Moving Mix Tape

“If you don’t bite you can’t eat.” -Carl Paoli talking theft on Barbell Shrugged

believeiwillbite.jpg
A proper mix tape can’t hurt, bro

I spent a good chunk of my “free time” this week/end unpacking from the move. Lemme tell ya, this has already taken me longer than anticipated – searching for some Mary Poppins type voodoo to move it along a little. Until then, at least there are podcasts.

Here’s a selection of my weekend mix tape for your listening pleasure:

Mind Muscle Project – The After Show #59 >>> On how CrossFit HQ’s drug testing seems shadyAF followed by a dude that has me thinking it’d be good to do some quiet running

Training Think Tank – Q&A Part IV | Enjoy your fucking brownies, folks! Max references Bruce Lipton’s, The Biology of Belief, and poses the question of how thinking ‘I’m a fat piece of shit’ vs ‘I’m fueling my muscles’ might impact your stress hormone profile post-brownie – not to mention flavuh

Waking Up – Facing the Crowd | Words are not violence.
“We use our words so as not to kill each other.” –Greg Lukianoff

Training Think Tank – Q&A Part III | Recovery: you’re missing the basics (It’s not about the stim) and the cost of high-level performance for teens in any sport followed by some teenage El-Haag background

MTN RDY – Colin O’Brady | From everybody’s default fitness test – the triathalon – to a world record-setting run at the Explorer’s Grand Slam. I am so curious about the logistics behind this, and the training involved

Case File | If you can’t get to sleep, this wont’ help

Any podcast recommendations out there? And will someone please invent an app that lets a listener share a snippet of a podcast?! How does this not exist already? Or does it…?


09 Oct | M
Mobility | 3x
Wall slides x 10
Elbow plank + reach thru x 10 ea
Popes x 15 ea

Work |
A. [BB only – quality movements] 4x:
Row x 10
Press x 10
OHS x10
Good mornings x 10
Rest x 1:00
B. SL hip bridge holds 4 x :30 ea [:30 btwn legs]
C. Pin front squats 5 x 2 (125, 4 @130#) [3:00]
D. SA push press 3 x 8 ea (30, 2 @35#) [1:00]
E. Close-grip high seated cable rows 3 x 15 (2 @55, 65#) [1:00]

Stretch | 7:00

11 Oct | W
Mobility | 3x
GA squats x 10
Bird doggies x 10 ea
Reaching dead bugs x 1:00

Warm up | 2x
BU TGU x 2 @25#
Samurai squats x 3 ea @35#
Windmills x 5 ea @ 30#

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Step-ups x 5 ea
SA FR carry x 20m ea (40#)
DUs x 20 30
D. Stepmill x 15:00

12 Oct | Th
Warm-up | 3x
Wall ball x 7 @15#
Banded rows x 10 ea
Wall walk x 2 UB

Work |
A. 4x:
KB Z press x 10 ea (25#)
KB row x 5 ea (30, 3 @35#)
KB snatch x 3 ea (35, 3 @40#) [1:30]
B. Incline bench 5 sets @22×1 5, 5, 3, 3, 2 (60, 60, 65, 70, 75#) [3:00]
C1. SA DB push press 3 x 5 ea (30, 2 @35#) [1:00]
C2. [Dbl DB] RDL x 8 (55, 2 @60#ers) [2:00]
D1. Wall-pressing dead bugs 3 x 20
D2. BU KB FR carry x 30m ea (25#) [none-zo]

Stretch | 10:00

14 Oct | Sa
Mobility + Warm-up | 3x
Shoulder CARs x 3 ea
Hip CARs x 3 ea
Chin-over-bar hold x :20
Hip hikes x 15 ea
Hanging leg raise x 8

Work | Repeat
5x [BB only]:
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 (95, tall, 105, 115, tall, 3 @125, 2 @130#) [2:00]
C. Good mornings 3 x 10 (65, 70, 70#) [1:30]
D. Leg extension machina 3 x 12 (60, 65, 65#) [1:00]

Stretch | 10:00

15 Oct | Su
Mobility | 3x
GA squats x 10
Wall slides x 10
Hollow rocks x :20

Work | Repeat
A1. Press 7 x 5 (2 @60, 4 @65, 70#)
A2. DUs x 20 [2:00]
B. 5x:
KB goblet x 6 @ 33×1 (35#)
Jump lunges x 10
FLR x :30
C. Bike x 20:00


M | Broke up the OH movements by sneaking the buenos dias before the OHS because holy overhead pressing; adaptation or fucking it up, Morgunz? Hmmm…

I see what you did there with the holds and then the pin squats… #bootyblast

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Dug the single arm push presses. Interesting to see how one side braces compared to the other. Subbed seated cable rows because someone had set up camp at the lat station.

W | No notes. Felt nice.

Th | Feeling the focus of the recent training: much back fatigue. Z presses were challenging at the rep scheme. The single-arm snatches felt slow; took vid to investigate. They were fine. All in your head, Mo-gunz. Bench: so much room for improvement. Crazy how different incline feels to standard. Still figuring out the barbell situation at the indie gymnasium – used one that felt heavier and thicker. Could have also just been in my head. Really liked part C. D was fun, too; laughed at my retard left side with the BU KBs.

Sa | Got to wear my lifters.

Su | Pre-workout weigh-in: 152.8 lbs. Huh. Press felt good – really connected and pushing through the ground. That part B felt like AD sprints. Ooh burn. 

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Altered States

“There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep Sea, and music in its roar:
I love not Man the less, but Nature more.”
–Lord Byron, “Childe Harold’s Pilgrimage”

but first the chonies
But first, hand over them thermal skins

Changed my state this weekend >>> Your brain on nature


02 Oct | M
Work |
A. Row x 15:00 Stepmill x 20:00
B. 5x:
KB FR carry x 20m (35/40#)
Sled push x 20m (+90#)
SL hip bridge x 15 ea (elevated)
C. Bike x 20:00

03 Oct | Tu
Mobility | 3x
Elbow plank + fwd tap x 10 ea
Cossacks x 8 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
WB x 7
Push-ups x 5

Work |
A1. DB bench 4 x 10 (30#) [right into]
A2. Pull-up machina x 10 (2@ 48, 2@ 48/54#) [1:30]
B. Bench 5 sets @22×1 5,5,3,3,2 (75, 75, 75, 80. 85#) [3:00]
C1. BTN seated press 3 x 5 (50, 50, 55#) [1:00]
C2. Chinese row x 10 ea (20#) [1:00]
D. Hanging bent-knee raise 3 x 8 (hetero-leg) [1:00]

Stretch | 12:00

04 Oct | W
Get a lil sweaty | 3x
Row x 1:00
Banded RDLs x 8 e
DUs x 30

Work |
A. Deficit Deads (25# plate) 5 x 2 (185, 4@ 195#) [3:00]
B. HPC x 2 + PP x 1 x 10 sets (7@ 105, 3@110#) [2:00]
C1. Back squat 3 x 5 @70% (130#) [right into]
C2. GH hip extension x 10 [1:30]

Stretch | 10:00

07 Oct | Sa
Inner Basin to Weatherford Trail
8.8 mi

08 Oct | Su
Mobility | 3x
Cossacks x 10 ea
Prone y x 10
Glute press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#
KBS x 7 @ 40#

Work | From the archives
A. TGUs 3 x 3 ea (40, 45, 50-55-60#)
B. Reverse zerchers 3 x 8 ea (75, 80, 80#) [1:00 btwn legs]
C1. SA DB Z press 4 x 6 ea (25#) [right into]
C2. Dbl DB row x 8 @2113 (25#) [1:30]

Stretch | 10:00


M | Subbed the stepmill for the erg because of hip flexion. Right side bugging a little from the move. Part B: I see what you did there. Booty burning by the last 5 reps of hip bridges. I would like to conduct a test. Remove all the TVs from the globo and see what occurs…

Tu | Dang starting with pull-ups = prefatigued. BTN press felt stronger than anticipated. Typically aren’t those harder from a seated position than from standing, no? This whole workout was a good practice in preventing straining neck face.

W | An hour of barbell fun! Deficit deadlifts felt really good; why do those weights feel so much easier standing on plate? More/different muscle recruitment? The push press was the limiting factor on the second part, and after all those pull-ups on Tuesday, it’s hard to straighten my arms today. The squats felt solid. No GHD to Roman extensions.

Sa | Favorite.

As you approach the point where Inner Basin Trail hooks up to the Weatherford Trail you get a pretty sweet view – from top down The Grand Canyon, Sunset Crater, Sugarloaf Peak, The Fairy-tail Forest.

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Su | Feeling a little hungover from my nature high, and a lack of sleep. But more than worth the exchange. Rolled through an oldie but a goodie. That part C was…

herd that.jpg
Herd

 

Which One

“We have two ears and one mouth, and we should use them in that proportion.” -Epitectus

versions
And how will I know you’ll listen?  Which one are you choosing?

And this cracked my up. But if you had to pick one…


09 Aug | W
Mobility | 3x
Wall rotation + slides x 10
Cossack lunges x 8 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Wall ball x 7
SA KB press x 4 ea

Work | Repeat Remix
A. HHPC – HHPC – TC – FS @115#
B1. DB snatch 7 x 3 ea (35#) [right into]
B2. SL hip bridge x 10 ea (20#) [1:00]
C. Lat pull-downs 4 x 10 (80, 4@70#) [1:00]

Stretch-ish | 10:00

10 Aug | Th
Mobility | 3x
Scap press x 10
Reverse curl-ups x 10
Pistols x 2 ea

Work | Repeat-ish
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Cross-over step-ups x 7 ea
Handstand holds
Samurai squats x 3 ea @35#
D. Step mill x 15:00

Stretch | 10:00

11 Aug | F
Mobility | 3x
Wall slides x 10
Bird dogs x 10 ea
Reaching dead bugs x :45

Work | Repeat
A. TGUs 3 x 3 ea (35, 45, 50, 60#)
C1. SA DB Z press 4 x 6 ea (25, 3@27.5#)
C2. Db row x 8 @2113 (25#)
B. Reverse Zerchers 3 x 8 ea (80#) [1:00 btwn legs]
D. 5x:
Goblet squat x 6 @33×1
Jump lunges x 10
FLR x :30

12 Aug | Sa
Shaw Butte Hike
5.5 mi

13 Aug | Su
Warm-up | 3x
Row x 1:00
Wall balls x 10
A-Y-Ts x 5 ea

Work | Repeat-ish
A1. Press 7 x 5 (65#)
A2. DUs x 20 [2:00]
B. 5x:
Goblet squat x 6 @33×1 (35#)
Jump lunges x 10
FLR x :30

Stretch | 10:00


W | I had planned on doing deadlifts, but then last minute decided to do some tall cleans and front squats because they are fun and I haven’t done them at Globo Mountain Ballpark edition. Rolled through the rest of the session. I think I was fighting a bug on the front end of the week – had some seriously low energy. But, better by mid-week.

Th | I dig these cardio sammich format workouts – I mean, for cardio. The the last 8:00 of rowing – involves a countdown that goes something like this:
“More than halfway done!”
*Closes eyes for what feels like 2:00 – nope, that was 34 seconds
*Focuses on fast drive, extending recovery
“Oh look! Five minutes! I can do anything for 5:00!”
“Oh look! Four minutes! I can do anything for 4:00!”
“Oh look! Three minutes! I can do anything for 3:00!”
“Last 90 seconds like you’re on the water… go!”
“Fuck. I love rowing.”
“But let’s not do this again soon, or at least for, like 10 days.”

F | Felt good. Scaled back because of the hike planned for the following morning. The goal is no tricky hip business before or after The Anniversary Hike this year.

Sa | Rescheduled The Hump hike due to t-storms, so we stuck around PHX and hiked surrounded by monsoon-y weather instead. It was pretty great.

stormy shaw
The Start at Shaw Butte

Su | Press felt strong; really felt the pushing through the ground. Part B is the closest thing to AD sprints I’ve found at the globo… so far.

Succession

“The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt in awe, is as good as dead: his eyes are closed.” -Einstein

Death Maiden
Death and The Maiden | Pierre-Eugène-Emile Hébert

This week’s c-a-r-d-i-o time was spent ruminating on The Tim Ferris Show with Esther Perel. While the title reveals the focus of their discussion, the nearly two-hour conversation touches on a variety of topics, as is often the case on Ferriss’s podcast. I thought Esther’s differentiation of “revival vs survival” of traumatic events and her elaboration on “eroticism as the antidote to death” were really illuminating. It’s an engaging conversation, but then, perhaps I’m sucker for conversations on conversations – and on relationships and how they (and in turn, we) shape our experiences. Aside from all that Esther is a great storyteller! And not just because I’m also a sucker for an accent.

The podcast reminded me of this scene in Mad Men for a few reason. What is it that you want to say/tell? What’s in a definition?

And as the comments that follow the audio of the podcast reveal, it might leave you with more questions than answers – the good ones always do…


23 May | Tu
Mobility | 3x
Elbow plank + reach thru x 10 ea
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Slam ball x 5
SA KB press x 5 ea

Work |
A1. Bottoms-up TGUs 3 x 3 ea [RI] (25, 25, 30#)
A2. Quad hip ext holds x :20 ea [As req’d]
B1. RNT rev lunge 3 x 10 @32×1
B2. BB [only] front squat x 10 [1:00]
C. Front squat @22×1 5,4,3 (115#) 5,4,3 (125, 120#) [3:00]
D. Snatch-grip RDL 4 x 8 @31×0 [2:00] (95, 3@105#)

24 May | W
Rolling + MFR | 10:00

Work |
A. Treadmill x 30:00 (Incline 5 @ 3.8)
B. Hip CARs x 10:00
C. 3x: HS hold x :30 + shoulder CARs x 3 ea

Stretch | 15:00

25 May | Th
Mobilize | 3x
Wall rotations + slides x 10
Single-leg elev HB x 12 ea
Reaching dead bugs x :45

Work |
A. Thoracic rotations 3 x 12 ea [:30]
B. 10:00, rotating: (4 + 250)
Row x 250m
Push-ups x 5
Body rows x 10
C1. SA DB “Z” press [alt] 4 x 6 ea [RI] (25#)
C2. Dbl DB row 8 @2113 [1:30] (25, 3@27.5#)
D1. DB Incline bench, alt. 3 x 8 @2111 [RI] (27.5#)
D2. Pull-up machina 3.3.3. [:15, 1:30] (50, 40, 40, 50#)

Stretch | 15:00

27 May | Sa
Fire | 3x
Cossack lunge x 12
Scap press x 10
Glute press x 10
Pope clammies x 15

Flow | 3x
Wall balls x 10
Ring rows on the TRX x 8
Samurai squats x 3 ea

Work |
A1. Kneeling BU KB press 3 x 6 ea [:15] (20#)
A2. Suitcase carry x 20m ea [:15] (45, 50, 50#)
A3. Star plank x :15 ea (from knee x :20 ea)
A4. SA FR carry x 20m ea [1:00] (50, 60(R side), 50#)
B. 5x: Bike x 5:00 @80% then x 3:00 @recovery pace

Stretch | 15:00


Tu | A & B felt good. The front squats were not my best; on the 4th rep at 125 I really caved forward. Suspecting the mirrors – focusing on the visuals rather than feeling the movement – I turned directions in the rack and the last two sets on the second wave went much better. The barbells at the ballpark are slippery fuckers and make the snatch-grip tricky even with straps. Regardless, I really felt those in the upper glutes.

W | By the time it was time for training on Wednesday evening, oh man, the soreness from previous day’s work had started to show itself – sore adductors, booty, quads, in that order. The lighter load was nice. The CARs felt pleasant (the internet tells me that’s “Controlled Articulation Rotations” for those of you thinking about talking tow trucks right now, as was I). The shoulder ones felt really good; the hip ones… I am not sure I was doing them right. Other than the bear pose I didn’t feel any stretch or opening up. Maybe it was just the encore presentation, and when I try them again I’ll find the way.

Th | Really, really liked the Z presses. When I watch the footage of myself on the pull-up machine I really see my traps fire, but I swear when I perform them I feel the initiation in my back. That finish at the top though – tricky with the bent knees… I want my feet in front of me. Maybe I should practice #Mayhemism

Sa | The cossack lunges during mobility felt the strongest they have in a while. I did not have barbell over my head – this shit amazes me:

Failed at the star plank; they totally jack my lower back on the “bottom” side. Did them from my knee which felt like cheating but still so. much. squeezing (and shaking) in the flutes so can’t be all bad. Not sure how that helps what is weak that prevents me from doing it straight-legged though…#notesforTommy

Curious how I could measure 80% for 5:00 at a time, I used the heart rate grips periodically during the bike intervals. I’m accustomed to PRE for AD sprints but this is new, so just testing shit out. During the 80% intervals my heart rate was between 135-140 and during the recovery segments it was between 106-108. It was funny how much my music could help or hinder my RPMs! Also, have you ever paid attention to the lyrics to Pumped Up Kicks – totally dark and fucked up. No wonder I like it.