Felt Like an AMRAP

Friday, May 4

I finally went for a bike ride yesterday, and easy ride at the Biltmore. I took the bike into MustAsheville Bikes to have new non-clip pedals installed and discovered that, well, I hadn’t been paying attention to pressure on shock. I’m sure that when I purchased the bike I was told to to this. And forgot.

Luke and I enjoyed a 90-minute walk at the Biltmore and then I worked out. For the first time in a very long time, I felt completely exhausted after doing so.

20 RFT; rest 30 seconds between rounds
1 strict, negative (4″) handstand pushup
5 air squats
5 pull-ups (4 kipping and final butterfly)
5 AS
5 clapping pushups (nose to floor)
5 AS
50 m sprint (25 m up & back)

By about the 10th round the rest between rounds didn’t at all feel like rest, and I was still out of breath when the next round began. I nonetheless started each round after resting exactly 30 seconds.

I had no failed reps.

Times: 1:05, 1:06, 1:05, 1:06, 1:07, 1:05, 1:06, 1:06, 1:04, 1:05, 1:05, 1:06, 1:07, 1:05, 1:05, 1:04, 1:07, 1:09,1:09, 0:57

The HSPU slowed me down a little rounds 18 & 19, but I made up for it by making the last round my fastest round.

Total working time = 21:51

Cinco de Mayo

Jeff and I took Luke for a walk at French Broad and Carrier and then went for a bike ride at The Biltmore. It was my first opportunity to try to new non-clip pedals, and I like them! I feel much more secure know that I don’t have to unclip to put my foot on the ground.

Uhm, my legs felts stiff and tired but it wasn’t from the 300 air squats yesterday but from biking for the first time in months the day before.

Establish 10, 3, & 2RM

As there is much quantity with working up to and completing 10 RM, I knew not to attempt 5RM or 1RM. I should program this shit. Wait, what?

I completed 10 @ 110, a 5# PR, and then 1# PRs for 3 @ 133 and 2 @ 138.

11 RFT
15-second headstand hold
5 strict & pause at extension and contraction K2E

What made this challenging was that I often felt disoriented after headstand. For headstands, I set up clock on wall at rack so that I could count the 15 seconds (no math involved other than counting). I also brought knees to elbows as I brought my legs down and then rock back to heels.

Time = 8:57

Sunday, May 6

Jeff and I once again began our day by taking Luke for a long walk at The Biltmore. And I’m glad we did, as rain is in the forecast for the rest of the day.

My inner thighs haven’t been this sore since I was a rodeo rider. I focused on skill building today, specifically the hang power clean.

About every 90 seconds
6 HPCs

I began at 100# and had intended to keep the lifts at that weight. I completed 4 or 5 rounds and then began to add 5# a round. I recorded each and every round to ensure:

  • I extended my hips
  • The barbell landed on my shoulders at the same time as I partially squatted
  • Elbows were pointing forward
  • Forefoot remained in contact with floor for all 6 reps, i.e., NO JUMPING

One of the most important things I learned when earning Olympic Weightlifting certification that the jump should be minimal IF AT ALL.

My goal was to work up to a set @ 135, just 10 lbs. less than bodyweight, and that’s what I did.

And I didn’t jump once.

I continue to practice speaking Spanish in anticipation of our trip to the DR. I have now taught Luke all of his commands in Spanish. Yes, I know, it use the nonverbal commands as well, so just don’t go there, okay. Luke understands Spanish. You should do so well.



Monday, April 30

I spent most of Sunday drinking beer with my friend Kevin. And eating shitty food, including barbecue, donuts, hamburger, pretzels, and huevos rancheros. And I don’t feel the least bit guilty. Everybody needs a cheat day!

I warmed up by rowing 25 strokes at various damper setting and for watts, calories, meters, and strokes/minute. ‘Twas kind of exhausting. I’ve been using the C2 rower for years and just now discovered options with memory that I didn’t know existed. So there’s that.

For time and reps:
5 push presses + 5 bent over rows + 1 hang power clean @ 100#
5 strokes for calories

Time = 8:27
Calories = 45

This was just what I needed, you know, to sweat off some of the alcohol. Ha! I completed all rounds in unbroken reps. Duh. I rowed an average of .9 calories/stroke.

Tuesday, May 1

Establish 5RM

I completed sets @ 65, 75, 85, 95, 105, & 116#, a mere 1# PR. But I’ll take it. I put 121# on the barbell, got it overhead, and felt pain in right wrist. So I bailed, you know, because it’s just not worth it.

The semester is coming to a close. I couldn’t stop thinking about the eight speeches that I needed to grade, so I did just that. I ate breakfast and returned to the garage. I wanted (and needed) to sweat. And sweat I did!

I was going to practice HSPUs but as soon as I placed the mat on the floor Luke claimed it as his own. As it was cooler in the garage than outside. He’s smart. Like me. So I didn’t practice HSPUs.

Every 10 seconds for 51 rounds
Parallette pass through + hop & twist

This was truly more like an AFAP, as it usually took me about 8 seconds to complete a rep. I had the timer set so that when my backed was turned to the clock I would hear it sound and know to start.

  1. Hands on parallettes
  2. Jump feet back to strict plank
  3. Chest to shoulders and push up
  4. Jump feet through to plank
  5. Dip
  6. Jump feet back through to strict plank

Every 10 seconds for 36 rounds
Strict K2E + parallette hop over + PHO w/ 180 twist to right + PHO + PHO w/ 180 twist to left

Much like the previous workout, this felt more like an AMRAP for (once again) a round took about eight seconds. I was duhn (misspelling intentional).

I just watched the season finale of Homeland. I love Claire Danes, and have since “My So Called Life.”

Wednesday, May 2

50 bodyweight bench presses
Max rep strict/unbroken/no rest ring rows

Push and pull, push and pull. As it was inconvenient to move both the bench and the barbell after doing presses, ring rows were more than adequate exercise. Particularly strict ring rows.

I recall many a workout where “competitors” (basically people wanted to beat my score) didn’t keep a tight core for ring rows and instead, well, “kipped.” What does that accomplish? You can use momentum instead of strength to complete ring rows. And of course you can complete reps at a faster pace. And you could possibly beat me. Ha! That’s funny.

Oh, and no good can come from shitty form.

I completed bench presses in rounds of 10, 9, 9, 8, 6, 5, & 5. Yup, that’s 52, as I didn’t stop after completing the 3 required reps the last round. Because. I completed ring rows in reps of 20, 20, 18, 18, 16, 14, & 16 for a total of 122 reps. It’s no wonder that my upper body is a wee bit sore.

I made a “Fruity Pebble” cake from scratch today. I was going to use meringue frosting but Jeff requested buttercream. ‘Twas the first time I made buttercream frosting, and it (along with the cake) is delicious! I may have a piece of cake for breakfast tomorrow morning. Fruity Pebbles are cereal so it seems only right to do so.


Monday, March 5

I took Luke for a walk around the neighborhood and then graded public speaking outlines and speeches. I next took Jeff to the airport to pick up his rental car. I got home at 11 and thought, “It’s a rest day, but I’m feeling out of sorts. Just work on skills.” So that’s kinda sorta what I did.

Strict HSPUs

Guilty as charged. Huh? In the past I’ve posted that I completed strict HSPU when in fact the only thing that made them strict was that I didn’t kip. I set up the gym mat by the wall and marked 20″ deep and 36″ wide. I then stood against wall, marked location of wrists, measured 3″ below that mark, and placed red tape on wall. For a rep to be counted as strict not only does the rep need to begin with elbows locked, head touches the mat, and elbows lock at finish, but hands have to be placed within box and ankles have to cross red line. I’m not good at math, but even I know that the wider the hands the harder it is to have ankles cross the red line. I experimented with hands placed 24″ apart. Ankles easily passed the mark but shoulders felt uncomfortable. Hands spread 36″ apart, while comfortable on shoulders, made in nearly impossible to have ankles cross red line. The sweet spot is with hands spread about 26″ apart, as shoulders are comfortable and ankles cross the red line. I practiced a few reps at a time, always reviewing recording to ensure proper form and execution. I finished with 4 unbroken reps.

Power Snatches @ 75#
Practice Form

That’s what I did.

1 attempt at maximum reps

Seventy. I completed 70.

1 strict (see above) HSPU
3 pull-ups
5 hand release and cheek to floor pushups
7 air squats

This was exhausting, and the strict HSPUs got continually more difficult as time passed. As I do my own programming I feel comfortable and confident modifying as needed. I was but 5 rounds into the workout when I decided 10 rounds would be enough. I then convinced myself to at least do 15 rounds. The 15th round felt okay so I decided to do 20 rounds. I then thought it’d be interesting to do 21 rounds. Twenty-one then became 25. If I could do 25 rounds without failing a rep, I was confident that I could do 30 rounds.

All good reps, people. All. Good. Reps.

Rounds ranged in time from 37 (3rd round) to 29 (last round) seconds and accumulated time was 16:45. 

Luke positioned himself on the blanket just outside of the garage door and napped whilst I worked out.




Thursday, April 26

Back Squat
5X5 @ 65%

I completed @ 165# and did a sixth set @ 175#. Just because. As is typical, back squats hurt my neck more than my legs.

10 RFT
Row 5 calories
5 WBS, 20# & 10′

I worked consistently and completed in 8:23. I completed 5 calories in 6 strokes.

Friday, April 27

3 presses every minute until 95#, the 3 presses every 90 seconds until failure

I completed 3 # 132, a 1# PR. I then attempted 2 @ 136 but lost my balance when pressing. I locked it out, so I put 137 on the bar and pressed (with knees locked and ass tight), a 2# PR. Yay! I’ll take a pound or two gains with anything overhead. And, my 1RM PR was 135 just four months ago. So there’s that.

35 unbroken double unders
5 PS, 65#

Ah, double unders and power snatches, a shoulder burner. It’s also a mind game finding just the right amount of rest before starting a round of double unders, knowing that if I missed I’d have to start from 1. I did miss the very first rep the second round, but that was because I was too close to the North side of the “box” and the rope got caught on a dog leash. I’m happy to report that I completed all rounds unbroken. Yup, I’m even counting the second round. Because my coach said I could. He’s dreamy.


Saturday, April 28

Jeff and I took Luke for a walk at Richmond Hill Park! Whilst not my favorite park in Asheville, we nonetheless enjoyed a nice hike.

I then made “Crack Pie.” I’ve been binge watching Chef’s Table on Netflix and the most recent season focuses on pasty chefs. I particularly enjoyed learning about Christina Tovi and the Milk Bar. I tried a thin sliver of one of the crack pies I made earlier this afternoon and can’t stop thinking about it. Yup, it’s like crack.

5-min AMRAPs; rest 3 min between rounds

  1. Sprint 50m (25m to the end of the driveway and back)
    10 rebounding box jumps, 24″
    5 deadlifts, 155#
  2. Sprint 50m
    10 KB SDHPs, 70#
    4 deadlifts, 175#
  3. Sprint 50m
    5 burpees
    10 power C&J, 75#

This was quite exhausting, particularly after the arduous task of making crack pies (I made two).


  1. 5 rounds + 25m
  2. 4 rounds + 10 SDHPs & 1 DL
  3. 4 rounds + 50m run


“You can’t teach an old dog new tricks.”

That’s bullshit. I’m learning to cook, bake, write a novel, play new songs on the piano, and just be an all around badass.

BTW, I hate when people refer to someone as a “bad ass.” “You’re such a bad ass, Sally!” means something entirely different. Language is important.


Thursday, April 19

Sumo Deadlift
Establish 5RM

I set and achieved goal of 5 @ 320, a 5# PR. Lifts felt okay so I went for and achieved 3 reps @ 340, again a 5# PR. And then I was done.

20-40-60… 160-180-200m shuttle sprints (10m up & back)
2-4-6…16-18-20 24″ burpee box jumps

My goal was to work continuously and, other than an occasional brief rest before beginning box jumps a few rounds, I achieved goal.

Time = 20:56

I rested Friday. And I needed it.

Saturday, April 21

I needed an endurance workout. My coach listened to my needs and programmed the following.

30-25-20-15-10 pull-ups
60-50-40-30-20 strict pushups
90-75-60-45-30 no arm assist air squats
Run 400m after each round

That’s a total of 100 pull-ups, 200 pushups, 300 air squats, and 2K of running.

I completed rounds of 15 & 10 pull-ups as well as 60, 45, & 30 air squats in unbroken reps. I didn’t complete a single round of pushups in unbroken reps, but completed no fewer than 4 at any one time. Running after air squats is never fun.

I kept track of time each round, recording times of 11:32, 21:17, 29:42, 35:06, & 40:34. That’s consistent.

In addition, every last rep was good. I don’t count shitty reps. I also ensure that I don’t execute shitty reps.

Sunday, April 22

Jeff and I began our day by taking Luke for a long walk at the Arboretum. We then had KK donuts. I had forgotten how much I dislike KK donuts.

21-15-9 unbroken deadlifts @ 135#
Immediately row 500, 350, & 150m after each round of DLs; rest as needed after row

18-12-6 unbroken deadlifts @ 185#
Row 500, 350, & 150m after each round

19-9-3 unbroken deadlifts @ 225#
Row 250, 150, & 100m after each round

12-6-1 unbroken deadlifts @ 275#
Row 250, 150, & 100m after each round

How absolutely exhausting, and that very last DL felt like a 1RM attempt. That’s 124 deadlifts. Talk about quantity and quality…

I truly enjoy strenuous strength/conditioning workouts that aren’t timed. There is far less risk of injury and there’s just the right amount of rest.

As I’m currently obsessed with the music of “The Greatest Showman,” I listened to the soundtrack all three workouts.






Fifteen cubic yards of mulch was delivered to the house Thursday morning, and I spent most of that and the next two days loading and unloading the wheelbarrow. I was exhausted by the end of each day. I must also be getting old, as I also felt slightly sore and even finished working before the sun set. Dammit.

I also spent time making the fence on the East side of the property (the only part of the fence that isn’t new) look more presentable. I should’ve probably just bought a new fence, as that task was also exhausting.

I did NOT run a 5K Friday, Saturday, or Sunday. Friday because I was exhausted, Saturday because I unexpectedly took a trip to Tennessee to retrieve a friend’s sick adult child (and I’ll be driving to TN tomorrow to return him to the Appalachian Trail), and Sunday because it rained most of the day. And I just didn’t feel like to today. It’ll be the first challenge that I haven’t completed and, well, I’m okay with that.

Running is the only thing that causes pain.

Sunday, April 15

Row 10 strokes for meters
1, 2, 3, 4, 5, 4, 3, 2, 1 65# bear complex
Maximum time handstand hold

This was surprisingly challenging and just the type of active recovery that I needed.

For bear complex neither hands nor feet moved, i.e., I didn’t drop the bar or change grip and feet remained in same position. As both hands and feet should.

I was pleased with rowing, as I rowed 161, 171, 180, 182, 183, & 191 meters the first 6 rounds. I closed my eyes for duration of remaining rounds, focusing on just feel and the sound of the chain, and rowed 194, 201, & 202 meters. Yay! I held handstand for 5 seconds at the longest. Boo.

10-20-30-40-50 unbroken double unders
1-2-3-4-5 burpees

Uhm, the burpees were rest. So there’s that.

I messed up round of 30 but fortunately missed reps in the lower numbers.

Time = 4:35

Monday, April 16

11 rounds for time; rest as needed between rounds
6 reps of press, bent over rows, hang power cleans, and stiff-legged deadlifts
Begin @ 65# and increase weight 5# each round
Hands and feet may not change position

This was tough, and my forearms were on fire when all was said and done. The presses, of course, became more and more challenging as the weight increased. I did indeed successfully complete last round @ 115#. That’s also a total of 66 reps of each activity. Times ranged from 50 (first and last rounds) to 41 (sixth round).

But I wasn’t done…

Row 100 calories; complete 3 strict T2B at the top of each minute

Oops, I forgot to begin with T2B. Oh, well. After first round, I usually began rowing at around 20 seconds after the start of the minute and rowed between 9 and 10 calories in remaining time. Damper was set at 1.

Time = 9:45

Tuesday, April 17

5 rounds for reps
Bodyweight floor presses
Chest to bar pull-ups
Strict HSPUs

I weighed myself prior to workout and am happy that I’ve lost a few pounds. I’m at 146, just 3 pounds heavier than goal.

FP: 10, 10, 10, 9 & 8; 47
C2B pull-ups: 12, 12, 10, 9, & 9; 52
HSPU: 2, 3, 3, 3, 3; 14

Total = 113 reps

My strength with floor presses has significantly improved! I’d like to complete benchmark WOD Lynne but would also like a spotter for BP.

I paused between FP and pull-ups but only the length of time it took me to move barbell out of the way.

Oh, and Luke didn’t want me to start FP the 4th round and then decided to rest on the gym mat the 4th and final rounds. And that’s more than okay!

Trust Her

Friday, April 6

As I knew I’d be traveling the next couple of days and that I may not have access to standard gym equipment, I made sure to get in a very good work today. And I did just that. My workout consisted of nothing but thrusters, wall ball shots, and ring dips.

I began with 10 thrusters @ 65#, 10 WBS @20# (always with 10′ target), and 10 unbroken ring dips. I rested briefly between activities (just a few seconds to transition and catch my breath) and paused between sets, often reviewing the recording to ensure proper form and execution.

I completed 6 additional rounds, increasing the weight on the barbell by 5# each round but keeping the weight of the WB the same and continuing to complete 10 unbroken ring dips. Thus, I had completed a grand total of 70 reps of each of the 3 activities, working my way up to 10 thrusters @ 95#, by the end of the 7 rounds.

I then completed 5 thrusters at 100, 105, 110, & 115#, 5 WBS @ 25#, and 5 strict ring dips (with no bend in knees) for a grand total of 90 reps of each of the activities.

I then completed 3 thrusters at 120, 125, & 135#, 3 WBS @ 30#, and 3 strict and weighted ring dips @ 30, 35, & 40# for a grand total of 99 reps.

I finished with single thrusters @ 140 # 145#, single WBS @ 30, but continued with 3 strict and weighted ring dips @ 45 & 50# for a grand total of 101 thrusters and WBS and 105 ring dips. And that was more than enough work, you know, as the grand grand total was 307 reps.

I hate thrusters.

Jeff and I traveled to PA to visit my mother who is recovering from surgery. I didn’t have time to run my Friday 5K. And that’s okay. Read on.

Saturday, April 7

Jeff and I were awake at 8 and, after a light breakfast, worked out in the Best Western “gym.” Jeff used the elliptical as I ran 5K on the treadmill.

So as to make it interesting, I increased my pace as the distanced increased, ending at 8.9 mph. Fun? Hardly. I hate running on a treadmill much more than I hate thrusters or even rowing.

Monday, April 9

1 strict L-sit C2B pull-up
1 deadlift, beginning at 245 & increasing weight 10 each round to 335# 
1 strict HSPU

2 strict and unbroken L-sit C2B pull-ups
2 deadlifts, beginning at 245 & increasing weight 10# each round to 315#
2 strict and unbroken HSPUs

3 strict and unbroken L-sit C2B pull-ups
3 deadlifts, beginning at 245 & increasing weight 10# each round to 285#
3 strict and unbroken HSPUs

This was tough. That’s a total of 39 reps of each of the 3 activities. I deadlifted almost 10.5 tons. Yes, tons. And no failed reps of any of the activities.

I then played the “Target Practice” game on the rower. Gah!


I’ve almost completed the DuoLingo Spanish lessons, so I’m delighted that the app was just updated to include additional levels, e.g., more vocabulary, phrases, very tense practice, etc. Sueno en Espanol.