Save As

typing612p
612: Accept that you have less control than you want | Paul + Wendy Projects 

My assigned Thursday workout scared me. I believe it to be true that I suck at pulling and pushing, so the thought of eeking out some bench press and strict pull-ups, well, I certainly wasn’t “handstands and pistols” kinda pumped about it.

As I stepped up to the rig to add a second assistance band for the pulling portion, I asked myself how I’d worked to change “this” – “this” being that “Motherfucker-I-still-don’t-have-dead-hangs/dread-at-working-through-something-I’m-seriously-terrible-at” feeling?

My answer was honest, but not the one I’d like to be able to give in response: not much. I hadn’t been working on it. Going through the motions (by, say, overhead pressing some light lbs you know you can nail, shrouded in the safety of the “proper form” umbrella – which is absolutely important, but also an easy scapegoat) isn’t the same as working toward something, Gunz. You know this.

And that, my friends, is how six banded pull-ups lead me to question my existence, over a few rounds of scotch.

The end.

Tyrion FTW.gif

Haha! Just jokes! Though I did call it a night at the gymnasium. Revelations are exhausting; as is watching a group of clueless souls follow a mind-blowing 1-10-1-10… prescribed back squat rep scheme in the “XF” class. Know when to say when, indeed. Or when to ask questions…)

Walking away from that failed Thursday workout, I realized that I need to reacquaint myself with my fears. And instead of conveniently forgetting them, keep them on-deck, and use them bitches for my benefit.

This nugget from Max at the TTT sure was helpful. I like how he describes himself as being “intimate” with is fears, applying a positive connotation with something many of us like to keep in the shadows.

Along the lines of finding and acknowledging our hidden drivers, this read by James Clear on the schemas is pretty great too; our underlying beliefs persist – and have the potential to seriously hold us back.

How would you re-tell the legend of “The War of the Ghosts”? What are your “Save As” Schemas that shape your narrative?

Save me from myself
Sweet baby Jesus, save me from myself

11 Mar | Sa
Warm-up | 3x
AD x 1:00
Wall walk x 1 + taps x 10
Palm-ups BB row x 10
Slam balls x 7 @ 20#

Work | Solo Oly
A1. Pressing snatch balance 4 x 2 (70, 70, 70, 75#)
A2. Heaving snatch balance x 2
A3. Snatch balance x 1
B. Snatch 10 x 2 (85, 90, 90, 95, 95, 95, singles @ 95, 100, 105, 110# [PR])

12 Mar | Su
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Bird dogs x 10 ea
Side plan + leg lift (aligned AF) x :20

Warm-up | 3x
Wall balls x  7
Single-arm banded rows x 10 ea
DUs x 20

Work | [Do over Thursday]
5x:
Incline bench x 3 (80, 80, 85, 85, 90#)
Rest x 1:00
Banded pull-ups x 6 (blue + green)
Rest x 2:00
-then-
AD 30/30s x 20:00

Stretch | 15:00

13 Mar | M
Warm-up | 3x
Row x 1:00
Single-arm DB press x 8 (15#)
DUs x 20

Work | 10x:
Back squat x 5 (115, 2 @125, 3 @ 135, 4 @ 140#)
Rest x 1:00
Wall walk x 2
Rest x 1:00
-then-
5x:
1-1/4 Front squats x 3 (95#)
Rest x 1:00
Banded hammies x 5 ea (blue)
Rest x 1:00

Stretch | 15:00


Saturday | That transition from pressing to heaving is trippy as fuck – getting my lats to fire fast. Baby PR on the snatch. Since it’s Open season we might be tempted to call that a squat snatch. Laaaaawd. 

Sunday | A second attempt of Thursday’s workout. Felt much better. I want some science on why the AD rides so differently from the assault bike: the OG AD has me feelin’ it in my hammies and my quads, not ALL quad like on the ass(ault) bike – ironically named. Hmm.

Pull-ups are my nemesis, but just like with the last one… I will conquer you, nemesis! Here’s some footage and analysis to start the siege:

Monday | Walked away from the back squats wondering if I should have done the sets across and/or heavier. I was expecting to feel more fatigued by the last set than I did. That second sip of air is like a switch to the glutes. I’m thinking it must keep me more up right and then those guys stay engaged better…? But I might merely be suffering from delusional cognitive bias. Tricky.

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.

In Motion

“The only difference between a rut and a grave is the depth of the hole.” -The Gun

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[Pepi Merisio – Grandma Splitting Wood On The Steps, 1952] Get it, Granny
So many things in motion; it’s exciting times! Recent maneuvering in my work sphere has me rediscovering the catharsis of hand-drafting; the focused action that lets you lose your mind, in a good way.

My design school mentor used technical drawing as a first move with any project. His method was straightforward: find your inspiration (often a building plan), place it on your site, and literally copy that shit with your hands and a lead holder. It’s amazing the things you pick up from doing this – scale, the gesture, the procession.

What I like most about this method are the unknowns – the things you pick up that don’t reveal themselves until later on in the timeline – the slope of a roof-line, a collection of columns, the way light patterns a surface. It’s essentially trusting that the time you invest now will benefit you in some way down the road, whether you recognize it or not. For me it parallels the idea of “acting out the narrative” that Jami Tikkanen brought up with the Aussies this week. Check it.

My latest copy job is courtesy of the greats Enric Miralles and Carme Pinos and their Olympic Archery Range in Barcelona. Check that, too.

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emcp-archery-range
Mmm, girl

27 Oct | Th
Mobility | 3x
Adductor squat x 8 ea
Reverse table x 8
Hanging leg raises x 8

Warm-up | 3x
AD x 1:00
OHWL x 10
BB good mornings x 10
BB row x 10

Work [Favorite] | 5x
Front squat x 5 @ 75% 1RM (120#)
Back squats x 5
Rest x 2:00
-then-
Front rack KB reverse lunges 4 x 6 ea (35# KBs)
Rest x 1:00 between legs -then-
3x: [6:18]
Slam balls x 5 (30#)
Snatches x 5 @ 65#
Row x 200m

Express stretch | 10:00

26 Oct | W
Mobility | 3x
Scap press x 8
Super bird dogs x 8 ea
Hollow rocks + solid arch x 8

Warm-up | Row + PVC things

Work | O-lifting – Week 8
C+J 1RM disguised as EMOM x 12:00, rotating:
Clean + jerk x 1 (115, 125, 135, 145 (PR), 150, 150#)
DUs x 25
-then-
EMOM x 12:00, rotating,
KBS x 10 (53#)
Sit-ups x 10

Stretch | 15:00

24 Oct | M
Mobility | 3x
Wall rotation + press x 10
Glute press x 10
TVA’s x 15

Warm-up | 3x
Wall balls x 10
GHR x 7
Banded rows x 10

Work | 4x:
RDLs x 4 @5050 (135, 135, 145#…)
Rest x 1:00
Single-arm seated DB press x 8 ea (25#)
Rest x 1:00
-then-
Single-leg hip thrusts x 12 (15, 20, 20, 25#)
Rest x 1:00 btwn legs
-then-
Assault bike x 10:00, e’ry 2:00 perform a horseshoe*

Stretch | 15:00


*Horseshoe: walk up the wall, 5 steps laterally, walk down the wall, walk up the wall, 5 steps laterally the other direction, walk down the wall. Get it? Right hip is still nagging me a little bit. Protein bars for dinner FTW.

Clean + jerk felt really good and I got a 10# PR there. PR’d my clean with 150#, but just couldn’t nail the jerk. But I know it’s there… So  yeah, EMOMs – the new method for establishing 1RMs. 

The front-to-back squat sets were interesting; good feedback on what parts “stick”. So much abs on the front and all the booty on the back version. Here’s some footage of the first set:

The slam ball, snatch, row was not fast. I’m out of practice with the CrossFit workouts; there was zero touch’n’go on the snatches.

Nurture Your Nature

“Your life and destiny are determined to a large extent by your participation in the outcome.” ― Paul Stanley

stickycards
Julie’s genes likely contribute to her a strong, uh, hand game

I seem to be on a podcast sharing run. That’s not changing today. I suggest you take a listen to this one: The Garage Gym Athlete’s Podcast with the Max El-Hag. I really like hearing what that guy has to say, and not just because of the way he pronounces “strength”. The interview covers a lot of territory, including, but not limited to, the evolution of CrossFit as a sport, the head game of personal growth, and how our individual genetic make-up predisposes us to be good at something and the importance of recognizing what that thing is.

Own it, Julie.


27 July | W
Mobility | Did some

Warm-up | 2x
Row x 1:00
DUs x 30
OH walking lunges

Work | O-lifting – Week 5
Mid-hang snatch pulls 4 x 2 (115, 125, 135, 145#)
Tall muscle snatch + mid-hang muscle snatch 4 x 2 (55#)
Snatch + OHS 8 x 1 (4@85, 3@90, 1@95#)
Med ball drops 3 x 8 (14#)

Static stretching | IDGAF what those bastards say, it’s nice. Do/did it anyway

26 July | Tu
Warm up | 3x
RDL x 10 empty bar
Row x 200m
Single-arm banded rows x 10 ea

Work | Deadlift – 205# base
Rest x 3:00 btwn sets
5 @ 55% (115#)
5 @ 65% (130#)
5 @ 75% (155#)
3 @ 85% (175#)
1+ @ 95% (4 @ 195#)
4x:
Pendlay row x 10 reps @ 75#
right into
Seated single-arm press x 10 (20#)
Rest x 2:00
3x:
KB front rack lunge x whiteboard to ball wall (35# KBs)
right into
Hanging leg raise x 8 reps
Rest x 2:00

A very sweaty stretch | 20:00

25 July | M
Mobility | 3x
GA squats x 10
Side plank clammie holds x :40
TVA leg drops x 15

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

Workout | [from the archives]
Front squat 5×1 (125,135,145,150, 150#)
– then –
EMOM x10:00:
1-1/4 front squat x3 @50% of “A” (75#)
– then –
EMOM x10:00, rotating:
Slam ball x 10 (30#)
Wall walk x 1 + 10 hip taps x2

Stretch | 20:00


M | The squat session felt good. Funny how those wun-an-a-quatta squats add up by that last minute. Some shoulder things going on with the inverted hip and shoulder taps. Regular wall walks were good, so doubled-up on those instead.

Tu | The DLs felt strong; helps to be sore from the previous days squats, easy to feel the booty in action. The front rack lunges left me breathing like sprints. 

W | Felt so much better than last Wednesday going into the workout. Much less muscle soreness, and my head was in a very good place. Focused on elbow position on the pulls. Muscle snatches, still not my wheelhouse, but better than it did last week.

miyagi muscle snatch.gif
El Tigre pointed out the similarities between the muscle snatch and the paint-the-fence. Next time: headbands

 The snatch paired with the OHS felt solid, just a leeeedle bit slow. Here’s a vid of my last set, which was more of a power snatch + OHS:

 

(s)ass

tina is my spirit animal-01
Tina is my spirit animal

26 April | Tu
Mobility work | 10:00

Warm-up |3x
AD x 1:00
Row x 1:00
Zing zows x 10

Work | 5x
Sled drag x 200m @ 95#
Chinese row x 10 ea (20,25,25,20,20#)
Bench press x 3 (85#)

Handstands | 10:00

25 April | M
Pillars | 3x
GA squat x 5
Plank + fwd tap x 10
Hip hikes x 10 ea
Calf raises x 40 ea variety (just 1x through)

Warm-up | 3x
BB Back squat x 10
KBS  x 10 @ 35#
Banded rows x 10

Work | Back squat 3 x 10 (115#)
Rest x 3:00 btwn sets
4 sets:
GHR x 8 (15#), right into
Wall walk x 1, right into
Jump rope routine x 1:00
Rest x 2:30

Stretch | 15:00


Sunday’s frog pumps definitely did some work on the flutes. They were a nice level of sore heading into Monday’s squat session, which was helpful. It makes it more apparent that those babies are firing and then the flexors don’t kick in. Ten reps = no joke. Old habits die hard and I annoy myself with my inability to push it on the lbs right now. The workout felt good though; perfect for how the body was feeling.

Soreness had really set in by training time Tuesday, especially in the inner rear thighs (adductors of the posterior view variety) and the hammies. The setting sun, breeze, and focused squeezing made for a nice zen sled session. Wrapped up with handstand play and stretch.

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

 

Nog ‘n’ Blog

“Generosity has little to do with giving gifts, and everything to do with giving others the space to be who they are.” – Patti Digh

lets be friends-01
I think this image captures both the spirit of letting others be who they are, and is a nice example of generous gift-giving

This post’s title was inspired by my current status. Clever, right? Or I’m drunk. One would think that’d make this blog post epic. Indeed, it’s just going to make it short. If you want something epic, or at least pretty awesome, to read, check out this guide to perfect abs and hot sex.


03 Dec | Th
Pillars | 3 rounds
GA squat x 8
Elevated SL hip bridge x 10 ea
Wall leg drop x 15

Warm-up | AD x 5:00

Work | EMOM! x 30:00
Deadlift – RDL – (not-power) Clean – Front squat (95,105,110#)
Tabata abs with Johnny and the Asshole

Stretch | 20:00

02 Dec | W
Work | O-Lifting
Snatch pulls 5 x 2 @115% (115#)
Snatch 5 x 2 @ 70% (75#)
4 sets:
Snatch balance x 3 (55#)
Samurai squats x 5 ea (35#)
Quatuh squat banded press twist x 10 ea

Express stretch | 10:00

01 Dec | Tu
Pillars | 3 rounds
Leg drop x 14
Clammie hold x :30 ea
Scaption x 8
Super bird dog x 10 ea

Warm-up | 16:00 rotating
AD x 4:00
Wall walk x 1 + 5 hand steps in ea direction

Work | Chain of Pain (2:10)
10 rounds: (2×26# KBs)
KBS
Snatch
Clean
Push press

Express Stretch | 10:00

30 Nov | M
Warm-up | 3 rounds
AD x 1:00
Wall ball x 7

DUs x 20
Work | Press 5 x 1 (65,75,80,85,90#)
… And then I was a quitter


Hmm… notes. Snatch is feeling strong. I can see how the Chain of Pain acquired it’s nomenclature. Week one killed my grip, and I even stopped for about :20  halfway through (and that was only 10 reps). Using the double kettlebells went better than I thought it would, but it was still pretty awkward. I notice the lockout on the top is a weakness of mine. Gotta pay attention to that ish.

New holiday nutrition plan: Craving the sweets? Drink some booze. That’s a solid plan, right?

Still reading and wrapping my head around CarbBackLoading. From what I understand, an ideal situation would be skipping breakfast all together, which would be a big change for me, as brekkie is my biggest meal of the day currently. That being said, the days I do intermittent fasting (typically noon Sunday to lunchtime Monday) I do tend to feel pretty great Monday morning, though I can’t say that I have noticed more mental clarity or anything. Though that could just be Monday.

Anyway, this article from Chris Kresser arrived in my inbox in a timely matter, as did Robb Wolf’s discussion with John Welbourn, who points out that intermittent fasting is really just calorie restriction, though I am not sure that holds true when done in a CBL fashion.

Like I said, still processing the CBL info… I think the bourbon is helping though.