Amputations

 “There is risk, known and unknown, in all aspects of life. We often consider the loss of life the only serious risk. Unless we are genuinely aware, we calculate the danger arising from our own physical and emotional states and from external conditions based on incomplete information. If we believe we can manage those risks, we accept them. Whether these choices are born of delusion or reality comes out in the end.” -Mark Twight

IMG_5938
South Kaibab Trail | Grand Canyon, AZ [image ©Morgunz]
“I can’t wait for you to experience The Canyon,” my friend says to me on our drive up to THE Canyon – The Grand Canyon – for what will be her ninth effort, and my first time.

“On my first hike, I came out with a list of shit I wasn’t going to do anymore – relationships, obligations, I totally re-prioritized my life.”

Isn’t it crazy how nature has a way of putting shit in order. And how doing challenging things with people – old friends, new friends, strangers you leap frog up the mountain with – can really connect you, with yourself, with each other?

did we.gif

Well, I am fresh off the completion of our trek, and while my thoughts aren’t consolidated, I can certainly see how The Canyon really will “ruin” a person, in the very best of ways… Stay handy with the knife, indeed.


02 Apr | M
Warm-up | 3x
KBS x 10 @45#
SA banded rows x 10 ea
SL banded RDL x 10 ea

Work | [FTA]
A. 5x:
Jump lunge x 12
SA DB KB Snatch x 3 ea (40#)
Goblet squat x 8 (40#)
Scap PUs x 10
B. 5x (Press x 1 + PP x 3) [2:00] (75, 80, 80, 75, 80, 80#)
C1. SA seated cable row 4 x 8 @22×2 [1:00] (25#)
C2. SL glute bridge x 12 ea [1:00]
*D1. DB bis 3 x 12 [1:00] (15, 20 , 20#)
*D2. Cable tris x 12 [1:00] (25, 20, 20#)
*add-on

04 Apr | W
Warm-up | 3x
Bike x 1:30
Wall ball x 10
SA KB press x 5 ea (25#)

Work | [Fave]
A. 5x:
FS x 5 @ 75% (125#)
BS x 5 [2:00]
C. Reverse zercher lunges 4 x 8 ea [1:00 btwn sides] (75, 4@80#)
D. 3x:
Slam ball x 5 @ 20#
SA DB KB snatch x 5 ea (35#)
Row x 200m

07 Apr | Sa
Mobility | 3x
Monster walks x 10 ea
Wall slides x 10
Scap press x 10
Banded clammies x 10 ea

Work |
A. 4x:
½ Kneeling SA BU press x 7 ea (20, 25#)
KBS x 10 (50#)
BB row x 10
B. 7x:
PC x 3
PJ x 3
FS x 3 [1:00] (95#)
C. Zercher squats 3 x 5 [1:00] (115#)
D. Barbell roll-outs 3 x 10 McGills 3 x :45 ea [:15 btwn]

09 Apr | M
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 1-0
Reverse curl-ups x 10
Pistoles x 2 ea

Work |
A. 3x:
Snatch-grip RDL x 3
Bent-over row x 3
Hang PSn x 3
OHS x 3
BS x 3
B. 10x:
PSn x 1 + OHS x 1 [2:00] (75, 80, 3@85, 5@90#)
C Clean pulls 5 x 3 [1:30] (175, 180, 185#)
D1. FS 3 x 5 [1:00] (115, 120, 125#)
D2. Dbl DB row x 10 [1:00] (30#ers)
E. McGills 3 x :45 ea [:15 btwn]

12 Apr | Th
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Reaching DBs x :45

Work |
TGUs x 15:00
Stairs x 10:00
Stretch x 10:00

14 Apr | Sa
The Grand Canyon | South Kaibab to Bright Angel Trail
+/- 17.3 miles
Accumulated elevation: 9,188′


M | Dang, part A got my heart going. Faves. Strict press was rough. I can tell I haven’t been doing much OH pressing, and the injured(?), janky(?), but mine, my right shoulder was the limiter

W | Didn’t feel like working out, so I picked a favorite workout from the archives and got to work. Pretty sure 125 isn’t 75% anymore; perhaps should test that… But the volume of this one had me feeling it. Took it easy, with less intensity on part C, as that’s what I had to give today. Subbed KB for DB on the snatches because they make me feel strong and powerful. And KBs are so much cooler than DBs. 

Sa | BU press felt good; got four reps on the R and 5 on the L on that last round at 25# before I had to drop back to 20# or have some shit form; I picked the first. The push press/jerk was the limiter on the BB complex. Dang that was some fun cardio. Zerchers felt awesome. Roll-outs bucked my back bad, so subbed McGills. Cool?

M | It felt good to lift. The snatches felt a little awkward; after speaking with TG gotta rememba the speeds. Same with the clean pulls, steady off the off the floor, speed it up after the knees. The pulls felt strong.

Th | Got in a little movement before I move a lot on Saturday…

Sa | By the numbers (creepy, but handy, iPhone stats):

22CFE308-167D-4B33-B018-C81ED231F062
I think the actual trail distance was 17.3 mi
50845318-6B45-4CF1-BD70-DA81EEAB1526
Interesting to to see where the pace dropped off. Was that the steep part or where I took the most pics? Hmm…
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Entanglements

“All stories are about wolves. All worth repeating, that is. Anything else is sentimental drivel… Think about it. There’s escaping from the wolves, fighting the wolves, capturing the wolves, taming the wolves. Being thrown to the wolves, or throwing others to the wolves so the wolves will eat them instead of you. Running with the wolf pack. Turning into a wolf. Best of all, turning into the head wolf. No other decent stories exist.” – Margaret Atwood, The Blind Assassin

romandremus_top
Kate MacDowell, Romulus and Remus

Where are your moral entanglements? (How) Have you acquired your license(s)? >>> The Hunting Collective with Aubrey Marcus

Thanks for the recommendation, DJeazy.


12 Mar | M
Warm-up | 3x
Row x 1:00SL KB RDL x 8 ea @35#
Goblet squat x 5
SA KB snatch x 5 ea

Work |
A1. SA press 5 x 5, right into (25#)
A2. Good mornings x 10 [1:00?] (75#)
B1. Zercher squat 3 x 5 [1:00] (115#)
B2. KBS x 5 7 [1:00] (60#)
C. Bike x 20:00
D. MFR + balls to your feeties

13 Mar | Tu
Work |
A. Stairs x 15:00
B. DL 5 x 2 [3:00] (205, 3@215, 220#)
C1. Sled push 4 x L (135#)
C2. Farmers carry x 7 (50/55#)
D. McGills 4 x :45 [:15 btwn sides]

Stretch | 10:00

17 Mar | Sa
Mobility | 3x
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | TGUs x 10:00 (worked up to 55#ea)

Work | [Fave]
A1. BS 10 x 4 [1:00] (145#)
A2. Wall walk + taps x 10 ea [1:00]
B1. KB RDL 5 x 10 ea [1:00] (40#)
B2. KB snatch x 5 ea [1:00] (40#)
C. 5x for time:
KBS x 15
DUs x 30

Stretch | 10:00

18 Mar | Su
Hiking in The Sups


M | Still feeling those zercher squats. And that lighting in the rower area for the gym. I admit its more fun doing SA snatches when you see your reflection looking jacked – and your muscles firing. I did seven KBS because I just didn’t read my workout clearly.

Asked a dude how long he was going to be on the platform. He came back at me with a “Are you going to workout seriously? Because, I am, ya know, just kinda screwing around so you can use it if you want to <laughs>…” 

seriously.gif
Tu | Mind was tired. Got the body to the gym. It was crazy how “easy” that 215 came off the floor. It was like squeezing the trigger – the ‘bang’ surprised me. Sled felt great as did the McGills.

Sa | This was rough and I bargained with myself right from the start. How about I just take out the the taps. Maybe I’ll just do five rounds. Yes, I did this despite having chosen this one from the archives myself. The last couple times I’ve done this one I’ve 86’d part C; did that again. This isn’t CrossFit after all; no need to win the workout to compromise the plan. Excuses? Nah. It’ll be okay.

Su | This. More. Of. This.

Been reflecting on the week, appreciating what I did well, and finding where I can do it better (which wasn’t a tough task). On the small scale, I didn’t get all my workouts consolidated to the work week as I had hoped, but I did get make time to do the things I wanted to over the weekend. Zooming out, I am recognizing how I can craft my creative process to be a little more gangsta (see previous post).

 

Dropping the Anvil

“Results are obtained by exploiting opportunities, not by solving problems.” – Peter F. Drucker

banded anvils

Have, Do, Be >>> Tim Ferriss with Terry Crews

One “truth” dropped in the podcast episode up there that’s resonating with me right now is the idea that we truly do get what we want in life. The argument being, if you wanted something different (than you have) you would change it.

I’ve been carrying a metaphorical anvil around with me for a while now… easily 4 years. Yes. Years. What started as a tool that shaped me slowly evolved into a load holding me back; one I carried by choice. I’m finally dropping that anvil and seeing where it takes me. Fuck, I might end up flung off a cliff, but hey, at least I won’t be holding that fucking anvil.

What’s your anvil look like? What keeps you holding on?


19 Dec | Tu
Warm-up | 3x
Slam balls x 5
Wall walk x 1
DUs x 30

Work |
A. TGUs x 15:00
B. Barbell EMOM
C. KB EMOM

20 Dec | W
Workout |
A. Bike x 20:00
B. 4x:
Hip extensions x 10 (10#)
RNT x 5 ea (@3111)
BS x 5
C. BS 5 x 5 [3:00] (3@145, 2@155#)
D. FS 3 x 5 [1:30] (115, 125#)
E. Wall-pressing dead bugs 3 x 20 [:30]

Bonus round | 3x
Bicep curls x 10 [1:00] (20#ers)
Tricep push-downs x 15 [1:00] (20#)

23 Dec | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10 ea
SA plank x :20 ea
Hanging leg raise x 10

Work |
A. Bike x 20:00
B. 5x:
Sled push x 30m (+135#)
Farmers carry x 30m (55/60#)
KB snatch x 5 ea (35#)
C. Stairs x 15:00
D. Row x 10:00

24 Dec | Su
Mobilizer | 3x
Shoulder CARs x 3 ea
Bird dogs x 12 ea
Prone y raise x 10
TVAs x 15

Work |
A. Stairs x 15:00 Bike x 20:00
B. 3x:
RDL x 5
Press x 5
Good morning x 5
C. [+lbs] DL 5 x 4 [3:00] (185, 2@195, 2@200#)
D. Snatch-grip RDL 3 x 8 [1:30] (95, 105, 110#)
E. Zercher squats 3 x 7 [1:30] (95, 100, 105#)

Stretch | 15:00

26 Dec | Tu
Warm-up | Holbert Trail @ S Mtn

Work|
A. Stairs x 15:00
B. 3x:
RDL x 5
Good morning x 5
BS x 5
C. FS 5 x 5 [3:00] (125, 130, 3@135#)
D. Close-grip cable row (lat-pull downs?) 4 x 12 [1:30] (75, 3@85#)

Stretch | 7:00


Tu | Totally let my emotions get in my way workout. Faaack. What did you learn…? 

W | Oh those barbell head games. Building confidence…

Sa | Enjoyed the sesh; that sled combo got my heart pumping. Bruised up my wrists really good on the snatches; evidentally, I need to work on my form.

Su | Really feeling the zercher squats these days. The stairs were occupied so I hit the wheels instead. Things felt good, and slept really good.

When you bake (uh, and sample!) cookies all day, so you do a quick check to see if you’ve got gainz yet…
dat natty lighting
Tu | Dang those front squats felt strong. Felt fatigue in my mid—back. Added 10# on the close-grip lat pull-downs and fuuuuuh… that made all the difference #leanback

Inside Snakes

“There are no weight classes in the jungle. The salmon never eats the bear.” – Brandon Lilly

lex drewinski tony and cleoBeen listening in on some interesting conversations about the differences between us bishes and bros…
Adam & Eve: Self-Consciousness, Evil and Death
Women are Not Small Men


12 Dec | Tu
Work |
A. 5x:
Row x 2:00
Push-ups x 5
Scap push-ups x 10
B1. DB bench 5 x 10 [1:00] DBL DB row @ 2113 5 x 8 [1:00] (25#)
B2. DB RDL x 10 [1:00] (50#ers)
C. Wall pressing DBs 4 x 20 [:30]

13 Dec | W
Mob | 3x
Cossacks x 8 ea
Prone y raise x 10
Hollow hold x :20

Work |
B. Bike x 15:00
A. Stairs x 15:00
C. 5x:
Farmer’s carry x 30m (50/55, 4@55/60#)
SA OH carry x 30m ea (40, 4@45#)
Side bridge x :25 ea
D. Stairs x 10:00 (upped the level)

15 Dec | F
Warm-up | 3x
KBS x 10 @ 45#
Banded RDLs x 10 ea
DUs x 30

Work |
A. Bike x 20:00
B. 4x: (or 5x)
GHD x 10 (10#)
RNT x 5 ea
BS x 5
C. BS 5 x 5 [3:00] (135, 145, 155, 160, 160#)
D. Zercher squats 3 x 5 [1:30] (95, 105, 105#)
E. Wall-pressing dead bugs 3 x 20 reps [:30]

Stretch | 10:00

16 Dec | Sa
Mobility | 3x
Wall press x 10
Chin-over-bar hold x :20
Popes x 15 ea
Scorpions x  5 ea (2x)

Work |
A. Bike x 20:00
B. 5x:
Lateral box step-ups x 10
Wall walk x 2
FR KB carry x 20m ea (45#)
C. Row x 15:00 (11:30)
D. Bike x 10:00 (20:00)

17 Dec | Su
Mobility | 3x
GA squats x 10
Shoulder CARs x 3 ea
Hip CARs x 3 ea
TVAs x 15

Work |
A. Stepmill x 12:00
B. 3x:
RDL x 5
(BTN) press x 5
Good mornings x 5
C. Deadlifts 5 x 5 [3:00] (185, 4@190#)
D. Snatch-grip RDL 3 x 8 [1:30] (80, 90, 100#)
E. Reverse Zercher lunge 3 x 8 ea [1:30] (75#)


Tu | Shoulder not having the pressing.

W | Hollow holds were freaking hard to keep in position.

F | Squats felt really great. Really feeling those GHDs in the booty meat and hammies.

Sa | The lateral movements are feeling a lot more stable than when I first began them. My low back and adductor started buggin’ (and increasing as I went) on the row so I stopped and subbed some extra time on the bike.

Su | Feeling all the work in the adductors and booty going in. Subbed behind-the-neck for the strict press as the latter bugged my shoulder. Deadlifts felt good, and winded me pretty good. Might have been the first time I’ve ever felt the snatch-grip RDLs so much in my caboose and strangs.

And Then

“When one thought ends, right before the next thought begins, there is a tiny gap called ‘now.’ Over time we learn to expand that gap.” –Spring Washam

que hora es
In a former life this would have been “It’s five o’clock somewhere”

I’ve found myself stressed the fucked out the last few weeks; feverishly working through a task with a running list in my head of all the other shit I have to do. And then, and then, and then…

And then I realized how I was creating all this stress myself.

OG full house.gif
Check out this podcast episode of On Being with Ellen Langer, “The Science of Mindlessness and Mindfulness”. It covered many things I enjoy – like how much we are led by language, in the way we communicate with others and in our internal dialogue. Example time. Rather than asking yourself “Can I [do that thing]?” instead try, “How can I [do that thing]?”. Not only does it change your answer, it changes what you are willing to consider; it leads to multitudes rather than an end. I also really liked Langer’s suggestion of looking for evidence of the opposite – with a situation, an idea, a problem. How could it be otherwise? Where is the evidence of the other? Whatever you look for, you will find.

I suggest downloading the unedited versions of the podcast; the awkward moments that naturally happen in conversations… keepin’ it real.


07 Nov | Tu
Two Bit Peak

08 Nov | W
Mobility | 3x
Wall rotation + slides x 10
GA squats x 10
Elbow plank + fwd taps x 10 ea
TVAs x 15

Work |
A1. (KB) RDL 4 x 5 ea [RI] (2@50, 2@55#)
A2. KBS x 10 [RI]
A3. Goblet squat x 5 [1:30]
B. BS 5 x 5 [3-4:00] (135, 135, 140, 140, 145#)
C. Box step-ups 4 x 8 ea [1:00 btwn legs]
D1. Leg extension 3 x 12 [1:00] (60, 60, 65#)
D2. (Prone) hamstring curl [1:00] (60, 60, 70#)

09 Nov| Th
Work |
A. Row x 15:00 (3353m / 2:14.7 split)
B. Bike x 15:00
C. 5x:
Bear crawl x 20m (30m)
Lateral step-ups x 5 ea
DUs x 20 + singles x 20
D. Step x 20:00

Stretch | 13:00

10 Nov | F
Mobility | 3x
Cossacks s 8 ea
Chin-over-bar holds x :20
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 1:00
Banded RDLs x 8 ea
Banded rows x 8 ea

Work | [Archive Buffet]
A1. DL 8 x 3 [1:00] (195#)
A2. Death march x 10 steps [2:00] (2@30, 5@35#ers)
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
DB push press x 10 + sit-ups x 5 (25#ers)

MOB | 2x
Shoulder + hip CARs x 3 ea
Scorpions x 5 ea

11 Nov | Sa
Mobility | 3x
Scap press x 10
Bird dogs x 10 ea
Popes x 15 ea
Hollow body hold x :20

Work | [FTA/Fave]
A. Alternating TGUs 3 x 3 ea (40, 45, 1ea @50, 55, 60#)
B. Reverse zerchers 3 x 8 ea [1:00 btwn legs] (80, 85, 85#)
C1. DB Z press 4 x 6 ea [RI] (22.5, 25, 25#)
C2. Dbl DB row x 8 @2113 [1:30] (25#ers)
D. 5x:
Goblet squat x 6 @33×1 (35#)
Jump lunges x 10
FLR x :30 [:30]

Stretch + PTH practice | 10:00


W | For future reference, when program calls for hammie curls – workout at Globo Mountain. Hamstring machine situation at Tang is mediocre. Back squats. Can’t believe how great they feel.

Th | If I were to give this workout a title it would be, “Fuuuuuuh: I’m sweaty”. Why are bear crawls so intense? And why does the stepmill make me so effing sweaty? Dude at the globo noticed the CARs in my warm-up and introduced me to PAILs and RAILs. Just the very tip so far…

F | Where are my triceps?

Sa | Feeling Friday’s work in my upper mid back.

Going to test the 12-hour eating window again and it’s all Rhonda Patrick’s fault.

Interesting stuff. We’ll see what is gained, or lost, or a wash…

[Un]settle(d)

 “Every situation has two handles.” – Epitectus

pay up sucka

I’ve been thinking a lot about relationships lately/endlessly. (High-fucking-fives to all the over-thinkers!) Aren’t long-term relationships a series of trade-offs, really; trading x for y? Security for happiness? Freedom for offspring? A lifestyle upgrade for a clean house and all the sex you want? Fill in your own blanks. No judgement.

At some point, we agree to settle for the another person. (Well, or not. But that’s for another time, friends.) It’s been my experience in conversation that people generally don’t like that term; no one likes to think they “settled”. Maybe why you’ve never heard of this dating site. (Though it might also be that font.) Dan Savage puts it so much better than I can here. How about those lie-selves? Do you think there’s a certain amount of generous pretending in all relationships?

And then there’s Esther. Perel. And the kinder, gentler argument of “compromise” (and the accent helps to, yes?) That’s nicer to take…

in the neck
Perel did a listener Q&A sesh on The Tim Ferriss Show and man, did she shed some light on why online dating doesn’t typically work. Not just because people hate your branding! Ha! Take notes around 23:30… Well, I did. And throw away your lists. I really like how she talks about letting the story develop and unfold, and letting go of expectation.

I’m not sure what my point is here, other than to trade a little of your time for a couple good reads and a quiz – What’s Your Love Style?

I got romantic. Twice. Anyone else keep taking those things ’til you get what you want? No, me neither. But really, what’s your style? If you could pick one of the types, which one would you have selected? Why? Do you appreciate one over another?


17 Oct | Tu
Warm-up | 3x
Row x 1:00
Cossacks x 10 ea (only 2x thru)
Slam balls x 7 @ 20#

Work | New favorite
A. 5x: [BB only]
RDL x 5
Row x 5
Press x 5
Good morning x 5
Back squat x 5
Rest as req’d
B. Back squat 5 x 5 [across] [4:00] (140, 4 @145#)
C1. Zercher reverse lunges 3 x 5 10 ea [1:00] (85, 75, 75#)
C2. Zercher lunges x 5 ea [1:00]
D. SL KB RDL 3 x 10 ea [1:00 btwn legs] (45, 50, 50#)
E. (Cable) face pulls 3 x 15 [1:00] (30, 40, 40#)

18 Oct | W
Mobility | 3x
GA squat x 10
Scap press x 10
Popes x 12 ea
Reverse curl-ups x 10

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Lateral step-ups x 5 ea
SA KB FR carry x 20 m ea (40, 4@ 45#)
HS holds x :30
Cossack lunges x 10 ea
D. Stepmill x 15:00

20 Oct | Th
Mobility | 2x
Wall rotations + press x 10 ea
Banded clammies x 10 ea

Warm-up | 2x:
Bike x 2:00
KB RDL x 8 ea
DUs x 20

Work |
A1. GHR 3 x 10
A2. DB rev fly x 10 (10#)
A3. DL x 5, press x 5, good mornings x 10 (75#)
B. DL 5 x 3 [3:00] (185, 3@ 195, 200#)
C. Snatch-grip pause DLs [3s mid-thigh, ATK, mid-shin] 3 x 4 (85, 2@ 90#)
D1. [Cable] pallof x 15 ea [1:00] (20#)
D2. Push-ups x AMRAP -1 [1:00] (10, 10, 10)

Stretch | 10:00

21 Oct | Sa
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 12
Elbow plank w/ fwd tap x 10 ea
Shoulder CARs x 3 ea

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
DB snatch x 3 ea (35#)
Lateral box step-ups x 5 ea
C. Alternating TGUs x 12:00 (40, 45, 50, BU: 25, 30#)
D. Stepmill x 15:00

Stretch | 10:00

22 Oct | Su
Work |
A1. Jump rope 4 x :30 (DUs)
A2. RNT rev lunge x 10 ea
A3. FS x 10 [BB only]
B. BS 5 x 5 @ 22×1 [3:00] (115, 120, 125, 130, 130#)
C1. 1-1/4 front squats 3 x 5 [1:00] (105, 95, 95#)
C2. DB row x 10 ea [1:00]
D1. Cable tri’s 3 x 15 [1:00] (40#)
D2. DB curls x 10 [1:00] (15, 17.5, 17.5#)

Stretch | On grass


Tu | The squats were hard, but I think I could have done them at 150#. The stupid globo racks didn’t allow for the regular zerchers, so I make them all reverse. Can’t stop me with your silly globo racks! Dug the RDLs and really felt the face pulls.

W | So. Much. Soreness. In da booty and ham(mies). Front rack carries are friggin’ awesome – really felt those in the abs and braced breathing efforts. Killed the handstand holds. Hmm… all this back work perhaps?

Th | The soreness continues. DLs felt good. I was surprised at how two hunnit felt from the ground. That’s usually the hardest part. Probably sandbagged those some – same with D2, the push-ups. Why…? The snatch grip DLs were hard being under tension for that long. I like using straps. Been noticing people with the globo editions of those; I’ll keep the Grizzlies.

Sa | Oh man, that round “B” was something. Things felt good. Making freeeinds.

Su | An over-planned weekend left me short on the clock with the Sunday hours at Globo Mountain. After an express foam roam and mobility sesh, I turned part “A” into a warm-up with DUs instead of regular yumps. Fire up dat CNS. Check. Why was I so conservative on those back squats to start!?! Next time, start those bishes at 130, Morgan. They felt solid. All the squats there was a new awareness of bracing in my trunk – feeling my abs engage. Not sure if I was just sore so felt it more or what. The front squats were rough but likely made more so because I totally missed that there was a part C2 there. This is what happens when we hurry…

“Hurrying and delaying are alike ways of trying to resist the present.” -Alan Watts

 

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…

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Herd