My Birthday!


I hadn’t planned on working out at 9:30; however, Kelli-with-an-i attended the sessions and, well, I just had to stay. I just had to. She set up her station to the left of me. She’s smart like that.
Front Rack Lunge (5-5-4-4-3-3-2-2-1-1)
– Take up to 20 minutes to work up to heaviest single.
– Rep = both right and left legs.
– Take barbell from rack and lunge FORWARD only.

I completed sets at 75, 95, 105, 115, 125, 135, 145, 155, 165, & 175. As I had a little time, I attempted a single at 185. And fell on my ass. Ha! I achieved a 25# PR!

Metcon (AMRAP – Reps)
12-minute Tabata
Alternate through 3 activities
– Box jumps (24)
– V-ups
– Pendlay rows (95)

What a fun tabata! Kelli was once again by my side, only this time to my right. Our boxes, yoga mats, and barbells were set up side-by-side. As they should be.

I rebounded off of the floor for all reps of box jumps and completed as many as 15 a round. I did miss two reps in that I didn’t extend at the top of the box. Dammit.

V-ups became increasingly difficult but I nonetheless completed all rounds in unbroken reps. Yay!

Pendlay rows also became increasingly challenging, so much so that I did rest momentarily the second to the last round.

It was fun doing Pendlay rows beside Kelli as she attempted to match me rep for rep — and she did just that the very last round!

When I reached 10o reps I said to Kelli, “One hundred. What about you?” “Sixty-three,” she replied. I didn’t let her or anyone else know when I reached 200 and then 300 reps.

I completed a total of 363 reps. I completed three activities and I was born in 1963. That has to mean something, right?

Jeff and I hosted the CFS Annual Holiday Party, and for whatever reason people kept buying me shots. I love Jaegermeister. Folks were buying me shots of whiskey as well. Uhm, I had to close my eyes on the ride home.


Coach Evelyn was kind enough to offer to lead the 8:30 session, and Jeff worked out then. I slept. My pillow smelled like cough syrup. I finally dragged my ass to the box at 10:30 and then worked out at 11.

Coach Paul’s Birthday WOD (Time)
Solo or with partner
Run 1 mile
6 rounds of the following:
— 12 burpee dead-lifts (225)
— 14 burpee box jumps (30)
— 19 burpee pull-ups
— 63 lateral bar hops/double unders (alternating rounds)
Run 1 mile

Uhm, yeah, so like I knew I wasn’t going to achieve a PR today. I was still quite hungover. I completed the workout last year in a time of 1:05:12.

I began with running 800m twice and finished the mile in 6:30. Not my fastest mile, but again, I was hungover. And then it happened… I began the very first round of burpee deadlifts and thought, “There’s no way that I’m going to be able to do 6 rounds of this shit and then run another mile.”

But I kept with it and worked steadily. Not quickly, but certainly steadily. As I was the only person doing the workout solo (most completed as a partner WOD), teams were quickly passing me.

I completed all 3 rounds of lateral bar hops in unbroken reps. Burpee deadlifts, burpee box jumps, and burpee pull-ups went reasonably well.

I finished in 1:10:34, 5 minutes and 22 minutes slower than last year. But I finished. That’s 2-mile run, 72 burpee dead-lifts, 84 burpee box jumps, 114 burpee pull-ups, 189 lateral bar hops, 189 double unders, and 270 burpees (without final jump and clap, obviously)

Jeff treated me to a night at the Umstead, and we had a wonderful time! He fell asleep at 9:30 and as he was snoring very loudly I remained awake and watched “Neighbors”. What a funny, vulgar movie! Just the way I like them.


I slept until 7 am this morning, and Jeff and I enjoyed a wonderful breakfast the The Broken Egg Cafe. We went back to the hotel and at 8:45 Jeff said, “You want to just go to the box this morning and work out?” Coach Evelyn had once again graciously offered to lead the session and I hadn’t originally planned on working out this morning. But I really wanted to. Jeff said, “I know you. You like to be active. You’re idea of fun is not vegging.” He knows me so well.

Beast 12 (Time)
For Time: 
25 Walking lunge steps 
20 Pull-ups 
50 Box jumps, 20” 
20 Double-unders
25 Ring dips
20 Knees to elbows 
30 Kettlebell swings, 2 pood 
30 Sit-ups 
20 DB Hang squat cleans, 35# 
25 Back extensions,  
30 Wall ball shots, 20#
3 Rope climb ascents

Yup, 70# KB swings. This was perhaps one of the easiest hero WODs I’ve completed. I quickly completed 25 walking lunges per leg, 20 unbroken pull-ups, and 50 unbroken box jumps (although I did miss a couple). Ring dips in reps of 15, 10, & 5, knees to elbows in reps of 11, 6, & 4, and KB swings in reps of 11, 5, 5, 5, & 5. Yup, shit got heavy. Thirty unbroken sit-ups weren’t even a challenge. Dumbbell hang squats in reps of 10, 6, & 4, 25 unbroken back extensions, wall ball shots in reps of 15, 10, & 5, and then 3 rope climbs.

I didn’t wear my Metcons, so rope climbs were a bit of a challenge as my foot kept slipping. Dammit.

Time = 12:43

No one was even close.

The workout felt more like a warmup, so I joined the Barbell Club for the last half hour of work.

Clean & Jerk
Work up to heaviest single

I couldn’t recall what my PR was so I just kept adding weight to the bar, beginning with warmup sets at a mere 65 and completing  a single at 165. That’s a 5# PR! Yay!

Metcon (Time)
10 front rack step-ups (95)
10 renegade rows (40)
Rest 1 minute between rounds

I was one of the last to finish the step-ups. And that’s okay. I completed the very round in 1:30 and said to Jeff, “My next round starts at 2:30. That reminds me: I need to make a dentist appointment.”

I completed all rounds of both activities in unbroken reps and finished in 8:20. that’s 5:20 of actual work time. That was fun!

I also joined the CrossFit Kids and yoga with Dr. Heather.

Sundays are awesome at CFS!


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