Lots o’ balls

I rested Wednesday, and it was good. And much needed. Three consecutive days of burpees left me feeling slightly sore. I also knew that I was going to be completing 4 consecutive days of workouts that include wall ball shots. And I dislike (but don’t hate) wall ball shots.

Thursday, July 19

150 RFT of medicine ball burpee + medicine ball clean + wall ball shot (20# & 10′)

This was more challenging than one would imagine, as having to complete 1 wall ball shot at a time, and always beginning with a medicine ball clean, tended to slow me down and somewhat throw off my rhythm. I did work steadily, completing rounds of 10 until the last 20 unbroken reps.

Time = 24:17

That’s about 10 seconds a rep. I did rest briefly between rounds of 10 reps, often wiping the sweat off of the ball(s). See what I did there?

Friday, July 20

75 (85) RFT of strict HSPU + 155# DL + wall ball shot (20# & 10′)

Uhm, I doubted that I had completed 75, when in fact I had, and completed an additional 10 rounds. I completed 75 rounds in a time of 27:49 and 85 rounds in 31:04. I had no failed reps, and I was surprised that I was able to do that many strict HSPUs without failing. Deadlifts felt easy the first 50 or so reps and then began to feel heavy.

I eventually had to place a towel on gym mat, as my hands began to dangerously slip when I set up for HSPU. And that’s never good.

Saturday, July 21

‘Twas a rainy morning, but I nonetheless took Luke and Cinna for walks. ‘Twas also a chilly 62 degrees.

I then made 4 dozen white chocolate chip cookies and 2 dozen cocoa devil’s food cupcakes. I made boiled white frosting later in the afternoon, resulting in cupcakes covered in frosting and topped with a cookie. Delicious!

30 RFT of 5 unbroken T2B + 15-second strict plank hold + 5 unbroken wall ball shots (20# & 10′)

It was kinda sorta nice to complete continuous reps of WBS, although I did begin all 30 rounds with a medicine ball clean. I had no failed reps. Much like with HSPUs the day before, I surprised myself by completing all rounds of T2B in unbroken reps.

Time = 26:54

That’s about 55 seconds a round, including the 15-second handstand hold. Given the time it took to transition between activities, I’m pleased with performance.

Sunday, July 22

Four days streak, bitches! I took Luke and Cinna for long and short walks, respectively. I then enjoyed two delicious “old fashioned blueberry muffins” and made using the Sunny Point Cafe cookbook. Next? The garage/gym with Luke.

Uhm, my abs were sore. One hundred-fifty knees to elbows reps will do that to you.

11 RFT
11 calorie row
9 Russian KB swings, 53#
7 Abmat sit-ups
5 wall ball shots, 20# & 10′

My programmer is awesome. And this workout, whilst not overly challenging, was nonetheless just what I needed. In fact, I’d put this in the category of active recovery.

I focused on rowing 20 strokes/minute and 1 calorie/stroke, and was generally successful.  KB swings presented no issues, and all rounds (as with remaining activities) were completed in unbroken reps. Sit-ups were the most challenging, you know, because of sore abs.

And more wall ball shots. But honestly, 5 unbroken reps felt kinda sorta easy.

I chuckled a few times whilst looking at Luke, who stationed himself in front of the rower. He certainly knows how to relax.

Time = 24:56

I rested briefly, and then set up 10m course on 5th Ave. in front of neighbor’s house. I like the course because it’s 10m uphill and (duh) 10m downhill.

11 unbroken & strict pushups
5 shuttle sprints, 10m forward and 10m backward

This was quite exhausting. Luke joined me for part of the workout, and I then asked him to sit at the end of our driveway and wait for me to finish. He did just that.

Time = 5:26



Burpees Galore!

Sometimes you just have to mix things up. I decided I would program three consecutive days of burpees. I’ll let you faithful readers do the math for both accumulated reps and accumulated time. It’s a shit-ton.

Sunday, July 15

10, 1-legged burpee + pull-up

Time = 1:35

10 burpee + 3 unbroken T2B

Time = 2:31

10 burpee to medicine ball + twist + HSPU

Time = 1:58

11 (because I lost count) burpee + 4 windshield wipers

Time = 1:57

10 wall crawl (nose to wall) + 15-second headstand hold

Time = 2:45

10 burpee + WBS (25# & 10′)

Time = 1:17

10, 8-count burpee + 100m (50m out & back) shuttle sprint

Time = 5:52

10 burpee to KB + Russian KB swing, 70#

Time = :55

10 weighted & twisting burpees, 45# 

Time = :51

Box jump inverted pushup + burpee + box jump, 30″

Time = 2:30

10 parallette pass through burpees, i.e., end with jump & clap

Tme = :50

Monday, July 16

21 burpee + deadlift, 185#

Time = 3:15

36 plate burpees, 45#

Tme = 4:30

45 burpee + strict ring dip

Time = 7:17

51 burpee + strict T2B

Time = 8:56

21 burpee + strict HSPU

Time = 4:54

27 KB SDHP, 70#

Time = 3:27

Tuesday, July 17

10 burpee + 10 unbroken dus

Time = 3:20

Talk about getting the heart racing…

AMRAP 3:20
20# medicine ball burpee + medicine ball clean

Score = 35 reps

AMRAP 3:20
Burpee + parallette hop over (l) 
Burpee + parallette hop over (l) 
Burpee + parallette hop over (r) 
Burpee + parallette hop over (r) 

I set up the parallettes so that I could complete a burpee between the 2 stations.

Score = 40 reps

AMRAP 3:20
Burpee to sandbang + sandbag clean + twisting hop over

Score = 21 reps

21 reps burpee + 10m uphill sprint + 10m downhill & backwards sprint

Time = 4:05

The neighbors think I’m crazy.

21 burpee + lateral box jump (20″) + twist

Twenty-one reps both l & r sides, so 42 total burpees.

Time = 5:44

21 “yoga” burpees
1. hands to floor
2. feet to plank
3. chest to floor
4. back so feet on floor and cobra
5. tuck toes and push up to plank
6. down dog
7. plank
8. jump feet to hands
9. jump and clap

Talk about a shoulder burner…

Time = 3:18

Thursday, July 19

I took Luke for a long walk at the Biltmore. It was a somewhat cool 68 degrees, and we both enjoyed ourselves.

Establish 2RM

I completed 2 reps @ 139#, a mere 1# PR. And I’ll take it. As I often said, when you push you should pull.

Weighted pull-up
Establish 2RM and 1RM

Fifty-five pounds for 2 and 64# for 1. PRs, both. So there’s that.

150 reps
Medicine ball burpee + medicine ball clean + WBS (20# & 10′)

This. Was. Tough. I completed in 15 sets of 10 unbroken reps, and didn’t miss a single shot. Yeah! In addition, I had a negative split, and completed the reps in 24:17. Give it a try.



Christmas in July

Friday, July 6

Twisting Burpees & 10m shuttle sprints

On the beach! Yup, as Fort Fisher wasn’t all that crowded, I was able to get in a beach workout. As it was miserably hot, I completed the burpees and sprinting in shallow water. This certainly helped keep me cool! I completed all rounds in unbroken reps in a time of 20 minutes and change.

Saturday, July 7

Run 3 miles, pausing every .2 of a mile to complete 20 air squats

I ran 1.5 miles up and back at Echo Park. ‘Twas again a very hot day. I completed in 30 minutes and change. Air squats got significantly more challenging as the workout progressed, but I nonetheless completed in unbroken reps.

Monday, July 9

24 RFT
2 strict HSPU
4 box jumps, 30#
24 unbroken double unders
rest 40 seconds between rounds

Forty seconds was more than enough rest the first 10 or so rounds and barely enough rest the last 10 or so rounds.

Total time = 34:24. Rounds took from 30 to 40 seconds to complete, depending on how quickly I both began and completed double unders. ‘Twas a mind f@ck.

Tuesday, July 10

5 DL 275#
10 burpees

A mainsite WOD. I completed in 6:46. That was tough.

45 ring rows with feet on box and body parallel to ground

Time = 5:16. I completed as many 11 and as few as 4 unbroken.

15 RFT
1 wall crawl (nose to wall)
15-second headstand hold

Talk about a shoulder burner. I completed in 11:57. Headstands got surprisingly difficult, and I fell out of the 14th round and had to restart.

Wednesday, July 11


10 RFT
5 calorie row
5 HPS @ 65#

Time = 8:50

50 RFT
Burpee + stiff-legged DL + BoR + PC @ 95#

Time = 12:37

Max rep unbroken & strict pushups (only resting briefly in plank position)
1-2-3-4-5-4-3-2-1 (complete as many rounds as necessary but must finish with PC) PC @ 110#
10-min time cap

I completed 25, 10, 12, 12, 11, 12, 10, 8, & 6 pushups for a total of 106 reps and in time of 9:42; thus, 1-2-3-4-5-4-3-2 PC for a total of 24 PCs.

Thursday, July 12

Christmas in July
1 100m sprint
2 strict and unbroken HSPU
3 unbroken C2B pull-ups
4 FS, 100#
5 K2E
7 WBS, 20# & 10′
8 BJ, 27″
9 FP
10 Russian KBS, 70#
11 DL
12X12 (144) double unders

This was tough, and I was a sweaty mess from start to finish. I’m glad that I pushed weight to 100#. The dus were perhaps the most challenging of the activities, as I was pretty spent by the time it came to complete reps. I didn’t look forward to SDHPs, WBS, or FS any of the rounds. HSPUs and K2Es were perhaps the easiest of the activities.

Time = 39:40



Saturday, June 30

Whaaaat? Two days not working out? Yup, and I both needed and enjoyed the rest. I was in Boston presenting training. Was the training a success? I’ll let you guess the answer to that question.

Floor presses, bent over rows, back squats @ 65, 75, 85, 95, & 105#
Rest 2 minutes between rounds

OMFG, this was tough, for even though the reps got fewer and the weight only got 10 pounds heavier each round, it felt like the reps didn’t decrease but that the weight increased 100 pounds each round. That might be a slight exaggeration. But just slight.

Rounds took 5:07 5:00, 3:59, 2:46, & 1:06 for a total accumulated time of 17:58. The only round that I completed in unbroken reps was, well, the last round. And even that was tough. It also didn’t help that it’s hotrnfk here in NC.

Uhm, and that’s 150 reps of each activity. Uhm, and I could hardly walk the rest of the day.

Sunday, July 1

I took Luke and Cinna for walks, then Jeff and I enjoyed breakfast at King Daddy’s and took Luke for another walk. He’s spoiled.

My quads are so sore that I could barely walk. Oh, and it’s still hotrnfk here in NC.

Today was all about 45s.

45 6-count burpee T2B

Time = 6:46

Yup, count-6 was T2B. I needed the active recovery from all of yesterday’s pushing.

45 KB SDHP (53#) & box jump with full squat landing (20″)

Time = 6:09

Yup, I needed the active recovery from all of yesterday’s pulling and squatting.

45 Abmat sit-up + back extension + 20m (out and back) shuttle sprints

Time = 18:30

Yup, I needed full body active recovery.

Tuesday, July 3

As I taught in the morning and then we spent the rest of the day traveling to Wilmington, I didn’t work out Monday. A day of rest is always nice.

I worked out at Hugh McRae Park. The weather was hot and humid.

10-min ARMAP
5 pull-ups
10 pushups
15 air squats
20 Abmat sit-ups

I completed all activities in unbroken reps. Score = 6 + 5, i.e., 30 pull-ups, 60 pushups, 90 air squats, & 120 sit-ups.

5 “walking” parallette dips
10m sprint
5 burpees
10m sprint

Time = 4:45

That was tough, as my arms were already tired

Run 1 mile, stopping every .10 of a mile to complete 1, 2, 3…8, 9, 10 air squats and pushups (alternating activities)
Run 1 mile, stopping every .10 of a mile to complete 10, 9, 8…3, 2, 1 air squats and pushups (alternating activities)

My goal was to complete in 20 minutes. I did not achieve my goal, finishing in 20:10. Uhm, but as often the case I may have completed too many reps.

Wednesday, July 4

Jeff, Luke, and I spent the morning at Fort Fisher, and then Luke and Jeff joined me at Hugh McRae park for another workout.

Every 10 seconds for 11 rounds
2 strict T2B
5 scary (over wooden parallel beam) lateral hops 

45 6-count burpee with K2E

Time = 7:57

Jeff walked Luke, so I did rounds of 10 lunges (5/leg), sprinted to them, and did another round of lunges, completing 11 total rounds and about a mile run.

Fun, fun, fun!



The last mile is the hardest…

Sunday, June 24

I had an upset stomach Saturday; thus it was best that I didn’t work out. I felt much better Sunday morning. Jeff and I took Luke for a walk in the park and then to the dog park, and then enjoyed breakfast at Earth Fare. I then took Cinna for a walk (and what’s fast becoming a daily ritual).

I programmed an endurance workout today, and it nearly killed me. Seriously. I nearly died. It’s been a very long time since I’ve felt light-headed whilst working out. Today was such a day.

Run 400m
Then 5 rounds*
1 strict HSPU
3 K2E
5 pull-ups
9 WBS (20# & 10′)
Run 800m
Then 5 rounds*
1 strict HSPU
3 K2E
5 pull-ups
Run 1200m 
Then 5 rounds*
1 strict HSPU
3 K2E
5 pull-ups
Run 1600m
Then 5 rounds* of 3 reps of HSPU, K2E, pull-ups, HRPU, & WBS*

* Begin round 2 with K2E, round 3 with pull-ups, round 4 with HRPUs, and round 5 with WBS. For example, 1 HSPU, 3 K2E, 5 pull-ups, 7 HRPUs, & 9 WBS, then 3 K2E, 5 pull-ups, 7 HRPUs, 9 WBS, & 1 HSPU, etc. 

1 5 15 25 35 45 400
2 5 15 25 35 35 800
3 5 15 25 35 25 1200
4 15 15 15 15 15 1600
 T 30 60 90 120 120 4000

My goal was to complete all activities in unbroken reps. I missed the final WBS of one of the rounds. Dammit. I also missed the first K2E of one of the rounds. Dammit, dammit. I did transition immediately from K2E to pull-ups for rounds that included those back-to-back activities. I also surprised myself by completing the last 5 rounds of 3 HSPUs in unbroken reps. And the HSPUs were strict, i.e., feet together, heels past mark on wall.

I ran E on 5th Ave. to Michigan and then back for 400, 800, and 1200m runs. (You figure it out.) There was a woman sitting in her car, engine on and air conditioner running and with the window cracked. Why was the window cracked? Because she was smoking. Gross. She was at about the 125/225m mark, so I passed her two times each 400m. Gross, gross. Even though the mile from our house is much more challenging (due to hills) than 400m repeats, I chose to run the last round by heading N on Michigan toward Haywood and turning around at the half-mile mark. As I was finishing the run a man was standing beside the parked car talking with the woman, and he stared at me as I approached. Just as I was passing he lifted his shirt and patted his belly. His large belly. His belly shimmied. Like a bowlful of jelly. I imagine their conversation went something like this:

Him: Look at the guy running. Here you are smoking as I’ve done nothing but sit on my ass all morning. (Lifts shirt and slaps belly.) We both could benefit from exercise. 
Her: Yes, we could. Let me finish this cigarette first. 

Perhaps I motived one or both of them to exercise. I know that they both motivated me to continue to exercise. Just telling it like it is.

Monday, June 25

I did burpees gaylore (misspelling intentional, since it’s Pride month and all).

35 3-count burpees to parallette and jump with 180 degree twist over

Time = 2:21

35 3-count burpees to wall ball + jump to and then 180 degree twist over 

Time = 2:25

35 3-count burpees to 13″ stack of plates and jump on and then 180 degree twist over

Time = 2:27

35 3-count burpees and 20m (10m out & back) shuttle sprints with NO stutter step

Time = 7:38

35 rounds
Burpee to stacked plates + burpee to wall ball with jump over + burpee to parallette  with hop over + 20m sprint + hops over parallette, wall ball, & stacked plates

Time = 18:26

I rested only long enough to set up next workout.

That’s more than 30 minutes of work and a total of 245 burpees. I was duhn. Dee. You. Aych. En.


It’s Hot. And Humid.

Monday, June 18

I was wide awake at 5:30. It’s been reasonably cool in the morning hours, so I try to get in a longish walk with Luke. He’s not much for going for longer walks during the day. I can’t fault him for that!

35 bodyweight BP
Headstand hold 10 seconds for each rep

My strategy was to NOT complete many reps each round to ensure that I was able to hold headstand without putting too much pressure on my neck. I set up timer to ensure that I held headstand for requisite time. I completed (150#) in reps of 4, then rounds of 3, with the last two rounds in reps of 2.

When you push you gotta pull.

Cash in 35 pull-ups
Run 200m before rounds of 50, 40, 30, 20, & 10 double unders

Time = 10:14

Wednesday, June 20

Yup, I reseted Tuesday, even though I didn’t teach. I needed the rest, as I was still sore Wednesday. Bench presses get me. They just do.

21 BS @ 125% of bodyweight (185#)
Complete 3, 6-count burpee with freestanding handstand for each BS rep

This was tough, particularly given the continued heat and humidity. Luke did join me in the garage, although he didn’t venture outside. He’s smart like that.

I completed 4 reps the first round, reps of 3 most rounds (including second to the last) and 2 reps 3 rounds, including last. I don’t feel like doing the math. That was also 63 burpees. I certainly didn’t complete the burpees at an exceptionally rapid pace.

Time = 20:16

Thursday, June 21

Uhm, my glutes and hammies were sore, sore, sore! The workout was as much about recovery as it was, well, anything.

11 rounds of 11 calories; rest 30 seconds between rounds

I set the damper @ 5.5 and focused on form, form, form. (Yup, it’s a theme.) I found that the best thing for me to do was to focus on monitor and stroke after calorie was achieved. It did take a stroke to get into things; thus each round took 12 strokes. Time decreased as well, with slowest and fastest 11 calories taking 37 and 32 seconds, respectively. And the fastest round was the last round.

Every 15 seconds for 11 rounds
3 bent over rows @ 95#

Yup, active recovery.

Friday, June 22

I took both Luke and Cinna for a walk this morning.

7 rounds of 3 reps of pull-ups and negative HSPUs

I worked up to 53# pull-ups and 9.5″ HSPUs. I doubt I could’ve gone heavier with pull-ups but couldn’t gone deeper (moister?) with HSPUs. That’s obviously 21 pull-ups & HSPUs. So…

AMRAP 21 minutes
Strict L-sit chest to bar pull-up
10 Abmat sit-ups odd rounds, 10 back extensions even rounds
Strict 6″ negative HSPU with 1-second freestanding handstand at finish
11 Abmat sit-ups odd rounds, 11 back extensions even rounds

Whilst not overly challenging, I was nonetheless a sweaty mess when all was said and done.

Twenty-one. Yup, that was today’s theme.

Score = 14 rounds + 12 reps

That’s 15 pull-ups & HSPUs, 157 sit-ups, and 147 back extensions.



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.