Runnin’ is Funnin’

Thursday, March 28

Although ’twas a cold start to the morning, it was a pleasant 45 degrees when I worked out (in shorts and a tee) at 10.

AFAP 10 Days of March
1 strict HSPU*
2 strict L-sit C2B pull-ups
3/arm 3″ (45# plate) pushups
4 70# KB SDHP
5 parallette passthroughs
6 strict T2B
7 plate air squats
8 Russian KBS
9 WBS, 20# & 10′
100 (50/leg) mountain climbers
* Each activity begins with 20m (10m up & back) shuttle sprint

Begin with sprint and HSPU, followed by sprint and 2 pull-ups and sprint and 1 HSPU. Get it? Got it? Good.

I completed all rounds of activities in unbroken reps. I did slow down for the last 20 mountain climbers. Sheesh, my abs were on fire!

This was intense, as I worked constantly. The proof is in the average heart rate of 176 bpm.

Time = 26:45

Friday, March 29

The new front door was installed; thus, I needed to be home most of the day. Dammit. I wanted to go shopping. Mañana.

Every 45 seconds: rest additional 15 seconds when increasing weight; all rounds TNG
PC&J @ 65#
5 rounds of 5 reps
PC&J @ 70#
5 rounds of 5 reps
PC&J @ 75#
5 rounds of 5 reps
PC&J @ 80#
4 rounds of 5 reps
PC&J @ 85#
3 rounds of 5 reps
PC&J @ 90#
2 rounds of 5 reps
PC&J @ 95#
1 round of 5 reps @ 100, 105, 110, & 115#

That’s 125 reps. That. Was. Rough.

Saturday, March 30

Another gorgeous day in Asheville! The day began with a 3.5-mile walk at The Biltmore with Luke and Cinna.

10 RFT whilst wearing 25# weight vest
12 calorie row
2 strict pull-ups
6/leg box step-ups 20″

I’m glad I purchased a new weight vest, as it’s much more comfortable than my old one.

This was exhausting, and I often had to briefly pause to wipe the sweat off of my brow.

The hardest and easiest activities, for whatever reason, were the box step-ups and HRPUs, respectively. Rowing is always awful, and today was no exception. I did manage to row 12 calories in 10 strokes a couple of the rounds. My average heart rate was 144, and steadily rose to a high of 157 by the end of the workout. That’s steady work, folks.

Time = 24:30


Thursday, March 21

Although I didn’t realize this until I posted results in MyWod, I achieved a press 5RM one year and one day ago. And then today. I gave it away, didn’t I?

Establish 5RM

I completed sets of 5 @ 65, 75, 85, 95, 105, 115, & 127, a 1# PR. I’m confident I could’ve gone heavier, but I decided to leave that for another day.

35 strict L-set C2B pull-ups & BoR (matching reps each round)

I began with 7 unbroken reps, completed 3 reps rounds 2 & 3 and the last 2 rounds, and completed 4 reps the remaining rounds. You do the math, because I don’t feel like it.

10 forward & backward lunges

I knew I needed to work out some of the soreness in my legs. Ouch to lunges.

Jeff and I travel to PA to celebrate my mother’s 85th birthday. What fun!

Sunday, March 24

20-min AMRAP
3 strict weighted (25#) ring dips
5 strict weighted HRPUs
11 weighted air squats

Oh. Em. Effing. Gee. That was challenging! I set a goal to complete 20 rounds, knowing that I’d slow down as my muscles fatigued. I completed all activities in unbroken reps through round 15, and was completing single dips and pushups by the final round. Well, at the very least I did all rounds of squats in unbroken reps.

Score = 20 rounds + 9 reps

Average heart rate was 157 bpm. Yup, ’twas a gasser.

Monday, March 25

I worked out at 11, after walking Luke and attending a TC. Work has been busy as of late, and I’m currently juggling 4 “jobs.” Holy shit.

20 RFT
5 strict and unbroken K2E
1 DL, 245#
10-second handstand hold

Not aerobically challenging, but a good workout nonetheless.

I took a little less than 20 minutes.

Tuesday, March 26

100-80-60-40-20 sprinting singe unders
50-40-30-20-10 Abmat sit-ups

Annie-esque. A time of 9:54 and average heart rate of 167 bmp. That should tell you that I worked continuously and intensely.

50 RFT
R-leg step-up and step-down
L-leg step-up and step-down
Box jump with l- and r-leg step-downs on odd- and even-numbered rounds, respectively.

An average of 142 bpm, so another aerobically challenging workout. Aaaaand, my arms are still sore from Sunday’s workout.

Mean Girls

The title of blog is testimony: I enjoyed Mean Girls on Broadway.

Monday, March 18

I once again had the gym all to myself. Just the way I like it.

11 RFT
15c sprint row (goal 30 seconds)
5/arm 30# DB HPC&J
5 dips
30-second plank hold

As is often the case, it looks easier than it turned out to be, and ’twas an exhausting 30 minutes. Average HR was 132, peaking at 154 during row and dipping into 80s during plank. Graph looks like cascading waves.

Tuesday, March 19

Uhm, there was a grunting man doing DB bench press. Even though I was wearing headphones, I could hear his every gasp. Yup, sounded like gay porn.

I warmed up with a row. Good times.

15 RFT
2 strict pull-ups
4 53# Russian KBS
4 20# MBC


15 back extensions
10 6-count burpee + twisting jump over bench

Average heart rate for both was 131. Interesting.

Wednesday, March 20

A beautiful NC day, although it was cold for my morning walk with Luke and Cinna. I worked out around noon, and enjoyed doing so in just shorts and a tee. Aaaaand I programmed running. Running!

Run .5 mile
fast and unbroken back squats @ 100#
fast and unbroken strict HSPUs

I wore my Apple Watch set to “Outdoor Run” but without auto pause when stopping.

It took exactly 26 minutes, thus 5:12 a round. Not bad, particularly considering that transition nonetheless took a little time. I expect my glutes to be sore mañana.

Uhm, average heart rate was 167, so I was sprinting from start to finish.

Every 10 seconds for 25 rounds
Strict 25# weighted pull-up

Perhaps the only valuable thing I learned from the personal coach I used years and years ago was that when you push be sure to pull. Twenty-five HSPUs and 25 pull-ups. I like my new weight vest! Oh, and I wore new NoBulls.

I confirmed 9 days of training with a client. That’s about 4 years of teaching 3 classes a semester, including Summer sessions, at AB Tech. Puts things into perspective.

Just 6 more weeks of teaching, followed by a week in Dallas and the next week in Charlotte. Shit’s about to get busy.

Luke at Imperial Burger. Actually Universal Joint, but I call it Imperial Burger. Because.

Runnin’ and pressin’

I renewed my WordPress subscription for another year of blogging. It’s likely to be a bumpy ride.

Tuesday, March 12

I had initially planned on working out during evening, but was itching to go. So go I did! At 10 am.

Run 400m
Max rep (up to 10) FP, beginning at 95# & adding up to 10# each round

I’m still getting used to the Apple Watch 4, and this is only the second time I’ve used “Outdoor Running” feature. Uhm, and I mistakenly had auto pause turned on. Dammit. Thus, I don’t have accurate time it took to complete.

I competed rounds of 10 reps @ 95, 105, 115, 125, 135, & 145, followed by 9 reps @ 155 (missed the 10th because my BBF texted me), 5 @ 154, 3 @ 175, and singles @ 185 and 190#. I failed @ 195. Given the 1RM is 205, I’m pleased.

And that’s 83 reps of FP. My chesticles will likely be feeling it mañana.

I may have mistakenly recorded 400m (200m up and back) distance, as Apple Watch recorded a grand total of 3.69 miles and 12 X 400m = 4,800m, i.e., a mere 3 miles. Uhm, and that would explain why I thought I had slowed down considerably since moving to Asheville. Ha! I’ll remeasure soon.

I’m enjoying contract work at IndieBeautyExpo, and am looking forward to Dallas Summit. I’m not looking forward to visiting TX.

Did I yet mention that I purchased a standing desk? Did I? DID I?! I’m standing at I write this (Monday evening). My goal is to stand for 12 hours a day, and I’ve exceeded the goal many days. I’m not a fan of sitting.

Thursday, March 14

I arrived in NYC Thursday morning, attended meetings most of the day, and worked out in the apartment gym Thursday evening. And the gym is pretty nice. Aaaaaaand I was the only person working out. Yay!

Row for calories
Russian KBS, 53#

50 RFT
1 strict pushup
2 strict pushups
3 air squats

I did some other shit, too, but much has happened since Thursday and now (Sunday evening) when I’m writing. So there’s that.

Friday, March 15

I once again worked out in the apartment gym, this time at 7:30 am. I walked into the gym and it was immediately evident that someone was coaching a client. How was this evident? A whole lot of cheering and very little coaching. I’d describe some of the movements but it’d make my skin crawl. Okay, here’s one: “Keep your knees forward and make sure you don’t squat too low. Your butt should never go below your knees.” Oh, and here’s another: “Set the rower to 10. You’ll get a better workout that way.”


I warmed up with a 500m row.

25 RFT
2 strict pull-ups
2 pushup + row (l + r)
5 jumping air squats

A little different than the day before.

As the only non-mirrored wall space was in front of the door, I risked it and set a towel on the floor to do strict HSPUs. I did politely ask the dynamic duo to allow me to use the space.

Oh, I forgot to mention, I wore my air buds whilst working out, the very first time I’ve done so. And they stayed in my ears! Even when upside down.

25 strict HSUPs

I completed in reps of 7, 5, 4, 4, 3, & 2. After the third or fourth round I heard the coach jokingly say to his client, “Go ahead and give that a try.” It’s likely they didn’t know that I could hear them. I looked at the client and said, “I’ve been doing this for years. I started just like you. Everybody has to start somewhere.” He smiled at me. I continued working out.

25 strict T2B

Or toes past hands, as there wasn’t a bar. I completed first round with 10 and remaining rounds of 5 reps.

25 burpees + MC + 50# DB DL

That was “fun.” I do love burpees.

Uhm, I get lost in a bathtub. I decided to walk from the apartment in Tribeca to Hudson Yards to meet the team. ‘Twas a 3-mile walk that ended up being more than 5 miles. I also walked back to the apartment. I ended up walking almost 16 miles. Ha!

Saturday, March 16

I slept until 8:30. I couldn’t tell you the last time I slept that late.

10 RFT
Row 15c
15-second headstand hold

Max weight strict pull-up

I started at 25 and worked up to 55#, placing DB between legs above knee and wearing ankle bracelets.

0:00 | 5 rounds of 4 Russian KBS + 1 American KBS
1:00 | 4 rounds
2:00 | 3 rounds
3:00 | 2 rounds
4:00 | 5 rounds

My forearms were on fire, I tell you. Fire!

I met Jeff at the W Hotel in Times Square. We went shopping, enjoyed a wonderful meal at the Lamb’s Club, and then saw “Mean Girls” on broadway. I loved the show! Jeff thought that mean girls weren’t mean enough.

I walked more than 11 miles Saturday.

We went shopping this (Sunday) morning. I walked from the hotel to the apartment, and ended up walking more than 10 miles today. I also completed the Rhone XXX Challenge and got a 20% discount on our purchase. No surprise there.

Luke. I am his father.

That’s the way you spell success!

Luke enjoys the warmer weather!

Thursday, March 7

Another cold morning, but it warmed up to 40 degrees by 11:30. Garage door open!

– 5 pull-ups
– 10 pushups
– 15 air squats
– 20 Abmat situps
– 25 unbroken double unders

My goal was to work steadily, and, as the time was double that of Cindy and each round wasn’t time like Chelsea, I set a goal to have a negative split.

My focus was on form from start to finish, and this included strict pushups (nipples and cheek to floor) and air squats (no swing of arms).

I missed 15th rep of one of the rounds of double unders. Yup, I started over. I did complete the remaining rounds without missing a rep.

I had completed almost 8 rounds by the 20-minute mark; thus, I needed to complete a total of 16 rounds to achieve goal.

Aaaaaand I did, completed 16 rounds + 5 pull-ups, 10 pushups, & 8 sit-ups.

That’s 85 pull-ups, 190 pushups, 255 air squats, 328 sit-ups, and 400 double unders.

Aaaaaand I wasn’t even tired. But I had worked up a good sweat with average heartbeat of 162 BPM.

Friday, March 8

A rainy, icky day. I cleaned the house, a workout itself, and didn’t workout until about 2.

30 minutes
:00 – strict burpee + MC & strict C2B pull-up
:20 – strict burpee + MC & strict HSPU
:40 – strict burpee + MC & strict 30″ box jumps

‘Twas more challenging than it prolly looks. Prolly. That’s funny. I completed all activities in fewer than 15 seconds, with the HSPU taking a second or two longer than pull-up and box jump.

According to my awesome Apple Watch, my average heart rate was 143 bpm and peaking at 156. Thirty pull-ups, HSPUs, and box jumps, and 90 burpees and mountain climbers.

CFG 19.3 was announced yesterday. Whilst I have little to no interest in the CFG, it’s nearly impossible to not see posts about, well, movement standards, recordings of folks giving it a try, and whining.

Whining? Yes, because 19.3 is likely to know the wind out of the sails of many. Walking overhead lunges? Doable. Weighted box steps? Power through. Strict handstand pushups? Well, that’s just not in the wheelhouse of very many folks. Aaaaaand, if time allows walking on hands. If I were to complete, I could use 35 instead of 50# dumbbell and complete HSPUs to 4″ raised Abmat.

I felt tempted to try. And then I thought, Why the fuck would I want to do that? Yup, I swear when I talk to myself.

Saturday, March 9

Another icky day. I took Luke and Cinna for a walk at Carrier, had a bowl of Raisin Bran, and worked out.

The nice thing about doing my own programming is that I can flexible. My abs were sore, my legs were tired, and I knew better than to work upper body after yesterday’s workout.

I can also adapt the working as I’m working out. I had intended to stop at the top of the ascent. That didn’t happen.

Strict K2E
Russian KBS, 5#
Box step-ups, 24″ (l + r = 1 rep)

I felt every K2E, but was nonetheless able to complete all rounds in unbroken reps. Uhm, and KBS and step-ups, obviously.

Sunday, March 10

The sun is finally out! But the guns remained in. For now.

I waited and waited and waited for Jeff to go to the gym, but alas I could wait no longer. I need to run!

10-9-8-7-6-5-4-3 presses @ 65, 70, 75, 80, 85, 90, 95, 100, 105# then 2 @ 110, 115, 120, 125, 130, & 135#
Begin each round with 200m run (breath every 3 foot strikes)

I changed the weights at the end of each round, i.e., before sprinting. I ensure that I ran to the entrance of the garage and quickly set up for presses. It’s fun to lift when you’re out of breath!

I ran 2.63 miles according to my Apple Watch, and my average heart rate was 139 bpm, ranging 126 to 151.

I am addicted to Endeavor. There’s nothing like a well written British Mystery set in the 60s. Solving a crime without DNA evidence or digital technology was the shit. The. Shit.


Sunday, March 3

Luke, Cinna, and I enjoyed a long walk and then, as is typical most Sundays, I headed to the “gym.”

45 presses @ 65#
Row 25 calories
35 @ 75
25 @ 85
15 @ 95

See how this compares to yesterday’s workout? I should program this shit. Rowing was a great way to recover from sore legs.

Monday, March 4

11-min AMRAP
5 kipping pull-ups
5 stiff-legged DL, 95#
5 FP

~ Rest

7:30-min AMRAP
3 strict C2B pull-ups
3 stiff-legged DL, 135#
3 FP

I then worked on handstand coupled with plank holds.

Wednesday, March 6

Yup, I rested yesterday. I also had my annual physical. Resting pulse 52, blood pressure 104/68. My cholesterol level is still higher than recommend by “good” is up and “bad” is down from last year. No meds for me (for as long as I can prevent doctor from prescribing).

‘Twas a very cold 19 degrees for my morning walk with Luke and Cinna. ‘Twas also very cold in gym/garage. I nonetheless worked up a very good sweat.

Row 10 strokes for maximum calories; complete same number of strict burpees with MCs, e.g., 10 calories = 10 burpees

I worked consistently, transitioning as quickly as I could between activities. I focused on keeping S/M above 15 (so as to not “cheat” calories) and averaged at least 1 calorie per stroke, oftentimes rowing 12 calories in 10 strokes.

I completed in 10 rounds, with the last round being just 4 calories and burpees, in a time of about 25 minutes and with average heart rate of 159. Yup, that’s how I worked up a sweat.

I don’t missing coaching CrossFit, as my desire to coach is fulfilled by teaching at AB Tech and consulting. The time of year that I truly disliked he I was a box owner was when the annual CFG were held. Why? Because many folks didn’t like that I would allow one attempt and one attempt only at any given workout. The workouts are usually too intense to do more than once in a week. Aaaand, there are workouts each week. (Yes, if you’re truly an elite athlete and want to ensure that you make it to the Games, then by all means do as many times as you’d like.)

“But I know I can do better!”
“Uhm, you’re not going to Regionals or the Games, so I see no need to do again.”

“I want to improve my score so I can see how I compare to others.”
“It’s unlikely that your ranking will change. I’d rather you focus on your own development while also remaining free of injury.”

“I’m a paying member. I should be able to do the workout again if I want to.”
“You may certainly do the workout again. At another box. I own this box. You can choose to be a member at another box. I can also choose for you to not be a member at this box.”

Many folks have been posting about their repeated attempts at the same CFD workout. It’s everything I can do to hold my (virtual) tongue.

Glad I got that off of my chest nonetheless.


Thursday, February 28

I rested Wednesday. Not because I wanted to, but because I needed to.

10 FT
150 sprint row
3 strict pull-ups
5 24″ negative pushups
26 air squats
10 RFT
3 strict ring dips
2 negative ring rows (feet on box)
5 jumping air squats

Friday, March 1

15 RFT
1 wall crawl
5 strict (1-second pause at full extension) T2B
1 250# DL
3 30″ box jumps

Whilst at first glance not a gasser, my heart rate increased from the start until finish.

Saturday, March 2

I made cornpone and then worked out. I loooooove cornpone.

40 BS @ 95#
Run 400m
30 @ 115
20 @ 135
10 @ 155
Run mile

I changed plates after rounds of BS. My legs were nonetheless dead at the start of each run. I completed 40 without racking bar, and did sets of 30 & 20 racking bar 3 and 2 times, respectively. Last 10 unbroken, and that was a surprise.

Most definitely an aerobic workout. And I loved every moment of it except the back squats.

A gorgeous day in Asheville. I spent time on the deck with Luke and the bad kitties, and Jeff and I took Luke for a late afternoon walk.

I made homemade spinach lasagna, a first, as well as homemade butterscotch pudding, also a first. I don’t exercise so that I have an excuse to eat, but I’m glad that exercising allows me to eat without gaining weight.

And beer. I can drink beer. I think I’ll have one now.