Results & Deterrents

“Physics is like sex: sure, it may give some practical results, but that’s not why we do it.” -Richard Feynman

fancy walkin-01

I think Feynman’s quote could apply to the work many of us do, architects included. Strip it down and we’re here to create shelter. But ideally, if not accidentally, the work we do accomplishes much more than that, both in process and fruition.

The Facebook group of a local historic ‘hood recently blew up with comments over one, newly completed single-family residence. The catalyst for the feedback seemed to be it’s modern, wannabe minimalist appearance coupled with a nearly $850k asking price. Surely that comes with a panther, no? I really liked how fired up people were. It was fun sifting through the comments, hearing what the “general pop” had to say. Personally, I tend to be leery of too many “big moves” in a project. Yes, they can be sexy, but sometimes they smell of trickery, intentional or not, serving as shiny distractions from lack of thought and development elsewhere. Never trust a frosted brownie.

I really enjoyed this documentary, Freedom of Space. Our built work, public space, and community would all be enriched if more people would be so engaged – with the space we occupy, with our own bodies and the exploration of their movement, and with one another – outside Facebook, in the flesh. It’s also a good reminder to the leaders tasked with creating these spaces, the professionals in the field of architecture, to recall or (re)consider what it is we are seeking to accomplish when we “do it”.

Freedom Of Space : Skateboard Culture and the Public Space from Functional Films INC on Vimeo.

14 Mar | Tu
Mobility | 3x
Wall slides x 10
Adductor squats x 10 ea
TVAs x 15

Warm-up | 3x
AD x 1:00
KB swing – squat – snatch – RDL x 5 ea
Push-ups x 7

Work | 7x
BB RDL x 10 ea (75, 75, 85, 80, 80, 80, 80#)
Rest x 1:00
Single-arm DB press x 5 ea (25, 6 @30#)
Rest x 1:00
Russian DB step-ups x 12 ea (25#ers)
Rest x 1:00
AD x 1:00 for max. meters (.2 mi)

15 Mar | W
Warm-up | 3x
DUs x 30
KB swing – squat – snatch x 5 ea
BB row x 5
BB press x 5

Work | O-lifting
Clean + jerk 10 x 3 (105, 3 @ 115, 6 @120#)
Clean pulls [heavy – no straps] 5 x 2 (3 @175, 2 @185#)

18 Mar | Sa
Mobility | 3x
Wall rotation + slide x 10
GA squat x 10
Elbow plank w/ fwd tap x 10 ea

Warm-up | 3x
AD x 1:00
KBS x 10
Wall walk variations

Work | AD x 30:00
Every 5:00 mark KBS x 10 @ 53#

Stretch | 10:00

Tu | The left side felt significantly less stable on the BB RDLs. Took vid and noticed I open my hips up a little bit outward from the planted foot. Grip was rough on the RDLs even with straps; got even spicier on the Russian step ups. The AD display wasn’t working so I rode the assault bike, which I learned after the fact was set to display in meters. The conversion equals about 320m, but man, that’s a ballpark. Retest.

W | Ten sets of three… cardio. Nice sounds on the pulls click-click, bphhh.

Sa | Totally jacked my lower back whilst pre-gaming Oly with some housecleaning. It’s not the 200# barbell that will get you; it’s maneuvering the coffee table to defurminate the floors that will.


D is for Demo(lish)

“The voyage of discovery is not in seeking new landscapes but in having new eyes.” – Marcel Proust

“D” is also for “Discovery”. Or “Dumb-ass,”, if you are, for instance, a person who reads your emails like this:


Sometimes, I really want to murder those people. Here’s the thing, if you want to waste your own time, that’s cool, Consulting Engineer. But when you start wasting mine, that’s when we’re gonna have issues. And when I take the time to compose a thoughtful, concise email with a list of very specific questions and you come back at me with bullshit, well, we are gonna have words. Who’s with me?

And sometimes ranting is fun. Know what else is fun? It might begin with “D”…

… I digress. Have you ever wondered what the story is of that fenced-off church on the Northeast corner of 16th Street and Buckeye Road? I sure have. Apparently that whole area, know as the Golden Gate Barrio, was demolished, taken over via eminent domain, to accommodate the Sky Harbor expansion. Interesting. And sad. You can read about it  here. There doesn’t seem to be a whole lot about it online, which makes me want to dig a little deeper…

23 April | Thursday
Got-the-whole-nasium-to-myself Day

Warm-up | 4 rounds:
Row x:45
Wall balls x10
Sit-ups x10

Work | Negative pull-up holds 3×7
@ :03 at the top & :03 to lower (Would that be 33_0? Last two sets just 5 reps)
Rest 2:00 btwn sets
– then –
Back squat 5×5 @105#
Rest 2:00 btwn sets
– then –
3 sets x300m row for time (1:09, 1:06, 1:05)
Rest 1:00 btwn ea

Stretching – foam-rolling – handstands | 35:00

22 April | Wednesday
Rest/Maybe-I-have-bronchitis Day

21 April | Tuesday
Rooting-for-the-asteroid Day

Workout | 30:00 EMOM!
1st min: Bench Press x3 (80#) + DUs x20
2nd min: Power snatch – hang snatch – OHS (65#)
3rd min: KBS x10 (53#)

Soft Tissue + Stretch | 30:00

Woohoo! A whole gym to myself. With my playlist. But first, a selfie.

With ALL the filters

Okay, negative pull-up holds… not my wheelhouse. First set I eeked out 7 reps, but the remaining two only got 5 quality ones in there. Used underhand grip, but shit is still tight on my right side – not painful – just hard to grip the bar with my right hand. Need to stay on top of my mobility work and rolling out my rotator cuff on that side.

The back squats felt light. And good. Not sure if I bugged that ol’ lady hip of mine on the hike Sunday or what but I am having gentle flashback sensations on that right glute and adductor. Not while squatting, just in general. Man, I want to delete those words as I write them… But telling lies won’t make it any less true. Here is the last set of cinco on the BS:

The row felt good. On the second round I used my normal technique (which I know is too short on the recovery). Then on the third I tried the pull-like-a-mother-bitch…. slowly recover… pull-like-a-mother-bitch… slowly recover… repeat. That last method kicked my effing ass! Anyway, I really wanted to see if i could get under a minute. I could not. At least not this time.

And fo dat sub-1:45 row pace

Wednesday I didn’t feel so hot. The upside? Raspy voice, which makes for awesome shower singing. And, as Jennifer pointed out, voicemail messages. I’m on it!

Tuesday was the first time in quite some time doing snatch and OH and it felt good! I’d like to get accustomed to using the 45# barbell when I snatch (because, you know, I do it so often) so I used that guy. It definitely feels different than the training bar. Tried Marianne’s Method of the KBS and have a whole new appreciation for her speed and control. Upped the size of the KB and wouldn’t cha know it wasn’t impossible. Bye bye, blue KB, hello red.

Here is my rearview…

not that rear view
If only! It would be “no shorts”, not just “short shorts”, Fridays if that were true.

No sir, this rearview:

04-23 rearview-01
Way less exciting. Just add chalk…?


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


Delta & the Deep Six

That sounds like a band name, right?  

“When people are ready to, they change. They never do it before then, and sometimes they die before they get around to it. You can’t make them change if they don’t want to, just like when they do want to, you can’t stop them.” – Andy Warhol

Recently I’ve had a couple friends ask me about my experience with “Paleo”. It’s been a bit of a challenge to not overwhelm said friends with all my “weird” ways in response. I’m a passionate person who shares easily (or an opinionated loud-mouth, depending upon the audience) so when asked, especially by someone dear to me, I answer. Yessir.

Inevitably the converstion arrives at the issue of cost; money being that false motive we put out there when we don’t want to share, or don’t realize, what the real issue is. No one will call bullshit on your money excuse, because no one wants to talk about money! Thank god for the internet and the folks who ARE willing to do the talking (and the researching, writing, and sharing)! Robb Wolf breaks it down perfectly in his post, “Paleo is EXPENSIVE!”. I particularly enjoyed the “Hippy Excuses for Failure”. And while the original source of the article is down, this take** on “Is Eating Paleo Expensive or Are You Just Addicted to Shoes?” does it justice.

all the monies
If your monthly budget told your story what would it say about you? Mine would say that being a red-head is a commitment, student loans are a trap and espresso is the nectar of the gods

I believe some of these same rebuttals can be applied to “expensive” gym memberships – you know, the local, independent facilities that aren’t banking on you NOT showing up. Step one is to recognize the difference between price and value. What are getting for your membership? Are the instructors committed to educating themselves in their field or are they stuck with their one and only method for success? Do they ask you what your goals are and program accordingly? Do they read? (No. Seriously. Do they?) What do they read? I mean, I’m not gonna listen to any yahoo in an “Instructor” T-shirt.

Unless it’s Tom Hardy in an Instructor T-shirt. (And then I really wouldn’t listen.)

Personally, I reigned in my spending and cleaned up my diet by cutting back on eating out all the time and boozin’ it up. Even with my gym dues and a few Americanos a week from my favorite coffee shops, I have more money in my pocket then when I was paying $20/month at a globo gym. They say your actions speak your priorities. Maybe they should say your bank statement does.

I don’t know, the real food movement was an easy buy-in for me. It makes sense. Food shouldn’t need a label, nor should it come in a box. And being in the design field I know that good, fast, and cheap don’t coexist. So spending more money on a membership that has provided me with SO much more than just space, equipment, and white board, didn’t take a lot of convincing.

Lest this all comes off all self-righteous, rest assured I  have a Δ variable to figure out myself. This article really resonated with me… To be continued…

**I think we call this plagiarism. At the very least, state the author who’s ideas are being shared (verbatim). But, as Liz Wolfe likes to point out, the internet is like peeing in a swimming pool; once it’s out there, it’s everyone’s.

15 February | Sunday
Active Rest Day

14 February | Saturday
Roller | 15:00

Training | 5 sets:
5:00 AD
Sled walk x100m
KB swing x8 (53#)

Stretch | 20:00

13 February | Friday
Active Rest Day
Shoulder PT

12 February | Thursday

20:00 EMOM: (105#)
1 power clean
1 hang clean
2 push press/jerk

Stretch | 20:00

Jumped in on Thursday’s class EMOM and pushed my scheduled “Thursday” workout to Saturday. The EMOM felt good; I went a little heavier than I usually do. I think I could power clean all day at 105, the jerks were what got to be challenging. I have noticed when I start to fatigue I want to stick my butt out, relax my trunk, at the top of the jerk. Next time I’d like to work snatches, specifically getting under the bar, though that will depend upon how the shoulder is doing.

Friday afternoon I had a PT session for said shoulder with Amy at TOPS. I left that joint feeling like a new person; by the time I got home it felt like I’d done Fran, one-armed. Amy had warned me that I would likely be sore and she was not kidding. Saturday I modified the workout because my right shoulder and upper back were sore to touch and the bicep/triceps were TIGHT. I made sure to do the stretching exercises demo’d at PT.

Saturday’s AD sesh was good. Loaded up the sled with 120# for three rounds, making sure I was feeling it my scoops. I did and while it wasn’t easy I thought maybe I should add some additional weight and see how it felt. Bumped the sled up to 145# which I could move, but felt it more in my flexors than in my glutes. Why is dat? Anyway, I went back to the 120# because glutes. I used a heavy KB on the swings because I wasn’t lifting above chest-level.

So many great podcasts this week. The Simply Human Podcast episode with Kate Galliett was so interesting to me for obvious reasons. Deep Six!!! Here’s one of the video segments from the podcast:

And I just started listening to the Bret Contreras Podcast and am really liking it. I’m not so well versed in anatomy and body mechanics, but I still think it’s interesting. And he seems to do a ton of reasearch and drops all sorts of other resources, such as this video on squat mechanics: