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My Last Blog (that you’ll see…)

I have been less than consistent with posting blogs.

111 RFT

  1. Hand to med ball
  2. Jump to plank
  3. Chest to med ball
  4. Jump feet to med ball
  5. Med ball clean + wall ball shot (20# & 10′)
  6. Catch med ball and black on back behind neck
  7. Med ball back squat
  8. Bbehind the neck med ball press
  9. Move med ball to chest, mid-thigh, and then floor

This was grueling. I completed 9 sets of 10 reps, a set of 11 reps, and finished with a set of 10 reps.

Time = 28:53

Complete 65 presses @ 65% of 1RM in unbroken sets (no rest at top of press or on shoulders); row same # of calories in same # of strokes, e.g., 7 presses then 7 calories in 7 strokes


65 strict C2B pull-ups in unbroken sets switching grip (normal, right palm forward, left palm forward) each set; rest exactly 30 seconds between sets

Again, a grueling workout. I completed presses in 2 sets of 7, 2 sets of 6, a set of 5, 3 sets of 6, a set of 5, and finished with a set of 2 reps. I was concerned that I wouldn’t be able to row 2 calories in 2 strokes. And rowed 3! I usually rowed at least an additional calorie each round.

Time = 17:40

I completed 7, 6, and 4 pull-ups, followed 3 sets of 3 reps. Then 2, 3, 2, 2, 3, 1, 1, 3, 3, 1, 3, 3, 1, 3, 3, 1, & 1 reps. Normal (both palms forward) was the hardest and right palm forward was the easiest to complete. Twenty-three rounds, thus 11 minutes of rest.

Time = 14:26

10 rounds @ 75#
– Strict HSPU
– Strict L-sit C2B pull-up
– Strict K2E
– “Bear” complex (PC + FS + PP + BS + behind the neck PP); bring bar to shoulders, mid-thigh, and then floor after each round
9, 8 7, 6, 5, 4, 3, 2, 1 rounds @ 80, 85, 90, 95, 100, 105, 110, 115, & 120#, respectively; rest 90 seconds between rounds

Holy shit, this was tough. That’s a total of 55 reps of each activity. The first HSPU at the beginning of each round was much easier than subsequent rounds.

Running times: 7:47, 16:16, 23:53, 30:45, 36:48, 44:47, 46:18, 50:04, 52:55, and 54:58.

Row 250m AFAP

Time = 48.1 (42 strokes/minute)


11 RFT
100m row sprint (goal 20 seconds or fewer)
5 twisting burpees

Time = 13:47


Singles to 90% of 1RM

I easily worked up to 135# (which used to be a HUGE struggle).

Today (Tuesday, November 13)

11 RFT
– 9 no rebound box jumps, 24″
– 7 Russian KB swings, 53#
– 5 box jumps
– 3 kipping K2E

Time = 15:38


Sumo deadlift
Singles working up to 90% of 1RM

I completed reps @ 205, 225, 245, 265, 285, 295, 305, & 315#


I truly enjoyed “A User’s Guide to Cheating Death” hosted by Tim Caulfield. Whilst not a direct quote, Tim emphasized that, regardless of the type of activity, everyone should find something they enjoy doing. This includes, of course, yoga, swimming, hiking, running, weightlifting, CrossFit, kickboxing, etc.

I’ve found something that I enjoy doing, and, much like running, I enjoy doing it alone. I will continue to exercise and work out in my home garage/gym, and I will continue to enjoy doing so.

What I won’t continue doing is sharing the workouts publicly. Yes, I’ll continue blogging, as I truly enjoy both writing and reminiscing. I no longer feel compelled to share.

So, there’s that.



Sunday, November 4

Bench Press

I completed 5X7 but can’t recall heaviest weight. Maybe 165? Dammit. I do know it wasn’t a PR (and that wasn’t my intent).

10-min AMRAP
Cluster @ 95# + 5 barbell hops (forward, backward, forward, backward, forward)

This was miserable. I had completed 18 reps a few seconds after the 5-min mark so I set a goal to complete 36 reps. I did, but the struggle was real. That’s 180 hops with 72 of them being blind and backwards. Gah!

Strict & Unbroken HSPU

My goal was 11, as my PR was 10, and I achieved 12. You can say I’m an overachiever.

Monday, October 5

10 RFT
5 strict T2B
25 unbroken double unders
1 wall crawl

Time = 11:26

All rounds unbroken. Boom.

10 RFT

  1. Bend over and place hands on floor.
  2. Jump feet to strict plank.
  3. Mountain climber both legs.
  4. Grasshopper both legs. 
  5. Return to plank.
  6. Jump feet to hands.
  7. Jump and clap.
  8. Complete strict HSPU.

Time = 3:56. No failed reps. Boom.

10 RFT
10-second headstand hold into 20-second strict plank

Time = 5:31

‘Twas a brief rest on my knees after plank and before starting headstand. I should write dialogue for gay porn.

Tuesday, October 6

Whilst not a tsunami, there was a blue wave. Thank god. The man is an embarrassment.

3 HPC + 3 PP + 3 BS + 1 behind the neck PP @65#; 15-second hang from pull-up bar at the start of each round

Time = 13:00

That’s 34 reps.

That was tougher than I imagined it would be. I did complete all rounds of barbell work without changing hand position or dropping barbell Boom.

Strict ring dips & SDHP @95#

Time = 6:40

Wednesday, November 7

10 RFT
Run 100m (50m up & back)
Immediately complete 3 unbroken deadlifts, beginning at 225 and increasing weight 10# each round

Thus, the last round was at 315. And the last rep felt like a 1RM attempt. “Stand up, lock your knees, squeeze your butt!” I should write dialogue for gay porn. Did I already mention that?

30 burpees (with pushup) + K2Es

I had completed 15 reps at 2-min mark and set goal to finish in 4 minutes. I worked consistently while increasing intensity and finished in 3:35. Because I’m just that good.



One Hundreds

I rested Sunday, even though I really wanted to work out.

Monday, October 29

4 rounds
Run 400m
And 3 sets
– 5 stiff-legged deadlifts, 65#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
3 rounds
Run 400m
And 2 sets
– 5 stiff-legged deadlifts, 75#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
2 rounds
Run 400m
And 1 set
– 5 stiff-legged deadlifts, 85#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
1 round
Run 400m
And 1 set
– 5 stiff-legged deadlifts, 95#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
1 round
Run 400m
And 1 set
– 5 stiff-legged deadlifts, 100#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster

I needed and endurance workout, and an endurance workout this was. I programmed with the intention of working for about 40 total minutes. Done.

Times: 16:48; 11:10; 5:56; 3:59; 3:46 for an accumulated time of 47:39 and work time of 39:39.

Boom. Just a few seconds shy of 40 minutes.

The most challenging part was, of course, the strict presses (although hang muscle cleans were almost as equally challenging).

Tuesday, October 30

100 strict L-sit C2B pull-ups, beginning each rep with dead hang


100 strict HSPUs

I set a goal to complete both pull-ups and HSPUs in 25 minutes or fewer. I had to work hard to ensure that I did so.

While I was generally able to complete more reps of HSPUs than pull-ups each round, I had to rest longer between sets of HSPUs. For example, I only completed 6 pull-ups compared to 9 HSPUs at the start of the activity.

I completed 6 pull-ups the first set, then 14 sets of 3 reps. I completed set of 2 reps until the very last 10 reps. Yup, singles.

I did miss one rep. Dammit.

Time = 23:33

I completed 9 strict HSPUs, followed by set of 4, 4, 3, 4, 4, 4, and then sets of either 3 or 2 until (you guessed it) last 10 reps. I had completed 50 reps in a time of 12:23.

I was worried that I wouldn’t be able to complete all 50 reps in fewer than 25 minutes, so I didn’t let myself look at the clock. BIG mistake, as I failed the very last rep! I counted to 10 before attempting again and nonetheless met my goal.

Time = 24:31

Wednesday, October 31

Uhm, yeah, so my upper body felt a wee bit sore.

Tabata row for max calories

I nearly died.

I rowed 7 calories the first 6 rounds and then only 6 calories the last 2 rounds. Dammit.

Score = 60 (true tabata score of 6)

100 strict Toes to Bar

No better way to stretch out the upper body than by hanging on the rig! As I knew I would need less rest and recovery time, I set a goal to complete in fewer than 12 minutes.

I completed a set of 11 followed by a set of 6 reps. I then completed 3 sets of 5 reps, 4 sets of 3 reps, 11 sets of 3 reps, and all remaining sets in reps of 2. No singles today!

Time = 11:35


(I made ghost cupcakes for the neighborhood kids. Aaaaand some of the parents. Ha! I also made biscoff cookies. Deliciousness.)

Thursday, November 1

A blustery and unseasonably warm day. For a change of pace, I worked out in the morning.

Complete a burpee each time “Roxanne” is sung; hold handstand remaining time

Always a good warmup.

100 burpee + 24″ strict box jump

For box jumps, I ensured that I landed with both feet on the box and in a squat with elbows between knees. I stepped down for each rep, alternating legs halfway through workout.

My goal was to complete in unbroken reps. My strategy was to work at a steady pace, only picking up the pace during the last 15 reps. I had completed 50 reps when the clock read 7:58, so I set a goal to complete in fewer than 16 minutes, i.e., negative split.

Time = 15:35



Rainy Days and Mondays (as well as Tuesdays, Wednesdays, Thursday, and Fridays)

Tuesday, October 23

Row 100 strokes for maximum calories; complete burpee at top of each minute

I rowed 115 calories, 2,069m, average of 10 strokes/min and in time of 12:55; thus 12 burpees total.

1-2-3…13-14-15-15-14-13…3-2-1 mountain climbers/leg with burpee at beginning of each round

Holy shitballs, this was tough on the abs. I set a goal to complete all rounds of mountain climbers in unbroken reps, and the struggle was real.

Time = 13:32

Wednesday, October 24


I completed sets @ 65, 75, 85, 95, 105, & 115

1-2-3…13-14-15-15-14-13…3-2-1 air squats with strict C2B pull-up at the beginning of each round

Dear god, that was tough. That’s 240 air squats and 30 pull-ups in a time of 8:50.

1-2-3…13-14-15-15-14-13…3-2-1 Abmat sit-ups with strict HSPU at the beginning of each round

This was tougher than the air squats and pull-ups! I completed in 17:44 with unbroken reps of sit-ups and no failed HSPUs.

Thursday, October 25

100 strict ring dips in rounds of unbroken reps (no pausing between reps)
Accumulated total of 50 strict pushups
DL @ 315#
Rest 1 minute between rounds

I completed 15 strict ring dips the 1st round, 10 the 2nd round, 9 the 3rd and 4th rounds, 8 the 5th round, and 7 reps the remaining 7 rounds. Yup, 12 rounds total. Uhm, and deadlifting 315# at the end of the round (instead of at the beginning, as a weak-ass athlete might do) was particularly challenging. I did pause a moment to put on weightlifting belt and set up for lift.

I told myself to do half of the number of reps of ring dips when completing pushups; thus, I didn’t keep a running total. And I completed 55 pushups. Ha!

Total work time = 12:15 (Accumulated time 23:15.)

Friday, October 26

It rained all last night and all day today. Ick. I worked out in the garage with the garage door closed. I retrieved the space heater from the storage closet and heated the garage before beginning my workout. I was also wearing sweatpants (over shorts) and a long sleeve shirt (over tee) when I began. Fortunately, I was able to partially disrobe during the workout.

Every 20 seconds for 63 rounds (21 minutes)
DL + HPC + PP + BS + behind the neck PP + BOR @ 65#

My fourth day working out, so I went light on the weight but “heavy” on the reps. Each round took about 10 seconds, so 10 seconds of work and 10 seconds or rest.


Uhm, yeah, so I forgot to post some earlier workouts. Here goes!

Thursday, October 11

I took Luke for a rainy walk at Carrier and then took Cinna for a walk in the neighborhood. ‘Twas soggy. Very soggy.

9-min AMRAP
1 strict burpee + 1 mountain climber (l/r = 1 rep) + 1 jumping lunge (l/r = 1 rep) + 1 deadlift @ 185# + 15 LBH

~ Rest exactly 3 minutes ~

7-min AMRAP
1 strict burpee + 1 mountain climber (l/r = 1 rep) + 1 jumping lunge (l/r = 1 rep) + 1 deadlift @ 185# + 5 LBH

~ Rest exactly 3 minutes ~

7-min AMRAP
1 strict burpee with 2 pushups + 2 mountain climbers (l/r = 1 rep) + 2 jumping lunges (l/r = 1 rep) + 1 deadlift @ 225# + 10 LBH

~ Rest exactly 3 minutes ~

5-min AMRAP
1 strict burpee with 3 pushups + 3 mountain climbers (l/r = 1 rep) + 3 jumping lunges (l/r = 1 rep) + 1 deadlift @ 275# + 15 LBH

Wowza, this was a gasser. BTW, I often adjust workout during the workout, and today was no exception. I had planned on completing same rep scheme for all rounds, i.e., 1 of all reps and 5 LBH, but decided to make it more challenging by increasing reps. And it worked, as the 9-min round was much easier than than the 5-min round, and this had little to do with weight of deadlifts.

I completed 25 reps + burpee + mountain climber + jumping lunge the 1st round, 13 reps + burpee with 2 pushups + 2 mountain climbers + 2 jumping lunges the 2nd round, an 7 rounds + burpee with 3 pushups + 3 mountain climbers the last round.

That’s 48 burpees, 76 pushups, 76 mountain climbers, 73 jumping lunges, 45 deadlifts, & 360 LBH. I. Was. Dead.

Friday, October 12

It’s Fall. I took Luke and Cinna for a walk at Carrier Park, and I had to wear a hoodie. And gloves. Dammit.

1 strict pull-ups
2 strict K2E
3 45# sandbag squats
4 (2/leg) sandbag box (20″)  step-ups

Each round took about 30 seconds. This was the active recovery that I needed.

5-min AMRAP
5/leg grasshoppers
5 Russian KBS, 53#

Exhausting. I completed 12 rounds + 5 reps.



Some recent workouts and in no particular order….


Complete the following 6 activities every 10 seconds, increasing weight by 10 or 5# each round:
Sumo deadlift
Power clean
Sumo deadlift high pull
Power clean & jerk
Power snatch

Thus, for first round complete SDL @ 0:00, PC @ 0:10, SDHP @ 0:20, etc. I completed rounds @ 65, 75, 85, 95, 100, 105 110, 115, 120, & 125#. Even the PS @ 125 felt solid.

This was truly a test of patience and fortitude, as I knew each round ended with the most difficult of lifts, the clean and then the power snatch. Quite the challenging workout. My programmer is a fucking genius.

~ Then ~

Complete the following activities every 11 seconds:
Burpee + strict pull-up 
Burpee + C2B pull-up
Burpee + strict T2B
Burpee + strict K2E

That’s 84 burpees. Just 84.


– 5 unbroken WBS, 20# & 10′
– 25 unbroken double unders
– 10 unbroken WBS
– 25 unbroken dus
– 15 unbroken WBS
– 25 unbroken dus

Time = 15:50

That’s 110 WBS and 300 double unders. Yup, all unbroken and I didn’t have to restart any round.


1-2-3…13-14-15 tricep burpee to KB at start of round + Russian KBS, 53#

Thus, 1 burpee + 1 KBS, 1 burpee + 2 KBS, 1 burpee + 3 KBS, etc.

That was tough. Time = 5:45

~ Then ~

1-2-3…13-14-15 burpee with hands on DBs + DB suitcase DL, 35# DBs

Time = 5:32

~ Then ~

2-4-6…26-28-30 burpee + LBH 

Time = 5:11

That’s only 45 burpees. Ha!


For time
As many rounds as it takes to complete 100 strict T2B
Sprint row 100m in no more than 20 seconds 
Then immediately complete as many strict T2B as possible with no rest between reps, i.e., no hanging from bar for more than a second
Rest 1 minute between rounds

I completed a total of 18 rounds with 3 rounds of 7 reps, 3 rounds of 6 reps, 8 rounds of 5 reps, 6 reps, 5 reps, and 4 reps. Yup, I got in a round of 6 reps both the 15th and 17th rounds, as I wanted to ensure that I didn’t have to complete a few rounds as possible.

I completed all rounds of rowing in 20 seconds, often averaging 40 or more strokes/min at 1:35

Time = 13:55 work time.

Try it. It was tough.


10 rounds NFT (because I forgot to start the clock)
Row 100m
5 pull-ups
Row 100m
10 pushups
Row 100m
15 air squats

Yup, Cindyish. As my sister Cindy and my mother were visiting, I thought it only appropriate.

That’s 3K of rowing, folks, as well as 50 pull-ups, 100 pushups, and 150 air squats. ‘Twas satisfyingly exhausting.


1 strict pull-up
2 strict K2E
3 sandbag air squats, 45
4 (2/leg) sandbag step-ups, 20″

Each round took an average of 30 seconds. The step-ups got exhausting.

~ Then ~

5-min AMRAP
– 5/leg grasshoppers
– 5 Russian KBS, 53#

Score = 12 rounds + 5 reps

My core was on fire. On fire!

Sunday, October 21 (Today)

‘Twas a chilly 40 degrees when I worked out.

As many rounds as it takes to complete 100 strict ring dips
Row as many calories as possible in 10 strokes
Then immediately complete 5 deadlifts (185 for 5 rounds, 205 for remaining rounds)

Then immediately complete as many strict ring as possible with no rest between reps
Rest 1 minute between rounds

I completed 10 total rounds, rowing 11 calories the first 3 rounds and 12 calories the remaining rounds for a total of 117 calories and I rowed 12 strokes/min the first 8 rounds and then 11 & 10 strokes/min the last 2 rounds. I rowed between 189m (the 1st round) and and 202m (2 rounds) for a total of 1,972m. I competed 3 rounds of 11, 5 rounds of 10, and then 9 & 8 strict ring dips for a total (obviously) or 100 reps.

Deadlifts felt heavy. Good…

~ Then ~

5X3 working up to 95% of 3RM

I completed sets 245, 275, 295, 320, & 340#. All sets felt great, but I stuck to programming and didn’t attempt new 3RM. Because that’d be stupid. Stu. Pid.




Sunday, October 7

Some days I just need a 20-min AMRAP, and today was just such a day.

20-min AMRAP wearing 20# weight vest:
—3 strict ring dips
—5 strict & 3” negative pushups
—7 45# (barbell) back squats

This was tough. I managed to complete all round of ring dips in unbroken reps, and even this became a struggle to do as the clock ticked down. I completed all rounds of BS in unbroken reps as well, beginning with a power clean & jerk and ending with a behind the neck push press, i.e., I didn’t drop the barbell off of my back. Because that’d be a stupid thing to do. I only completed the first 5 or 6 rounds of negative pushups (hands on 45# plates) in unbroken reps, and then did most of the remaining rounds in reps of 3 & 2. The last rounds was singles. Gah!

I completed the 16th round with time running down, and I knew I’d only be able to complete another round at the most, so I made a conscious decision to NOT move a circle on the abacus. And I’m glad that I didn’t, because I complete the 7th BS of the 17th round just as the clock chimed. Had I moved a circle it’s unlikely that I would’ve been able to do so.

3 rounds for max reps:
Strict T2B, K2E, Abmat sit-ups for 30 seconds, rest 30 seconds
Strict T2B, K2E, Abmat sit-ups for 25 seconds, rest 35 seconds
Strict T2B, K2E, Abmat sit-ups for 20 seconds, rest 40 seconds
Strict T2B, K2E, Abmat sit-ups for 15 seconds, rest 45 seconds
Strict T2B, K2E, Abmat sit-ups for 10 seconds, rest 50 seconds
There is no rest between rounds

I obviously like this rep scheme. I completed T2B, K2E, and sit-ups the 1st, 2nd, and 3rd rounds, respectively.

This was very challenging.

Strict T2B: 10, 8, 7, 5, & 4; 34
K2E: 12, 8, 9, 6, & 6 (with 3 failed reps along the way); 41
Sit-ups: 16, 14, 12, 10, & 8; 60
Grand total = 135

Uhm, and I was too sore in both chest and abs to work out on Monday. That hasn’t happened in a while!

Tuesday, October 9

I knew I needed to program something that would allow active recovery. Burpees it is!

Calorie row

My goal was to row the same number of strokes as calories, and I’m pleased to report that I did — and even rowed an additional calorie many of the rounds. I did, however, reset the rower each and every round. I also completed burpees in unbroken reps.

Time = 21:47

I felt much better after the workout.

Wednesday, October 10

I didn’t have time to work out until the late afternoon, and it was moist. M-O-I-S-T.

25 rounds NFT (but with 20-min time cap)
TNG clean + power clean + hang power clean + press + push press + power jerk @ 95#

This certainly felt like a metcon. I complete the 25th rep at 17:44. I then rested until the 20-min mark and continued.

I was slightly between all activities, i.e., I received bar for press and then completed dip for push press.

TNG clean + power clean + hang power clean + press + push press + power jerk beginning at 100# and ending at press failure

I set a goal to complete round @ 120, did so and completed round @ 125, and then failed press @ 130#. I had become too exhausted to continue.

I focused on proper form and execution from start to finish.

6:35 AMRAP
5-10-15… air squats
1-2-3… burpee pull-ups

Why six minutes and 35 seconds? Why not!

I completed through round of 30 air squats (all rounds in unbroken reps) + 16 additional air squats. That’s 96 squats and a mere 21 burpee pull-ups.