11 & 20-30-40

Friday, May 3

I began the day with a 6-mile walk in Pisgah National Forest. Yup, with Luke and Cinna.

Wearing 20# weight vest and using 30# DBs
10 RFT
Run 100m, holding DB in r or l hand and alternating hands @ 50m turnaround
Odd-number rounds
– 5 DB HPC&J r hand
– 5 DB HPC&J l hand
– 5 DB BoR r hand
– 5 DB BoR l hand
Even-numbered rounds
-10 manmakers, alternating arms

This was exhausting. I had to keep reminding myself to lead with my junk whilst running.

Saturday, May 4

11 RFT
Run 40m (20m up and back)
HPC, 95#


11 RFT
1-2-3…9-10-11 Run 40m (20m up and back)
2-4-6…18-20-22 K2E


11 RFT and Reps
Max reps unbroken (NO resting) HRPU
Run 60m (30m up and back)

That’s 4,620m total, or just under 3 miles. Boom.

I completed all HPC in unbroken reps. As I should have. I completed K2E in unbroken reps through the round of 18. That surprised me, as my abs were on fire. I completed 21, 11, 11, 10, 10, 9, 9, 8, 8, 9, & 10 pushups for a grand total of 116.

Sunday, May 5

A rainy day in the mountains! I nonetheless took Luke and Cinna for a walk. A moist walk.

The almost 3 miles of shuttle sprints left my legs tired. Uhm, and the pushups left my arms tight and sore. So….

Every 50 seconds for 21 rounds
1 strict HSPU
2 strict C2B chin-ups
5 45# barbell back squats

This was just what I needed, and I felt better after than I did before the workout.

Row for calories
Abmat sit-ups

I rowed a calorie per stroke, with the magic s/m being 18 to 19. No slacking for me, yo. I also worked continuously and in unbroken reps for sit-ups.

While rowing I was once thought how much I enjoy working out alone, and how I’ll likely never work out in a group setting ever again.


This is going to be a busy week, as final grades are due at AB Tech aaaaand I’ll be finalizing preparations for the BeautyX Summit in Dallas.

I continue to be annoyed by people who use outside voices inside. For that matter, I am annoyed by people who use outside voices outside. I guess I’m just annoyed by people. There, I said it.

I’m binge watching Crazy Ex-Girlfriend. Cheri Oteri is hilarious!

If I were Thanos, anyone with a disfluency (that she or he could overcome if she or he took the time and effort to become consciously competent) would, well, you know.

I received a message from a student: “What would my grade be if I didn’t take the final?” My response: “You can determine that as easily as I can.” Boom.


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

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. MaƱana.

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.