One Minute


Metcon (AMRAP – Rounds and Reps)
10, 2-min rounds; rest 2 minutes bewteen rounds
– 5 parallette pass throughs
– 25 double unders
– 1 bar muscle up

Begin each round where you left off the last round, e.g., if you had completed 18 double unders before mandatory rest called, begin next round with count of 19.

Rx+ = 50 double unders AND ring muscle ups.

As Jeff is in town for the weekend, he coached the 9:30 session. This was a challenging workout!

I completed Rx+ and also completed most rounds in unbroken double unders as well as all rounds in unbroken pass throughs.

Score = 15+25

That’s 750 double unders, 80 pass throughs, and 15 muscle ups. Whew!


My right shoulder hurt a little, so I didn’t complete programmed workout on Sunday.

11 reps of the following:
– Tire jump throughs (2 jumps per rep)
– Russian KB swings (53)
– GHD sit-ups
– 10m lacrosse ball shuttle sprints  

All activities in unbroken reps in a time of 17:45.

For shuttle sprints, I placed a lacrosse ball on top of traffic cone and would run with ball every other sprint. Uhm, it ended up being 12, 10m shuttle sprints, as I ended up at the cone farthest from the tire.

I chose to rest on Monday. My body needed it.


Front Rack Lunge 

Take up to 20 minutes to work up to heaviest set of 3/leg

As Darren was the only attendee at the 7 am session, I joined him for the workout. ‘Twas a delight.

I completed sets @ 95, 115, 125, 135, 145, 155, 160, & 165. Front rack forward lunges are tough, but it’s a great way to build a beautiful booty. You’re welcome.

Metcon (Time)

Front squats @ 55% of 1RM (130#)

Uhm, this was exceeding difficult, perhaps because I’m still recovering from illness, perhaps because 75 reps of anything is difficult, or perhaps because the combination of activities was challenging. Perhaps, perhaps, perhaps.

I completed all rounds of pull-ups in unbroken reps. I also completed rounds of (going up and down) 3, 6, and 9 FS as well as 12 (going up) FS in unbroken reps. I completed round of 12 going down in reps of 7 & 5 and round of 15 in reps of 10 & 5. Shit got heavy.

Whilst I did complete very last round of 3 FS in unbroken reps, something very peculiar and out of the ordinary happened.

I finished last 3 pull-ups, glanced at the clock and determined that I could finish in 10 minutes if I could complete last 3 FS in 15 seconds. No problemo.


I fell on my ass, albeit a very plump and nicely shaped ass, the very first rep. I thought, “Dammit, you didn’t get under the bar. Just power clean the next rep.” I attempted and failed a power clean. I thought, “Dammit, this is a waste of time. What the f@ck is going on? Do a full squat clean.” I attempted and my right knee went down. I thought, “How f@cking long is this going to take me?” I finally completed a successful full squat clean and 2 FS.

Time = 10:51


It took me almost a minute to successfully complete 3 front squats. That. Is. Not. Good.


Don’t burn any bridges, folks. When I was released from my former job in November of 2012 I made sure to not speak badly of my former employer, including the parent company, or any of its employees. A few weeks ago I was contacted by the new CEO and former trainee who asked if I’d be interested in providing training contractually. I am scheduled to present 2-day Situational Leadership training at three locations: Boston, San Francisco, and New York. I’ve also been asked by a former trainee and now Practice Area Lead to present a 2-hour workshop regarding Communication Climate.

I’m very much looking forward to once again standing in front of an audience and presenting, and I’ve truly been enjoying preparing for the training. I’m a whiz and PowerPoint.

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