I admit to being a wee bit sore and quite spent after three consecutive days of 40-minute workouts. I enjoyed my day of rest on Wednesday, although I didn’t like that my flight from Greenville to Newark was delayed almost three hours.

I was aware early to prepare for the first day of training in the Big Apple. I’m happy to say that the training went well. I’m kinda sorta good at teachin’ that there public speakin’ and alls.

I worked out after grading outlines. The gym at the Tuscany hotel is quite nice. The nicest part? I was the only one working out!

Thursday, June 14

5 rounds
200m row
10 6-count burpees
10 DB thrusters from the hand position
10 rounds 
100m row
5 6-count burpees
5 DB thrusters from the hand position

What a gasser! I did have to set up DBs on lower level but enjoyed skipping up and down the stairs.

Time = 29:19

I had intended to work out Friday before a day of training but, alas, I did not. ‘Twas an exceptionally long day, as my flight was once again delayed. I didn’t get home until after 2 in the morning.

Saturday, June 16

My ass was dragging, and it took positive self-talk to drag said ass to the gym/garage. I’m glad that I did, as the workout was just what I needed.

Every other minute for 10 rounds
5 strict presses, increasing weight 5# each round

I began at 65#. Uhm, and completed 11 rounds, completing last round at 120#, 6# less than PR. My arms were tired. But that didn’t keep me from doing thrusters! Make that clusters.

Cluster @ 95# + lateral barbell burpee + 5 LBHs

What a cluster fiesta! See what I did there?

Time = 18:50

Sunday, June 17

I was awake at 6. I fed the kitties, took Luke for a long walk around the neighborhood, went grocery shopping, and then baked a coconut cake. As the cake was cooling on the racks, I worked on my rack. Not really, although I have bench press programmed for later this week.

EMOM for 32 rounds (2 miles)
Strict and freestanding HSPU + 100m sprint + high box jump

Each round took about 30 seconds, which was just enough time to set up box and more than enough time to recover.

16 rounds (1 mile)
100m sprint + 315# deadlift

I was shirtless (I know, right?!) and wore weightlifting belt. I focused on sprinting very quickly and then immediately setting up for a heeeeeaaaaaavy deadlift.

Time = 8:20

Uhm, and that’s faster than some of you can run a mile of shuttle sprints.

I was spent. I had a cold glass of chocolate milk as my recovery. I then showered, had a light lunch, made the frosting for the coconut cake, and then enjoyed a slice.


3 X 40

I’m not recording many of my workouts, e.g., 20/10 tabata DB hang power cleans (score = 10), 10/10 tabata mountain climbers (score = 12 r&l), 100, 90… 10 r&l steps on treadmill @ 7:30 mpm pace and 10, 9… 1 50# DB burpess (time = 12:13).

Oh, wait, I guess I just did.

The gym at the SF hotel consisted of a treadmill, broken bike, elliptical, and a strange assortment of DBs. And just enough space for that equipment. I did quite a few additional squats, pushups, sit-ups, and burpees in my hotel room.

Presentational Speaking training was a success. I travel to NY this week and Boston the last week of the month.

Sunday – Tuesday, June 10 – 12

40-min AMRAPS

100m row
2 strict HSPUs
4 pull-ups
8 HR pushups
16 Abmat sit-ups
32 air squats

See what I did there? This was tough, particularly when the air squats arrived.

Score = 12 rounds + row, 2 HSPUs, & 1 pull-up
1200m row
26 HSPUs
49 pull-ups
96 pushups
192 sit-ups
384 air squats

Yes, all bodyweight. Yes, much volume. Yes, a shitload of squats.

5 reps each of:
Stiff-legged deadlifts
Then 25 unbroken double unders

As there was, again, much volume, I kept the weight at a light 75#. Uhm, light at the beginning of the 40 minutes but increasingly heavy as the workout progressed. In addition, HPC, PP, and BOW were TNG. My forearms were on fire!

Knowing that I had to do unbroken dus was a MF. I did, however, complete all rounds in unbroken reps and therefore didn’t have to redo any reps. Yay for that! I had completed just under 10 rounds at the 20-minute mark so I set a goal to complete 20 rounds. I surpassed that goal.

Score = 20 rounds + 18 reps
105 DLs, SDHPs, & HPCs
103 PP
100 BOR
500 double unders

3 reps each of:
Ring rows
Russian KB swings, 53#
Medicine ball cleans, 20#
Box jumps, 20″
Then 100m sprint (50m up and back)

Again, see what I did there? Just 3 reps allowed me to work consistently and with little rest. Once again a high volume. I had completed just over 18 rounds at the 20-minute mark and set a goal to complete 39 rounds.

Score = 39 rounds + 15 reps (just 100m shy of 40 rounds)
120 reps of all activities and 3,900m run. Uhm, that’s just 100m shy of 2.5 miles of running.

I was a sweaty, blathering mess. And happy!

I don’t recommend that many folks complete 3 back-to-back endurance workouts. And certainly not some of the fools that I call friends. You know who you are.


BTW, three training attendees took me aside on three separate occasions to ask me if I had ever been told that I look like Stanley Tucci. That shit never gets old.



Thursday, May 31

Yup, the last day of the month, and what a month it’s been! It’s looking like Jeff and I will see each other a half a dozen days in June. I’m looking forward to the trips to SF and NY.

Today’s workout was kind of a MF. I’ll let you figure out that acronym.

50-40-30-20-10 unbroken dus & headstand hold

I determined that if I missed a du I had to start again. From the beginning. A very good place to start! Yup, ’twas a MF. Aaaaaand, I didn’t miss a single rep.

25-20-15-10-5 unbroken dus & unbroken with rebound 24″ box jumps

I once again didn’t miss a single rep of dus and, whilst it was close a couple of times, I both rebounded and fully extended hips for all of the box jumps.

20-18-16-14-12-10-8-6-4-2 unbroken dus
10-9-8-7-6-5-4-3-2-1 95# cleans

Holy shit, Batman, double unders after full squat cleans is no joke! No missed reps.

That’s a total of 335 dus, 75 box jumps, and 55 cleans. I was a soaking wet mess when all was said and done.

My legs and ankles were a wee bit sore, so I rested Friday.

Saturday, June 2

Whaaaaat? Two consecutive days of NFT workouts? I don’t mind if I do.

— DL @ 135#
— FP @ 95#
— Presses @ 65#
— Lunges @ 65#
— 10 calories row; 30 sec rest between intervals

Low weight and high volume. Yes, it’s possible to get in a a very good workout without lifting heavy shit.

And I was quite spent after each activity. Why no squats? Uhm, I mentioned that my legs were tired. Lunges were active recovery, albeit grueling.

I played around with rowing for calories, kipping the damper set @ 6.5. Conclusion? Fewer meters, faster pace, higher strokes. For example, I could row 10 calories in 10 strokes in about 30 seconds. The very last interval I went all out, rowing in 15 strokes but in a fast time of 21 seconds.


When it’s over it’s over. For example, once I quit teaching at NCSU and Meredith, I never stepped foot on the campuses again. When I stopped running in races I quit cold turkey. It’s highly unlikely that I’ll return to Apex (unless absolutely necessary). It’s also highly unlikely that I’ll ever step foot in a CrossFit again. So there’s that.


Uhm, yeah, so like I haven’t been posting lately. Why? No reason. The Summer semester at AB Tech has begun, and I’m enjoying teaching Public Speaking and Interpersonal Communication. I’m also getting used to teaching in 1:20 increments.

I binge watched all of “13 Reasons Why” season 2. Wow. What an emotional rollercoaster ride. I think/feel that the 2nd season was even better than the 1st.

Okay, recent workouts. “Murph” the Saturday before Labor Day. The mile run from the house is brutal. Bru. Tal. Burpees & deadlifts. Press 3RM PR. Yada, yada, yada.

I rowed the day after Murph, and it was just the active recovery that I needed. I completed 25 calorie rows for time, adjusting the damper settings. I discovered that, whilst rowing at damper setting 1 is certainly the easiest, rowing with damper setting at 7 allows me to row 25 calories in the fastest time and with the best feedback. Good to know!

I rested Memorial Day, as our good friends Thom, Evelyn, and Tijuana visited. And a lovely visit it was!

Tuesday, September 30

I kept it light. I felt much better after than before the workout.

Every 30 seconds for 20 minutes
PC + FS + PP + BS + behind the neck PP (i.e., “Bear” complex)
Rnds 1-10, 65#; rnds 11-20, 70#; rnds 21-30, 75#; rnds 31-40, 80#

Truly just what the doctor ordered. I should have a medical license.

Wednesday, September 31

7-min AMRAPs

A. 1 strict pull-up + 1 strict T2B + 1 PS + 1 HPS (75#)

I completed 19 rounds and a negative split, having completed just over 8 rounds at the halfway mark.

B. 2 strict K2E + 1 PC + 1 HPC + 1 HPC&J

I completed 17 rounds + 2 reps and, once again, with a negative split.

C. 1 6-count burpee + 1 DL (185#) + 100m sprint

I completed 14 rounds + 2 reps with a few seconds to spare. Yup, negative split.

D. Unbroken & strict ring dips; 1 DL (275#) after each round

I completed 57 ring dips and 11 DLs, completing 10 unbroken ring dips out of the gate and no fewer than 4 reps any rounds. And all were strict.  Deadlifts were heavy.

Luke was with me the entire humid and sweaty time.




Just what the DR ordered

My memory is somewhat foggy, as I spent the last week engaged in debauchery. Not really. I did, however, join Jeff and some of our (and some of really just his, if truth be told) friends at the New Onyx resort in Punta Cana. ‘Twas Jeff’s 50th birthday bash.

I missed Luke, Meg, and Zac terribly. I can’t be away from them for more than a couple of days hours minutes.

The following consists of some of the workout that I did at the New Onyx gym. I’m pleased to say that the resort had a rather nice facility (Abmats, free weights, kettle bells etc.dd). We tended to go at 8 am and that also seemed to be the busiest time of the day. That’s understandable. Start the day with a workout. As the gym was often filled with tourists the asshole count was often high.

I also consistently observed folks doing reps without using full range of motion, particularly pull-ups and pushups.

The following is a description of some of the workouts I completed. Some, but not all, as I didn’t record nor can I recall many.

20-min AMRAP
5 pull-ups
10 pushups
15 air squats

The biggest challenge was having enough space to work. Oh, and not hitting my head on the low ceiling.

I didn’t have my abacus so I may have forgotten to count a round. I either completed 25 or 26 rounds + 1 pull-up.

8-rounds Tabata (30;15)
7 DB HPC (25#)
7 sit-ups
7/leg mountain climbers

How many rounds? I can’t recall.

100, 90, 80…30, 20, 10/leg steps at 6 mpm pace
10, 9, 8…3, 2, 1 DB burpee deadlifts (45#)

Time = 13:12

I kept the treadmill running, and starting and ending the sprint was often a challenge.

10-min AMRAP (I think it was 10 minutes)
Odd-numbered minutes burpee pull-ups
Even-numbered minutes burpee toes to bar

That was tough! Sixty-three reps.

10, 9, 8…3, 2, 1
1-armed DB KB thrusters (1 rep = both arms)

As the heaviest KB the resort had was 35#, well, that’s the weight I used. That was tough. Time = 7:43

Every 30 seconds for 10 minutes (20 rounds)
DB manmakers, 20#

Tough. I was exhausted.

Tabata Treadmill Sprints

I completed the first tabata at 6 mpm pace. I rested briefly and then began the next tabata at 10.1 mph and finished at 10.8 mph. Uhm, that’s a 5:33 mpm.

The gym was crowded and I used the only available treadmill. I felt sorry for the females on both sides of me, as I did indeed sweat.

And then it happened. Yup, some dude wanted to know what I was doing, if I was a runner, what app I was using, etc. Uhm, same dude did really shitty pushups two days prior. I was on vacation so I was nice. Nice for me, that is.

14-min AMRAP
DB burpee deadlift + HPC&J (25#)

My goal was 50 reps and I got 58. I don’t know how. The power jerks got heavy. 

5 deadlifts
20 lateral bar hops

2 reps shy of 7 rounds. What a gasser.

Bench Press
10 pull-ups immediately after each round

Uhm, the weight was in KGs so I didn’t even bother to attempt to discover what I was lifting. I just knew that the last round was heavy.

And some dude asked, “Are you using that bench?” Uhm, as I was using the bench. Asshole.

Partner WOD
50 RFT
Burpee + pushup + jumping jack + sit-up + handstand

Whaaaat? A partner WOD? Yes, because Kelli (and Bill) attended the soiree and Kelly often worked out with Jeff and me. I completed odd- and she completed even-numbered rounds. Time = 11:51.


Jeff and I enjoyed a Gator excursion during our visit. Unfortunately, the Gator kept falling out of gear and, well, stopping. About a third of the way through the ride the staff was kind enough to swap and provide us with a much more powerful Gator. And much faster! Jeff and I were both laughing at the top of our lungs as we drove through the rather expansive mud puddles. Jeff drove after our swim but, after driving for just a short amount of time, stopped the Gator and asked me to drive. “Why?” I asked. “Because you enjoying driving a lot more than I do.” True. Very true.

Jeff and I also enjoyed a spectacular zip line excursion. I take that back. I enjoyed the zip line excursion but Jeff did not. It sometimes boggles my mind how little I fear heights and how much of a thrill seeker I am.

We had the most fun at a water park that also include zip lines. I jumped off of the highest deck! And without a care in the world.

I finally got to watch “Black Panther” on the plane ride to the DR and “Lady Bird” on the plane ride home. BP, while enjoyable, didn’t live up to the hype. LB was an extraordinary film.

I’ve come to the conclusion that I most enjoy movies that don’t use the soundtrack to manipulate my emotions, foreshadow the plot, or insist that I listen. I’m not going to explain. Suffice it to say that the soundtrack to “God’s Country” and LB were much better than the soundtrack for BP.

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.