The last mile is the hardest…

Sunday, June 24

I had an upset stomach Saturday; thus it was best that I didn’t work out. I felt much better Sunday morning. Jeff and I took Luke for a walk in the park and then to the dog park, and then enjoyed breakfast at Earth Fare. I then took Cinna for a walk (and what’s fast becoming a daily ritual).

I programmed an endurance workout today, and it nearly killed me. Seriously. I nearly died. It’s been a very long time since I’ve felt light-headed whilst working out. Today was such a day.

Run 400m
Then 5 rounds*
1 strict HSPU
3 K2E
5 pull-ups
9 WBS (20# & 10′)
Run 800m
Then 5 rounds*
1 strict HSPU
3 K2E
5 pull-ups
Run 1200m 
Then 5 rounds*
1 strict HSPU
3 K2E
5 pull-ups
Run 1600m
Then 5 rounds* of 3 reps of HSPU, K2E, pull-ups, HRPU, & WBS*

* Begin round 2 with K2E, round 3 with pull-ups, round 4 with HRPUs, and round 5 with WBS. For example, 1 HSPU, 3 K2E, 5 pull-ups, 7 HRPUs, & 9 WBS, then 3 K2E, 5 pull-ups, 7 HRPUs, 9 WBS, & 1 HSPU, etc. 

1 5 15 25 35 45 400
2 5 15 25 35 35 800
3 5 15 25 35 25 1200
4 15 15 15 15 15 1600
 T 30 60 90 120 120 4000

My goal was to complete all activities in unbroken reps. I missed the final WBS of one of the rounds. Dammit. I also missed the first K2E of one of the rounds. Dammit, dammit. I did transition immediately from K2E to pull-ups for rounds that included those back-to-back activities. I also surprised myself by completing the last 5 rounds of 3 HSPUs in unbroken reps. And the HSPUs were strict, i.e., feet together, heels past mark on wall.

I ran E on 5th Ave. to Michigan and then back for 400, 800, and 1200m runs. (You figure it out.) There was a woman sitting in her car, engine on and air conditioner running and with the window cracked. Why was the window cracked? Because she was smoking. Gross. She was at about the 125/225m mark, so I passed her two times each 400m. Gross, gross. Even though the mile from our house is much more challenging (due to hills) than 400m repeats, I chose to run the last round by heading N on Michigan toward Haywood and turning around at the half-mile mark. As I was finishing the run a man was standing beside the parked car talking with the woman, and he stared at me as I approached. Just as I was passing he lifted his shirt and patted his belly. His large belly. His belly shimmied. Like a bowlful of jelly. I imagine their conversation went something like this:

Him: Look at the guy running. Here you are smoking as I’ve done nothing but sit on my ass all morning. (Lifts shirt and slaps belly.) We both could benefit from exercise. 
Her: Yes, we could. Let me finish this cigarette first. 

Perhaps I motived one or both of them to exercise. I know that they both motivated me to continue to exercise. Just telling it like it is.

Monday, June 25

I did burpees gaylore (misspelling intentional, since it’s Pride month and all).

35 3-count burpees to parallette and jump with 180 degree twist over

Time = 2:21

35 3-count burpees to wall ball + jump to and then 180 degree twist over 

Time = 2:25

35 3-count burpees to 13″ stack of plates and jump on and then 180 degree twist over

Time = 2:27

35 3-count burpees and 20m (10m out & back) shuttle sprints with NO stutter step

Time = 7:38

35 rounds
Burpee to stacked plates + burpee to wall ball with jump over + burpee to parallette  with hop over + 20m sprint + hops over parallette, wall ball, & stacked plates

Time = 18:26

I rested only long enough to set up next workout.

That’s more than 30 minutes of work and a total of 245 burpees. I was duhn. Dee. You. Aych. En.



It’s Hot. And Humid.

Monday, June 18

I was wide awake at 5:30. It’s been reasonably cool in the morning hours, so I try to get in a longish walk with Luke. He’s not much for going for longer walks during the day. I can’t fault him for that!

35 bodyweight BP
Headstand hold 10 seconds for each rep

My strategy was to NOT complete many reps each round to ensure that I was able to hold headstand without putting too much pressure on my neck. I set up timer to ensure that I held headstand for requisite time. I completed (150#) in reps of 4, then rounds of 3, with the last two rounds in reps of 2.

When you push you gotta pull.

Cash in 35 pull-ups
Run 200m before rounds of 50, 40, 30, 20, & 10 double unders

Time = 10:14

Wednesday, June 20

Yup, I reseted Tuesday, even though I didn’t teach. I needed the rest, as I was still sore Wednesday. Bench presses get me. They just do.

21 BS @ 125% of bodyweight (185#)
Complete 3, 6-count burpee with freestanding handstand for each BS rep

This was tough, particularly given the continued heat and humidity. Luke did join me in the garage, although he didn’t venture outside. He’s smart like that.

I completed 4 reps the first round, reps of 3 most rounds (including second to the last) and 2 reps 3 rounds, including last. I don’t feel like doing the math. That was also 63 burpees. I certainly didn’t complete the burpees at an exceptionally rapid pace.

Time = 20:16

Thursday, June 21

Uhm, my glutes and hammies were sore, sore, sore! The workout was as much about recovery as it was, well, anything.

11 rounds of 11 calories; rest 30 seconds between rounds

I set the damper @ 5.5 and focused on form, form, form. (Yup, it’s a theme.) I found that the best thing for me to do was to focus on monitor and stroke after calorie was achieved. It did take a stroke to get into things; thus each round took 12 strokes. Time decreased as well, with slowest and fastest 11 calories taking 37 and 32 seconds, respectively. And the fastest round was the last round.

Every 15 seconds for 11 rounds
3 bent over rows @ 95#

Yup, active recovery.

Friday, June 22

I took both Luke and Cinna for a walk this morning.

7 rounds of 3 reps of pull-ups and negative HSPUs

I worked up to 53# pull-ups and 9.5″ HSPUs. I doubt I could’ve gone heavier with pull-ups but couldn’t gone deeper (moister?) with HSPUs. That’s obviously 21 pull-ups & HSPUs. So…

AMRAP 21 minutes
Strict L-sit chest to bar pull-up
10 Abmat sit-ups odd rounds, 10 back extensions even rounds
Strict 6″ negative HSPU with 1-second freestanding handstand at finish
11 Abmat sit-ups odd rounds, 11 back extensions even rounds

Whilst not overly challenging, I was nonetheless a sweaty mess when all was said and done.

Twenty-one. Yup, that was today’s theme.

Score = 14 rounds + 12 reps

That’s 15 pull-ups & HSPUs, 157 sit-ups, and 147 back extensions.



I admit to being a wee bit sore and quite spent after three consecutive days of 40-minute workouts. I enjoyed my day of rest on Wednesday, although I didn’t like that my flight from Greenville to Newark was delayed almost three hours.

I was aware early to prepare for the first day of training in the Big Apple. I’m happy to say that the training went well. I’m kinda sorta good at teachin’ that there public speakin’ and alls.

I worked out after grading outlines. The gym at the Tuscany hotel is quite nice. The nicest part? I was the only one working out!

Thursday, June 14

5 rounds
200m row
10 6-count burpees
10 DB thrusters from the hand position
10 rounds 
100m row
5 6-count burpees
5 DB thrusters from the hand position

What a gasser! I did have to set up DBs on lower level but enjoyed skipping up and down the stairs.

Time = 29:19

I had intended to work out Friday before a day of training but, alas, I did not. ‘Twas an exceptionally long day, as my flight was once again delayed. I didn’t get home until after 2 in the morning.

Saturday, June 16

My ass was dragging, and it took positive self-talk to drag said ass to the gym/garage. I’m glad that I did, as the workout was just what I needed.

Every other minute for 10 rounds
5 strict presses, increasing weight 5# each round

I began at 65#. Uhm, and completed 11 rounds, completing last round at 120#, 6# less than PR. My arms were tired. But that didn’t keep me from doing thrusters! Make that clusters.

Cluster @ 95# + lateral barbell burpee + 5 LBHs

What a cluster fiesta! See what I did there?

Time = 18:50

Sunday, June 17

I was awake at 6. I fed the kitties, took Luke for a long walk around the neighborhood, went grocery shopping, and then baked a coconut cake. As the cake was cooling on the racks, I worked on my rack. Not really, although I have bench press programmed for later this week.

EMOM for 32 rounds (2 miles)
Strict and freestanding HSPU + 100m sprint + high box jump

Each round took about 30 seconds, which was just enough time to set up box and more than enough time to recover.

16 rounds (1 mile)
100m sprint + 315# deadlift

I was shirtless (I know, right?!) and wore weightlifting belt. I focused on sprinting very quickly and then immediately setting up for a heeeeeaaaaaavy deadlift.

Time = 8:20

Uhm, and that’s faster than some of you can run a mile of shuttle sprints.

I was spent. I had a cold glass of chocolate milk as my recovery. I then showered, had a light lunch, made the frosting for the coconut cake, and then enjoyed a slice.

3 X 40

I’m not recording many of my workouts, e.g., 20/10 tabata DB hang power cleans (score = 10), 10/10 tabata mountain climbers (score = 12 r&l), 100, 90… 10 r&l steps on treadmill @ 7:30 mpm pace and 10, 9… 1 50# DB burpess (time = 12:13).

Oh, wait, I guess I just did.

The gym at the SF hotel consisted of a treadmill, broken bike, elliptical, and a strange assortment of DBs. And just enough space for that equipment. I did quite a few additional squats, pushups, sit-ups, and burpees in my hotel room.

Presentational Speaking training was a success. I travel to NY this week and Boston the last week of the month.

Sunday – Tuesday, June 10 – 12

40-min AMRAPS

100m row
2 strict HSPUs
4 pull-ups
8 HR pushups
16 Abmat sit-ups
32 air squats

See what I did there? This was tough, particularly when the air squats arrived.

Score = 12 rounds + row, 2 HSPUs, & 1 pull-up
1200m row
26 HSPUs
49 pull-ups
96 pushups
192 sit-ups
384 air squats

Yes, all bodyweight. Yes, much volume. Yes, a shitload of squats.

5 reps each of:
Stiff-legged deadlifts
Then 25 unbroken double unders

As there was, again, much volume, I kept the weight at a light 75#. Uhm, light at the beginning of the 40 minutes but increasingly heavy as the workout progressed. In addition, HPC, PP, and BOW were TNG. My forearms were on fire!

Knowing that I had to do unbroken dus was a MF. I did, however, complete all rounds in unbroken reps and therefore didn’t have to redo any reps. Yay for that! I had completed just under 10 rounds at the 20-minute mark so I set a goal to complete 20 rounds. I surpassed that goal.

Score = 20 rounds + 18 reps
105 DLs, SDHPs, & HPCs
103 PP
100 BOR
500 double unders

3 reps each of:
Ring rows
Russian KB swings, 53#
Medicine ball cleans, 20#
Box jumps, 20″
Then 100m sprint (50m up and back)

Again, see what I did there? Just 3 reps allowed me to work consistently and with little rest. Once again a high volume. I had completed just over 18 rounds at the 20-minute mark and set a goal to complete 39 rounds.

Score = 39 rounds + 15 reps (just 100m shy of 40 rounds)
120 reps of all activities and 3,900m run. Uhm, that’s just 100m shy of 2.5 miles of running.

I was a sweaty, blathering mess. And happy!

I don’t recommend that many folks complete 3 back-to-back endurance workouts. And certainly not some of the fools that I call friends. You know who you are.


BTW, three training attendees took me aside on three separate occasions to ask me if I had ever been told that I look like Stanley Tucci. That shit never gets old.



Thursday, May 31

Yup, the last day of the month, and what a month it’s been! It’s looking like Jeff and I will see each other a half a dozen days in June. I’m looking forward to the trips to SF and NY.

Today’s workout was kind of a MF. I’ll let you figure out that acronym.

50-40-30-20-10 unbroken dus & headstand hold

I determined that if I missed a du I had to start again. From the beginning. A very good place to start! Yup, ’twas a MF. Aaaaaand, I didn’t miss a single rep.

25-20-15-10-5 unbroken dus & unbroken with rebound 24″ box jumps

I once again didn’t miss a single rep of dus and, whilst it was close a couple of times, I both rebounded and fully extended hips for all of the box jumps.

20-18-16-14-12-10-8-6-4-2 unbroken dus
10-9-8-7-6-5-4-3-2-1 95# cleans

Holy shit, Batman, double unders after full squat cleans is no joke! No missed reps.

That’s a total of 335 dus, 75 box jumps, and 55 cleans. I was a soaking wet mess when all was said and done.

My legs and ankles were a wee bit sore, so I rested Friday.

Saturday, June 2

Whaaaaat? Two consecutive days of NFT workouts? I don’t mind if I do.

— DL @ 135#
— FP @ 95#
— Presses @ 65#
— Lunges @ 65#
— 10 calories row; 30 sec rest between intervals

Low weight and high volume. Yes, it’s possible to get in a a very good workout without lifting heavy shit.

And I was quite spent after each activity. Why no squats? Uhm, I mentioned that my legs were tired. Lunges were active recovery, albeit grueling.

I played around with rowing for calories, kipping the damper set @ 6.5. Conclusion? Fewer meters, faster pace, higher strokes. For example, I could row 10 calories in 10 strokes in about 30 seconds. The very last interval I went all out, rowing in 15 strokes but in a fast time of 21 seconds.


When it’s over it’s over. For example, once I quit teaching at NCSU and Meredith, I never stepped foot on the campuses again. When I stopped running in races I quit cold turkey. It’s highly unlikely that I’ll return to Apex (unless absolutely necessary). It’s also highly unlikely that I’ll ever step foot in a CrossFit again. So there’s that.


Uhm, yeah, so like I haven’t been posting lately. Why? No reason. The Summer semester at AB Tech has begun, and I’m enjoying teaching Public Speaking and Interpersonal Communication. I’m also getting used to teaching in 1:20 increments.

I binge watched all of “13 Reasons Why” season 2. Wow. What an emotional rollercoaster ride. I think/feel that the 2nd season was even better than the 1st.

Okay, recent workouts. “Murph” the Saturday before Labor Day. The mile run from the house is brutal. Bru. Tal. Burpees & deadlifts. Press 3RM PR. Yada, yada, yada.

I rowed the day after Murph, and it was just the active recovery that I needed. I completed 25 calorie rows for time, adjusting the damper settings. I discovered that, whilst rowing at damper setting 1 is certainly the easiest, rowing with damper setting at 7 allows me to row 25 calories in the fastest time and with the best feedback. Good to know!

I rested Memorial Day, as our good friends Thom, Evelyn, and Tijuana visited. And a lovely visit it was!

Tuesday, September 30

I kept it light. I felt much better after than before the workout.

Every 30 seconds for 20 minutes
PC + FS + PP + BS + behind the neck PP (i.e., “Bear” complex)
Rnds 1-10, 65#; rnds 11-20, 70#; rnds 21-30, 75#; rnds 31-40, 80#

Truly just what the doctor ordered. I should have a medical license.

Wednesday, September 31

7-min AMRAPs

A. 1 strict pull-up + 1 strict T2B + 1 PS + 1 HPS (75#)

I completed 19 rounds and a negative split, having completed just over 8 rounds at the halfway mark.

B. 2 strict K2E + 1 PC + 1 HPC + 1 HPC&J

I completed 17 rounds + 2 reps and, once again, with a negative split.

C. 1 6-count burpee + 1 DL (185#) + 100m sprint

I completed 14 rounds + 2 reps with a few seconds to spare. Yup, negative split.

D. Unbroken & strict ring dips; 1 DL (275#) after each round

I completed 57 ring dips and 11 DLs, completing 10 unbroken ring dips out of the gate and no fewer than 4 reps any rounds. And all were strict.  Deadlifts were heavy.

Luke was with me the entire humid and sweaty time.




Just what the DR ordered

My memory is somewhat foggy, as I spent the last week engaged in debauchery. Not really. I did, however, join Jeff and some of our (and some of really just his, if truth be told) friends at the New Onyx resort in Punta Cana. ‘Twas Jeff’s 50th birthday bash.

I missed Luke, Meg, and Zac terribly. I can’t be away from them for more than a couple of days hours minutes.

The following consists of some of the workout that I did at the New Onyx gym. I’m pleased to say that the resort had a rather nice facility (Abmats, free weights, kettle bells etc.dd). We tended to go at 8 am and that also seemed to be the busiest time of the day. That’s understandable. Start the day with a workout. As the gym was often filled with tourists the asshole count was often high.

I also consistently observed folks doing reps without using full range of motion, particularly pull-ups and pushups.

The following is a description of some of the workouts I completed. Some, but not all, as I didn’t record nor can I recall many.

20-min AMRAP
5 pull-ups
10 pushups
15 air squats

The biggest challenge was having enough space to work. Oh, and not hitting my head on the low ceiling.

I didn’t have my abacus so I may have forgotten to count a round. I either completed 25 or 26 rounds + 1 pull-up.

8-rounds Tabata (30;15)
7 DB HPC (25#)
7 sit-ups
7/leg mountain climbers

How many rounds? I can’t recall.

100, 90, 80…30, 20, 10/leg steps at 6 mpm pace
10, 9, 8…3, 2, 1 DB burpee deadlifts (45#)

Time = 13:12

I kept the treadmill running, and starting and ending the sprint was often a challenge.

10-min AMRAP (I think it was 10 minutes)
Odd-numbered minutes burpee pull-ups
Even-numbered minutes burpee toes to bar

That was tough! Sixty-three reps.

10, 9, 8…3, 2, 1
1-armed DB KB thrusters (1 rep = both arms)

As the heaviest KB the resort had was 35#, well, that’s the weight I used. That was tough. Time = 7:43

Every 30 seconds for 10 minutes (20 rounds)
DB manmakers, 20#

Tough. I was exhausted.

Tabata Treadmill Sprints

I completed the first tabata at 6 mpm pace. I rested briefly and then began the next tabata at 10.1 mph and finished at 10.8 mph. Uhm, that’s a 5:33 mpm.

The gym was crowded and I used the only available treadmill. I felt sorry for the females on both sides of me, as I did indeed sweat.

And then it happened. Yup, some dude wanted to know what I was doing, if I was a runner, what app I was using, etc. Uhm, same dude did really shitty pushups two days prior. I was on vacation so I was nice. Nice for me, that is.

14-min AMRAP
DB burpee deadlift + HPC&J (25#)

My goal was 50 reps and I got 58. I don’t know how. The power jerks got heavy. 

5 deadlifts
20 lateral bar hops

2 reps shy of 7 rounds. What a gasser.

Bench Press
10 pull-ups immediately after each round

Uhm, the weight was in KGs so I didn’t even bother to attempt to discover what I was lifting. I just knew that the last round was heavy.

And some dude asked, “Are you using that bench?” Uhm, as I was using the bench. Asshole.

Partner WOD
50 RFT
Burpee + pushup + jumping jack + sit-up + handstand

Whaaaat? A partner WOD? Yes, because Kelli (and Bill) attended the soiree and Kelly often worked out with Jeff and me. I completed odd- and she completed even-numbered rounds. Time = 11:51.


Jeff and I enjoyed a Gator excursion during our visit. Unfortunately, the Gator kept falling out of gear and, well, stopping. About a third of the way through the ride the staff was kind enough to swap and provide us with a much more powerful Gator. And much faster! Jeff and I were both laughing at the top of our lungs as we drove through the rather expansive mud puddles. Jeff drove after our swim but, after driving for just a short amount of time, stopped the Gator and asked me to drive. “Why?” I asked. “Because you enjoying driving a lot more than I do.” True. Very true.

Jeff and I also enjoyed a spectacular zip line excursion. I take that back. I enjoyed the zip line excursion but Jeff did not. It sometimes boggles my mind how little I fear heights and how much of a thrill seeker I am.

We had the most fun at a water park that also include zip lines. I jumped off of the highest deck! And without a care in the world.

I finally got to watch “Black Panther” on the plane ride to the DR and “Lady Bird” on the plane ride home. BP, while enjoyable, didn’t live up to the hype. LB was an extraordinary film.

I’ve come to the conclusion that I most enjoy movies that don’t use the soundtrack to manipulate my emotions, foreshadow the plot, or insist that I listen. I’m not going to explain. Suffice it to say that the soundtrack to “God’s Country” and LB were much better than the soundtrack for BP.