Immutable Forces

“I don’t know why people are so keen to put the details of their private life in public; they forget invisibility is a superpower.” – Banksy

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99% Invisible >>> What do “the others” see?


07 Sept | Th
Mobility | 3x
Bird dogs x 12 ea
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Wall balls x 7 @16#
Ring rows x 7
KBS x 7 @35#

Work | From the archives
A1. Front squat 4 x 5 (115#)
A2. RNT x 10 ea
A3. GHRs ( -, 10, 10#) [2:00]
B. EMOM x 10:00: KBS x 10 @ 50#
C1. DB bi’s 3 x 20 (15#) [1:00]
C2. Cable tri’s x 20 (30#) [1:00]

Stretch | 15:00

08 Sept | F
[AM] Friday Hike Club | Two Bit Peak
[PM] Home yoga | Vinyasa Flow for the Noobs

09 Sept | Sa
Mobility | 3x
Wall slides x 10
Cossack lunge x 8 ea
Reverse curl-ups x 10

Warm-it-up | TGUs

Work | From the archives
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (40#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Foam roller face | 15:00

10 Sept | Su
Warm-up | 3x
Row x 1:00
DUs x 20
ATYs x 5 ea

Work | Archives a la carte
A1. Chin-over-bar hold x :30 [1:00]
A2. Dip hold x :30 [1:00]
B. BTN press 4 x 5 @ 41×2 (50, 55, 50, 50#) [3:00]
C1. KB RDL 5 x 12 ea (45#) [1:00]
C2. KB snatch x 5 ea (40, 45, 40, 40, 40#) [1:00]
D. Cable pallofs 4 x 12 ea (30, 40, 40, 40#) [1:00]

Handstands at home | NFT


Th | Really like the KB EMOMs.

F | Ooh sore from the FS. Recovery things today.

Sa | Ooh sore from all the things. Just put in some work and got the body moving. Not sure why I’m feeling a little beat up this week; Sleeps were solid. Eats, too. Not on the crazy bus. Just listening to my body… Peaks and valleys. Ebbs and flows. Peanut butter and… everything.

Su | Tested hand positioning on the BTNs, and that one-count at the bottom. Yep, it’s way harder when that’s not zero. The heavier KB snatch wasn’t snappy so dropped it back down in lbs and maintained.

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If It Were Easy

easy friends

I am totally on a Tim Ferriss run; his content is so good! I’ve been pondering a question he posed during his conversation with photog, Chase Jarvis.

“What would it look like if it were easy?” – Tim Ferriss

We talk a lot about challenging ourselves, getting uncomfortable and pushing through difficult times. It’s how we grow, right? But I would definitely agree that there’s a point at which one’s perseverance can become problematic, especially for certain personality types. (Says the person whose professional sphere feels a lot like forcing it lately.)

I had a friend in grad school who, upon seeing him for the first time in a long time, was describing his relationship with his significant other to me and enthusiastically proclaimed, “Leah, it’s just so easy!” For some reason, that moment has stuck with me, likely because I thought it was total bullshit.

But the older and oh-so-much-wiser me can see where he was coming from. At work I can tell I’m  heading in the wrong direction with a design when I start creating more problems than I’m solving. So many times the most suitable design solution ends up being the first version, the one that was intuitive and that came easy, followed by dozens of other iterations.

Of course there will be times that demand extra effort, at work, under the barbell, in relationships, getting your bangs to lay right, but you shouldn’t have to force it.

And don’t get me started on the yoga.


19 May | Th
Pillars | 3x
TVA leg drops x 15
Side plank clammie holds x :30 ea
SL elevated glute bridge x 10 ea

Warm-up | 3x
Row x 1:00
SA press x 10 (20#)
Banded rows x 10

Work | 4 sets:
Press x 3 (70,70,75,75#), right into
Chin-up x 5 tough reps
Rest x 2:00
AD sprints x 5:
On x :20
Rest x 2:00
-then-
Frog pumps 3 x 1:00
Rest x 1:00 btwn

Stretch | 15:00

18 May | W
Warm-up| 3x
AD x 1:00
DUs x 30
O-head walking lunges x 20

Work | O-lifting
Snatch 4 x 2 @ 70% (70,70,75,75#)
Front squat 3 x 5 across (115#)
Clean DL @ 110% 3 x 2 (165#)
4 sets:
Windmill x 6 ea (35# KB)
Buenos dias x 6 light 3, focus on using the scoops (65#)

17 May | Tu
Fuck No Yoga


Tu | I am not a yoga person. Final answer.

hate-yoga-thats-totally-okay
See. Angry.

My thinking was to find a rest day activity that let me practice my handstands. But yoga makes me angry, and I’m pretty sure that means I’m forcing it. So, the new plan is to give Gymnastic Bodies a try and do that in the gymnasium, with some mobility and stretching, a couple times a week. In MY handstand “practice” (yogis love that word) you can drop f-bombs whenever it moves you. consume lots of stimulants, such as coffee, and stop trying too hard. And The Heathers will play in a loop in the background.

Do I
W | Found myself moving a little funny with the fresh inkage; hesitating a teensy bit getting under it, the barbell. Despite that, the snatches felt pretty good. Maybe wasn’t the best idea to do so many of them Monday. Felt a lot of fatigue in my low back pretty quickly once I got to the front squats.

Th | Seriously sore in the hammies and low/mid-back… but mysteriously not the glutes. Hmm. Did some pushing and some pulling; failed on the pulling part on rep 4/5 on the last two sets pretty much at 90° point, when my upper arms were parallel to the floor. The AD sprints are always fun. I anticipate much soreness to set in this afternoon.

Are 30/30’s in the same category as AD sprints in terms of response, provided you’re putting in enough effort during the “on” portion?

Super Dirty Birds

“If the only way the most productive can be successful is by suppressing the productivity of the rest, then we badly need to find a better way to work and a richer way to live.” -Margaret Heffernan

dirty feet
Okay, those might be turkey feet, but I appreciate the effort to pretty-up those suckers

I am not a big chicken eater. Eggs, absolutely – e’eryday! But those sad-looking, limp pieces of flesh that look like something you’d stuff a bra with… no way. Maybe it’s the fact that in the ’90’s, during my low-fat, high-carb decade, chicken was the only meat I allowed myself to consume. Or maybe it’s because they are such dirty birds. Especially those poor creatures that are conventionally raised and slaughtered. Not to mention all that Omega-6. Oh, wait, I just mentioned…

But it turns out that chickens can teach us some interesting things. In particular about work and productivity. You can hear all about the “super chickens” and what they can tell us about ourselves on the TED Radio Hour, The Meaning of Work. Do it. And then go find yourself some pastured bird.


04 Oct | Su
Rest Day
Bikram Yoga x90:00

03 Oct | Sa
MFR | 10:00
Pillars | 3sets
Reverse Curl-ups x3
Hurdle Step Overs 2(x6)
Hip Hinge OH Raise x10
Hip Hikes x15

Work | Olé
Clean + Jerk
6x(3+2) @80% (110#)
Jerk
1RM (115,125,130#)

Stretch | 20:00

02 Oct | F
MFR | 10:00
Pillars | 3 sets
Hanging Leg Raise 2(x5)
Reverse Table x10
Scap Press x6 @5s ea

Work | EMOM!
28:00 rotations;
Deadlift x4 @135#
Wall Balls x10

Stretch | 20:00

01 Oct | Th
Pillars | 3 sets
TVA Leg Drop x14
Banded clammies x10ea
Prone Y Raise x8 (twice)
Super Bird Dog x8ea

Warm-up | 3 rounds
Run x100m
KB push press x5 @26#
Dbl KB swing x5 @26#

Work | MAP
10:00 @ a consistent pace (8 rds)
Run x200m
DUs x20
– Rest x4:00 –
10:00 @ a consistent pace (5+5)
Body rows x5
DB push press x5 @30# DB
Air squat x10
Sit-ups x10
– Rest x4:00 –
10:00 @ a consistent pace (5+4)
AD x15 cals
Run x100

Stretch | 20:00

30 Sept | W
Warm-up | DUs + mobility
Olé | TnG Power Snatch:
2×4 @70% (70#)
2×3 @75% (75#)
2×3 @80% (80#)
High-hang pulls:
3×4 @70% (70#)
Snatch Balance NOT drop snatch:
1×5 @60% (of OHS 110#, 65#)
1×4 @65% (70#)
3×3 @70% (75,80,80#)

Stretch | 20:00

29 Sept | Tu
Rest Day

28 Sept | M
MFR + Mobility | 10:00
Warm up | 3 sets
Single-arm press x10 ea
DUs x30
Reverse DB fly’s x15 – use 5# plates

Work | Press x5 sets (70# base)
Rest x3:00 btwn
5 @50% (35#)
5 @60% (40#)
3 @70% (50#)
3 @80% (55#)
3+ @90% (10 @65#)
4 sets:
DB seated press x8
Rest x:30
Plank push-ups :30
Row x200m
Rest x3:00

Stretchin’ | 20:00


Sunday | Gloriously cloudy, cool(er) morning with some sprinkles + super sore hips = change of plans in the activities department. Subbed a Bikram Yoga Tempe class for the hike. It felt really great actually and with an exception of a few poses that just didn’t feel right (not a fan of the W-sit thing) the stretch and positions felt good. Curious to see how all the morning sweat affects the fasting, if it does at all.

Saturday | The workout on the whiteboard looked pretty minimal. Looks can be deceiving. That first segment was rough! Despite the temptation, I stuck with the Rx weight and things felt good, the movement strong. My tricep was pretty tight by the time we got to the second segment with the heavy jerks, so I didn’t go crazy.

The UbB pillar work was interesting. The hip hikes TOTALLY engaged that area of my back that gets tight when the hip gets a little bothered. And the hurdle step-overs revealed how there is definitely a difference between how my hips move on the left and the right.

Friday | Pappas helped me come up with a little EMOM; not typical behavior of an asshole. I performed the wall balls over by the GHD and learned that a persona really has to focus on the target over there. Hit the wrong spot, or if the wall ball doesn’t bounce off the wall, it’ll hit the ledger and BAM! wall ball to the face. Maybe even twice. True story.

Thursday | Did Tuesday’s MAP session. Definitely got my heart rate up. The most challenging 10:00 was the body rows with the air squats, though it wasn’t until the last two rounds that I had to break up the body rows.

Those Super Bird Dogs are hard! So much effort for such a tiny movement.

Wednesday | The O-lifting felt good, though I am STILL not giving myself enough time to warm-up. Need to change the start time in my head from 6:00 to 5:30/from 10:00 to 9:30 so I get to the gym earlier to adequately warm-up. I hate feeling rushed.

Love the snatch balance work. Those are feeling really strong.

Tuesday | Went to the gymnasium. Put in some time on the foam roller. Did some mobility work. Just wasn’t feeling it so I made it a rest day.

Monday | Here’s the press footage, as requested:

Things felt good. I like the push-up planks. Does it matter how fast or slow you transition between/hold each position?

Didn’t have the best week in the Nutrition Challenge department. As The Oracle pointed out, I think a lot of that had to do with the lack of awesome sleep. New week, so let’s try this again…

macros_wk2-01

Speaking of the sweet sleep, I’m trying something new after listening to an episode of HER Body with Lucy Hendricks. I’ve been listening to that podcast a lot as it’s got lots of info about carb-backloading AND it’s one of the few great podcasts I’ve found that is geared toward women and the science behind what works for us. SO many podcasts are all about the fellas. So far, the episode with Lucy and this one with Jim Laird have been my favorites. I really like what Jim is contributing to the greater conversation.

Sept rearview-01
September’s Rearview

 

Suck Less

“The way I estimate, I’ve done about 6000 hours of jiu-jitsu. So, my advice on that is, if you show up for a decade, eventually you will quit sucking.” – Forrest Griffin

start March off with a badass
Ronda Rousey is such a badass. And definitely has RBF

Last week was really rough. This weekend called for some taking stock and getting shit done. Turns out those two items aren’t mutually exclusive. I watched Ronda Rousey do her thing, which only took 14 seconds. Also relaxed with a couple black & while films, the Vivian Maier documentary and Ida. Both were amazing (the cinematography in Ida is breath-taking) and visually inspiring. Feeling ready to tackle the week ahead. Suddenly this feels like both a movie review and a journal entry…

(I may have done a google search of “suck less”. Risky, I know, but I live on the edge. This one from The Oatmeal was my favorite search result.)


 01 March  | Sunday

Yoga Class + Brunching

28 February | Saturday
Warm-up w/ class

Workout | 4 rds:
Front Squat x5 (95#)
Farmer’s Carry x100m (44# KBs)
2:00 Row

Some Stretchin’

27 February | Friday
Shoulder PT Day

Warm up w/ 4:00 class (for 15.1)

Workout | 5 rds:
Hang cleans x3 (95#)
GH raises x7
Sit-ups x15
2:00 AD

Stretch x20:00


Took a yoga class with JK Sunday and, as she put it so perfectly, every time I take a yoga class I am reminded why I don’t take yoga classes. I spent most of class trying to place the instructor; I think that’s considered “doing it wrong”. (She’s a cashier at my Whole Foods.)

I should have used my arsenal of archived workouts the tail end of last week. It didn’t occur to me to do that until after the fact, but that would have been smart. Instead I made shit up on the fly, which I did not enjoy, nor find to be particularly beneficial.

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