August 31, 2014
workout, 8.31.2014

First time I’ve done a Sunday special at CFR. It was fucking horrible.


  • 200m run
  • 40 pull ups
  • 200m run
  • 40 box jumps (24”)
  • 200m run
  • 40 thrusters (95#)
  • 200m run
  • 40 burpees
  • 200m run
  • 80 single-unders
  • 200m run

28:58 — Rx was supposed to be 40 DUs, but this was definitely not the workout to practice them. Ended up walking the 4th and 5th 200m because 1) it was hot as shit, and 2) I was out of gas, and 3) I really did not want to pass out on the blacktop. Everything else—all of those movements—were okay. The thrusters just took time, as did the burpees. The pull ups and the box jumps were easier to pace myself and grind through. Blargh.


  • Try not to puke
  • Try to catch breath
  • Don’t die

August 30, 2014
workout, 8.28.2014

I guess this is two days late but also this has been a weird week of work and other things so whatever.

A: Front squat

  • 5-5-5-5-5 // 215# — Weight percentages were: 60-65-70-75-80%, or 160-175-190-202#. It was hard, but not too bad if I got to catch my breath between reps. Not as difficult as the back squats at equivalent 1RM percentages.

B: Sled push

  • 4x200’ // 90# — Don’t know how much the sled weighs; did the first 2 sets with 50# worth of plates, then 70# on the third, and finished it off with 90#. Not terrible, although it was hot and that’s pretty miserable when you have to push a sled around on hot asphalt.

August 27, 2014
workout, 8.26.2014

A: Back squat

  • 6-6-6-6-6 // 240# — Weight scheme was: 60-65-70-75-80%, which translates to 180-195-210-225-240#. That’s heavy. Rull heavy. But the only set I had difficulty on was the last one. The very last rep almost did not go up. That one was a grind, for sure. Form was not great, had a bit of a hip-wiggle as I shifted more weight onto my right leg. But it went up. And that was really the only bad rep. And I did these all without knee sleeves or a belt. Going to be interesting so see where I am when the cycle ends.

B: For time

  • 500m row
  • 35 burpees

3:59 Rx — Man, those burpees hurt. My quads were burning something fierce, which is usually not what I associate with burpees. Pretty sure the squats had something to do with that. But also the row. But also, I think I kept a pretty good pace through the workout and didn’t pause to rest too much. Also probably means I should have gone a little harder, but I always have trouble exploding out the gate and dying halfway through the WOD.

August 23, 2014
workout, 8.23.2014

I was planning on getting up in time to squat this morning. But. I didn’t. So obviously, the solution was to go for a run around Furman sans shirt. Gotta show all these new undergrads what is up.

It was hella hot though. So. IDK. Maybe 2.5 miles in about 20 minutes? Does that sound right? Eh. And then, a few 400m sprints alternating with 400m of walking.

And then some lifting back at the Lofts:

A: Deadlifts

  • 10-10-10 // 185#

B: Strict press

  • 10-10-10 // 75#

This weekend is turning into an exercise in staying busy. It’s hard to mope when you’re doing stuff and being around people.

August 21, 2014
workout, 8.21.2014

I drove to GSP this morning. Arrived at 6:20am. Had to see Carrie off on her next big adventure. I didn’t like it. Saying goodbye.

Goodbyes are the hardest.

Spent the morning interviewing/assisting on a photoshoot with Clemson football head coach Dabo Swinney. His wife asked how I stayed in shape.

The easy answer: I squat it out. Especially on days I have to say goodbye.

A: Front squat

  • 5-5-5-5 // 205# — Weight scheme for each set: 60-65-70-75% of 1RM. Worked out to 160#, 175#, 190#, and 205#. Roughly.

B: 20 minutes

  • For the first 10 minutes, alternating 30 sec Airdyne, 30 sec rest
  • For the second 10 minutes, alternating 30 sec rowing, 30 sec rest

Quads and butt were toast at the end. Oh well. A good workout, I guess.

I have a sore throat from all this random sinus shit getting stirred up by my feels lately. Going to take a Dayquil and go to bed.

August 19, 2014
workouts, 8.19.2014

A: Back squats

  • 8-8-8-8 // 225# — Rep scheme from last week, expanded to include an additional set: 60-65-70-75%. This time, I actually lifted the correct amount of weight for my 1RM: 180-195-210-225#. Pretty fucking difficult. Had to grind my way through every rep.


  • 2 minutes, AMRAP: KB swings (72#)
  • 2 minutes rest
  • 2 minutes, AMRAP: DUs
  • 2 minutes, rest
  • 2 minutes, AMRAP: pull ups

31 / 15 / 28 Rx — This was terrible. I think the back squats wiped me out. And then the 72# KB wasn’t doing me any favors. That thing was heavy as hell. And the DUs were just attempts, but my shoulders were already kind of toast. And to finish up with the pull ups. Just painful.

August 14, 2014
workout, 8.14.2014

Hamstrings and glutes still sore from back squats on Tuesday, but that doesn’t mean I can’t WOD today.

A: Front squats

  • 5-5-5 // 160#-170#-182# — Same percentages as for the back squats on Tuesday: 60, 65, and 70%, using 270# as my 1RM. I think I’ve gone higher, and I don’t think I tested my 1RM after the end of the last squat cycle in April/May, so this might be on the low side. Probably a good thing though. Volume is hard.

B: 16 minutes, EMOM

  • Even: rowing
  • Odd: 10 push ups

2302m total — Kind of a wonky WOD. Rowing for a full minute, then dropping into those push ups. The suggested guidelines were to try and hit about 80-85% effort consistently, or get between 200-250m every minute; and to Rxx it, hit 300m on the last round of rowing. 

Well. I got 299m. Damnit. Kind of mad about it. But also, I’m happy I was hitting an average of ~288m every time I hopped onto the rower.

Push ups were relatively easy. Doing them in volume with Will in the spring and on my own is paying off. I doubt I could crush a bunch of them in an unbroken set, but with some recovery time built-in (like today), no problem.

August 13, 2014
workout, 8.12.2014

It’s now a week before Carrie leaves for New York and so I’m kind of crushed but also in denial so duh do a billion squats.

A: Back squat

  • 10-10-10 // 185#-195#-210# — First week of a brand new squat cycle. This time, there’s a lot more volume. Which is fine, I guess. Muscular endurance, perhaps? Anyways, the rep scheme was supposed to go 60%-65%-70% of your 1RM. I lowballed it and counted 300# as my 1RM as I haven’t squatted since hitting 315#. Still, this was pretty difficult. Got all tingly and fuzzy and lightheaded as I finished the last set of 10.

B: 10-8-6-4-2

  • Front squats (120#), from the floor
  • Toes-to-bar

3:52 Rx —This was…fun. To a point. I do love these kinds of metcons where you know it’ll be terrible but short. Makes it easier to go all out, I suppose. Managed to do all the front squats unbroken, although I did pause a few times on the set of 8 and 6. Never dropped the bar though. The toes-to-bar were a bit more difficult. I managed to get the set of 10 and 8 unbroken, but after that, I began having some serious trouble stringing together kipping t-2-b. I think that is, without a doubt, what slowed me down the most.

August 11, 2014
workout, 8.11.2014

So my lower back and left hip/IT band is pretty tight today. A little twinge-y. Going to attribute that to the deadlifts I did yesterday. And possibly the combination of those with overhead squats.

A: Heavy single hang clean

185# // Welp, I guess I forgot I did a heavy double at this weight a few weeks ago. But I also had to drop into a full squat to catch this one. Just wasn’t my day for hang cleans.

B: 20 minutes, EMOM

  • Even: 3 hang squat cleans + 1 push press
  • Odd: 30 DUs, or 40 seconds of attempts, or 60 SUs

135#, Rxx — Rx was just to hang clean. I figured I might as well squat clean the weight, since there was no way I was actually getting all those DUs. I did some combo of singles and attempts. I was just trying to get volume of attempts, so when I DID manage to get a successful DU, I have no idea how it actually happened/how to duplicate that.

C: Run, 1 mile, Z1

  • Easy run, no time, sprinted up David C. Francis to close it out.

August 11, 2014
workout, 8.10.2014

On Saturday, Greenville flooded. Basements under water, businesses being shut down by the fire marshal for hazardous conditions, streets turning into swift streams. It was fun. And wet.

On Sunday, I woke up to a surprisingly dry-ish Greenville, albeit much cooler than the August date would imply. Felt like a damp autumn day. It was wonderful. Plenty comfortable enough for working out.

A: Overhead squat

  • 5-5-5-3-3-3-3-3 // 105# — Worked up to 105#…but I swear, there is something funky about the bars in the Lofts gyms. 105# has never before felt that heavy, especially considering how I was moving 125# earlier in the week.

B: Deadlifts

  • 10-10-8-5-5-5-8 // 225# — Hit three sets of 5 at 225#, and finished off with a set of 8 at 135#. This is such a weak area for me. Pulling 225# was hella difficult. I’m going to have to actually devote time every week to working on this.

C: Pull ups

  • 7-7-7 — Just because this week exposed how quickly you can lose proficiency at a basic movement when you don’t do it often.

August 9, 2014
workout, 8.8.2014

A: Push press

  • 3-3-3-3-3 // 125# — Arrived late from work, so I jumped in and kept the weight low-ish. Nothing particularly good or bad, just didn’t go all out as the second part of the WOD looked awful.


  • 300m row
  • 50 box step ups
  • 300m row
  • 50 wall balls (20#)
  • 300m row
  • 50 push press (75#)
  • 300m row

16:20 Rx // This wasn’t quite as bad as I thought it would be. I was able to get some rest while rowing, and just grind through.

August 7, 2014
workouts, 8.05.2014 & 8.07.204



  • 5 minutes AMRAP: 7 DB thrusters (40#), 7 toes-to-bar
  • 5 minutes rest
  • 5 minutes AMRAP: 7 slamballs (50#), 7 pull ups
  • 5 minutes rest
  • 5 minutes: rowing, max kCal
  • 5 minutes rest
  • 5 minutes AMRAP: 7 DB thrusters (40#), 7 burpees

4 Rx // 4 Rx // 80 kCals // 3 + 4 Rx — Wow. This really sucked something awful. So. Many. Fucking. Metcons. Plus, this covered basically every fucking movement possible.

I couldn’t get into a rhythm and kip those toes-to-bar correctly. The pull ups were awful (I haven’t done a whole lot of them, recently). And the thrusters on the last metcon were terrible. I almost passed out. At least I felt pretty good about the rowing portion. 


A: Overhead squat, heavy triple

  • 120# — Is this the heaviest I’ve ever OHS? Possibly? Just kidding. 125# is my 3RM. Still, this felt pretty solid and secure and I probably could have gone up. Maybe next time. Gotta keep working on these.

B: 10-8-6-4-2

  • Front squat (115#)
  • Pull ups

3:40 Rx — This was quick and dirty, but I really enjoyed this. My back will probably be a little sore tomorrow, but that’s fine, too. Set a pretty quick, steady pace for the entire workout. Afterwards, I wasn’t gassed quite so much, so perhaps I should have gone harder. I just have a difficult time blowing up right out the gate and dying deeper into the WOD. This was probably preferable. 

August 2, 2014
workout, 8.02.2014

A: Shoulder press

  • 5-5-5-5-5 // 105# — Still very much struggling with the 5th rep on the 4th and 5th sets. Ended up push pressing the weight up. I don’t know what it is with the bars at the Lofts. Pressing 95# at CFR feels…not easy, but fluid, at least. I don’t think 105# should feel this difficult. Sometimes, I think the Lofts has 55# bars instead of the standard 45# Oly bars I’m used to. Either way, the sleeves don’t spin that well, and perhaps that fucks with the way the weight feels in my hands, since I end up feeling the torque of the plates spinning/trying to spin. That, of course, translates into my stress/strain, which requires more effort to control, which is more taxing, which perhaps makes things FEEL heavier than they are.

B: Double KB farmers walk

  • 3 sets, 100ft.

24kg x 2— One KB in each hand, for about…I don’t know. Let’s say at least 100? 120ft? I have no idea. I just traced the outline of a couple of concrete slabs laid out in front of the gym at the Lofts. These KB had those fat, FAT handles, so of course my hands and forearms were like FUCK and also my traps and shoulders from trying to maintain good posture while walking around with 108# hanging from my noodle arms.


  • 30 toes to bar
  • 500m row
  • 30 walking lunges, plate overhead (35#)
  • 500m row
  • 30 HR push ups

13:30 — A variation on the programmed WOD from Friday (which I skipped due to feeling ways about not accomplishing enough in my life and questioning my whole approach to people). I believe Rx was 45# plate, plus, 3 laps around CFR instead of rowing. It sucked regardless. The toes-to-bar took forever. I haven’t practiced them in a while, and I couldn’t keep them going. So my grip was already shot from the farmers walks and the toes-to-bars and then rowing. And my shoulders were pretty toast for the walking lunges. Hard, sucked, but it felt good.

D: Ring rows

  • 3x8

E: GHD sit ups

  • 10-10 // 10# wall ball — I forget to breathe when doing these, plus the blood rushes to my head and that makes me feel like I will pass out or explode. Fun. (Not.)

F: GHD back extensions

  • 10-10 // 10# wall ball — Gross.

July 31, 2014
workouts, 7.28–29.2014

Forgot to post these the other day(s).


A: Hang power clean, heavy double

  • 185# — Heavy, heavy, heavy. On the second rep, I had to drop into a full squat, so I guess it doesn’t really count. Or does it?

B: 7 minutes, AMRAP

  • 7 hang power cleans (135#)
  • 7 burpees over the bar

4 + 8 — Rx weight was 155#, but I’m pretty sure there was no way I was going to be able to put in as much work with that weight. I feel pretty okay about my effort and numbers, although I need to fix some timing issues with my cleans. I am dropping under the bar too soon, so it just crashes onto my collarbones/neck. Instead, I should be getting under the bar faster, but later, so that the bar is just starting to rest on my delts as I ride the bar down into the power or squat position.


A: Push press

  • 5-5-5-5-5 // 135# — Oooooof. For five reps, this was really heavy. Amazing how much more strain you’re under/how much more taxing it is when doing just 2 reps more.

B: For time

  • 50 wall balls (20#)
  • 1000m row
  • 50 wall balls (20#)

10:42 Rx — I guess getting sub-10:30 would have been nice, but this was hard as it is. Probably could have gone harder on the wall balls, but I haven’t yet figured out my breathing since you’re torso is in a compact position at the bottom of the wall balls. 

C: 1-mile run 

  • Took it easy, didn’t keep an eye on the clock. Just sprinted from the bottom of David C. Francis on the way back to CFR to finish the run. A little harder than I thought it’d be, but I suppose 100 wall balls will do that to you.

July 26, 2014
workout, 7.26.2014

A: Turkish get ups

  • 20 // 16kg — Ugh these are hard and I hate them always. Broke them up into sets of 5, alternating each arm.


  • 500m row
  • 30 burpee box jumps (24”)
  • 500m row

8:37 Rx — The programmed metcon from yesterday (unfortunately didn’t make it, as I took the day off and CFR was hosting the Greenville Games anyways). Feel pretty good about this. My 500m times were pretty consistent. About 1:45 and 1:48. The burpee box jumps — just a grind. But at least they forced me to pace myself and breathe, which is where I typically fall apart on burpees.

C: Strict press

  • 5-3-3-3-3-3-5-8 // 105# — Weird rep scheme, I suppose. Started with 65#, then up to 95#, then 105# for the remaining 4 sets of 3. Capped it off with a set of 5 @ 95# and a set of 8 @ 75#.

D: Pull ups

  • 25 kipping — Haven’t done pull ups in a while, so I thought I might as well.

E: Barbell row

  • 5-5-5-5-5 // 105# — Lighter weight than I can do, but I focused on really holding the contraction at the top of the lift and not jerking the bar around with momentum.

F: GHD sit ups

  • 3x10 // 10# — For the second and third sets, I grabbed a 10# wall ball. Full range of motion might have put a funky kink into my lower back though. Nothing serious, but I’m rolling it tonight.

G: DB complex

  • 8 front raises
  • 8 lateral raises
  • 8 shoulder presses

15# — Just revisited this. Ugh. Hurt.

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