It’s been difficult for me to rationalize blogging about exercise when there’s so much shit going on in the world. I detest tRump, McConnell, and the entire Rethuglican party. There, I said it.

The hypocrisy is astounding, yet expected. Power is evidently more important than people.

3 stiff-legged deadlifts
2 hang power cleans
1 push press
7, 6, 5, 4, 3, 2, 1, & 7 rounds @ 75, 80, 85, 90, 95, 100, 105, & 110#
Run 15m + 10m 95# sled pull sprint uphill + 10m sled pull downhill + 15m sprint after each round

1-2-3-4-5 strict pull-up(s) + strict pushup(s) + 24″ box jump(s)
Run 200m after each round

35 unbroken double unders
Sprint 10m
5 bench presses, beginning at 95# and increasing weight 5# for 13 rounds (155#)

I see far too many people posting group pictures that clearly show they aren’t wearing face masks and/or practicing social distancing. This includes far too many friends who are CrossFitters, and I’m disappointed.

I’m pleased that my presentation for NCSHRM went so well. I’m also pleased with the direction of virtual training that I’ve been providing.

It’s been a long time…

Work has been sporadic, but is starting to trickle in as folks realize training must continue despite the pandemic. I am fortunately very comfortable teaching and leading sessions remotely.

I have completed innumerable workouts since I last blogged, and haven’t rested a day in months. Yup, months. Working out is my outlet, and I think/feel I might go insane if I don’t get in at least a 20-minute workout. I’m enjoying the myxfitness bike (and missing having it at the beach), and particularly like using it for a good warmup.

Run around the block (about 1/3-mile), completing 5 mountain climbers/leg each 10th foot strike (20 foot strikes total)
Run around the block, running forward 10 foot strikes & 10 strikes backwards
Run around the block, running forward 10 foot strikes, twisting 180 degrees & completing 5 mountain climbers and then running backwards 10 foot strikes, twisting & completing 5 mountain climbers

5 reps of strict pushup + strict T2B + strict K2E
10 Abmat situps
5 reps of 10m run forwards + 10m run backwards

Strict L-sit C2B pull-up + 10m sprint; walk quickly to start for recovery
50 reps in unbroken sets (5, 5, 5, 5, 5, 5, 4, 4, 4, 4, 4)

Every 27 seconds for 27 rounds
Strict plate (45#) pushup + plate press + plate squat + plate box jump (27″) + forward roll; jog to start for recovery

10-9-8-7-6-5-4-3-2-2-1-1-1-1-1-1-1-1-1 (i.e., until failure and/or 90% of 1RM) strict presses, beginning @ 45 and ending @ 135#
Complete 7/leg forward lunges after each round

It is beyond my level of comprehension who someone can say they support tRump and support the LGBT and BLM movements. I want nothing to do with any family member or friend who supports that abomination.

Jeff suggested that we get a kitten for Meg. I disagree, as she’s enjoying all of the attention that’s being lavished upon her.

Indoor Biking

I cry myself to sleep and cry myself awake. I’m missing Zac terribly, and am reminded of him constantly. Thus, I need constant distractions. Exercise serves just that purpose, as does cooking, writing, reading, and playing the piano.

Yesterday I did a double, and I haven’t done a double in years.

10 RFT
Row 10c
STRICT L-sit C2B + C2B + pull-up + T2B + K2E
Strict pushup + 10 mountain climbers + strict pushup + 10m sprint; walk to start for recovery

Then later that afternoon

15-min interval on bike
STRICT L-sit C2B + C2B + pull-up + T2B + K2E
15 reps of strict pushup + 10 lateral bar hops
15 reps of 200# deadlift + 10 LBH
15 reps of strict pushup + DL + 10 LBH

Jeff’s myxfitness bike arrived last week, and I’ve been including in workouts most days. Much like any equipment, you get out of it what you put into it.

Today was my first time doing a 45-minute workout on the bike, and it was grueling. I enjoyed (if that’s the right word) looking at heart rate results. I rested and then completed the following.

Strict L-sit C2B pull-up
225# DL
Strict HSPU

Zac would wake me up most morning, asking to be fed. It’s now eerily silent in the wee morning hours. Aaaaand, I keep hearing him meow.

Luke and Meg are acting peculiarly and both are very clingy. Yes, I think about what they must be thinking and feeling, and I find myself saying “I miss him, too” to both of them numerous times throughout the day.

My heart physically hurts, I miss him so fucking much.

The Story of Zac

Nine years ago this month, we adopted Zac and his sister Meg.

Bud, Jeff’s cat (as he adopted him well before we were married) had lived 19 years, and after he died Jeff was so heartbroken that he couldn’t bring himself to adopt another cat. I let him grieve for more than a year, and then gently persuaded him to consider once again adopting.

He had his heart set on an orange, female cat, as that was Bud’s color and gender. We began to visit websites and then began visiting adoption agencies.

During a visit to our local PetSmart, we met many cats. My eye was drawn to a tan and white kitty with beautiful blue eyes. Jeff said, “It’s a male and he’s not solid orange.” The volunteer whispered to me, “And no one is going to want to adopt him, as he only as four toes on one of his front feet.” “No one will adopt him?” I stated incredulously, “Then we’ll take him. He’s adorable.” Jeff gave me one of the looks I’ve grown accustomed to, you know, a resigned look. The volunteer suggested that we visit with him and one of his siblings in a separate room, and as I’ve always been drawn to black and white cats, I asked for his female sibling to join us.

They were wild kitties! We were informed that a large group of cats had been rescued from a women who was a cat hoarder.

I immediately feel in love with Zac, but as I knew he would be Jeff’s cat I wanted to ensure that he liked him as well. He did.

I informed the volunteer that we’d wanted to adopt the tan and white kitty. She said, “Great! You’ll have to wait two months, as we don’t allow kittens to be adopted until they are six months old to ensure that they are properly socialized. Unless two or more are adopted at the same time.” “Great!” I exclaimed. “We’ll take his sister as well.”

Jeff said, “We didn’t ever discuss adopting two kittens.” “The boy can be yours and the girl can be mine,” I replied. And Jeff knows that when my mind is made up, well, my mind is made up. We completed the paperwork, submitted our application, met with a volunteer who ensured we were serious about adopting and had the proper setup, and waited for the arrival.

We had to sign a form stating that both cats would be fixed and vaccinated, that we wouldn’t have them declawed, and that they would ha e a room of their own, as our dog Xander would be residing in the house with us.

The adoption agency had named the kittens, and I can’t for the life of me remember their original names.

Jeff named Zac after Zan Efron. I named Meg after Meg (Megatron) Griffin from “Family Guy.”

Meg and Zac quickly adapted to Xander. And then Xander suddenly became very sick and I had to make the difficult decision to euthanize him.

(As an aside, I immediately cry whenever I think of Xander. I loved that dog with every fiber of my being.)

A month later we adopted Luke, and the Luke, Meg, and Zac have gotten along splendidly from day one.

While both kitties were loving and good natured, Zac had numerous digestive issues. We had to change his diet many times until we found the right mix. Zac was also a voracious eater, and would consume as much food as was put down in front of him. Our vet thought this might be because as a kitten he never knew when he’d have his next meal. Many years ago we began feeding them first breakfast, second breakfast, lunch, and dinner. And treats.

Zac was most definitely Jeff’s cat, and the two of them were inseparable. Zac would often sit on Jeff’s office chair, forcing Jeff to sit on the edge of the seat. Whenever Jeff would lie on the couch he would place a blanket over his lap so that Zac could crawl under the blanket and snuggle with him.

Meg has been my kitty from day one, and continues to be so.

Zac and Meg (and Luke, of course) moved with us to Asheville, and adjusted well. They both enjoyed spending time on the second floor deck, and only needed to be told once or twice that they couldn’t sit on the railing. Such good kitties!

A few years ago, Jeff started traveling extensively. And Zac began spending much more time with me. I don’t know when it happened exactly, but I fell in love with him all over again. We became inseparable, and he would spend hours on my lap while I scratched his head with one hand and rubbed his belly with the other.

Zac would be on my lap and Jeff would call him to him. Zac would look up and towards him, and then put his head back down on my lap. It was sometime last year when Jeff proclaimed “He’s your cat now.”

Two weeks ago, whilst Jeff was at the beach house battening down the hatches, Zac began vomiting. He was still eating, so I wasn’t overly concerned. We took him to the vet, and the diagnosis was a likely hairball. And then he stopped eating. We took him for X-rays, and there was nothing to be concerned about. Yet he continued to show no signs of getting better. We took him to the vet yet again, this time for an ultrasound. And the news was cancer. When the vet said, “Zac isn’t going to be with us much longer” I began sobbing loudly and hysterically. As neither Jeff nor I ever want to see one of our babies suffer, we made the painful decision.

Even though we’re in the midst of a pandemic, the vet had a bereavement room. Jeff said his goodbyes, and I stayed with Zac during his last moments. I knew it would be too painful for Jeff to do so, but I didn’t want Zac to be alone.

I took thousands of pictures of Zac, and for this I’m very grateful. The last video I took is of him purring in my lap. It breaks my heart to watch, yet I can’t stop doing so.

I miss him terribly. I am truly heartbroken, and find it hard to imagine my life without him. Grieving is such a horrible process.


Wednesday | 10 RNFT
35 unbroken double unders; rest as needed between rounds
25 unbroken double unders + 15m sprint; walk to start for recovery

I hit a milestone in that I didn’t miss a single rep. How the hell did that happen?

Thursday | 7X7
HPC + FS + PP + BS + behind the neck PP + BoR + 10m sprint; walk to start for recovery
Rounds @ 65, 70, 75, 80, 85, 90, & 95#

I like workouts where there’s a gradual and consistent increase in heart rate.

Friday | 10 RFT
Sprint row 100m (>40 s/m)
Strict HSPU
Strict C2B pull-up
Sprint 10m
10 unbroken V-ups
Spint 10m
Rest as long as needed between rounds
Unbroken Russian KBS + 10m sprint; walk to start for recovery

‘Twas a humid morning. I ensured that I dried my hands and wiped down the KB during past portion. And that’s 325 KBS, the most I’ve completed in a workout.

Like similar workouts, this was as much psychologically as it was physically challenging. It was interesting to review heart rate, as it was highest during rounds of 24, 23, 22, & 21 reps, decreased somewhat as reps decreased, but then skyrocketed near the end as I wanted to ensure that I completed in under 30 minutes. Uhm, and I did so in under 27.

I made skirt stead with homemade chimichurri sauce, cauliflower soup, and grilled watermelon for dinner last night. So freaking good.

Days Go By

I’m addicted to Taylor Swift’s “folklore.” There, I said it. And I’m counting down the days until the election. The tyrant has to go.

The Bon Appetit Blackout cake is, in a word, phenomenal.

A few workouts that I can recall.

10 RFT
10c row
10 BP @ 115#
Thruster (100#) + 10 sprint; walk to start for recovery
NFT 25 total reps
Strict pu + HROU + ploy PU

10 rounds 1 DL (225#) + 25m sprint w forward roll + 25m jog to start
10 rounds of 2 DLs…
10 rounds of 3 DL…

Strict L-sit pull-up + strict C2B pull-up + strict pull-up + strict T2B + strict K2E + windshield wiper + 10m sprint; walk to start for recovery

20-18-16…6-4-2 med ball (20#) squats and 10m shuttle sprints (110 reps total)
Bike 400m
1-2-3-4-5-6-7-8-9-10 5-second count strict C2B pullups
30-second headstand

For whatever reason, I was thinking about the Peanuts comic strip. I used to purchase the paperback books and read them ad nauseam. I then began thinking about which character I most identify with. Some would likely say Linus (I did suck my thumb until the age of 5), Schroeder (although I didn’t begin playing the piano until high school), or Lucy. Lucy? Yes, as she’s confident and bossy. Definitely not Charlie Brown. I little like Pig-Pen, as I can be rather messy. Or maybe Franklin, as that’s my middle name.

And I decided that I’m most like Schroeder. I don’t particularly care for people, and would much rather spend my time playing the piano (and/or baking, exercising, writing, etc.). Aaaaand women fawn over me, even though I have no interest in them.

No shoes, no shirt, no mask, no services.

Uhm, it’s the 20th of July and this is the first blog o’ the month. Yet I’ve exercised all but one day since I last posted. Yes, I know rest days are important, and I ensure that every few workouts are indeed a “recovery” workout.

Forty-nine percent of white Americans support that monstrosity. Now try to convince me that racism isn’t alive and well in the good ol’ US of A. I’ve recently discovered (although I was certain it was there) deep seated racism in some of my closest relatives. And why is it that the more educated a relative is the more likely they are to be progressive? I just answered my own question.

I purchased a bathroom scale. I haven’t gained any weight during the pandemic. What about you?

I continue to cook and bake, and my most recent success is the French macaron. Boom. My piano playing skills continue to improve almost exponentially. Boom and boom.

I also continue to complete a session of the “Elevate” app most mornings, and have achieved 400/400 on quite a few of the activities, all of them in writing and reading and none of them in speaking or math. Ha! WTF is up with that?

There are, of course, far too many workouts to list, so I’ll just mention a few that I can recall. All were NFT.

5 rounds each of 5 deadlifts @ 185, 190, 195, & 200# + 10m sprint; walk for recovery

1-2-3-4-5-4-3-2-1 strict C2B pull-ups + 10m sprint; walk to start for recovery

10-9-8…3-2-1 strict & unbroken T2B
Begin each round with 10c row in 10 strokes

100/leg alternating leg box (24″) step ups

50 rounds of DL + HPC + hang thruster + thruster + 10m sprint; walk to start for recovery

25 rounds of 10/leg mountain climbers + 10m sprint; walk to start for recovery

1-2-3-4-5-6-7-8-9-10-11-10-9-8-7-6-5-4-3-2-1 ring rows; end each round with strict ring dip

Yup, a hell of a lot of running. Because I fucking love running. Keeps the heart healthy and strong. My focus has been on strength and conditioning. Most days I’ll complete two back-to-back workouts, averaging around 20-25 and 10-15 minutes, respectively.

Lots o’ sprints

I have been working out daily, and most days end with a kicker. A few examples.

5 SHDPs @ 100# + 10m sprint; walk to start for recovery

Stiff-legged deadlift + BoR + HPC + thruster + 10m sprint; walk to start for recovery

5 clapping pushups + 5 mountain climbers/leg + 10m sprint; walk to start for recovery

10 clapping pushups + 10m sprint; walk to start for recovery

jumping air squats + 10m sprint; walk to start for recovery

Today’s main workout was fun!

40-min AMRAP
Bike 400m
Max rep unbroken and strict pull-ups (no rest at full extension)

I easily completed 10 the first round, and completed no less than 6 any round, for a total of 101 reps. And without a second to spare. It took 14 rounds of biking, i.e., 3.5 miles, to complete.

Our next door neighbors are assholes. Keep in mind that I genuinely like the rest of our neighbors, and have become fast friends with J, E, and B&L.

When they first moved next door I went out of my way to be friendly, bringing them baked good and offering assistance. While my assistance wasn’t requested, they certainly didn’t hesitate to ask for “small favors,” you know, like allowing the use of our driveway to park and heavy equipment when they cut down the shade tree for our patio. And signing rights to allow power lines to run in our property to the shitty the home. Oh, and installing a rain barrel (more in a moment) so that rain didn’t run off into their yard by the shitty tiny home they built — and did I mention as close as they were legally allowed to do so to our home? They also requested to tear down the $7K retaining wall that we installed because the railroad ties have creosote. That didn’t happen. And never will.

Yet no request to pay for and install a fence.

D (doesn’t stand for “Dick,” but he is) had the audacity at one point, when describing rain pipes to say, “The pipe is perforated. Do you know what then means, ‘perforated?'” Yes, I fucking know what perforated is. And he asked the same question at least three times.

We’ve had a rainy spring going into summer. We occasionally water the newer plants, and have done so using the garden hose. I had cleaned the deck, and the runoff went into the rain barrel; thus I didn’t want to use the water in it to water plants.

I attached a long hose to the end of our driveway and began to empty the rain barrel, with the water running down the street into a drain. Like it’s supposed to. Yes, it ran in front to their yard, but not INTO their yard. Because I’m not a dick.

I was watching the bees and taking slow-motion pics when D approached. As I was startled, I even said hello, which I don’t usually do. Then the following conversation took place. I’ve included my thoughts in italics.

D: May I ask what you’re doing? (He was looking toward the rain barrel.)
Me: Emptying the rain barrel. Be nice, answer his question. Don’t say “None of your fucking business.
D: Why?
Me: Because the barrel is full. What business is it of yours?
D: Yes, but why are you emptying and allowing the water to run down the road?
Me: D, it’s going into the drain, and not your property. What the fuck does this have to do with you?
D: Are you aware (the exact words he used) that you can use the water from the barrel to water your plants?
Me: Yes, but I choose not to. How fucking stupid do you think I am? Like I didn’t know I could use the water for a variety of reasons?

D then gave me a condescending look.

Me: Just walk away. You are an asshole.

D mumbles something under his breath as he walks away.

Me: Fucking asshole.

Yes, I said that loud enough for him to hear. Later that day I asked Jeff, “Why do you think, knowing that I don’t like him, D approached me today?” Jeff replied, “Because he’s a condescending asshole that thinks h’e better than everyone one.” Nailed it.

And they wonder why EVERYONE but them gets lots and lots of baked goods.

Wonderful World

I am holding out hope that the world is finally changing for the better. Yesterday’s SCOTUS ruling was welcome and long overdue.

10 rounds
100m row + 5 strict pushups + 1 C2B strict pull-up
5 rounds
100m row + 10 strict pushups + 2 C2B strict pull-ups
1 round each of
100m row + 15, 20, 25, 30, & 35 strict pushups + 3, 4, 5, 6, & 7 C2B strict pull-ups

I like workouts that get progressively more difficult. This was just that kind of workout.

5 SDHPs @ 100#
Sprint 10m; walk to start for recovery

30 RFT
KB pushup alternating arm + Russian KBS + 15m sprint + run backwards 15m; begin with L & R arms odd and even # rounds, respectively

10 unbroken clapping pushups
Sprint 10m
Walk to start for recovery

10 rounds | Plate pushup + plate press + plate squat + box jump, 27″ (place plate on box) @ 45#
9 rounds | 2 plate pushups + 2 plate presses + 2 plate squats + 2 box jumps
8 rounds | 3 plate pushups + 3 plate presses + 3 plate squats + 3 box jumps
7 rounds | 4 plate pushups + 4 plate presses + 4 plate squats + 4 box jumps
6 rounds | 5 plate pushups + 5 plate presses + 5 plate squats + 5 box jumps

I’ve just about removed all of the toxic people from my life, although there are a few “mildly” (the term Jeff uses) racist family members. Aaaaaand some not so mildly racist family member that I don’t at all communicate with.

I would like to see EVERY monument removed as well as every military base, city, street, etc. renamed. Glee lasted longer than the Confederacy. A confederate flag isn’t a sign of heritage, it’s an homage to a group of people who owned slaves, who went to war to keep slaves, and who would still like to own slaves.

The CrossFit fallout has grown silent. I have, however, been keeping track of which boxes have and have not disaffiliated. CrossFit is in need of new leadership, anti-racist leadership, and likely a new fucking name.

Whilst failing at math, as was still a very good high school student, excelling in English, science, and (of course) music. My GPA was certainly high enough to qualify for the National Honor Society. My first eligibility was when I was a Junior. But I wasn’t given the award. A trusted teacher took me aside and said that one of the teachers stated that “Paul marched to the beat of a different drummer.” Translation: Paul is gay, and therefore not eligible for the National Honor Society.

To be honest, I couldn’t care less. I had more important things to consider than becoming a member of a group that, well, didn’t resonate with me. Why not? Because I had already been inducted into the Modern Music Masters. And I had a boyfriend. Boom.

I was made a member of the National Honor Society my senior year. I learned that some of my teachers stood up for me and demanded that I be granted membership.

Throughout my life I’ve always had supporters, and most of them have been teachers.


The past two weeks have been, in a word, overwhelming. I’ve experienced deep despair and utter elation. Despair at the way POC are treated and elation at the enormous peaceful protests demonstrating support.

Shit has got to change. And it’s finally beginning to happen. And it only took us 400 years.

And there’s the shitshow that is Glassman. I am utterly disgusted by his remarks as well as his lack of these three words: black lives matter. I’m convinced he watches Fox News and ONLY Fox News. I’m glad that I no longer own a box. If I did, I would disaffiliate immediately. Some boxes are beginning to do just that.

It is beyond my level of comprehension how anyone with even a modicum of morality could support that travesty currently cowering in the baby gate surrounding his residence. Lying sack of shit.

Whew, there’s so much more to say, but instead I’ll record a few recent workouts. Uhm, those that I can recall.

30 RFT
10 jumping air squats + fast 10m sprint; walk to start for recovery

20 RFT
10 strict pushups + fast 10m sprint; walk to start for recovery

30 RFT
5 clapping pushups + fast 10m sprint; walk to start for recovery

For any workout with 10 sprints, I ensured I took a breath every other step. I ended up sprinting about 25m each round, as I also ensured that I ran through the finish line.

It appears that I can easily recall workouts that include running.

11 RFT
Wall crawl
Wall-facing HSPU
11 tRump (i.e., Russian) KB swings, 60#

45 RFT
Strict L-sit C2B pull-up
Strict C2B pull-up
15 unbroken double unders
Strict HRPU
Strict HSPU

25 RFT
4 “rotating” box jumps
5 DLs @ 205#

16 RFT
Bike 400m
11 V-ups
Run 400m

25 RFT
Strict pushup + HRPU + clapping PU + strict PU
5 air squats
Slow & strict C2B pull-up + strict pull-up

9 WBS (20# & 10′)
3 floor presses @ 155#
Run 200m

There were many more workouts that I doubt I’ll ever be able to recall.


It’s Pride month.

I was 19 or 20 when I attended my first Pride celebration that was held, if memory serves, in Pittsburgh, PA. Or somewhere in northern WV. Anywho…

It was incredible being around so many like minded people of all shapes, sizes, colors, and orientations. It was the late 80s, so BIG hair and short-shorts were also in fashion, so there’s that.

What I recall vividly is using the urinal, as it was just a long trough along a wall of the restroom. I had just unzipped when a rather gorgeous man entered and positioned himself beside me, and yes, there was more than enough room for him to allow adequate space between the two of us. Uhm, he chose not to.

And then he glanced down at my penis. Noticing that he did so, I looked toward him. He made eye contact, smiled, and said “Nice.”

At the was the moment that I became pee shy. That moment right there. I have not been able to pee in front of anyone other than my husband (and that’s very infrequent) since that very moment.