Durham/Chapel Hill

Tuesday, April 23

I didn’t get an opportunity to work out until close to 5, and it had gotten hot. As I like to sweat, I was fine with this.

1-2-3-4-5-6-7 shuttle sprints to end of driveway and back & 5-10-15-20-25-30-35 8-count burpees

I did rest briefly on occasion when completing burpees. I was drenched form head to toe at completion. Time = 29:06

Singles working up to 90% of 1RM

That’d be 355#. And shit felt heavy. And was more than 90%.

Wednesday, April 24

Already 61 degrees at 7:30 when I took Luke and Cinna for a walk.

Sprint 100m (50m up and back) + 3 PS @ 75#
10-20-30-40-50-50-40-30-20-10 LBH at the end of each round

Exhausting but rewarding. All rounds in unbroken reps. And 50 LBH is a mindf@ck. Time = 13:48 and AVG HR = 143 bpm.

50 HPC @ 95#
100 Russian KBS @ 53#
150 Abmat sit-ups

It’s been ages since I’ve done a chipper, and I know not why. Perhaps I prefer programming activities that I know I can do unbroken? Perhaps that’s also a rhetorical question.

I completed HPC in reps of 15, 10, 10, 10, & 5 and KBS in reps of 15, 10, 10, 10, 10, 10, 15, 15, & 5. I began with 50 sit-ups but then didn’t keep track of reps. Time = 17:05 and AVG HR = 135.

I “rested” Thursday. Uhm, that meant spending the day on my feet training Presentational Speaking followed by an absolutely delightful dinner with (seated from my left to right) Tami, Jessica, Lorraine, Susan, and Wendy. I’ve missed them all.

Friday, April 26

I set the alarm for 5:30 and began working out at 5:45. The hotel gym had limited equipment.

10 RFT
10 burpees
30-second plank hold

Nothing too complicated but certainly something to get the heart rate up. And then down. And then up and down again and again.

Every 5 seconds for 13:05 seconds
1 fast and explosive air squat

Not overly challenging but fun (and somewhat challenging nonetheless).

I enjoyed a splendid meal with Evelyn and Thom. Yay!

Saturday, April 27

I enjoyed a delightful breakfast with Jaclyn. It was awesome to have one-on-one time with her. We’ve always had a special connection, and I know not why. Probably because I’m so awesome and she likes that. Ha!

I worked out after Jeff planting some trees and shrubs with Jeff.

40-min AMRAP
Run 200m
5 pull-ups
10 pushups
15 air squats
20 Abmat sit-ups

My goal was to work continuously and to complete all rounds in unbroken reps. And I did just that. Boom.

I completed 12 rounds + pull-ups, pushups, air squats, and 16 sit-ups. That’s 2,800m, 70 pull-ups, 140 pushups, 210 air squats, and 276 sit-ups.

Sunday, April 28

10 RFT
1 strict HSPU
2 strict BTN C2B pull-ups
3 185# DL
Run 30m w 45# sandbag
5 parallette pushups
Run 30m w 45# sandbag

Time = 22:42

Monday, April 29

I worked out after teaching public speaking. I’ll be glad when the semester is finally over!

8 rounds
Row 10 strokes
5 FP @ 135#
15 box jumps with step down (l leg odd & r leg even rounds)
1 rounds
Row 1200 strokes
10 FP @ 135#
30 box jumps with step down, alternating legs

I like workouts with a challenging finish. I rowed over 1500m. Time = 23:04

Tuesday, April 30

It was in the low 80s by 5. I like it hot, hot, hot.

10-min AMRAP
Run to end of driveway and back
Cluster @ 75#
5-min AMRAP
Run to end of driveway and back
2 ub thrusters @ 85#
5-min AMRAP
Run to end of driveway and back
3 ub thrusters @ 95#

I completed 17, 10, and 7 rounds, and my heart rate average 130, 140, & 150 bpm, respectively. How cool is that?!


I detest when people say shit like “Today’s WOD was planting the garden!” I didn’t workout Tuesday and Wednesday, as I spent an accumulated total of 10 hours working in the yard and spreading a shit-ton of mulch.

Thursday, April 18

30 RFT
Strict burpee with wall crawl
Run 100m (50m up and back)
200# deadlift with 5-second hold at extension

I worked continuously (even with interference from neighborhood children), and averaged a little more than a minute per round, with last 2 rounds being the fastest.

Friday, April 19

5-min AMRAP
Strict burpee + strict pull-up (3-second ascent, 3-second hold with chin above but not touching bar, 3-second descent)

This was tough. I completed 16 reps with about 10 seconds remaining. I didn’t start the 17th rep.

10 RFT
25 unbroken double unders
1 strict HSPU (3-second descent and 3-second ascent)

I set a goal to complete in fewer than 10 minutes and did so with about 45 seconds to spare. Boom.

10m shuttle sprints (forward odd- and backward even-numbered reps)

I set goals to complete HRPU unbroken but allowing brief rest in plank position if needed (’twas needed rounds of 18, 16, 14, & 12. I always completed a least 2 reps) and to complete in fewer than 15 minutes. I completed in 13:09. Boom and boom.

Oh, and interference from neighborhood children yet again.

Spring has Sprung

Tuesday, April 9

10 RFT
5 burpee + box jump, 24″
15 Abmat sit-ups
1 press + push press + power jerk @ 75#
10 BS

An all around good workout. Uhm, the 100 squats were certainly cumulative, and the last set, even though a mere 75#, felt heavy. All rounds of all activities completed unbroken. Boom.

Wednesday, April 10

I was on conference calls from 9 to 11, and immediately headed to the “gym” after last call.

25 strict & 3″ negative HSPUs; run to end of driveway and back (60m total) at beginning of each round
Immediately followed by
50 strict C2B chin-ups; run to end of driveway and back (60m total) at beginning of each round

I worked continuously beginning HSPUs and chin-up upon returning from sprint. There were times when I wanted to shake out my shoulders. I completed as many as 5 HSPU and no fewer than 2 and as many as 9 chin-ups and no fewer than 3.

10 RFT
Run 100m (50m up and back) + 10 air squats wearing 25# weight vest

Mah legs were ded.

Thursday, April 11


This did not start well, as it’s been ages since I ran longer than a half mile, and the first half mile that I ran was uphill and laborious. But then I got into my groove and began to enjoy myself. I had planned on running 2 or 3 miles and ended up running a little over 4 miles, with my fastest split being 7:27.

Unbeknownst to me, I ran an outline of the continental US. I fear for our democracy.

Friday, April 12

I took Luke and Cinna for a walk and then immediately began cleaning the garage. ‘Twas a 2.5-hour task, as I cleaned and mopped underneath all of the mats and then finally usedGorilla duct tape to connect mats. I had planned on resting, but as Jeff headed to the gym at 5 I decided to get in a relatively easy workout.

Strict negative HSPUs & strict weighted pull-ups

HSPUs 3, 6.5, 8.5, 10, 11.5, 13, & 13.5. Aaaand that’s all I’ll ever be able to do as that’s how long my arms are.

Pull-ups 25, 30, 35, 40, 45, 48, 55, & 65. Aaaand 65 is a PR. I use the metal weights in new vest and attached some of the 1# sand weights with velcro. No weights swinging between the legs.

10-min AMRAP
Strict L-sit C2B pull-ups
5 V-ups

I had completed 11 rounds at the 5-min mark and set a goal to complete 22 rounds. Aaaand completed 24 + pull-up.

Sunday, April 14

Cinna spent the night and had me awake at 6:45. Luke, Cinna, and I went for a mile walk before the heavy rain began.

3 reps of SDHP, FP, and BS (with PC&J and behind the neck PP)

I completed rounds @ 65, 70, 75, 80, 85, 90, & 95#. That’s 63 reps of each activity.

Work up to heavy set of 3

Sometimes it’s good to workout when body is well warmed up as well as tired. I completed sets @ 135, 155, 165, 175, & 180. As 3RM is 190, I’m pleased.

101 T2B and calorie row; T2B kipping and unbroken, i.e., no resting at extension; row as many calories and reps of T2B completed

This was exhausting! I completed is rounds of 16 (the most) 10, 10, 10, 8, 7, 7, 8, 9, 9, & 7.

Dear Evan Hansen

1I traveled to NYC Tuesday, my first time flying Allegiant. Talk about no frills…

I walked the 3+ miles from the Tribeca apartment to Times Square to attend Dear Evan Hansen. Wow, what an incredible performance! I do wish I had seen with original cast.

Wednesday, April 3

I was exhausted after a day of teaching, and took a very short power nap just prior to working out 6:15 pm.

Every 15 seconds for 30 minutes
9-second count burpee
Second 1: bend and place hands on floor
2: jump to strict plank
3: nipples and face cheek to floor
4: push up to plank
5: knees to elbows
6: stand to full extension
7: squat
8: stand to full extension
9: jump and clap hands over head
10-15: rest

Certainly not an aerobic activity, but grueling nonetheless. And something I don’t want to do again anytime soon.

Thursday, April 4

I worked out at 6:15 am. Yup, just 12 hours after yesterday’s workout.

10 RFT
Row 250m
3 strict pull-ups with 3 second-rest at hang between reps 2 & 3
10 Russian KBS

This was an aerobic workout, and my average heart rate was 143, peaking at 160 bpm. Time = 23:23

Friday, April 5

25 RFT
25# DBs
DL + HPC + PP + Squat

I thought I’d be able to complete as TNG. This. Did. Not Happen.

10 RFT
10/leg lunges
30-second plank hold

Sunday, April 7

I felt somewhat guilty for not working out Saturday. Given that it was Jeff had very limited time together, ’twas wise of me to relax and enjoy the afternoon and evening.

Every 30 seconds for 50 rounds
1 strict pull-up
1 strict T2B
1 strict HRPU
5 air squats

This ended up being tabata-ish, and rounds took between 15 and 19 seconds. That’s just 250 squats.

Monday, April 8

Burpee + DL (150#) + twisting lateral bar hop
~Rest 2 minutes~
Burpee + DL (185#) + twisting lateral bar hop
~Rest 2 minutes~
Burpee + DL (225#) + twisting lateral bar hop

The bad kitties were, well, bad, and I was WIDE AWAKE at 6:30. I took Luke and Cinna for a walk around Carrier Park and then worked out.

I set a goal to complete just 1 fewer reps per previous round. And did the opposite. Ha! I completed 25, 26, & 27 reps. Perhaps I wasn’t warmed up enough when I began.

25 RFT
25 unbroken double unders
1 strict HSPU

Talk about a shoulder burner! I missed the 7th rep the 19th round, but completed the remaining 24 rounds in unbroken reps with no failed jumps. Yay!

I often found myself resting my shoulders before attempting HSPU, as I didn’t want any failed reps. I had none. Time = 22:07