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.

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.

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.

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″.

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!

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.

Eleven Years

That’s how long I’ve been blogging.

Saturday, July 13

Run to Michigan Ave & back before each round
10 dl @ 225
9 @ 245
8 @ 265
7 @ 285
6 5 @ 295

Uhm, I had intended to make it down to singles, but I didn’t set my back before 5th rep @ 295 and pulled a muscle. I’m fine, so no need to fret. I rested and continued

10 RFT & reps
Run to turn of Meadow (70 or so m, 140 total)
Max reps strict & unbroken HSPUs

I began with 11, completed 8, 7, 6, 6, 5, 5, 5, 4, & 5 reps for a total of 62 reps.

Sunday, July 14

Just five months until my birthday. I like the color orange. I hate the orange president. Detest, abhor, loathe.

AFAP for reps, accumulating no fewer than 50 pull-ups
Row 250m
Max rep strict & unbroken pull-ups


AFAP for reps, accumulating no fewer than 100 K2E
Run to end of driveway and back
Max rep strict & unbroken K2E

Fifty-two pull-ups and 103 K2E. The fewest K2E I completed was 7, and that was only the second to last round of 11 total rounds.

Monday, July 15

9 strict burpee + strict T2B
9 box steps & box steps with opposite leg knee raise, r then l (1 rep)

Try it. It’s not as easy as it appears. Box steps with knee raises make for a very nice ass. You’re welcome.

When I count I do so musically. That makes sense to me.

Tuesday, July 16

I briefly considered resting. Ha!

100 kipping pull-ups


100 mountain climbers


25 presses, 75#

Monday was a helluva lot of pushing, so today was pulling (with some pushing recovery).

I didn’t miss a single rep of pull-ups, ensuring that chin did indeed go above the bar.

I’ve started to watch Fleabag. Hilarious!

I was delighted that Niecy Nash got an Emmy nod for “When They See Us.”


I’m like the Flex. So spacious!

I enjoyed Stranger Things 3 and finally finished OITB season 6. Both were very satisfying.

Uhm, I worked out Friday and Saturday, and can’t recall what I did when. So there’s that.

10 RFT
1 strict pull-up
3 med ball cleans, 30#

1-2-3…13-14-15 shuttle sprints (10m up & back) & burpees; complete 5 strict pull-ups at the end of each round

100 K2E

1-2-3…13-14-15 shuttle sprints (10m forwards & 10m backwards); complete 5 K2E at the end of each round

Back to Asheville. Yay! I love the mountains.

Tuesday, July 9

Row 250m
5 pull-ups
10 pushups
15 air squats
20 Abmat sit-ups
20 Abmat back extensions

What a gasser! I truly sprinted the rows, completing each round in 22 strokes.

Wednesday, July 10

50 RFT
Pushup to plate + pushup l-hand on plate + pushup r-hand on plate (45#)
Plate press
Back squat w plate + behind the neck press
Box jump w plate (28″)

I dreamt that I did a similar workout. I had planned on 25 rounds, then decided (during workout, of course) to do 35, then 45, then 50. I didn’t want to do any more. I. Was. Done.

May the fourth be with you

I continue to get the Carolina Beach garage gym up and running. I purchased a new barbell, a set of used Rouge Hi Temp plates (45, 25, 15, & 10), clips, and a floor mat.

Wednesday, July 3

10 RFT
Odd-numbered rounds: 1 strict HSPU + 5 HPC + PP l arm, 5 r arm, 5 both arms (30# DBs)
Even-numbered: I strict HSPU + 10 BoR l arm, 10 l, 10 both

~ Rest~

5 min AMRAP
I strict burpee w hands on DBs
Twisting jump over DBs
1 strict burpee w DB DL

I didn’t get plates until later in the day; thus, no barbell workout. And that’s okay. I did get to use my new abacus.

Thursday, July 4

Jeff, Luke, and I spent the morning on the beach. ‘Twas a beautiful way to begin the day. We then went shopping for beach cruisers.

Rounds 1 – 5: 1 strict burpee w strict HSPU + 1 DL @ 200# + 5 Abmat sit-ups
Rounds 6 – 10: 1 strict burpee w strict HSPU + 2 DL + 5 Abmat sit-ups
Rounds 11 – 15: 1 strict burpee w strict HSPU + 3 DL + 5 Abmat sit-ups
Rounds 16 – 20: 1 strict burpee w strict HSPU + 4 DL + 5 Abmat sit-ups
Rounds 21 – 25: 1 strict burpee w strict HSPU + 5 DL + 5 Abmat sit-ups
Rounds 26 – 30: same with 6, 7, 8, 9, & 10 DLs

Total of 30 burpee + HSPU, 115 DLs, & 150 sit-ups. That was grueling.

Friday, July 5

An overcast and very moist day at the beach. Luke and I began our day with a 2.5-mile walk at Carolina Beach State Park.

Today was all strength that, well, often felt like conditioning.

TNG rounds @ 65, 75, 85, 95#
5 BoR

Rest as needed between rounds

Then single rounds @ 105, 115, 125, 135, 145#

I need chalk, as the knurling is quite rough. Well over 100 BoR and HPC. Whew!

Watched the first episode of Season 3 of Stranger Things.

Da Beach

I truly enjoy spending time at our beach home, and Luke, Meg, and Zac love it, too!

Saturday, June 29

500 double unders; complete in max rep unbroken sets & complete 25 unbroken Abmat sit-ups when set broken

I began with a measly 17 (I should’ve warmed up better) and completed as many as 75 unbroken reps. It took me 10 rounds, so an average of 50 a round and a total of 250 sit-ups. That’s a lot of sit-ups.

1-2-3…18-19-20 air squats; complete 1 lunge/leg rounds 1 through 10, then 2 after round 11, 3 after round 12 up to 10 after round 20

That’s 160 air squats and 65/leg lunges. Mah legs!

Sunday, June 30

The last day of Pride month and World Pride Day. (Listening to Appalachian Spring and thinking about playing the clarinet.)

Luke and I began our day with a 5K walk in Carolina Beach state park.

I went to Hugh MacRae park in Wilmington for today’s workout, as I don’t yet have a pull-up bar set up in gym.

Every 30 seconds for 10 rounds
1 strict L C2B pull-up
1 strict pull-up
2 kipping pull-ups
1 butterfly pull-up

I got quite a few looks. One STDB (friends know what the acronym stands for) saw and I then overheard him telling his woman that he could easily do pull-ups. He approached a bar and, well, couldn’t do a single rep. Didn’t I mention it’s World Pride Day?

Every 30 seconds for 14 rounds
Odd-numbered rounds: strict reps R T2B, L T2B, T2B, K2E
Even-numbered rounds: strict reps R K2B, L K2B, T2B, K2E

An ab burner folks. Try it.

2 miles
Run 30/leg paces forwards & 10/leg paces backwards

I got even more strange looks. The weather was a balmy 91 degrees, and I was moist from start to finish.


Thursday, June 27

I rested Wednesday, not because I needed to but because I should.

50 RFT
Box step right foot & left foot lands on box; step down with right
Box step left foot; step down with left
Box step right foot; left knee raise (no step on box)
Box step left foot; right knee raise
Box jump; land in squat and step down

Yup, that’s one rep. I wanted to work the glutes, and this did the trick.

I traded in the Mazda CX-3 for a Ford Flex, and I’m more pleased with the purchase than I thought I’d be. I was able to pack a substantial amount of stuff to bring to the beach with Zac (in crate, of course) as placed in back and Luke and Meg (also in a crate) sharing the 2nd row 60/40 bench.

I had no idea how much I felt the road in the CX-3 until I didn’t feel the road in the Flex. The Flex cabin is cavernous. Perhaps the thing I like most is that the pedals can be raised; thus, I can fully extend the telescoping steering wheel and pedals and then push the seat back and raise it high. I feel like a Big Boy.

The Flex has a multipanel vista roof, i.e., 4 moon roofs. Wow! Premium white platinum (that cost extra), power lift gate, folding 3rd row seats are among some of the accoutrements. With 2nd and 3rd row sets folded flat, there’s over 84 cubic feet of storage.

And ApplePlay. Yay!

The car is truly a pleasure to drive. Luke certainly likes the extra space.

Oh, Meg hardly caterwauled. I even made sure to check on her to make sure she hadn’t passed out! Ha! I worry too much about the kids.

Friday, June 28

20 RFT
5 strict burpees with mountain climbers and grasshoppers
5 forward & backward sprints to end of driveway and back (est. 10m; 20m total)

Each round took about 90 seconds. I took me a little longer than 30 minutes to complete, however, as a shoe came untied and I paused once to rehydrate. I was drenched, and my shirts, shorts, socks, and shoes were soaked through.

Luke rested on a blanket in front of the garage door the entire time. He truly is a remarkable dog.