Monthly Recap: February 2018

Posted: March 1, 2018 in CrossFit, Training
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For a month of January that dragged on for so many people, February was gone in the blink of an eye! Wow, where did the time go? For those of you new to the blog, my Monthly Recap post is more for my own records than anything else. Don’t get me wrong, I love sharing what’s going on in my life with all of you. What I like more than that, though, is the ability to look back throughout the year and have documented evidence of things I’ve done! Sometimes we get so caught in the weeds of our day to day lives that we forget how much we’ve accomplished. You should try it!

February 2018

Fitness- Unless work got in the way, I took the noon classes on Mondays! That means there were other humans around when I trained, I actually had a coach to watch me, and I started the week off with a workout! Those are all good things!

In terms of actual numbers, I had the most success with Snatches this month. Hitting 185lb Powers is becoming much more consistent, I’m getting more confident hitting full snatches up to 200lbs, and when pulling from the “blocks” at the knee for the first time in years, I hit 230lbs (5lbs under my goal). A complex of Power Clean, Hang Squat Clean, and Front Squat at 260lbs got me pretty fired up, too. After a 2-second pause Front Squat at 275lbs I thought I’d feel stronger, but heaviest Clean and Jerk for the month was only 280lbs, also 5lbs under my goal. It’s alright, though, I’m working on it.

I was bummed the other day when I realized I didn’t hit A SINGLE goal I set for myself in the gym in February, so when I got the gym today (the 28th) and had a 30 minutes before class, I decided to take a shot at the mile run. After a 15 minute warm-up, and running for the first time in a month, I ran a 5:54! I’m pretty sure that’s my fastest mile in a few years, too. So… yay for hitting ONE goal I set! AND I also started a 1000 Calorie per Week Challenge, aiming to hit 4,000 total on a rower or an air bike over the course of the month. Got that one, too!

My “First Ever” class this month was another Yoga class with Em. Don’t tell me that another Yoga class doesn’t count, because it sure does…. it was Partner Yoga this time. There were a few Acro poses thrown in, AND I didn’t drop her once!

House- With a short month, me working nearly every weekend day, the weather being bad, AND going out of town one weekend, not a ton of house progress was made. We did drywall another third of the garage, but for March, I’d like to finish putting up drywall in the garage, AND installing our Pegboard.

Other- A weekend in Breckenridge was a nice little getaway, and we checked out the Ice Castles in Dillon. The weather got really cold and snowy for a good chunk of the month, so not a ton of activities went down. We did go see one of our favorite Dj’s (Defunk) in Boulder, so that was great. Also, the Pod Save America Podcast came to town, and we went to see them record a live show with some friends

For March, since I’m realizing how unrealistic it has been for me to go to the gym JUST to “test” certain things, my Fitness goals for March will basically remain the same. IF the chance arises to max my Olympic lifts, I’d like to Clean and Jerk 285lbs and Snatch 235lbs.

Setting the goal of reading a book per month has been a giant failure thus far, and it’s just because I’m out of the house and running around for so many hours per day. So I won’t set a goal there, other than TO READ in the month of March. The thing is, I’d LOVE to read the two books I have on my nightstand, it’s just so hard to prioritize that. I promise to keep trying.

What’s going on with all of you? I’d love to hear some of your accomplishments in February, or goals for March!

Be Patient.

Posted: February 28, 2018 in CrossFit, Training
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“It’s a marathon, not a sprint.”

We’ve all heard that saying, and for most things in life, I agree with it. When it comes to fitness, it’s almost always true! People who buy magazines, download ebooks, and perform google searches with titles like, “Shredded Abs in 4 weeks” and “Arms Like Arnold By Summer,” likely hate hearing that though. There’s a time and a place to be “Type A,” and situations that require patience usually aren’t at the top of that list!

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“If it seems too good to be true, it probably is…”

The human body (and mind) should be viewed as a canvas. One, that through years of proper care, maintenance, and training, can develop into an incredible and useful vessel to get us through a long and happy life. Can I help a client lose 20lbs in 20 days? Probably. But will that weight loss be sustainable, and will it be done through healthy means? Probably not. So come because you want that six pack in time for your vacation, but stay to work towards physical independence long into your 70’s and 80’s!

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“Incremental Progress is STILL Progress”

A lot of the movements we do in CrossFit make up entire disciplines by themselves. For Running, Rowing, and Cycling, there are thousands of professionals around the world who devote their time to improve at just ONE of those skills. For professionals, a ONE SECOND Personal Record on a half-marathon can represent a huge success due to hundreds of hours of training! Olympic Weightlifters squat, snatch, clean, and jerk 5 to 7 days per week. During their competitive careers, it can sometimes take years to attain a one kilogram PR! Yogis work on balance and breath control constantly in hopes of improving their practice. It could take months of dedication to improve enough to finally get a single new pose. Climbers work on pull-ups and strengthening their grip in order to be more effective at getting up their mountain or wall. So then here we come, CrossFit athletes extraordinaire, and we want to get better at all of the things. All of the time. Forever. It’s simply not realistic.

Have you ever heard of an athlete going on a Strength or an Olympic Lifting Cycle? Maybe a phase during their training geared towards improving Aerobic Capacity? What about a Deloading Phase, where weights and volume stay fairly low to allow the body to rebuild and recover! There is a reason for these cycles. When an athlete is new at a sport, it can be easy to improve “all of the things” for a while since you’re just learning proper movement patterns. Once basic proficiency is gained, it will take more focus and specific training to continually make large improvements. As I said above, CrossFit can basically include ANY physical activity. Since there are only 24 hours in a day, and since most of us should also devote time to eating, sleeping, working, and anything other than CrossFit, it is literally impossible to improve everything forever. I’ve talked about it before, and will bring it up again, but there are people out there who need regular reminders!

Pick a few things to improve, devise a plan of attack, and most of all… Celebrate every victory!! If you’ve been working on Handstand Walking and take two extra steps, that’s an improvement. Are your knees caving in less when you squat because you’ve been thinking about it, well then great job! And do you want to put 50lbs onto your Deadlift 1RM? That’s a great goal to have, just make sure you’re happy when you “only” PR by 5lbs along the way.

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It really is a marathon. By taking care of your body, training smart, and giving yourself a pat on the back when you deserve it all along the way, you’re likely to be able to keep playing for a long time.

Being Creative Is Hard.

Posted: February 27, 2018 in CrossFit, Training
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At the beginning of 2018, I challenged myself to write one post per day on this blog. As of today, the 57th day of the year, I’m staying pretty consistent with my goal. While there still aren’t a “ton” of people who read on a regular basis, I still love adding to it each week. (For context, I had 113 views last week when I posted my strategy video for workout 18.1; far below my daily readership when this site was running at full speed a few years ago.) Believe it or not, I spend over 10 hours per week working on it! And while some of what I share isn’t anything to write home about, I will at least work on a post every single day. The thing I struggle with the most some days is deciding what to write about. Since this blog is mostly about fitness, that’s what the majority of my posts will cover. There are days, however, where I want to talk about something completely different. In order to keep my momentum, I’l like to enlist the help of my readers.

If you have ideas on topics you’d like me to cover, I’d absolutely love to hear them! Segments you like or don’t like? Let me know! With your input, my content can be more in line with what you’d like to see.

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There are also probably two dozen people that have come up to me and told me they keep forgetting to check my blog because I almost never post about it on social media. If you’re one of those people and are interested in following more closely, at the top right corner of the main page you can click a button to be notified when I post something new. Otherwise, I’ll try to be better about including notes on my Instagram page if I think something is particularly interesting. I started this page to foster a community of people who like helping each other, and there is still so much more value I feel we can add together.

Thank you for the love and feedback you give when you tell me what you like about my content. Thank you for giving it to me straight when you disagree with something I post (even if you don’t always say it in the comments section), and engaging in productive dialogue in the process. Thank you to those who have shared my posts or told their friends to check out the site. And thank you for continuing to follow along on my journey of trying to help people become a little bit more fit, and hopefully a little bit more entertained, just by stopping by my silly blog!

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The 2018 Open is coming – I’m So Excited!

Posted: February 26, 2018 in CrossFit, Training
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Week number one of the 2018 CrossFit Games Open is all but done, and excitement fills the air! Yet, thousands of people all over the world have already started to lose their minds. This happens EVERY year and it gets funnier and funnier to me each time. Here are three of the people you’ll run into over the next month as the competition continues to unfold!

Person Number One: The “Casual” Athlete

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“I don’t really care about the Open this year. I’m just going to do it for fun!”

Yet for some reason, immediately after completing the workout, they’ll obsess over the scores of people they know, comment that someone else got away with no-reps, and how this other person clearly lied to get that high of a score.

You know, sometimes people are just better. They may work harder, could be more naturally talented, and the movements selected may have just been more in their wheelhouse. Also… are there people who cheat and lie when submitting their Open scores? YES, of course! But what is you stressing out going to do about it? Nothing.

Person Number Two: The Failed “Non-Repeater”

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“This year, it’s all one-and-dones for me. No retests!”

This person also downplays how important the Open is to them, and does their first attempt either Thursday night right after the workout is released, or on Friday at some point to “get it out of the way.” They then go home and drive themselves crazy over that one time they set down the barbell when they shouldn’t have.

On Saturday or Sunday morning when they go to Open Gym to cheer on their friends, they decide they’ll just give this one workout another go. After a few more hours of leaderboarding that night, they head into the gym on Monday frustrated that they’ve dropped 1,500 more spots in the last 24 hours. Well…. maybe if they retested ONE MORE TIME at 4:50pm, they could squeak out a few more reps. This pattern repeats itself every week throughout the entire Open.

Person Number Three: The “Target”

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“I can’t believe they redid the workout just to beat my score.”

First of all, that might true. Especially in competitive gyms or regions where people throw down against one another week in and week out. And there’s nothing wrong with that. The Open is LITERALLY a competition! But most of the time, it’s not just about you. Sure, you may be a blip on the radar of someone who decides to retest, but there are probably a lot of other people they’re trying to take down, too! Don’t be upset that your buddy beat your score by 3 reps, be flattered that you pushed them enough to want to go again.

A few years ago, I used to train CrossFit two to three hours per day, five to six days per week. The sport was my life, and my primary goal was to try and qualify for Regionals. Unfortunately, I never accomplished that goal. These days, I work out three to five hours per week depending on availability in my work schedule. Whereas in the past, my motivation for retesting was to try and improve my ranking, these days it’s just fun to see if I can beat myself. I love the challenge of deconstructing my performance, and making up a more effective strategy to try and improve.

Today, I walked into the gym and didn’t want to do the workout that was programmed. After deciding that I thought I could beat my 18.1 score from my first attempt, I decided to retest. That’s all there was to it, and I was fine with my decision. I have stressed out approximately zero minutes about my ranking and simply wanted to give it another go. I would support almost any athlete who made the same decision, assuming their body felt up to the challenge. Just don’t do it if your hands are destroyed, your lower back is blown up, and if you’re motivated by anyone else. You’ll drive yourself crazy!

While I am all about people becoming competitive during this time of year, I never want your self-worth to be determined by your ranking in a random workout. If the Open makes you feel like Jessie Spano while spending two hours straight refreshing the leaderboard, take a deep breath, set your phone on the table, and go for a walk. Don’t pretend to be excited for this annual event, but secretly be a basket case. Just smile, do your best, and have fun. You are so much more than your Open ranking. I promise.

Sunday Status Update 2/25/18

Posted: February 25, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week. Not a particularly successful week by “bullet point” standards, but it happens.

Last week:

  • Fitness
    • It wasn’t a particularly great week of training for me as I was “forced” to take an extra rest day because of an insane work schedule, but it’s alright. I moved when I could, and sometimes that needs to be good enough!
    • If I had to pick one thing, it’d be not missing a snatch up to 200lbs on Wednesday, but that’s really it.
    • The first workout of the 2018 CrossFit Games Open is in the books! I don’t think I could have done much better, and the energy around the internets will be crazy for the next four weeks. Good luck to everyone competing!
  • Sleep was alright, but certainly not great. I need to be more consistent.
  • My busy weekend of training clients didn’t allow me to get to the drywall in the garage. But due to a really successful Saturday of coaching, I added a class to train junior athletes to my weekly schedule, so that’s really positive!

This week:

  • I plan to record my strategy video for the second workout of the 2018 CrossFit Games Open. I got some really positive feedback from people on the one last week, and that always makes me happy!
  • I reflected on the goals that I set for February earlier today, and believe I hit NONE of them! It’s so crazy to realize how quickly time flies. Since this is the last week of the month, I plan to spend some time thinking about how to set more realistic short term goals for myself. Long term goals are important, but in the few days and weeks in front of my face, I think it’s possible to set mini milestones to help keep encouraging progress.

Alright, your turn. What’s going on with all of you?

The pic of the week comes from a concert we saw at the Fox Theater in Boulder, CO. The DJ’s name is Defunk, and if you’ve never heard him before, you should check out his Defunk Presents “The Funk Trunk Mixes” on Soundcloud. They’re great!

Let’s Talk About Practice

Posted: February 24, 2018 in CrossFit, Training
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The sentence “Practice makes perfect” is a lie. Yet, humans say it all the time, and usually to children. It’s simply not a fact. There are a number of things I could practice on a daily basis and see only marginal improvements over a long period of time. Today, we’re going to talk about practice.

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Let’s start by discussing just two of the many factors that could impede reaching perfection. Age can play a role in one’s ability to find success in a particular area. While I’m not saying it’s impossible, I do feel confident saying that very few humans in their 70’s, 80’s, and 90’s could train and compete at an Olympic level in most sports. No matter how often grandpa hits the track, I don’t see him beating Usain Bolt in the 100m Sprint, I’m sorry. Genetics can also play a major role in one’s athletic development and potential. If a person isn’t over six feet tall or incredibly explosive, the odds of being able to dunk a basketball on a full-sized hoop are not very good. (I still think that’s a bucket list goal of mine, by the way!)

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Actual footage of me currently trying to dunk

Aside from age, genetics, and a long list of other things, that logic doesn’t even address what “perfection” even means. In nearly every discipline, sport, task, or skill, perfection is often a subjective term. What looks, sounds, or tastes perfect to you, may taste far from it to me. So why work to attain this a title or status they may very well be simply unreachable?

Instead, let’s change that first sentence (Practice makes perfect) just a little bit. What if it read, “Effective practice will almost always help you improve at a given task.” In that case, I think a lot more of us would nod our heads in agreement. While we typically associate the word practicing with activities and skills like sports, music, and languages, there are so many other things in our lives that can also be improved through dedicated time and focus.

Want to be a better weightlifter? Find a decent coach and get on a proven strength program. Then lift. Often. Want to feel and show more gratitude? Start each morning and end each night by writing a list of three things you’re grateful for in your life. Keep that journal close-by to remind yourself on days where you struggle. Want to read more? Instead of surfing on your phone before you go to bed, read 10 pages. Not only is it better for your eyes and your brain (to actually allow them to wind down after the day), but after only a few weeks, it will become part of your routine. You will likely get better at whatever activity you chose because you devoted time to practicing in order to get better at it.

I’ve been trying to read more, and even with the book on my nightstand, it hasn’t become high enough of a priority for me. That’s one thing I’m going to practice more! To help yourself be more accountable, what’s one thing you want to practice more often? Let’s continue to hold each other accountable and support one another in our quest to be better than we were yesterday!

When I saw the video below, it really made me stop and think. We’re each already REALLY GOOD at certain things. Choosing to practice and develop those things that make us happy drastically increases our chances of becoming really good at being happy. Similarly, choosing to practice things that make us sad, angry, or resentful, will likely make us really good at being sad, angry, or resentful. It’s so powerful to realize that it’s fully in our control to intentionally choose what we nurture in and for ourselves. Think about that for a second… Practice doesn’t make perfect. But devoting practice towards things that improve our lives can make a profound impact on who we are as people!

Smashby’s CF Games Open Strategy – WOD 18.1

Posted: February 23, 2018 in CrossFit, Training
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Happy 2018 CrossFit Games Open, everyone! It’s finally here!

The first workout (18.1) was released tonight, and for the SEVENTH year in a row, I’ve recorded my strategy video with my advice for the best way to attack it. First, let’s review the workout:

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To watch my strategy video, click below. Otherwise, I’ll summarize this workout in a few sentences below. Enjoy!

Toes To Bar

There are some people who can do 8 Toes To Bars unbroken all day long. Most athletes, however, cannot. If you know that 8 reps in a row isn’t sustainable for 8-12 rounds, I would recommend breaking them up from the start. Depending on the athlete, that could mean doing sets as 5 reps, short rest, 3 reps… or athletes who do quick singles or doubles. Knowing your own limitations will be key for this, and not relying on adrenaline of the first few rounds pushing you to come out swinging and then crash and burn.

Hang Clean and Jerks

Your motto during this movement should be “No Missed Reps!” Stand all the way up and pause before your first rep. Make sure the dumbbell touches your shoulder after the clean. Control the lockout overhead before lowering the weight from the jerk. There are so many chances to cut a rep short during this movement. Remind yourself that 20 minutes is a long time, and pace your effort and speed accordingly. Push Press may work great for 5 rounds, but if your arms are wrecked after that, are you confident enough with your technique to switch to confident Push Jerks? I hope so! If you’re strong enough, I think hanging onto the dumbbells for all 10 reps should be a goal throughout the entire workout, even if it means pausing with the dumbbell at your shoulders or at the hang for a few seconds.

Rowing

This movement will feel REALLY EASY the first few rounds, and you’ll be tempted to pull at a much higher power output than normal. Resist the urge! My advice here is to be powerful and efficient with your strokes (longer and stronger versus short and fast) in order to conserve energy and keep your heart rate down. Most men will likely average out somewhere in the 1050-1250 calories per hour range, while most women in the 850-1050 range. Remember, you’ll spend half of your time on the rower each round! If you’re gassed by round 4 from sprinting too hard, you’ll probably have a bad time for the second half of the workout. I’d rather you start slower and build as you go, versus crashing and burning.

At the end of the day, I think this is a really good first workout for the 2018 Open. It is really inclusive, and allows for a wide array of pacing strategies based on where our individual strengths may fall. Let me know what you think of this video, and I’d love to hear how it goes for you!

The 2018 Open is coming – Celebration time!

Posted: February 21, 2018 in CrossFit, Training
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My philosophy on competitions of any kind is that once they’re done, a celebration should follow shortly thereafter. Win, lose, or draw. This is all well and good for most athletes who play on teams, or participate in long events, but sometimes people have a hard time seeing eye to eye with me because of the sports that I’ve competed in most. As a swimmer, I specialized in the sprint events, which means that on a good day most of my races were less than one minute long. At a typical meet, I’d swim a maximum of five events. If you’re as good at math as I am, you’ve already figured out that I’d train 20+ hours per week (oh hi, NCAA official… I mean to say I’d train just under 20 hours per week) in order to compete for less than five total minutes. Even worse, during big championship meets that last 2-3 days, I might swim a total of 10 minutes all weekend long! Swim a race in under 30 seconds. Wait a few hours. Repeat. For three full days!

Some of my friends who were endurance swimmers specialized in events that took anywhere from two to fifteen minutes EACH. That is a pretty big difference in total time spent actually throwing down. Those who played other sports like soccer and football had games that were hours long. Me, five minutes of total work. The worse part, is that even with that difference, I would still be completely exhausted at the end of each meet.

In CrossFit, it’s kind of the same situation for me. I’d sign up for a 2-day competition, compete in 5 or 6 total events, each typically falling in the 6-12 minute range, and feel absolutely crushed afterwards! Saying it out loud seems silly to me. How can my wife compete in Half IRONMAN triathlon where she’s moving for five HOURS straight and not even sore the next day, and I’m hobbling for the rest of the weekend after doing fifteen whole minutes of exercise racing?!

Regardless, when competition day comes and that huge flood of adrenaline kicks in, I find an extra gear that doesn’t ever show up during training. Pushing that hard for each those events takes just about everything out of me, so when I’m done, I feel like I deserve to celebrate surviving. Since so many of us are going to be “competing” in the same events for the next five weeks, I think we ALL deserve to celebrate! My celebration of choice usually involves beer (sometimes tequila) and pizza or burgers. What are your celebration treats to yourself after an accomplishment?

The 2018 CrossFit Games Open starts in a matter of hours. I hope you’re excited, and that you’ve got your post-workout or post-Open meals already planned out! Good luck out there, friends!

Why Are You Here?

Posted: February 19, 2018 in Coach's Corner, Training
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Fitness is awesome! Seriously. There are literally thousands of ways that we can improve our health and wellness, increase our ability to survive and thrive, and enhance our skills in order to perform particular tasks. It truly is all around us, and so many things impact our level of fitness at any given moment. It’s not just about lifting weights or going for a run. Nutrition, rest and recovery, and our mental, emotional, and spiritual well-being are also critical pieces of the pie that can make us not only happier, but more effective and powerful beings.

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While at any given moment, each one of us might be on a separate fitness path, I have found that asking my athletes one question can make a profound difference in their training: “Why are you here?” A lot of people don’t immediately know what to say, but spending some time reflecting on the answer can help in a lot of ways.

Some athletes want to get stronger, others are looking to gain flexibility, and some just want to be able to eat and drink whatever they want. To some, spending time in the gym allows them to improve their health markers, potentially reduce the amount of prescription medicines they need to take. If an athlete is just in the gym to have fun, that’s completely fine. Usually, however, I’ve found there’s more to it than that. Even if they don’t aspire to compete in a local CrossFit event, people usually at least have the goal to get that first pull-up or muscle-up, or they strive to hit that 100- or 200-pound clean and jerk! By identifying a few specific goals, a training plan can be adjusted to accomplish them much faster!

For me, personally, NOT having a specific goal is a cop-out. It relieves me from needing to commit additional time to get better at any one thing. If my goal was just to “look better naked” that would be fine. But honestly, it’s been too long since I’ve TRAINED with a purpose in mind. The more I’m asked if I’ll compete in CrossFit again, the more I struggle with deciding what I want do for my next challenge. Individual or team comp? Power lifting or Olympic Weightlifting meet? Masters swim meet? A running race like a 5k or 10k? Who knows?! The point is nothing has me fired up enough to throw down. I’m hoping I find something soon, though.

It’s completely normal and very common for motivation to change from year to year, month to month, or even minute to minute. I just want to challenge you to be more deliberate in your training, and not just go through the motions. Moving with purpose, as I said in a post last week, is critical, but moving with A PURPOSE can be a game changer. That said, what is your action item? It’s time to pick something to focus on for the next few days, weeks, months.

Figure out what fitness means to you, and why you’re choosing to spend time in the gym each week. Are you registered for the Open? Is that your focus? If yes, what is your plan to attack each week as effectively as possible? Are you training for an event this spring? What can you do today, this week, and next, to better prepare yourself to succeed? Want to get that six-pack for summer? How much additional core work will you do each week? Feel free to share your goal(s) with me in the comments. As many of you know, once you write something down, it typically helps us remain more accountable!

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Sunday Status Update 2/18/18

Posted: February 18, 2018 in Coach's Corner, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • Metcons
      • Workouts have been all over the map for me lately in terms of feeling good or bad about my fitness, but such is life. I’m very curious to see how this year’s Open goes in terms of movements that I consider “strengths” verses “no so much strengths” for me!
      • A variation of Isabel (30 Snatches for time) was Wednesday’s workout, and I debated all day whether I would try the “Rx” version of the day (115lbs) or whether I’d give the “Competitor” weight (155lbs) a go. At the last minute, I decided that 155 was the right choice, did quick singles the whole way, and finished my 30 reps in 4:03. I’ll take it!
    • Barbell Work
      • Monday brought waves of Power Cleans; Min 7 – 3 Power Cleans @ 81% (230lbs), Min 8 – 2 Power Cleans @ 84% (240lbs), and Min 9 – 1 Power Clean @ 87% (250lbs), and some pause Front Squats (heaviest at 275lbs)
      • Built to a heavy single of Clean and Jerk on Friday and hit 280lbs. It wasn’t my prettiest lift, but I’m glad anytime I get to 275+
    • Calorie Challenge
      •  Since it was a short week (I left town Friday afternoon and just got back), I had quite a bit less time to sit on a rower or bike. I did, however, hit another 700 calories. That puts me at 3,000 for the month so far. I’ll likely reach 4,000+ by the end of February!
  • I did write one “The 2018 Open is Coming” post! The Open starts this week, I can’t even believe it!
  • Progress on the book (Discipline Equals Freedom: Field Manual by Jacko Willink) continues. Still haven’t given myself more than 10-15 minutes once or twice before bed, but I’ve already put more of a focus on reading in 2018 than I have over the last few years. I’m celebrating that.
  • Swimming Post is live! It’s fun to already have had some people reach out asking more details about my “Swim Better Now” clinics. Bottom line is that I want to help people get better, whether that means swimming faster, or just learning how to float safely in deep water. If you, or anyone you know, is interested please do not hesitate to reach out.

This week:

  • The first workout of the 2018 CrossFit Games Open is released this week. In the past, I have recorded “strategy” videos for each week. My goal is to try and get a video and post live by the time you wake up on Friday morning. Wish me luck!
  • I had a pretty poor weekend of sleep at the place where we stayed up in the mountains, so my goal is to get over 6.5 hours of sleep two days this week. No, that doesn’t normally happen. I was going to challenge myself to say 7 hours, but when I do reverse math based on the alarm, it’s just not realistic. Working on it!
  • I have a really big weekend of work ahead, with nearly 10 hours of client work accounted for between Saturday and Sunday. Even with that, I’d like to devote some time to continuing progress with the drywall in our garage!

Alright, your turn. What’s going on with all of you?

Here’s a picture from our weekend in Breckenridge. Have a great week, everyone!

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