150

During my kindergarten year of school, the cheerleaders were selling pompons as a fundraiser. How much were there? I can’t recall, perhaps a quarter. I asked my mother if I could have money to purchase, she said no, I got upset, and I kicked our dog, Snoopy. I kicked the dog! Granted, I didn’t kick him hard and, as I was such a slight child, I’d like to think that I didn’t hurt. 

I immediately felt intense remorse and guilt and broke into tears. As a way to punish myself I retreated to our dining room and placed myself in a corner. I recall the pattern of the wallpaper: fleur-de-lis. My mother happened upon me and said, “Here’s the money. If the pompons mean that much to you, you can buy them.” 

I felt even more guilt, shame, and embarrassment, for I knew that I couldn’t tell her the reason why I was crying. And, in essence, she had just paid me to kick the dog. 

“150 @ 150”
14 RFT
10 unbroken DL @ 150#
25 unbroken lateral bar hops

What a workout! The gym was cold and my feet were numb. Still, she persisted. And my glutes and hammies were sore the next day. And they day after that. I rowed about 120 calories.

10 RFT
10 strokes on rower for calories
10 unbroken & strict ring pushups
3 unbroken & strict presses @ 95#
1 strict 6-second count (3 down and 3 up) HSPU

Uhm, that was an upper body workout, for sure.

10 RFT
Row 10c
3 reps of HPC + PP + 3 BS + 1 behind the neck PP

All over body workout.

75 RFT
1 strict pushup + 1 strict pull-up + 1 strict K2E + 1 box jump (24″)

That took some time.

First Day of Kindergarten

As the youngest of six children, I was both exceedingly excited and anxious to begin school. What does this have to do with being the youngest? Because I heard positive and negative stories about kindergarten, and the only good stories were from my brother Stephen. I attended the same elementary school that all of my siblings had attended, and we even had the same teacher: Mrs. Robinson. Yup, Simon and Garfunkel. 

I’m certain I had been told numerous times what to expect, but, in my anxiety/excitement, I was only focused on myself. My mother joined me as we waited for the bus to arrive. I sat down in the first available seat which happened to be on the first row behind the drive.r

My first day (half day, as I attended the afternoon session) of school was wonderful, and I didn’t want it to end! But end it did, and as we left the school the buses were waiting for us. I thought, “I was told to be sure to take the bus home.” And I mistakenly thought that any bus would take me home, so I got on a bus, took my seat (once again on the first row behind the driver) and planned what I say to my family upon my return. 

As other students began to be dropped off at their homes I began to realize that the neighborhood look unfamiliar. Fear began to set in, and I began to quietly cry, as I was convinced that I would never see my home again. The bus driver noted my anxiety and coaxed my name from me and used the CB radio to communicate the mishap. The time was interminable, but we finally arrived at the end of the route. Yes, I was the last person remaining on the bus. I was overjoyed when I saw my mother waiting for me! How did she know what to do? Although I haven’t asked her, I can only imagine the emotions she should must have been experiencing. Nothing, however, could compare the the overwhelming sense of dread and mortality that I experienced that day.  

I have fond and painful memories of kindergarten. In retrospect, it’s clear my concept of self had already been developed.

I had a cold this past week. I hate being sick, for when I’m under the weather I can’t recall a time when I wasn’t sick and I can’t imagine getting better.

10 RFT
10 fast strokes on rower for meters
10 strict & unbroken ring pushups
3 unbroken presses @ 95#
6-count strict HSPU, 3 seconds up and down
~Rest~
1 strict C2B pull-up every 15 second for 5 minutes then 2 strict C2B pull-ups for 2.5 minutes

I wanted and upper body workout and that’s what I got. No missed reps. I rowed about 1,100m

10 RFT
250m sprint row
5 strict pull-ups
10 strict HR pushups
15 air squats
20 Abmat situps

I finally felt better and decided upon an endurance workout. Mission accomplished. I completed only the first 2 rounds of pull-ups in unbroken reps and the remainder in sets of 3 & 2.

Impeach, impeach, impeach.

Nothing here to see…

Why haven’t I been blogging? Because I haven’t felt the urge to do so. I do enjoy writing and I also enjoy reading previous entries; thus, I’ll write when I feel compelled to do so.

I complete “Elevate” activities most mornings, and I find it’s a good way to wake up my mind. As you can see from the rankings below, I’m a master at reading and writing but just elite at speaking and (surprisingly) math. And here’s why. I am so exceedingly right-brained that I’ve had to focus on the nuances of language. I am also a very slooooow reader, and oftentimes find myself lingering on words or phrases. Uhm, but I need work on pronunciation. This comes as no surprise either, as I focus less on how the words sound and more on how the words feel. For example, I find it impossible to say “back and forth” yet “forth and back” rolls easily off my tongue. I picture myself going forth (forward) and back (to starting point).

My preferred learning style is auditory, yet words are visual. I’ve always enjoyed reading, yet prefer to be read to. The first things I notice about a person is the sound of their voice and whether they’re right- or left-handed. I couldn’t tell you the color of a person’s eyes after having a conversation with them, but I can tell you all about their eye movements.

And don’t get me started on the topic of vocalized pauses and disfluencies.

AFAP (Carolina Beach)
3 strict C2B pull-ups
2 strict HSPUs
3 BS @ 95#
Run 20m (10m up and back) 1, 2, 3…13, 14, 15

That’s almost 2 miles of shuttle sprints, 45 pull-ups and back squats, and 30 back squats. That was fun! The shuttle sprints allowed for recovery. All rounds in unbroken reps.

I’m enjoying my work with IBMG, including training and coaching the sales team. Whaaaat? Yup, training and coaching the sales team. Everyone can benefit form improving communication skills. I do, of course, truly enjoy being Master of Ceremonies for Summits. Spoken like a true introverted extravert.

I’ve also been providing one-on-one executive coaching for individuals as well as presentational speaking and situational leadership training for three other clients. I’m busier than I’ve ever been, and certainly feel fulfilled professionally.

It’s been more than two years since I ended membership with shitty CrossFit in Asheville. I truly enjoy working out in my own gyms (both Asheville and CB), programming my own workouts, and working out when I feel like doing so. I’ve been consistently working out 5 or 6 days a week.

Every 35 seconds for 15 rounds:
1 strict L-sit C2B pull-up
1 DL @ 225#
1 strict HSPU
* Begin rounds 1, 4, 7, 10, & 13 with pu; 2, 5, 8, 11, & 14 with DL; and 3, 6m 912, & 15 with HSPU
~NO REST~
Every 35 seconds for 15 rounds:
1 or 2 strict L-sit C2B pull-up
1 or 2 DL @ 225#
1 or 2 strict HSPU
* Begin rounds 16, 19, 22, 25, & 28 with 2 pu; 17, 20, 23, 26, & 29 with 2 DL; and 18, 21, 24, 27, & 30 with 2 HSPU
~NO REST~
Every 35 seconds for 15 rounds:
1 or 2 strict L-sit C2B pull-up
1 or 2 DL @ 225#
1 or 2 strict HSPU
* Begin rounds 31, 34, 37, 40, & 43 with 2 pu and 2 DL; 32, 35, 38, 41, & 44 with 2 DL and 2 HSPU; and 33, 36, 39, 42, & 45 with 2 HSPU & 2 pu

That was a shit-ton of work.

It is beyond my level of comprehension to even begin to attempt to understand how someone can judge another person based solely on her or his race. While I knew that their were racist people in the world, it’s only been in the last three years that I’ve begun to understand just how many people are, at their hearts, racist assholes. Aaaaand the same people are usually many other -ist and -ic terms. I have a Pavlovian response when I see any paraphernalia related to he who shall not be named. The response is the extension of one or both of my middle fingers.

In the time since I last blogged I did manage to binge watch all seasons of Breaking Bad, and I enjoyed every moment. Watchmen was the best show of 2019, followed closely by Euphoria. I’m currently binge watching Outlander. Oh, and I also binge watched the Crown. I enjoyed the series much more than I thought I would.

I know the lyrics to all of Troye Sivan’s songs. Oh, if only I had music like his to listen to when I was coming of age perhaps things would’ve been a little easier. I also know all of the words to the songs from Mean Girls (broadway, not movie).

I want a kilt.

More Than a Month

That’s how long it’s been since I posted. The good news is I have been consistently working out, at both homes (Asheville and Carolina Beach) and whilst working (New York and Georgia). Here are just a few of the workouts I’ve completed.

Tabata treadmill sprints

As much as I hate the treadmill, it does keep me “honest” when sprinting. And my pace has been fast, i.e., I always finish at a faster than 6 mpm pace.

5 RFT
Run 200m
10 strict pushup + pull-up + toes to bar

That was a doozy, and the last couple of T2B were a struggle.

Every 41 seconds for 100 rounds
Strict C2B pull-up
Strict 225# deadlift
Strict HSPU

Yup, 100 rounds! I could feel it the next day, i.e., I needed to recover.

EMOM 21
Stiff-legged deadlift + bent over row + hang power clean + push press + back squat
Then sprint 60m (30m up and back)

And I do mean sprint! How was I sure? I took a breath every 3rd step toward 5th and 2nd step on the way back to the garage. My slowest and fastest rounds were 27 and 22 seconds, respectively.

7RFT
5 plate burpees + box jump (with plate) @ 15#
4 plate burpees + box jump (with plate) @ 25#
3 plate burpees + box jump (with plate) @ 45#

Thus, box jumps were 25, 25.5, and 27″. However, the last round I used additional plates and heights were 25, 27, & 30″.

EMOM
Begin each round with strict HSPU
1-2-3-4-5-5-4-3-2-1 thruster(s) @ 75#
1-2-3-4-4-3-2-1 thruster(s) @ 85#
1-2-3-3-2-1 thruster(s) @ 95#

I’m currently working with three companies (just got a gig through word of mouth) and coaching one individual. Yup, I’m busy. Yup, I’m happy. Endeavors include a 4-hour intensive presentational speaking workshop and assistance with client and business development. Yup, sales. As I often say, training is one of the most challenging sales jobs that there is.

Blah, blah, blah

Have I been too busy to blog? Nope. Have I been working out? Yup. Have I been accurately recording workouts? Nope. Am I fine with blogging only when I feel like it? Absolutely.

I’ve said it before and I’ll likely say it again: I fear for our democracy.

Uhm, yeah, so I tweaked my back whilst doing deadlifts a few weeks ago, and for a while thought I had damaged bones or tendons and not merely muscles. I have completely recovered, and worked out for five consecutive days (M-F) this week.

Every 30 seconds for 10 rounds:
1 strict burpee + 1 strict L C2B pull-up
1 strict HSPU
Every 30 seconds for 10 rounds:
1 strict burpee + 2 strict L C2B pull-ups
2 strict HSPUs

10 RFT
Run 200m
10 unbroken wall ball shots (20#, 10′)
10 unbroken Abmat sit-ups
10 unbroken back extensions

Every 15 seconds, resting between sets
Deadlift, HPC+J, return barbell to shoulders, mid-thigh, floor
30 reps @ 65#
25 @ 70
20 @ 75
15 @ 80
10 @ 85
5 @ 95
5 @ 100

No back pain whatsoever. Yay!

5 RFT
Row 500m
15 BP @ 135#

A main site WOD. And it was tough. I began 5 rounds of BP with 10, 7, 6, 5, & 5 unbroken reps. I was doing singles by the end of 3-5 rounds. Ha! I could barely lift my arms to shower.

I didn’t watch a single second of the CFG. Why? Because I couldn’t conceivably care less. What would I rather do? Watch Nova documenters about the planets, Fosse & Verdon, Derry Girls, Glow.

And bake the most delicious lemon meringue cheesecake.