Unzipped

“Spectacular achievement is always preceded by unspectacular preparation.” -Robert H. Schuller

I’m not sure I’m going to connect all the dots in this post. Basically, I have some shit I want to get done, and I’ve spent entirely enough time with my own thoughts this weekend. But here goes…

A section of my current read created some imagery that has been ruminating in my mind. The author, discussing the ability of shifting from the subjective to the objective in terms of self, compared that skill to that of zippered costumes:

“By stepping outside ourselves, we gain perspective. We become objectively aware of our costumes rather than subjective fused with them. We realize we can take them off, discard those that are worn out or no longer fit, and even create new ones. That’s the paradox of selflessness – by periodically losing our minds we stand a better chance of finding ourselves.” – Kotler & Wheal, Stealing Fire

I’m not gonna dig deep in the consciousness stuff, I’ve just alice-in-wonderlanded in it myself. But this idea of the subject-object shift came up in a podcast I really enjoyed recently. Idn’t that funny how that works?

The guests in this episode of The Paleo Solution Podcast discuss subject-object awareness as it is applied in movement – specificaly BJJ – and in education and critical thinking. Some of the conversation reminded me of parts of Sam Harris’s, The Pleasure’s of Drowning, so check that out if you listen and are hungry for more.

Is your preparation actually preparing you for the real thing? Are you kata-ing/air-punching at life? Are you applying what you learn? Which illusion are you choosing?


15 Aug | Tu
Mobility | 3x
GA squats x 10
Glute press x 10
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Slam balls x 5
Ring rows x 7
Wall walk + 7 taps ea

Work |
A1. Press 5 x 7 @32×2 – BB only [1:00]
A2. Dbl DB row (25, 2@27.5, 2@30#) [1:00]
B. Palms-up snatch-grip RDL 3 x 10 (75, 85, 85#) [2:00]
C1. DUs 3 x 50
C2. Push-ups x 5 [:30]
C3. Farmer’s carry x 20m (50# KBs)
D1. DB curls 3 x 20 (15#) [as req.d +/-1:00]
D2. Tricep push-downs x 20 (30#) [as req’d +/-1:00]

19 Aug | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Shoulder CARs x 3 ea
Hip CARs x 3 ea

Bonus Mob | 3x

Hip hikes x 15 ea
SA plank x :20 ea
Reverse curl-ups x 10

Warm-up | 4x
TGU x 2 ea (35, 45, 50, 60#)

Work |
A. Bike x 25:00
B. Row x 16:00, rotating OTM easy, comfortably tough
C. 4x:
Windmill x 5 ea (35#)
Cossack lunges x 10 ea
DUs x 20

Stretch | 15:00

20 Aug | Su
Mobility | 3x
SL elev hip bridge x 12 ea
Chin-over-bar-hold x :20
Hanging straight-leg raise x 8

Warm-up | 2x
FS + BS x 3 ea
Slam ball x 5
Row x !:00

Work | From the archives
A. 5x: FS x 5 + BS x 5 @75% FS (120#) [2:00]
B. FR rev KB lunges 4 @ 6 ea (30#ers) [1:00 btwn legs]
C. 3x:
Slam ball x 5 (20#)
Snatch x 5 @ 45#
Row x 200m (:52, :51, :49)

Stretch whilst making friends | 15:00


Tu | All swole and veiny from the curls. Way too many office donuts.

Sa | TGU warm-up to remind myself I am capable of things. Man, that row burned by flutes hard.

Su | Shockingly sore in between the scapula while mob-ing to start. Where’s that from? Perhaps holding on to some tension there. Felt really good to work it out. The squats felt good, but holy “cardio”. The reverse lunges – not heavy in weight, but right in terms of the neural drive. I was feeling the Saturday Cossacks during those. Was super fun to snatch at Globo Mountain, even if it was just the BB. During stretch I learned Christina works in finance, is going to Austin on Wednesday, works primarily with men, sat at a desk for 10 years, and got her outfit on sale from Old Navy. All without even trying!

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On Repeat

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Prepping for some fresh Game of Thrones by recalling my favorite lines from the last episode: Little Finger dropping some strategy…

Also fitting words having just witnessed the CrossFit Games finale – Mat Fraser on repeat! I wonder how many scenarios he ran through in preparation.

Beyond the Baelish bombs, this episode of Hidden Brain played in my head more than once this past week, as it was a real fight to find my work flow. A contributing factor might be the summer intern – so many (really-good-and-thought-provoking-but-incredibly-distracting!) questions. But, I also attribute the rapidity with which people fire-off emails – and expect a response – to the interference.

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A repeat

I think we all get how distracting being “connected” can be. The new perspective that intrigued me was the message that the phone, the email, the social media itself isn’t necessarily the concern –  it’s our anticipation of them all. Those looping thoughts running in the background, “Has Susan RSVPed to the lunch-n-learn we’re having five weeks from Thursday?”, “Did Joanie see that link I shared which clearly demonstrates publicly my superiority on that thing we were talking about in private?”, “I wonder how likes my post-workout cheese grater hands have accumulated in the last 4 minutes?”. I exaggerate, but you know the ones; those back-burner thoughts that we often aren’t conscious of, that prevent us from taking our thoughts to the next level and getting into “deep work” mode.

I also thought the part about changing your physical environment in order to cut out the distractions was meaty. I’ve never felt more justified in wanting a “deep work” cabin in the woods to disappear to.

It might take some time before I can build my own Olson & Kundig. In the interim, I’m going to explore finding my own place to escape to – who’s got suggestions?! Do you have a place to which you disappear to focus and get shit done? What about that space allows you to do so?


01 Aug | Tu
Mobility | 3x
Wall slides x 10
GA squat x 10
Glute press x 10
TVAs x 15

Warm-up | 3x
Wall ball x 7
Wall walk x 2 UB
Ring rows x7

Work |
A. KB windmills 3 x 8 ea (35, 3@40#) [:30 btwn sides]
B1. Singles 3 x 50
B2. Push-ups x 6 [:30]
C. BTN press 6,6,4,4 @41×2 (BB, 50, 55, 55#) [3:00]
D1. DB bench 4 x8 (2@27.5, 2@30#) [:30]
D2. Dbl DB row x 12 (25#) [1:00]
E. Snatch-grip DB RDLs 3 x 12 (55, 2@60#)

Stretch | 10:00

02 Aug | W
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Elbow plank + forward tap x 10 ea
Reverse curl-ups x 10

Work |
A. Row x 20:00
B. Bike x 15:00
C. 5x: (29:17)
SA KB BU FR carry x 30m ea (25#)
SA OH carry x 30m (45#)
Bear crawl x 30m
D. Step mill x 15:00

Stretch | 10:00

04 Aug | F
Friday Hike Club!
Two Bit Peak

05 Aug | Sa
Mobility | 3x
Wall slides x 10
Cossack lunges x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Wallballah x 10
ATYs x 5 ea

Work | [Fave w/ globo mods]
A. 5x:
Box squats x 5 (115#)
SL hip thrust x 10 ea (20, 3 @22.5#)
Hip extensions x 10 [2:00]
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
Dbl KB push press x 10 (30#ers) + sit-ups x 5

Stretch | 15:00

06 Aug | Su
Mobility | 3x
GA squats x 10
Scap press x 10
Thoracic rotations x 10 ea
Reaching DBs x !:00

Warm-up | 3x
SA KBS – press – RDL x 5 ea
DUs x 20

Work | [Repeat re-mix]
A1. Hanging straight-leg raise 4 x 8 perfect reps – no swing
A2. Cable pallof press x 15 ea (40#) [1:00]
B1. Chin-over-bar holds 3 x :25 [1:00]
B2. Dip hold x :30 [1:00]
B3. Pistols x 5 ea [1:00]
C. TGUs x 15:00 (2ea @40, 3ea @45, 5ea @50#)

Stretch | 15:00


Tu | Tuesdays are for chests, apparently; benches and dumb bell usage at capacity. Went for 4 sets on the windmills because I forgot to video one. Strict OH pressing is humbling, especially at tempo. They felt good, but the last reps on each were hard. Failed on #4 on the last set; didn’t get it past my pony. Bench felt strong, as did the rows. All the things were turned on by then, and coupled with the sweat and the mirrors, I felt jacked and I am sure that makes the weight feel lighter. Subbed DBs on the RDLs as all the BB were in being used.

W | Some cursing on part C; but I found the grove and kept going. I can’t believe how much I feel the bear crawls in my abs! Correct position = game changer.

F | Monsoons are rad. And make for really sweaty morning after hikes.

Sa | Been a while since I’d done box squats. Took some vid to make sure my form was on point. Modified the barbell hip thrusts to SL versions, because (A) the latter are harder – though the load is significantly lighter so maybe I fucked up the intended stimulus… (B) The smaller diameter of the hex plates makes the, uh, mount on the hip thrusts less convenient. I know, laaaame excuse.

The EMOM was challenging – really had to focus on recovering my breath the last 5 rounds or so. Opted for KBs as the head of the DBs @ 30# are out of control… 

Su | Trunk sesh because oh man, those box squats got me sore. The holds felt strong, as did the TGUs.

Terms & Conditions

“I think there are many ways to live a good life. And that life looks very different for different people.” –Unknown

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More terms here

Save your breath, friends… I know you’d do the same for me.


17 June | Sa
Mobility | 3x
SL elev HB x 10 ea
SA plank x :20 ea
Banded clammies x 12 ea
Monstuh walks x 10 ea way

Warm-up | 3x
Wall ballin’ x 10
Ring row x 8
Reverse curl-ups x 10

Work |
A1. Bottoms up TGU 3 x 3 ea (25, 30(L), 25, 30#)
A2. Quad hip extension x :20 ea [as req’d]
B1. GHR [roman chair] 3 x 10 [RI]
B2. RNT rev lunge x 10 ea @3111 [1:00]
C. Back squat 6 x 3 @22×1 (125, 2@135, 2@145, 150#) [3:00]
D. KB front rack lunges 3 x 8 ea (30# KBs) [1:00]

Stretch | 10:00

18 June | Su
Mobility | 3x
Shoulder CARs x 3 ea
Wall slides x 10
GA squats x 10
Pope presses x 3 @ 4 breaths

Warm-up | 2x
Samurai squats x 5 ea @ 30#
SA press x 5 ea

Work | [The booty burn]
A. Row x 20:00
B. Bike x 25:00
C. 5x:
Step-ups x 5 ea
SA OH carry w/ suitcase carry x 20 m ea  (3@35/45, 2@30/45#)
FLR x :30

Stretch x 10:00

19 June | M
Warm-up | 3x
KBS + goblet squat + SA swing + snatch + RDL x 5 ea

Work |
A. 5x:
BB Press x 10 @33×1
Singles x 30
Monster walks x 10 ea
B. BTN press 5 x 5 @4112 (45, 50, 55,50, 50#) [2:00]
C1. SA DB bench press 4 x 10 (27.5, 25#) [RI]
C2. SA [seated] cable row x 6 @ 21×3 (30#) [1:00?]
D1. [SA?] DB snatch 4 x 6 ea (40#) [RI]
D2. Slam ball x 5 (20#) [1:00]

Handstands | 10:00

20 June | Tu
Mobility | 2x
Cossack lunges x 8 ea
Scap press x 10
Reaching dead bugs x 20
Pistol + hold x 3 ea

Work |
A. Bike x 30:00
B. 5x: (+/- 10:00)
Bear crawl x 20m
Windmills x 5 ea (35#)
SUs x 30
C. Leg extensions 3 x 15 (70#) [1:00]
C. Hip extensions [roman chair] 3 x 12 [1:00]
D. Prone hammie curls 3 x 10 (50, 60, 55#) [1:00]


Sa | Sometimes smaller is nice – at least when it comes to weight increments of the KBs. Feel the burn of the RNT lunges in my adductors and quads – is that the goal? After all the BS the lunges were intense, despite having lighter KBs than I’d typically grab. The only matching pair of KBs at Globo Mountain Ballpark Edition are the 30s; the struggle is that the 35# DBs have enormous head. Not sure how I’m gonna rack that… But I am sure I can figure it out.

Su | The row was surprisingly zen, and fuck did it burn my booty. Lots of fatigue in my really low back – more so on the right side. The mulitifidus? Not sure which muscles they actually are, but on the map of human anatomy that’s the region I’d point to.

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Dropped down the OH carry weight on the last two rounds as I was doing the neck strain thing #traptivated Felt really good sashaying out of the gym into the blast oven of the desert.

M | BTNs are crazy: feel all the activation, then dead stop fail. No mas! The DB snatch movement pattern is getting smoother as I’m finding it easier to keep shoulders and hips in alignment. Why does Globo Mountain Ballpark Edition have ONE slam balls, but 102 options of wall and medicine ball – which are both referred to as the latter?

Tu | Bike made me sweaty. Silent bear crawls fatigued e’rything. Some confusion on terms left me doing two “C” rounds. NBD

 

Harm Joy

“It’s not an adventure until something goes wrong.” -Yvon Chouinard

thanks mom
Thanks, Mom

The Germans have a word for what you just did there; shaden freude, laughing at someone else’s pain. If you wanna do it some more click here.


03 June | F
Pillars | 3x
Scorpion x 5 ea
GA squat x 8
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | 3x
DUs x :30
Wall press x 10
KBS x 10

Work | Happy Hour Class
10x, building:
Clean pull – Power clean – Hang clean (3 @ 95#, 3 @105#, 2 @ 115#)
Rest x 1:00 btwn sets
-then-
10x, building:
Power snatch x 1 (2 @ 75#, 8 @85#)
Rest x 1:00 btwn sets

Auxilliary | 3 sets:
Rev row sit backs x 6
Front scale x 2 + Pistol x 3
Back scale x 3

Stretch | 20:00

01 June | W
Mobility | 3x
SL Adductor squaaat x 8 ea
Wall rotation + press x 10
L-bow plank + fwd tap x 6 ea
TVA leg drops x 14

Warm-up | AD + Ropin’

Work | O-lifting
C + J 10 x 3 @ 65-70% (5 @95#, 5 @105#)
Tall cleans 3 x 3 (75,80,85#)
3 sets:
Windmills x 8 (15# plate)
Back extensions x 10

31 May | Tu
Warm-up | 3x
Run x 100m
BB stuff

Work | 6:00 Class, “The Finishers” MAP Sesh
10:00 @ 75%: (9 +5)
High-hang power clean x 5 @75#
Run x 100m
-Rest x 4:00-
10:00 @ 75%
AD
-Rest x 4:00-
10:00 @ 75% (6 +14)
KBS x 5 (44#)
Ring rows x 5
Push press x 5 @65#
Row x 100m

Stretch + Shootin’ the shit | 30:00


Tu | Feeling fucking good.

W | That was some volume on the CJs. Tight right tricep. I don’t recall doing tall cleans before; fuuun.  Fatigued the flutes on the back extensions pretty good.

F | Lots of barbell this week. Dropped the last two sets on the first section because I had some sharp pains in my shoulder. Didn’t bug on the snatches.

Phone rant: How about you worry less about getting a cool video of yourself and focus on what coach is saying and what the fuck you are doing.  

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Screen problems: solved

 

The Masters

You see, I want a lot.
Perhaps I want everything:
the darkness that comes with every infinite fall
and the shivering blaze of every step up.
-Rainer Maria Rilke

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Master of sculpture, Giambologna

I really enjoyed Tim Ferriss’s interview with Paulo Coelho. Have you read The Alchemist? The Pilgrimmage? Eleven Minutes? A few of my favorite reads. The interview is really fantastic, touching on matters of procrastination, flow, being in the moment, and trusting your process – you can’t push the river. Paulo keeps it real.


27 April | W
Mobility | 15:00

Warm up with the 6:00 crew

Work | Ohhh-lifting
Rack jerk @ 85% 1 x 3 (120#)
2-position snatch @ 60% 3 x 3 (65#)
2-position clean + push jerk + jerk 4 x 1 (115#)
3 sets:
Windmills x 6 ea (35#)
Plank push-ups x 8

Stretch, Handstands + Fuck yeah, Frisbee!


Notes | My calves are still sore from the raises on Monday. Things felt a little hebby and slow; by the end of the barbell work I felt fried. On a positive technique note, I can’t believe how much grounding myself better has changed how the movements feel. Moving in the other direction on technique, I crotched myself on the second set of snatches really fucking hard. Post-lifting at the casa called for ice to-the-crotch and carbs to-the-face. 

The Ex-es

“Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives – choice, not chance, determines your destiny.” ― Aristotle

expectation
Happy Zombie Jesus Day

Experience, Excellence & Expectation

I’ve been catching up on episodes of The Tim Ferriss Show. Nice Ice has been telling me to check him out for a while, and I’m finally getting after it. Listened to one with beach volleyball’s Gabby Reece, whose picture I may have had taped to my mirror for the duration of high school. (Ah, check out those high cut bottoms. The 90’s were quite a decade.) I found the meatiest part of the episode to be the last 15:00, where Reece talk’s about her “I’ll go first” mindset, not waiting for others to be the first to engage. Smile. Say hello. And stop sitting on your talents, waiting for someone else to show you the way.

The podcast discussion lead me to check out the documentary Spinning Plates. While it won’t replace Jiro Dreams of Sushi on my top docs list, it was a really compelling watch. I found it to have less to do with food and more to do with the ex-es: managing experience, cultivating excellence and letting go of expectation, or perhaps, emotionally detaching from outcomes (but that doesn’t begin with “ex”.)

All that being said, I expect to be a redhead again by 5:00pm on Wednesday or…
highlights are bullshit


27 March | Su
Bajada – Alta Trail
South Mtn
+/- 4.5 miles

26 March | Sa
Warm-up | 3x
Wall ball x 7
DUs x 25
AD x 15 cals

Work | O-lifting
Snatch high pulls 5 x 3 (95,105#…)
Bench press + chains (95,95,100,105,105#)
3 sets:
Banded row x 10
Barbell hip thrusts x 10 (95,105,115#)
Windmills x 5 ea (20,25,30#)
– then –
Stand-on-ya-hands practice
Stretch | 20:00

25 March | F
Pillars | 3x
Cobra x3 @30s
SL Suspended adductor squat x 8 ea
Side plank + leg lift x 8 ea
TVA leg drops x 15

Warm-it-up | 2x
Row x 2:00
BB RDL x 10
Reverse fly x 10

Work | 30:00 rotating:
AD x 30 cals
Sled pull x 100m @115#
Carries – rack x 50m + farmer x 50 m (35#s)
FLR x 1:00

Stretching! Now with Beer! | 25:00

24 March | Th
Pillars | 3x
Toes to elbows 2 x 5
Prone y raise 2 x 8
Prone glute press x 10

Mobility

Work | EMOM  25:00
Snatch-grip DL + High-hang power snatch + 2 OHS (4 rds @ 65#, remainder @ 75#)

Stretch + NKT work | 25:00


Thursday | Awoke a little lit up in the upper back area; I suspect the COB holds. I made up an EMOM, though I am not sure I got the response I was looking for. It was like :15 seconds of work… Sprouse stepped up and joined in on the EMOM action. 

Friday | A recovery session to be ready for O-lifting. Sore in the upper/mid back and booty regions. I fail at the side plank with leg lift. I’d like to figure out what it is that isn’t firing. Attempted 2-3 reps on each side in an effort to get some neural drive, in case maybe that’s part of the issue.

Saturday | First time using the chains on bench; worked on being fast out of the bottom. The barbell hip thrusts felt really strong; time to be less timid with the weights, me thinks.

 

The Hunt

You wander from room to room
Hunting  for the diamond necklace
That is already around your neck
-Rumi

lynx
Betes de Mode by Helmo

I really dug this conversation on death, birth and self-discovery. (And that’s quite a ride, Steve.)


17 Feb | W
Warm-up |AD x 5:00
Mobility moves

Work |O-lifting
Muscle snatch 5 x 2 (75,75,85,85,80#)
Box squats 5 x 3 (95,105#…)
Halting snatch-grip DL 4 x 3 (95#)
4 sets:
Windmills x 8 ea
Plank x :45

Stretch + Homework | 30:00

15 Feb | M
Pillars |3x
TVA leg drops x 15
Cobra x 5 @10s
Prone Y raise x 8(2)
Hip hikes x 10 ea

Work | 5 rounds
AD x 2:00 (31,27,30,31,31)
Bench x 5 @75#
Banded hip bridges x :45
DUs x 30

Stretch + Homework | 30:00


O-lifting felt good until I got to the windmills. I tried one set, but should have tried one rep, and been done with it. Apparently, in getting the body fully operational again, as in life, my biggest hurdle is myself. Boom!

The snatches felt great, and the box squats and halting DL definitely were challenging, even without much weight on the barbell. On the DLs, that is a long time to be under tension!