I completed another 30-Day Challenge: 30 days without Facebook. And it was wonderful! I’m on day 4 of my next challenge: writing for a minimum of 30 minutes a day. Uhm, but I’ve written for a much longer time than that each of the past 4 days and composed over 2,000 words today alone. I enjoy writing. Should I include excerpts here?

Monday, February 25

Establish Press 5RM

I completed 5 @ 125, a 4# PR and a 20# increase since August. The last rep is the hardest, baby, I know.

Every 90 seconds until failure: 3 strict ring dips* & 1 push press, beginning @ 115 & increasing 5# each round until failure

I worked up to 155, 10# shy of PR. But dear god were my arms tired by that last few rounds…

Run 400m
30 Russian KB swings
5 negative ring rows (feet on box, upper body lower than feet
Run 400m
20 KBS
10 NRR
Run 400m
10 KBS
15 NRR
omplete same number of strict ring rows (30)

Uhm, I can’t recall the time. I completed 12 or so strict ring dips at the start and finished with a double. Oh, and I completed all KB swings in unbroken reps and managed quite a few negative ring rows in unbroken reps as well.

I listened to “Phantom Thread” and “Tom’s Album.”

Tuesday, February 27


I waited until the afternoon and ran a little more than 3 miles. ‘Twas a nice big loop at Carrier and French Broad Parks. I started slow @ 8 mpm pace, followed by 7:50 and 7:30 mpm pace. Not bad for not really trying.

Bench Press
Practice form

And that’s what I did.

Burpee + 30” box jump + inverted push-up with feet on box

I completed 15 reps at the 5-minute mark, so I set a goal to complete 30 reps. And completed 34. Because I’m fucking awesome.

Wednesday, February 28

3 rounds 
3 TNG PC&J @ 95
3 @ 100
3 @ 105
3 @ 115
Then 1 round of 3 TNG until failure

It took most of the time between rounds to change the plates. Ha! I completed 2 @ 140, i.e., made it through 3 @ 135 for a total of 50 reps. That. Was. Exhausting.

Establish Max Time

I set and achieved 2:30 headstand.

I then practiced transition from headstand to handstand.

I realized today that it’s been a little over a year since the last time I coached a CrossFit session. Do I miss doing so? Not really. There, I said it.

I do absolutely love teaching Public Speaking (and soon Interpersonal Communication) to college students.

And I couldn’t imagine ever again working out at a box or with others other than Jeff. My improvements in strength, conditioning, and skills have been exponential since I began programming just for and working out by myself.

Again, I have no intention of ever again completing the Games and/or competing.


In the game, not in the Games

Friday, February 23

I appear to have lost the ability to back squat.

Back squat
Establish 1RM

I began at comfortable 165 and increased weight by 10# each round. I completed rep @ 235, but failed @ 245 (current 1RM). I failed twice and didn’t even attempt third time. Disappointing, I know.

5K Friday

This is just the second of planned 30 consecutive Fridays that I plan on running a timed 5K on course at Carrier/French Broad. I may need to adjust if I’m out of town, obviously.

My TomTom battery was low, so I quickly downloaded an app and ran with iPhone in right hand.

6:31 (pace last .1 mile)

Time = 22:10
Pace = 7:07

That’s certainly slow for me, but already faster than last week. Use or it lose it, right?

Saturday, February 24

Jeff and I took Luke for a walk, we enjoyed breakfast at Rise ‘N Shine, and then I worked out. Luke joined me for most of the workout, which is always nice. He provides much needed silent encouragement.

Every 41 seconds for 20 rounds
Strict mixed grip (alternating hands each round) pull-up + strict toes to bar + 185# deadlift + strict 4″ negative HSPU

Each round took about 19 or 20 seconds, so there was plenty of time to rest. No missed reps, including no failed attempts at HSPU. So there’s that.

I rested long enough to set up for next element and then began.

Every 61 seconds for 10 rounds
Strict ring pull-up + toes through rings + 225# dominant hand mixed grip deadlift + strict 7″ negative HSPU
Strict ring pull-up + ring knees to elbows + toes through rings + 225# non-dominant hand mixed grip deadlift + strict 7″ negative HSPU

I little more challenging, but once again no failed reps and each round took about 19 or 20 seconds. Again, there’s that.

I program many EMOM or the like workouts. Why, you ask? Because I don’t always need to be working continuously, e.g., an AFAP or timed AMRAP. I can also focus more on proper form and execution as there isn’t the added pressure of, well, working as fast as I can or completing as many rounds or reps as I can. Finally, it works for me, and as I’m not programming for anyone else that’s all I need to concern myself with.

Negative Strict HSPU
Maximum distance

I set up plates (eventually all of them) and completed rep @ 14″, a 2.75″ PR. Yay!

Sunday, February 25

Every 30 seconds for 20 rounds
PC + clean + BS (odd #) or FS (even #) @ 100#

I certainly felt warmed up at the end of the 10 minutes!

I rested briefly.

Every 90 seconds until failure
PC + clean + BS beginning @ 105 and working up to heaviest set

Plenty of rest, and that’s what was needed. I completed round at 170 (merely having to get bar on back, i.e., didn’t have to lock out elbows) and failed at 175#. As 175 is PC 1RM and just 10# shy of clean 1RM, I was both surprised and pleased.

Strength and conditioning? Yup.

I have no intention of attempting any of the CFG WODs, so don’t even ask.


Two Dollah

Thursday, February 22

After having worked out for five consecutive days, I made myself rest yesterday. And it was good. I like Adam Rippon as much as I dislike Johnny Weir. And I really dislike Johnny Weir.

“Everything Sucks” on Netflix was amazing! Oh, if there had only been a show like that when I was growing up. *Sigh*

It’s a very warm 70 degrees with partly cloudy skies here in Asheville, i.e., another gorgeous day.

Luke joined me for much of the workout. Uhm, read on.

Floor Press
Establish 10, 5, 3, 2, & 1RM

One of the great things about working out alone and doing my own programming is that I can modify as needed. And as I want.

I completed 10 reps @ 155, 5 @ 170, & 3 @ 185, all 5# PRs. I wanted a 1RM PR, so I skipped attempt @ 2. Ha! I successfully pressed a single @ 195, a 5# PR, so I went for it — and completed a rep @ 200, a 10# PR! That’s the milestone I’ve been attempting to achieve.

My hips did rise, but I successfully pressed and locked out my arms nonetheless.

Establish 10RM

I knew I wouldn’t have enough left in my arms to go for a 1RM, or even a 2, 3, or 5RM. I successfully completed 10 reps @ 105, a 5# PR.

That’s a lot of pushing, so I knew I’d need to pull. That’s what he said.

100 pull-ups
Complete 25 unbroken double unders* & 5-sec headstand hold after any break in pull-ups, i.e., when I drop from the bar.
* If unable to complete 25 unbroken dus may attempt again OR complete 50 unbroken dus next round.

That’s some creative programming right there, folks.

I had just completed first round of pull-ups when Luke decided to join me. I gave him some attention, albeit brief, and then he relaxed on the gym mat. Uhm, the gym mat that I had planned to complete headstands upon. Ha! Another joy of working out alone is that the mascot can do whatever the mascot wants to do, and my feelings are never hurt. Oh, I made sure to pet his head and scratch his ears after each round.

I completed pull-ups in rounds of 20, 10, 9, 9, 9, 10, 10, 9, 8, & 6 reps. I was doing very well with dus, but missed 17th rep 7th round. I attempted and missed 20th rep (if memory serves me), so I decided I go for 50 unbroken reps the next round. And easily completed. Thus, more than 250 dus over the course of 10 rounds. Headstand holds were almost a welcome relief and, even though upside down, allowed me to momentarily catch my breath.

Time = 17:28


No Barbell Thursday

Thursday, February 8

Ah, the rare public posting. Enjoy!

‘Twas a rather cold morning, so (after taking Luke for a walk, or course) I enjoyed a big bowl of oatmeal with a tremendously large cup of coffee as I graded outlines. I completed some household errands and then took Luke for a late morning walk. Yup, his second of three walks so far today. He’s spoiled. I didn’t begin working out until 11:30.

And it was good.

It’s been far too long since I’ve completed what could even remotely be considered an endurance workout, and I was excited to do so today.

16 RFT
5 pull-ups
10 pushups
15 air squats
20 Abmat sit-ups
200m run

Why 16 rounds? So that I’d run 2 miles. My goal, which I achieved, was to complete all rounds in unbroken reps. Five unbroken pull-ups? No problem. Ten unbroken cheek-to-floor pushups? Easy peezy. Fifteen air squats? Even after yesterday’s leg intensive workout, no big deal. Twenty sit-ups? The struggle was real. Huh? I suppose it was just because of the accumulated quantity. But, like I mentioned, I completed all 16 rounds in unbroken reps.

That’s 80 pull-ups, 160 pushups, 240 air squats, 320 sit-ups, and 3,200m run. I worked continuously, although I did occasionally pause to pat Luke on the head. Oh, and to move the Abmat off of the gym mat for one of the rounds, you know, because Luke loves lounging on the gym mat. He’s such an awesome dog, as he never ventures far from the garage door, even when I’m running up and down 5th Ave.

Time = 51:51

That’s about 3:10 a round, so I’m pleased.