Day 356: A Nice Friday Working from Home

I’m not sure what’s going on but last night I woke up 6 times even though I managed to get 4.5 hours of deep sleep again and a total of 7+ hours. 

In checking my UP app it follows the same routine throughout the night of waking up for a minute then going into light sleep followed by deep sleep. While I only remember waking up once, I’ll be interested to see if I have the same issue tonight.

It was nice to work from home today. I had all of my meetings this morning thus giving me the afternoon to focus on closing out the week strong. 

I was excited to see that today’s Spartan WOD was focused on metabolic conditioning. The stated WOD on the Spartan website was: 


  • Dynamic warm-up – 3 movements x 2 at 25 yards each.
  • Jump rope 5-10 minutes. Work up a sweat.

Main set

  • 4 x 400 meter/yard runs performed as laps at the track, or intervals on the road. Rest 3 minutes between each interval.
  • One minute of burpees. Rest one minute. Repeat this for 20 minutes.

I realized that even if I ran a sub-8:00 minute mile, the run section of the main set would take 20 minutes to complete. I’m not sure what minute/mile pace the coach who programmed today’s WOD thought those who would follow it would run. 

I changed the main set to allow me to complete the maximal workout while keeping to the 20 minute time limit. 

While keeping the warm-up the same, I did 5.5 minutes of jump rope which was a 30 second increase from my normal. Jumping rope, though basic, is actually a much harder total body workout than most realize thus 5 minutes can be hard. Continually increasing by 30 seconds over time will push my body. 

I then switched the main set to a 400 meter run followed by two minutes of rest x one minute of burpees followed by a one minute rest. 

I was able to complete a full three rounds of the workout while running a sub-8:00 minute mile for each 400 yard run and 15 burpees per round for a total of 45 burpees. 

It’s been nice relaxing tonight as we head into the weekend. Tomorrow morning we’re having brunch with Laura’s former boss and his wife who are friends of ours. Surprisingly enough, it will actually be our first time ever going out for an official brunch.