30

14 Nov | M
Mobility | 3x
Single-leg adductor squat x 12 ea
Scap press x 10 (deliberate AF)
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 10
Single arm banded rows x 10 ea
Pistoles x 2 ea

Work | x 30:00, rotating:
AD x 20 cals
Row x 1:00
Lunges x 10 (front rack KB reverse w/ 2 x 35#ers… pppt)
Single-leg hip thrusts x 10 ea (18# KB)

Stretch | 20:00


M | Hip a little stiff and sore; maybe from the Sunday hike, maybe from accumulated workload, maybe from dodging my fears of how that work meeting was gonna go (it went fucking great!). It was smart then that I added ‘front rack KB reverse’ to the lunges right…?

foh

Tu | Ooh, that was some work. Modified the wall runs to lateral walks because of the shoulder. Something about the extension after the shoulder tap not being in the right position, it feels like it’s pinching something. Felt fine as long as I kept the arm extended and locked out, thus the lateral walks. 

W | Surprised at how fast the movements felt with the barbell considering all the work yesterday. The cleans felt dandy; getting out of the bottom like a boss, comparatively. The jerks felt nice and fast, no shoulder pain or hesitation. Tall jerks, not my wheelhouse, but, man, do they help trigger the speed.

Heart-Breathers

“When jarred, unavoidably, by circumstance, revert at once to yourself, and don’t lose the rhythm more than you can help. You’ll have a better grasp of harmony if you keep going back to it.” -Marcus Aurelius

enthusiasm-is-contagious-01
Saturday morning cartoon rhythm: interrupted.

You ever have days/weeks that just scatter the fuck outta your brain; you can’t focus, you can’t seem to be any one place? After lots of (taste-)testing for something to help aid the return to center, I’ve finally found my method: weird breathing and practicing some gratitude. Not nearly as fun as whisky, and with way less entertaining stories. But it usually does such a good job that I wind up on the other end of things, all fuzzy with clarity.

It turns out both of these things are actual “things”! Check out these articles from The Huffington Post Center for Gratitude: Heart-Breathing and Dimorphous Feels for more words on the matter(s).


29 Sep | Th
Mobility | 3x
GA squat x 10
Reverse tables x 8
Hanging leg raise x 8

Warm-up | 3x
Row x 200m
TGU x 2

Work | 4x:
Single-arm press x 8 ea (25#)
Rest x 1:00
Single- arm  Chinese row x 10 ea (20#)
Rest x 1:00
3x:
Single-leg RDLs x 8 ea (35#)
Rest x 1:00
BB step-ups x 8 ea (65, 75, 65#)
Rest x 1:00
-then-
AD 30/30s x 12:00

Pressing the parts against apparatus while discussing #PugLivesMatter | 20:00

28 Sep | W
Mob it up | 3x
Single-leg elev adductors squat x 8 ea
Single-leg elev hip bridge x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Palms-up BB row x 8
BB RDL x 10

Work | O-lifting
Heavy snatch balance 3 x 2 (95#)
Snatch balance 4 x 2 (80, 80, 85#…)
Halting clean deadlift [5s pause @ top of pull position – shoulders o/ bb] 3 x 3 (155, 175#…)
Front squat 4 x 3 (125, 135#…)

Stretch | 20:00

27 Sep | Tu
Warm-up | 3x
Wall press x 5
Jog x 200m
KBS x 10

Work | Study Hall Class workout (so much silence)
EMOM x 30:00, rotating:
Wall walk x 1 w/ shoulder taps x 4
Dead bugs x :30
DUs x :30

Stretch | 20:00


Tuesday’s class workout was nice, but let’s get right to it. O-lifting was fucking fantastic! A coincidence that I got to the gymnasium in time to get warmed up? I think not. The sequence of the snatch balances was super helpful. I was really happy my speed under the bar, and moving outta the bottom felt easy. The halting DLs were a good sub for the ISO work – so much time under tension. The front squats were challenging after all that other work.

Thursday’s notes mostly revolved around the sprints. Talk about dimorphous expressions: so painful and so much fun. Adjusted the weight on the BB step-ups as soon as the oh-my-quad feedback fired up. Booty, Morgan. Or is it backyard? Yes.

Desire Paths

“Nothing ever is. Everything is becoming.” -Heraclitus

 

the plan
I love that the plans of the universe are unbound, whether intentional or by happy accident

There are some lovely metaphors for life intertwined in the notion of desire paths. Intent, design, intuition and circumstance influence our course, through physical space and our transcendental journey.

Here’s a snap from my senior year book, illustrating my plans:

96goals
Me and my bangs at Senior Prom with a couple of my besties, Sue and Shanna

It appears there have been some deviations. And some overlap.

Now, if you’ll excuse me, I’m going to fire up some Garth Brooks and get my two-step on.


Jan 30 | Sa
Work | O-Lifting
Clean pulls 5 x 2 (115,120,125,130,135#)
2-Position cleans (high hang + above the knee) 5 x 1 (115,115,115,120,125#)
Jerk drive 5 x 2 (95,105,115,120,125#)
3 sets:
Buenos dias x 10 (65#) (Switched to GHR x 10 for round 3)
SA Chinese row x 10 (15#)

Pre-brunch Stretch | 15:00

Jan 29 | F
Pillars | 3x
Wall press + rotation x 15
Reverse curl-ups x 5
Side plan clammie holds x :45 ea

Warm-up | 3x
Row x 1:00
Bench x 10
Banded rows x 10

Work | Bench 5 x 2 (95,100,90,95,90#)
GHR x 5 (performed 7 reps ea set)
AD x 2:00 (30 cals)

Stretch | 15:00

Jan 27 | W
Work | O-Lifting
Snatch pulls 5 x 2 (105#)
Snatch 5 x 3 (mid-thigh, below knee, ground)
3 sets:
Samurai squats x 5 ea (26#)
Handstand holds
Banded horizontal pallof presses x 10 ea

Stretch | 20:00

Jan 26 | Tu
Pillars | 3x
GA squat x 8
SB dawgs x 10 ea
Prone Y raise x 16

Warm-up | 3x
Snatch-grip RDL x 5
Snatch-grip row x 5
Snatch pulls x 5
Hang power clean x 5

Work | EMOM x 20:00, rotating:
Power cleans x 3 @ 95#
5 step-ups ea + 5 scap push-ups
-Rest x 4:00-
TGU practice x 10:00 (53#)

Stretch | 10:00

Jan 25 | M
Pillars | 3x
TVA leg drops x 15
Elbow plank w/ reach-thru x 6 ea
Prone Y glute press x 10

Warm-up | 3x
Monster walks x 12 ea
Banded clammies x 12 ea
Banded hip bridge x 12

Work | Back squat + chains 5 x 2 (165,175,175,180,185#)
4 sets:  3 sets:
Pistols x 5 ea
Wall runs x :30
SL atomic plank tucks x 3


Monday |  Right knee tracks inward on the pistols, but easier getting out of the bottom on that side. Interesting. Did three sets because my low back started bugging on the last round. Really thought I couldn’t do the SL planks, but with Clegg’s encouragement I did do one round of those. You’d definitely need to rotate legs! What are you training when you do the SL atomic tucks? Tried a few rope climbs since the class had the apparatus set up. Got about half way up. Not sure if my “pull” is weaker, or my ass is heavier. Wait. Yes I do. Number B.

Tuesday | The right hip and low back are bugging a bit. The elbows felt a little slow on the cleans, but speed improved as the rounds went on. Next time on the step-ups I might add a KB in each hand… I mean, if my coach said it was okay. Got up to white KB on the TGU’s!
Wednesday | Went light on the samurai squats because my lower back on the right side told me to.
Friday | First couple sets of bench I was not engaging the right muscles; felt week. Adjusted my position and got those back muscles involved and things went smoother.

Saturday | Everything felt pretty good, minus the buenos dias-es. The GHRs are feeling really strong though. I really felt those jerk drives in my abs; I like it.

Okay, so here it is February. Feeling more fired up and needing to mentally get back on track. Here are the things I want to work on:

  • Nutrition: I’m going to do a visual log of my daily eats. I’m testing a new method to be accountable to myself without tracking macros. I don’t know if it will work, but it’s more fun that just writing it down… I’ll give it a shot and see if it’s helpful in anyway.
  • Aerobic base: I’d like to incorporate some more of that; the winded minute on the rower tells me it’s gonna suck. But there’s goodness in the suck.
  • Training day frequency:  What if I were to adjust the number of training days from 5-6 to 4, maaaybe 5? What if I go a little harder and or longer on the days I am in the gym, but be there less often. It’s not that I don’t love it, I do. But I also love other things – like calligraphy, and architecture, and I need allocate some more time to those other spheres. Does that make sense? I think this one will be a challenge for me, but I’d like to see if I can actually make more progress reducing my frequency. Or is that not how it works? Talk to me, Tommy!

 

 

The Shadow

“I guess we’re all two people. One daylight, and the one we keep in shadow.” -Bruce Wayne/Batman

 

Sunday Evening
A Lonely Roman by Pavel Svedomsky, 1884 | Well, doesn’t this just capture the feelings of Sunday night perfectly? Hey the Broncos got the win, and it was a great weekend, but goddammit if I didn’t fuck up the tiger rug again.

Have you read about Jung’s concept of the shadow aspect? Clearly Bruce Wayne did. From what I understand, your shadow aspect is that part of your personality you try to keep hidden. You know, the one that reveals itself when you find someone drives you completely insane. That’s just you, seeing your shadow.

The part I find most poetic is the belief that the more you try to hide your shadow aspect, the darker and more dense it becomes.


23 Jan | Sa
Work | O-Lifting
Clean pulls 5 x 2 @ 110% (160#)
Clean (high hang + below knee + full) 5 x 1
3 sets:
Lateral wall runs x 5 steps ea direction
Banded shoulder rolls x 20 ea direction
Armadillos x :20 (subbed Banded dead bugs x 1:00)

22 Jan | F
Warm-up | 3x
Goblet squat x 5
TGUs x 2 ea (44#)
Row x 200m

Work | 3 sets:
Ring rows x 5
GHR x 5
Rest x 1:00

RDLs 4 x 4 @5050 (135#)
Rest 2:00

EMOM x 10:00, rotating:
Front rack KB lunge x 10 (26#ers)
Handstand hold x :20 (:20 max)

Stretch | 10:00

21 Jan | Th
Warm-up | 3x
Monster walks x 12 ea
Banded clammies x 12 ea
Banded hip bridge x 12

Work | Back Squat 5 x 2 (125,135,145,155,155#)
4 sets:
Ninja rolls x 5 ea
Lateral wall runs x 5-8 ea direction (5)
Atomic plank tucks x 5

Stretch | 10:00

20 Jan | W
Work | O-lifting
Power clean + 1 hang clean 1 x 7 (105,115,115,125,125,125,130#)
Power snatch 7 x 1 (75,85,85,90,90,90,95#)
3 sets:
Armadillos x :20
Partner planks x :20
HS holds x :20

Some stretching | 10:00

19 Jan | Tu

Warm-up | 3x
Snatch-grip RDL x 5
Body Row x 5
Pulls x 5
Hang-Power x 5

Work | EMOM x 20:00, rotating
Power snatch x 3 @ 75#
DUs x 30
– Rest x 4:00 –
EMOM x 10:00
KBS x 10 (44#)

Stretch | 15:00


Tuesday | Did 26:00 on the first EMOM, the first 6:00 being some supplemental warm-up, with a 65# barbell. Some tightness in the flexors and the low back on the right side.

Wednesday | The snatch felt strong. Must have been all that practice on Tuesday. I dig the armadillos, though it puts all my “Christmas” in one place, which feels weird. 

not that one
Nope. Not that Christmas…
all I got was
That’s the one!

Thursday |  That booty warm up! Took several reps to get that back squat right, kept shifting into the flexors rather than the glutes, but eventually got it right. Single leg ninja rolls are hard! Switched to two-footed version after the second round.

Speaking of footed, have you ever seen the blue-footed boobies?

booby
Likely not the boobies that came to mind. But this is just one, so he’s a booby

Friday | Hips were a little sore, but damn those RDLs. Fun workout; awesome energy in the gymnasium.

Saturday | Slept in a bit so I was late getting to the gymnasium; does walking the dog count as a warm-up? The meaty part of the booty is wiiiked sore (that’s for all my peeps on the east coast in the snowpacalypse). The clean pulls felt good, but the bottom of the clean didn’t so I 86’ed those.

 

SPUDs

“What horrifies me most is the idea of being useless: well-educated, brilliantly promising, and fading out into an indifferent middle age.” – Sylvia Plath

One of my favorite new podcasts is Note to Self, “a tech podcast about being human”. My most recent favorite episode was about LEGOs, which I have loved since I was a small human, and no doubt played a role in my choice of professions. Bold colored blocks with which you can create anything! Or you can just leave them all over the floor for your nemesis to step on. Brilliant.

The podcast episode debates the evolution of the LEGO, from “free-building” into kits. (Bullshit gendered kits, I might add. ) It was a very interesting conversation; many audible “Yeeees!”s from this chic. I particularly liked the part on the addition of SPUDs. Those would be “Single Purpose Useless Decoratives”.  Hey I know a few of those! What a great acronym of what not to become. SPUD: the Lego version of the DNBs.

In other news, James Clear has provided me with the solution to my portfolio creation problem: portfolio (sans) pants!

portfolio pants
Oh man, I am gonna be so productive!

I know that’s what you’re thinking. What the fuck are you talking about, Morgan? Read this article and it will all make sense:

The Akrasia Effect: Why We Don’t Follow Through on What We Set Out to Do (And What to Do About It)


11 Jan | M
Pillars | 3x
GA Squat x 10
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | 1x
Row x 300m
Wall walk x 1
TGU x 2 each side

Work | 10:00 @ a consistent pace  (4 + 150)
Row x 150m
Bench press x 5 @ 65#
Wall-pressing dead bugs x :30
-Rest x 4:00-
10:00 @ a consistent pace (3)
Double KB swing x 5 (Singles x 10)
DU’s x 30
Wall walk x 2
TGU x 1 ea (44#)
-Rest x 4:00-
4 sets:
AD x 10 cals
Body row x 5
GHR x 7

Stretch | 20:00

09 Jan | Sa

Work | O-Lifting
Snatch pulls 5 x 3 @115% (115#)
Snatch + 2 OHS x 5 (75#) he-ips
4 sets:
Samurai squats x 5 ea (35#)
Banded dead bugs x 1:00

Stretch | 15:00

08 Jan | F
Pillars | 3x
Plank + reach thru x 10 ea
Super bird dogs x 10 ea
SL Elevated hip bridge x 10 ea
RDL x 10

Work| Deficit DLs 4×2 (185,195,205,205#)
4 rounds:
Rev Zercher lunge x 5 ea (55#)
Banded Pallof horizontal press x 10 ea
Monster walks x 12 ea
Rest x 2:00

Stretch | 10:00

07 Jan | Th
Work | Class
EMOM x 30:00
Evens: AD or row x :45
Odds: DUs x 20

Stretch | 20:00

06 Jan | W
Pillars | 3x
Wall press + rotation x 10
Elevated SL hip bridge x 10 ea
Prone Y glute press x 10
Clammie hold x :30 ea

Warm-up | AD x 5:00

Work | Clean pulls 7 x 2 (140,140, 150,150,160,160,160#)
Tall jerks 5 x 2 (65#)
4 sets:
Box squats x 3 (95,115,135,135#)
BTN press x 5 (55#)
Banded dead bugs x 10

05 Jan | Tu
Pillars | 3x
GA squat x 8
Super bird dog x 10 ea
Hip hikes x 15 ea

Warm-up | 3x
Row x 100m
Wall ball x 5
PUs x 10

Work | 6:00 class
EMOM x 16:00 rotating:
Bench x 3 (80#)
Dbl dead bugs x 8
EMOM x 16:00 rotating:
Thruster x 3 (75#)
Wall walk x 1 + 5 shoulder taps ea

Stretch | 20:00


The hips are still recovering from my week off in the frozen tundra. I was sore pretty much all last week in the lats and the hip flexors. Added some shoulder taps to the wall walk on Tuesday. Those samurai squats were rough Saturday. I feel them in my low back on the right side, WHICH I KNOW IS WRONG! And I added some GHRs to yesterday’s workout, because I am a hypocrite. Trust the program.

I really enjoyed hopping into the class workouts. It makes it easier when I am feeling not so into it, which usually directly correlates with the temperature in the gym. Hoping to be more focused at the gym this week than I was last. I’m making a comeback from the holiday season! Fucking holidays.

Gonna do some food logging for the next 30 days just to get back on track. And I’m gonna try to keep a lid, or cork, on the scotch until Superbowl SunYAY. Also going to shoot for fasted mornings 3-4 times a week just to see how it affects things. Working that metabolic flexbility #staybendy

 

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