Wednesday | 10 RNFT 35 unbroken double unders; rest as needed between rounds ~Rest~ 10 RNFT 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 ~Rest~ 10 RNFT Sprint 10m 10 unbroken V-ups Spint 10m Rest as long as needed between rounds ~Rest~ 25-24-23…3-2-1 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.
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# ~Rest~ 25 RNFT Thruster (100#) + 10 sprint; walk to start for recovery ~Rest~ 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…
25 RNFT 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) ~Rest~ AFAP 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.
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
NFT & TNG 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.
I have been working out daily, and most days end with a kicker. A few examples.
25 RNFT 5 SHDPs @ 100# + 10m sprint; walk to start for recovery
50 RNFT Stiff-legged deadlift + BoR + HPC + thruster + 10m sprint; walk to start for recovery
10 RNFT 5 clapping pushups + 5 mountain climbers/leg + 10m sprint; walk to start for recovery
20 RNFT 10 clapping pushups + 10m sprint; walk to start for recovery
30 RNFT 10 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.
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.
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.
The asshole needs to be banned from all social media. There, I said it. Lies, lies, lies…
Wednesday, May 27
11 RFT 10c fast row 5 unbroken BP @ 135
Just what I needed.
Thursday, May 28
81 RFT Strict C2B pull-up Box jump, 24″ Sprint 10m (5m up and back) ~Rest~ 9 RFT 5 burpee + twisting jump over barbell 5 DL @ 155#
I worked continuously throughout both workouts, and it was just what I needed. Average heart rate was 155 and 147 for parts 1 and 2, respectively.
I can’t stop thinking about the pervasive racism that exists in our country, and how the idiot in chief exacerbates the situation. I’m sad, angry, overwhelmed, and a whole plethora of other emotions. And now they are tear gassing and shooting rubber bullets at protesters in Minneapolis. Uhm, but armed protesters were allowed into the MI capitol. Uhm, and what’s the one distinguishing factor among the two groups? JFC.
Another CrossFit story…
I visited yet another box in NJ, and was made to feel anything but welcome. I was basically ignored by the members and the coach. Anywho, the metcon was a partner WOD, and is often the case folks were allowed to choose their partners. Everyone had partnered up but two of us, a young man (who informed me that it was his first week as a member of the box) and me. As I can’t recall his name, let’s call him James. James was well over 6 feet and weighed well over 225 pounds.
The metcon included partner carries. The coach said, “James, you two don’t have to do the workout Rx, as I can’t imagine that he’s (pointing to me) going to be able to carry you.” I didn’t say a word, but instead asked James to extend his right arm. I grabbed him by the wrist, squatted, and placed him on my shoulder. The coach said, “Okay, but I doubt you’ll be able to carry him.” I sprinted to the other end of the box.
And guess what else? James and I posted the fastest time for the workout and we did all rounds as prescribed. Don’t underestimate someone based on their appearance.
And don’t fucking judge someone based on their race.
Memorial Day WOD Cash in 21 strict L-sit C2B pull-ups 21 strict HSPUs Then Run 5K Complete 6-count burpee after 5-10-15-20-25-20-15-10-5-10-15-20-25… steps per leg For second half end burpee with jump and twist 180 degree jump to left and then to right
Yup, up and down and up and down and up and down (you get the picture) the burpee ladder. This was tough. And a very good workout. I have no idea how many burpees I completed, but ’twas a shit-ton.
Tuesday, May 26
Every 33 seconds for 30 rounds* 2 strict ring dips + 2 strict HPSUs 2 strict HSPUs + 2 deadlifts @ 190# 2 DL + 2 ring dips Repeat sequence * Complete 1 burpee at the start of rounds 7-12; complete a burpee at the start of each activity for rounds 13-18; complete 2 burpees at start of rounds 19-24; complete 2 burpees at start and 1 burpee before 2nd activity for remaining rounds ~Rest~ 9 RFT 30-second plank hold 9 power TNG power snatches
Still staying at home. Still avoiding physical contact with others. Still pissed off at POS. Biden wearing a mask should be celebrate and not ridiculed. Twitter should do more than include fact-check.
5 RFT R-arm DB pushups + DB row + DB thruster + DB box step 10m sprint forward + 10m sprint backward X 5 (100m total) L-arm DB pushups + DB row + DB thruster + DB box step 10m sprint forward + 10m sprint backward X 5 (100m total)
10 RFT 10 Abmat situps 10 unbroken double unders
Fast and furious.
I’ve made TWO strawberry and rhubarb pies. TWO PIES!
It is an absolute shitshow in CB in regard to social distancing and wearing face masks in public. We stopped by the local Harris Teeter and it was if there wasn’t a global pandemic. And who is it that only females will wear a mask? Does it make you more masculine if you, you know, kill people? I just don’t get it.
There are some coaches who truly influenced who I am as a (former) CrossFitter, and perhaps the best coach I had was JW. So much so that every time I do double unders I think of him, as he advised me to start double unders with, uhm, a double under!
As is often the case, I haven’t blogged in days. And that’s okay. I also rested yesterday. And that’s more than okay.
9 RFT 3, 2, & 1-count dead hang chest to bar pull-ups, mixing grip each round 15 LBH 3 floor presses, beginning @ 135# and increasing weight 5# each round 9 RFT 3, 2, & 2-count dead hang chest to bar pull-ups 15 LBH 3 floor presses, beginning @ 150# and increasing weight 5# each round 9 RFT 3, 3, & 2-count dead hang chest to bar pull-ups 15 LBH 3 floor presses, beginning @ 150# and increasing weight 5# each round 9 RFT 3, 3, & 3-count dead hang chest to bar pull-ups 15 LBH 1 floor press beginning @ 165# and increasing weight 5# each round
Sounds complicated, I know. For pull-ups, count of “one-one thousand + C2B + two-one thousand + C2B + one-one thousand C2B.” For last round all three C2B pull-ups began with 3-count dead hang.
Left, right, and both palms forward for rounds 1, 2, and 3, respectively.
15 RFT 7 HPS @ 75# Sprint 10m Wall-facing HSPU (with incline walk from driveway to fence) Spint 10m 7 burpees Sprint 20m
I did the following workout this morning (May 21) whilst at CB.
A number of years ago, I visited a CrossFit in northern NJ. As was most often the case, coaches and members ignored me prior to the start of the workout, i.e, no one greeted me or made me feel welcome.
The metcon was 21-15-9 225# deadlifts and pull-ups. I warmed up my the deadlift and had 225# on the barbell. The coach approached me and said, “Lower the weight. That’s too heavy for that many reps, and only the elites will be deadlifting 225 pounds.” “I can deadlift 225 pounds for 45 reps,” I replied. “Then show me 10 reps.” I did, completing them fast, unbroken, and with proper form. “Replace the 45s with a 25 and two 10s, and be ready to drop the weight if I instruct you to do so,” the coach said. Okay, then, I did as I was told. He then said, “You can substitute ring rows for pull-ups or use a band.” “I don’t need a band for pull-ups.” You guessed it; he replied, “Then show me 10 pull-ups.” I did.
The metcon began, and I was the first to finish. And the coach watched me like a hawk. Oh, not only was I the first to finish, it was the last class of the day so I was also at the top of the leaderboard for the entire day.
Did the coach say kind or congratulatory words to me? Fuck, no. He was visibly upset, as I posted a faster time than the elite athletes. Including him.
I’m very happy that I no longer own a CrossFit, because I don’t like what I’m seeing going on right now. Specifically, the call to sign a petition to open local boxes. The argument is that class size would be limited, equipment would be cleaned, and there would be little risk for exposure.
I call bullshit. First, CrossFit is group exercise, not usually individuals exercising alone. Second, I couldn’t get seasoned athletes to listen to requirements for the workout, let alone take turns going to the plates to load up the bar, keeping a distance of at least 6′ apart, and cleaning up after themselves. And don’t get me started on the cleanliness of the restrooms. I vomit a little in my mouth when I think of the bathroom door handles.
And I kept a clean box. I attended many that were, in a word, filthy. I contacted MRSA after scraping my leg on a plyometric box at a CrossFit. MRSA. That’s some serious shit, folks.
I also don’t think 6′ is far enough apart, as when you work out you tend to violently exhale and expel all sorts of shit. Will running not be included in a workout? If so, how do I ensure that I keep proper distance from all other runners? What if I’d like to pass someone, but there isn’t enough space to do so? And I’d like to see people say 6′ apart when doing pull-ups, rope climbs, wall ball shots, etc. It’s not as easy as it sounds.
And you won’t be able to give each other the dreaded high five. Or a slap on the ass. Or a hug.
Most importantly, we all should know by now that you can be asymptotic and transmit the virus to others who can then transit the virus to friends and family members. I don’t want to even imagine that I would put the desire to attend a session over the life of a member or a member’s family and friends.
Many will disagree with my sentiments. You’re entitled to your opinions, and I’m entitled to mine. Just be sure to post your opinion on your own damn blog.