Tabata This! (5 Rounds for reps)

Tabata Row 
Rest 1 minute 
Tabata Squat 
Rest 1 minute 
Tabata Pull-up 
Rest 1 minute 
Tabata Push-up 
Rest 1 minute 
Tabata Sit-up  

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is “calories”.  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

It just wasn’t in the cards for me today, as this was one of my lowest scores to date. Uhm, probably shouldn’t have completed so many pull-ups and handstand pushups yesterday. Dammit.

I set a goal to complete 8-calorie row. I rowed 8 calories rounds 1 through 6 and then 7 the last 2 rounds. Dammit and dammit. (By the way, I observed someone row 6 calories one of their rounds yet record 7 calories in Wodify. Why, I ask? Why?)

I set a goal to complete 21 air squats a round and that’s what I did. And I could’ve completed 22, as I usually had 2 or 3 seconds remaining in each round.

Pull-ups fell apart. I completed 11, 10, 9, and then a mere 8 reps the remaining rounds. I was able to complete 10 reps a round the last time I completed this workout.

Pushups really fell apart. I completed 14, 13, 12, 11, 10, 9, 8, & 8. Gah! I completed 13 reps a round the last time I completed this workout. Thirteen!

I completed 13 sit-ups a round, completing 14 through round 5. This is a least 1 more rep than the last time. Yay!

Score = 57 

It truly bothers me when members record inflated scores. I intentionally glanced a C2 monitor after a few rounds and also counted reps last round for folks who I am suspicious of cheating. Yup, someone recorded a calorie more than row that I witnessed, added as much as 2 reps to air squat tabata, etc. Why?


Whilst I didn’t complete programmed WOD I did complete final Summertime Challenge re-test. My goal was to complete 6 thrusters @ 155#, just one more rep than the first time.
Summer Blast Benchmark (AMRAP – Reps)
4-Minute Rounds
– 20 box jump overs (24″)
– 15 toes to bar 
– 10 power cleans & jerks*

– 95/115/135/155# C&J

My biggest mistake was not warming up thrusters. Yes, I warmed up power clean. Yes, I warmed up jerk. But I didn’t warm up thruster, and I knew I wouldn’t be able to complete 6 clean & jerks @ 155#.

I nonetheless achieved my goal. I didn’t exceed it, but I achieved it.


Bench Press (10 @ 55%, 5 @ 65%, 3 @ 70%, & max rep @ 75% of 1RM)

Shoulder still hurting. Only 4 reps @ 140#. Dammit.

Metcon (AMRAP – Reps)

16-min AMRAP
2, 4, 6, 8…
– Pull-ups
– Toes to bar
30-second plank hold after each round

Score = total number of reps (30-second plank hold = 3 reps, 1 rep/10 seconds)
– Increase reps by 2 each round

Rx+ = strict pull-ups and toes to bar and weighted plank hold (45)

Yes, I completed Rx+, and in retrospect shouldn’t have. Read on.

Luke and Lucky were by my side the entire workout!

I made it through round 6 and completed additional 14 pull-ups and some toes to bar before time ran out.

Score = 122 reps


I traveled to San Francisco Wednesday and had every intention of working out Wednesday afternoon. I was unable to do so due to a pulled muscle/pinched nerve below left shoulder. Dammit.

The pain began Tuesday night. I can’t recall a time in my life when I’ve experienced such intense and consistent pain. It felt as if I were being stabbed in the back with a serrated hunting knife. I slept in fitful bursts, attempting to get comfortable but unable to do so.

My direct flight was at 7 so I was wide awake at 3:30. I took a Sudafed hoping that I’d be able to sleep during the 5-hour flight. I was unable to get comfortable let alone fall asleep. I continuously moved my left arm attempting to alleviate some of the pain but, alas, to no avail.

I sent a message to Dr. Anthony early that morning and received his response when I arrived in San Francisco. Ibuprofen and muscle relaxer. I had neither, so I walked a mile and a half to the nearest CVS Minute Clinic.
I arrived at 2:05, five minutes past the start of the PA’s hourlong lunch break. I sat outside a Starbuck’s and drank a BA cup of calming tea. The tea offered no relief and certainly wasn’t calming.
I explained my situation and the PA prescribed a muscle relaxer. I purchased a BA bottle of ibuprofen and hoped for the best.
I had a very restless night of sleep, again not being able to get comfortable. Not only did the pain not subside, it intensified!
I truly enjoy teaching Situational Leadership. I didn’t explain my predicament to any of the attendees, as my situation (see what I did there) did not justify shitty training.
Whilst the 38 attendees briefly introduced themselves I felt as if I were going to pass out, cry, and/or vomit. The pain was that intense! As one of the muscle relaxers causes sleepiness, I chose not to take that morning. I did slather biofreeze on my back and took the maximum allowable ibuprofen.
I made it through the very successful day of training. Mike, the CEO, was very complimentary. That was a relief. I’m quite a good actor. Like Stanley Tucci.
That evening I took a short walk. I knew I wouldn’t be able to work out. I also knew that I shouldn’t work out.
I did take the muscle relaxers before going to sleep Thursday night. Again, I had a fitful, restless night of sleep filled with angst-ridden dreams. Gah!
I don’t think any of the attendees had any idea that I was in such agonizing pain.
The training fortunately ended at noon. My flight didn’t leave until 10, so I took more ibuprofen and muscle relaxers and attempted to sleep. I then went for a long walk, ate dinner, and took a shuttle to the airport, constantly moving my arm in different positions in a failed attempt to appease the pain.
The good thing about the flight? I upgraded to economy plus and had an exit row seat with plenty of legroom. I had an aisle seat and the middle seat was empty. Yay!
The bad thing about the flight? I was in too much pain and agony to get comfortable let alone fall asleep. There were five or six infants on the flight and they took turns screaming at the top of their lungs, so even if I would’ve been able to fall asleep the screams would’ve kept me awake.
I could barely stay in my lane whilst driving home.
Jeff set up the heating pad for me and, as he, Evenlyn, and Doza coached the Saturday sessions, I finally managed to fall asleep on the couch. Jeff then chauffeured me to Triangle Orthopedics.
Having x-rays taken was painful. Fortunately the x-rays were good, and there were no bone injuries or signs of arthritis. The doctor prescribed a more powerful pain reliever, a non-drowsy muscle relaxer (that my insurance plan doesn’t cover) and steroids. Yes, I’m once again on steroids.

And I am glad that I am! The pain has greatly subsided, I was able to sleep through most of the night (with Luke, Zac, and Meg pressed against me), and I was even able to finally work out!



I completed the metcon that was programmed last Friday. I was hungry for a workout!

Metcon (AMRAP – Reps)

5-min AMRAP
5 deadlifts (185)
10 barbell facing burpees
25 lateral bar hops
– Rest 3 minutes –
4-min AMRAP
4 deadlifts (225)
8 barbell facing burpees
20 lateral bar hops
– Rest 3 minutes –
3-min AMRAP
3 deadlifts (275)
6 barbell facing burpees
15 lateral bar hops
– Rest 3 minutes
2-min AMRAP
2 deadlifts (315)
4 barbell facing burpees
10 lateral bar hops

Yup, I worked out solo. This. Was. Tough. I was concerned that my left arm would hurt whilst doing burpees. I experienced little pain. I did notice, however, that I was centering my weight on my (still healing) right arm and shoulder.

Round 1 = 3 rounds + 10 reps
Round 2 = 3 rounds + 5 reps
Round 3 = 2 rounds + 6 reps
Round 4 = 2 rounds

Deadlifts = 46
Burpees = 113
LBH = 185

I had just eaten breakfast moments before beginning the metcon. And I can do that with no adverse reactions.

I completed all burpee and lateral bar hops in unbroken reps. I also completed the round of 5 deadlifts @ 185 and the first 2 rounds of 4 deadlifts @ 225 in unbroken reps, i.e., I dropped the bar only after the last rep. Deadlifts got heavy.

I completed 2 deadlifts @ 315, 4 barbell facing burpees and 10 lateral bar hops in just under a minute. I then failed at the next deadlift! I just couldn’t get the bar past my knees. I paused a moment, reset, and deadlifted the bar. And the struggle was real!

I’m in Jersey City and hope to be able to work out at CFJC tomorrow and Tuesday morning. Stay tuned.

Did I mention that Stevie visited whilst Anthony took a much needed and well deserved vacation with his daughters? I love Stevie, and so does Luke!


Fun Every Minute on the Minute & Fenway


Pistols (5 x 10/leg)

Focus on proper form and execution.

I’m admittedly still an emotional wreck and I’ve been trying to keep my emotions in check whilst at the box. I’ve taken what little comfort I can in the words of Lin-Manuel Miranda, Cooper Anderson, Noah Trevor, and Samantha Bee. Just because there’s a problem with terrorism doesn’t mean that there’s not a problem with guns. There, I said it. And the NRA  lobbies for gun manufactures, not gun owners. I said that, too.

Back to the workout…

I attended the 9:30 session led by Coach Deborah. ‘Twas a very good workout. I completed the first 3 rounds of 10 pistols unassisted, the fourth round holding 13# KB, and for the last round using KBs and working up to 3 reps holding a 35# KB. That. Was. Tough.

Metcon (20 Rounds for time)

EMOM for 20 minutes
2 clean & jerks @ 65% of 1RM (107#)
2 box jumps (33)
2 6-count burpees

I positioned myself on the other side of the box so as to not be a distraction to others. That’s all that I’ll say about this for the time being.

A gentle reminder that proper form and execution is more important than speed. A six-count burpee is, well, a six-count burpee and as such can only be done so quickly.

I focused on proper form and execution as well as speed. I averaged 14 seconds a round. Yes, a mere 14 seconds. The slowest rounds were 16 seconds, that being the 2nd round and the 15th round (I missed a box jump, although I didn’t injure myself). I completed 5 of the rounds, including the very last round, in just 13 seconds. I also focused on fast transitions, completing the 2 power clean and split jerks without releasing hands between reps, quickly moving to box and not stepping but rather jumping off of the box between reps as well as twisting as I jumped off of box after 2nd rep so as to land laterally  beside box. That makes sense to me, so I’ll leave it at that. I did indeed count to 6 (1. Hands on floor. 2. Jump to plank. 3. Chest to floor. 4. Push up. 5. Jump feet to hands. 6. Jump and clap!)

Total time = 4:43

Thus, during the 20-minute metcon I worked less than a minute, completing 40 power clean and split jerks, 40 box jumps, and 40 6-count burpees.


Wednesday morning I coached the 6 and 7 sessions, took Luke for a walk, and then coached a 2-hour “Communication Climate” session for inVentiv Health Consulting (formerly known as Campbell Alliance), my former employer. The training went very well. I wholeheartedly enjoy training!

I rested, finished packing, and then traveled to Boston, arriving here after 9. The woman seated beside me really, really, really wanted to talk. I did not, so I wore my earbuds and listened to music almost the entire trip. I would occasionally find her looking at me, but I ignored her stares and communication attempts. I removed my earbuds after we landed and had pulled up to the gate, and she took that opportunity to strike up a conversation. The first thing she asked me: “Have you ever been told that you look like a famous celebrity?” “Yes,” I replied, “I look like Stanley Tucci.” “You most certainly do!” she exclaimed.


I trained Situational Leadership from 8 to 3:30 today. Again, the training went very well. I’m enjoying leading the latest version of the material. Of the 18 attendees I know just four.

I sent a message to CrossFit Back Bay and received the following response:

Hi Paul

Thank you for your message.
Unfortunately we only permit drop ins during our Mid Day classes – 11:00, 12:00, 1:00, 2:00
If 6:00 PM is the only time that works for you – you are welcome to drop in at our sister gym – CrossFit Fenway

Yours in health,

Wow. Just wow. I attended the 4pm session at CrossFit Fenway. I had to literally run to get there in time! As it’s only .9 mile from hotel, it didn’t take me long.

The session didn’t start on time anyhow. There were six at the session, including myself. Folks were generally friendly. But everyone seemed to stare.

I can’t recall the coach’s name. He was nice, he did introduce me, and the warm up was good.

The box is small but generally well-equipped. CrossFit Surmount has more racks, barbells, KBs, wall balls, and as many plates. CFF has 12 rowers. Wow!

5×5 @ 55% of 1RM
Overhand hook grip

The coach didn’t ask me what my 1RM was. I said, “I’ll lift 225, as 405 is my one rep max.” He looked quite surprised.

One-second setup, one-second lift, three-second descent. The coach did observe quite a few of my lifts. And said not a word. Not. A. Word.

50 OHS (115)
Row 10 calories anytime you break

I let the coach know that my right shoulder is healing and that I’d squat 95#. He encouraged us to break the 50 reps into 5 sets of 10 reps. I decided to complete the 50 reps in 5 sets, but not necessarily 10 reps at a time. And that’s what I did.

I completed 13 the first and 1o the last round. I can’t recall specific number of reps rounds 2 through 4. Whilst I hate rowing for calories, rowing today was a welcome relief.

Time = 7:14; 50 OHS and 40 calorie row

The coach said not a word. Not. A. Word.

I can’t see the Citgo sign without thinking of the Boston Marathon.



I trained the second day of Situational Leadership from 8 to noon and attended Open Gym at CrossFit Fenway from 1 to 2. (I’m at the airport as I record this entry.)

I had a Paleo Kit at 6:30 this morning but didn’t eat again until 3:30. I could tell I was running on fumes as I worked out.

21-18-15-12-9-6-3 pull-ups

15-12-9-6-3-3-3 box jumps (30′)

9-6-3-3-3-3-3 handstand pushups

50 double unders after each round

I was on my own, and I liked it! I completed rounds of 21, 12, 9, 6, & 3 pull-ups in unbroken reps and rounds of 18 & 15 in 2 sets. All box jumps and HSPUs were completed in unbroken reps and 5 rounds of dus in unbroken reps. I don’t like not having my own jump rope!

Time = 22:01


1, 2, 3, 4…


The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

The CF Total is always a challenge for me, and today was no different. My only goal was to get a PR on the metcon, and not necessarily achieve PRs on any of the three lifts.

I attended the 11:45 session led by the always delightful Marni. ‘Twas fun!

I attempted 260# BS and failed. As my PR was 255 I added 2# incremental plates to the bar. The lift felt easy. Should I have attempted 260# once again? Who cares?! A PR is a PR, and I was delighted.

The press is always challenging. As my right shoulder isn’t quite completely healed, the press was even more challenging today. I completed lift @ 130# and failed 135#. That’s 12# off PR, but I’m nonetheless pleased.

I felt particularly weak with deadlift today, and only completed lift @ 365#, 40# less than PR.

Score = 752#

Yes, a PR!


Snatch (PS + OHS + Hang Snatch)

Complete 2 reps very other minute for 10 rounds

As I’m still babying right shoulder, I completed power clean + front squat + hang clean. And it was tough. I began at 105# and completed last set of 2 reps @ 150#. Yup, that’s more than I weigh!

Metcon (AMRAP – Rounds and Reps)

14-minute AMRAP
5 ring dips
10 deadlifts (185)
5 ring dips
25 lateral bar hops

I set a goal to complete all rounds of all activities in unbroken reps. Less than halfway through the workout I was convinced that this was an impossibility, and had even talked myself into making it to the halfway mark in unbroken reps. What was challenging? The 10 deadlifts. Huh! I made it through 5 complete rounds at the halfway mark. I then had to talk myself into at least attempting to go unbroken.

The first 4 or 5 deadlifts always felt rather easy. The very last 2 or 3 deadlifts felt exceedingly heavy. I surprised myself and did indeed complete all rounds in unbroken reps, although 5 ring dips and 25 lateral bar hops didn’t present a challenge.

Score = 10 rounds + 5 reps

That’s a negative split!


Bench Press (5-5-3-3-2-2)

Work up to your heaviest set of 2 reps

I rested on Sunday. Sunday was quite a traumatic day, as the massacre (and that what it is) in Orlando has shaken me to my core. I worked at Walt Disney World the Summer of 1988, and even back then Orlando was a welcoming and wonderful community.

I continue to be disgusted that an individual can be put on a no-fly list, is unable to purchase fertilizer that may be used for explosives, but may easily purchase guns. There, I said it.

I worked out at 6 am and, as there were an odd number of attendees, I lifted solo, working up to set of 2 @ 155. I did, however, fail the 2nd lift at 160#. Yup, I’m still experiencing pain in right shoulder, even whilst using very narrow grip.

Metcon (Time)

2, 4, 6, 8, 10, 10, 8, 6, 4, 2
Pull-ups + knees to elbows
Complete 33 double unders after each round

A fun but challenging metcon. I completed rounds of 2, 4, 6 (both up and down) in unbroken reps. I completed some of the rounds of K2E going up in unbroken reps, but can’t recall how many. I did make sure that I transitioned immediately into K2E after last pull-up each and every round, even when I didn’t complete round of pull-ups in unbroken reps.

I completed 7 rounds of dus in unbroken reps, including the very last round.

Time = 12:34

That was an easy score to remember!

Yup, Luke was by my side at all times. I even had to move him away from my jump rope!

Baby Ruby visited and I got to hold her!


Shuttle off to Buffalo. Wait, that doesn’t sound right.


Clean and Jerk (5 TNG reps @ 55, 65, & 75% of 1RM)

TNG = Touch and go; attempt to leave hands on the bar for all 5 reps.

As is often the case, I rested Sunday. Coach Nick is out of town so I coached all of the sessions but 9:30; thus, that’s when I worked out. Coach Marni did an awesome job as always!

I didn’t establish a new 1RM last week, so I based percentages on previous 1RM of 165#. I completed all 3 rounds as TNG, with nary a pause between reps, with sets @ 90, 105, & 125#. I felt surprisingly strong. I worked on a very fast and shallow dip and an explosive drive.

Metcon (Time)

Partner WOD
5-10-15-10-5 medicine ball cleans (20/14)
10-20-30-20-10 push presses (45/33)
5-10-15-10-5 thrusters (45/33)

Partner B complete 5 medicine ball cleans only after Partner A has completed 5 reps. Partner B then completes 5 push presses but once again only after Partner A has completed reps. Partner B completes 5 thrusters after Partner A has completed 5 thrusters.
Move onto 10 reps and continue in this manner until all reps are completed.

As I shared a platform with Kelly-May (we’re both territorial), Coach Marni partnered us for metcon. I was delighted that she did so, as Kelly-May is a strong athlete and a fierce competitor.

We worked at a blazingly fast and both of us completed all sets in unbroken reps, including 30 push presses. No matter how light the weight, shit gets heavy when it’s that many cumulative reps.

Time = 8:23

The fastest time of the day! I will admit that I felt compelled to to work steadily so as to not disappoint Kelly-May.

Yup, Luke positioned himself by my side. Carin was kind enough to move out of his way. Ha!

Partner WODs are fun!



Bench Press (Establish 1RM)

Take up to 24 minutes to establish 1RM

I woke up in a funk this morning, most likely because I get very lonely when Jeff is out of town. Lonely and a little depressed. Icoached the 6, 7, & 8:30 sessions but just couldn’t bring myself to stay at work out at 9:30. I took Luke for a long walk, made some Paleo coconut snacks, and took a nap. I told myself that if I woke up in time to attend the 11:45 session that that’s what I’d do.

I woke up at exactly 11:45. And then napped another hour. I made a BAS (Big Assed Salad) for lunch, studied for upcoming Situational Leadership training, and tried to get out of my funk. I was unsuccessful in doing so.

I coached the 4 session and my very good friend and brand new CrossFit coach, Jay, shadowed me and worked out. As there were only two in attendance (Sarah and Angie), Jay also worked out.

A large crowd attended the 5:15 session and I asked Jay to coach. (He did a great job and, most importantly, is open to feedback regarding ways to improve.)

I partnered with Anthony for the bench press, my least favorite of all lifts. I felt slight pain in my right shoulder even whilst warming up with the 45# bar. I completed a rep @ 175#, 15# less than PR, and failed at 185 & 180#. Dammit. I probably shouldn’t have bench pressed at all.

Metcon (AMRAP – Reps)

10-min AMRAP
– 7 Abmat sit-ups
– 7 Abmat back extensions
Complete 1/leg alternating leg pistols, increasing the number by 1 rep/leg after each round of sit-ups and back extensions

I set a goal to complete all rounds in unbroken reps and that’s what I did. I did, however, have to constantly move my Abmat as Luke was by my side — and often in my way — throughout the metcon. He’s a very good dog so I didn’t mind in the least.

Pistols went surprisingly well today. I find that when I focus on placing weight on standing leg (whilst wearing weightlifting shoes), I can complete reps rather quickly.

I completed 10 rounds and with just a few seconds left managed to complete 1 last sit-up. That’s 71 sit-ups, 70 back extensions, and 55/leg pistols.

Score = 196 reps


What a difference a day makes. I woke up this morning feeling energized and happy. Yay! Maybe I’m out of my funk. Maybe not. I coached all of the morning sessions except 9:30 so that’s when I worked out. I always enjoy when Marni coaches, and today was no exception.
Metcon (Time)
10-8-6-4-2 hang power cleans
20-40-60-80-100 yard sprints (in 10m shuttle sprints intervals)
6-min time cap
Rx+, Rx, Scaled
Men = 155, 105, 75#

This is the 4th workout of the Lurong Living Summertime Challenge. One more week! I warmed up and 105# felt easy. I put 135# on the bar and felt a twinge in right shoulder the very first rep. Level II it is, then!

Doza counted my reps and made sure to remind me how many reps I was responsible for completing at the top of each round. I worked steadily and quickly, completing all rounds in unbroken reps and resting nary a moment when transitioning. I also made sure to stand to full extension before completing first hang power clean.

Time = 3:05

That’s a sprint, ladies and gentlemen.

Metcon (10 Rounds for time)

Every other minute for 10 rounds
2 wall crawls
10 KB swings (53)
50 double unders

As I knew folks wouldn’t be happy with just a 6-minute workout, I programmed a doozy. Having seen folks suffer though this during the earlier sessions, I wasn’t sure that I’d be able to complete all 1o rounds. I set a goal, of course, to do just that.

I completed all but the last round of 2 wall crawls in unbroken reps. I had one of those moments the very last round when I told myself to not rest between reps and, well, I briefly rested nonetheless. In other words, I don’t always listen to my inner monologue. The brief respite between the first and second wall crawls was much needed.

I completed all rounds of KB swings in unbroken reps and always began with a swing. I completed about half of the reps as a snatch + press.

I completed the first 6 rounds of double unders in unbroken reps, the 7th round in reps of 35 & 15, the 8th and 9th rounds in sets of 3 (or maybe 4?), and the last round in reps of 29 and 21.

1 = 1:02
2 = 1:02
3 = 1:01 (fastest round)
4 = 1:05
5 = 1:04
6 = 1:05
7 = 1:17
8 = 1:33
9 = 1:37 (slowest round)
10 = 1:35

Average = 1:14
Total time = 12:21

My heart rate stayed elevated even whilst resting. I am quite pleased with my performance.

Fight Gone Really Bad


I coached the 6, 7, & 8:30 sessions and had every intention of working out at 11:45. I would’ve done so had I not woken up from my nap at that time. I instead worked out in the sweltering heat of the afternoon, attending the 4pm session led by Coach Marni.

Snatch (Snatch pull + snatch)

I tried a snatch @ 75# and, well, my right shoulder didn’t feel quite right. I know when to hold them and I certainly know when to fold them, I know when to walk away and I know when to run.

Metcon (3 Rounds for reps)
Work 4 minutes; rest 1 minute between rounds
A. Rope climbs
B. Russian KB swings (53)
C. Lateral parallette jump overs

Rx+ = legless rope climbs, 60 KB swings, double parallette jump overs

Yup, Rx+. Uhm, my legs were a wee bit sore from, you know, 203 back squats just the day before.

I set a goal to complete 5 legless rope climbs and I completed 6. My forearms were swolt. (Yes, I know “swolt” isn’t a word.)  What I dislike most about the 60# KB swings is the wear and tear on my hands. I completed all sets, save the very last, in reps of 10, pausing to pumice and chalk between sets, and completed 2 sets a minute for a total of 81 reps.

Did I mention that my legs felt like jelly? I managed to complete a few sets of unbroken reps of double parallette lateral hops but by the halfway mark was completing a rep (2 hops), briefly resting, and then completing another rep, completing a total of 91 reps when the 4 minutes had passed. That’s 182 hops.

Lucky visited the session and he and Luke were never far away.



Fight Gone Bad (3 Rounds for reps)

Three rounds of:  
Wall ball shots, 20# & 10′
Sumo deadlift high pulls,  75#
Box jumps, 20″
Push press, 75#
Row for calories  
1-minute rest

I’ve been binge watching “Hell On Wheels.” I’d like to say that much has changed for the better in regard to race relations since the end of the Civil War. I’d like to say that.

I had the opportunity to coach at 8:30 but instead waited until 11 to do so. The day started of hot and humid and got even more hot and humid as the afternoon approached. I can’t recall sweating so profusely. During the warmup.

I’ve completed this workout a number of times. Given that, I wanted to challenge myself today so I determined that I’d wear a 10# weight vest. As the time approached 11 of the clock I thought, “It’d really be a challenge if you wore a 20 pound weight vest.” So that’s what I did, ensuring that I completed a few reps of wall ball shots and box jumps to determine if this was even possible.

I don’t recall the number of reps for any activity any round, as it was enough to keep a running count each round.

Rowing whilst wearing a weight vest wasn’t much different than rowing without a weight vest. Push presses whilst wearing a weight vest were a little more challenging if for no other reason than I felt heavy, like 163 pounds. Sumo deadlift high pulls were much more challenging as the path of the bar was anything but straight. I kept thinking that this is what it might be like for well endowed women.

Wall ball shots whilst wearing a weight vest was miserable. I missed a total of 4 reps, 3 of those reps the last round! Box jumps whilst wearing a weight vest were excruciatingly painful. I did jump onto but stepped off of the box, something I’m certainly not used to doing. As I stepped off of the box I also wasn’t able to rebound.

I started off strong and ended quite week. I truly thought that I was going to have to stop and feared I was suffering from heat exhaustion! I ran cold water over my head and on the back of my neck between rounds.

Reps = 84, 78, & 58; 220 total


Maxine the Beauty Queen


Metcon (3 Rounds for reps)

2 Minutes of Deadlifts (225)
1-Minute Rest
2 Minutes of Back Squats (155)
1-Minute Rest
2 Minutes of Shoulder to Overhead (155)

Sometimes I wonder just how far my mind might wander if allowed…

I coached at 6, 7, & 8:30. As Marni needed time to cool down a little before coaching, I led the first part of the warmup for the 9:30 session. I partnered folks up and, as there were an odd number, I asked Laura to count for herself. I then realized that, as I would be working out at 9:30, there was indeed an even number of athletes. I let Maxine know that we’d count each other’s reps!

I knew that it’d take me time to set up all of my equipment and, as I was already warmed up, I did just that.

Level II for Masters 50+ would’ve been too easy, with deadlifts at 155, back squats at 115, and shoulder to overhead at 75, so I somewhat challenged myself and completed Level III with the above weights. ‘Twas tough to doable.

Maxine went first. She’s a smart woman. She also did an excellent job, and it’s nice to see how far she’s progressed since she began!

I completed deadlifts in 2 sets of 5 unbroken reps and then sets of 5 reps dropped from the top. Total = 40 reps.

Back squats were challenging today, and I completed in sets of 5 unbroken reps, racking the bar and resting between sets. Score = 28 reps.

I completed most shoulder to overhead as power jerks, with a few push presses thrown in for good measure. Score = 22 reps.

Metcon (Time)
25 box jumps (24)
25 jumping pull-ups
25 KB swings (35)
25 walking lunges
25 knees to elbows
25 push press (45)
25 back extensions
25 wall ball shots (20 & 10)
25 burpees
25 double unders

15-minute time cap

Careful readers will notice that the workout is half of “Filthy Fifty.” I jokingly called in “Shitty Twenty-Five.”

I worked at a steady pace, completing jumping pull-ups, KB swings, lunges, puts presses, back extensions, and double unders in unbroken reps. I missed a box jump, although I didn’t injure myself. Yay! I completed knees to elbows in unbroken sets of 15, 5, & 5 reps, and wall shots in sets of unbroken reps of 10, 5, 5, & 5. I did briefly rest on the floor for quite a few burpees, so I can’t state that I completed in unbroken reps.

Time = 9:17

THU JUNE 02, 2016 | MANION

Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#

In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

To learn more about Manion click here

I worked out at 9:30 and the session was led by the ever lovely Marni. Run and squat, run and squat, run and squat, run and squat, run and squat, run and squat, and run and squat. That’s a 1.75 mile run and 203 back squats. And the back squats are just eight pounds less than my bodyweight.

Luke was very playful and joined me for the warmup. He also was close to my side for most of the workout. For the first couple of rounds of back squats he faced me! He’s a funny dog.


The first run was easy. The remaining runs and all of the back squats were difficult.

I began the first round by completing 12 reps without racking the bar. I completed the remaining reps in two sets. I began rounds two through six with nine back squats, usually resting after rep five and seven. I completed those same rounds in sets of four, although I can’t recall exact number of reps per round.

Whilst running went reasonably well the following happened at the start of round five: I felt a strong urge to walk. Yes, walk. Not run, walk. I did not walk. I also ensured that I began running whilst in box and finished run at the garage door, i.e., I didn’t walk during any of the course.

About that last round… I knew it was my very last run, so running, whilst not a pleasure, wasn’t torturous. Having completed no fewer than nine reps at the start of the first six rounds I decided I’d finish strong and do the same the last round.

That didn’t happen.

I began with five low bar back squats. I “bumped” the bar to my shoulders and then — in a split instance — racked the bar. I completed no more than three reps at a time, and all reps were a struggle. I nonetheless was the first to finish, calling “Time!” at 31:21.

I was almost a full two minutes off of my PR. Whilst not my worst it certainly wasn’t my best day.