Run 400m @ beginning of each round
100 back squats @ 95
9 @ 105
8 @ 115
7 @ 125
6 @ 135
5 @ 145
4 @ 155
3 @ 165
2 @ 175
1 @ 185, 205, 215, 225, & 235

Time = 54:54

It’s been a while since I completed an endurance workout, and damn did I enjoy it! Mah legs.

I had a non-cancerous growth removed from right shoulder, and was told to avoid exercise for 48 hours. So I rested Thursday. That’s 48 hours, right?

Jeff and I enjoyed a whirlwind trip to Vegas. We enjoyed two incredible shows, “O” by Cirque du Soleil Saturday and Lady Gaga’s jazz show Sunday. Aaaand, Gaga’s surprise guest was Tony Bennett! Oh. Em. Effing. Gee! Gaga’s performance was beyond spectacular and was truly one of the best experiences of my lifetime.

As the shitty hotel charged a $30/day gym fee (and because I didn’t want to be surrounded by STDBs), I completed a workout our room.

Every 15 seconds for 25 minutes
Strict 10-count (on the second) burpee
1. Hands to floor
2. Kick feet to plank
3. Chest to floor
4. Pushup up to plank.
5. Raise left arm to shoulder
6. Lower left arm plank
7. Raise right arm to shoulder
8. Lower left arm to plank
9. Jump feet to hands
10. Jump and clap

Uhm, I’m composing this section of the blog from San Francisco, and I can’t recall exactly many workouts.

1-2-3…8-9-10 24″ box jumps (landing in full squat)
Complete 5 air squats on top of box after each round

20-min AMRAP
Run 200m
Max rep strict and unbroken (no dropping from the bar) chest to bar pull-ups

This was all about paying attention to the clock. I ran 7 rounds and, with just 7 seconds remaining on the clock, completed the last 3 of a total of 45 reps.

I stayed at the Hotel Union Square whilst visiting SF for work and visited the “gym” at the Diva (the sister hotel). I say “gym” as it was a very small, misshapen space with limited equipment. However, there was a slam ball, and I had forgotten how much I enjoy using this piece of equipment. Note to self: purchase slam balls.

Workouts included burpees, slam ball pushups and squats, KB swings, planks, HSPUs, and more. I also ran tabatas on the treadmill both mornings that I worked out, the second day completed two with a twist: the second tabata was 25:10 at 5:51 mpm pace. Fun!

It was wonderful being in SF during Pride month, and just about every store front displayed a celebration of my people.

I led a training session, provided coaching, helped sell product, and hosted a master class at Neiman Marcus San Francisco. I know, right? The NM representative said, “You need to host all of our master classes.” Tru dat.

Back in Asheville

1, 2, 3…13, 14, 15 calorie row & strict & unbroken presses, 65#

That was much tougher than I thought it’d be.

10, 9, 8…3, 2, 1 strict burpee + 35# DB DL
20, 18, 16…6, 4, 2 Abmat sit-ups
~ Then ~
10, 9, 8…3, 2, 1 strict C2B pull-ups
50, 45, 40…15, 10, 5 air squats

Very intense and much needed.

I watched “When They See Us” on Netflix, and the series has stuck with me. It’s beyond my level of comprehension that an individual can be judged based solely on her or his race. And a certain someone wanted to reinstate the death penalty to, you know, kill innocent boys.

Well, I suppose it’s time to click “Publish.”


Carolina Beach

It was a busy May and June promises to be even busier. And it’s been a long time since I’ve posted.

Again, just a few of the workouts I remember and in no chronological order.

10 RFT
25 unbroken double unders
DB (30#) DL + HC + PP + thruster

10-20-30 Abmat sit-ups then Russian KB swings then weighted squats (30# med ball); run 100m after each round

2-4-6-8-10-8-6-4-2 run 10m forwards & 10m backwards
4-8-12-16-20-16-12-8-4 per arm plank DB rows

35 unbroken dus*
2 strict and unbroken HSPU
*If broken, complete unbroken rounds @ end

I broke during 2 rounds, once because my hands were sweaty and slippery and I lost grip of the handle and again when I neighbor waved at me and, well, I waved back.

AFAP (on the beach)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
10m shuttle sprints & 6-count burpees

100 strict ring dips in unbroken reps; complete strict HSPU after each round; rest 1 min between rounds.

I began with 15 and the fewest reps was 8 the last round. My arms were sore the next day.

Max rep calories rowed in 10 strokes (no fewer than 10 stokes/min) + 25 extending air squats; complete as many rounds as max reps rowed any round

I rowed 12 calories quite a few rounds, thus 12 rounds; that’s 300 air squats and over 130 calories.

Run to Michigan Ave. & back
10-9-8-7-6-5-4-3-2-1-1-1-1-1-1 back squats @ 95, 105, , 135, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, & 235# (95% of 1RM)

According to Apple Watch, I ran 4.75 miles. I also completed 60 back squats with accumulated weight of 7950#. Luke hardly budged the entire time. That last squat was a struggle, but I got it. Time = 54:54