Smashby's Training Blog

Here’s last week’s recap and my goals for the upcoming week.

Last week:

• Fitness- The more time passes this year, the more appreciative I am of the little things that go well in my training. My expectation used to be that I had to hit big numbers in strength, and push hard on workouts. Both things had to be there, every day. Now, I look back on training and am excited to see that a few things go well every week. That’s been more than enough to keep me going lately.
  • Metcons:
    • 5 Rounds: 20/15 Calorie Row/Bike and 10 Thrusters (115/80) – 9:53rx
    • For Time:
      – 40/30 Cal Bike or Row
      – 100′ Front Rack Walking Lunge (DB 50/35)(KB 53/35)
      – 25/20 Cal Bike or Row
      – 100′ DB Walking Lunge
      – 15/10 Cal Bike or Row – 7:39rx
    • For Time:
      – 2k Row (or 1 mile run)
      – 200 Double Unders (300 singles)
      – 10 Rounds of Cindy (C2B Cindy) – 22:21c (chest to bar)
  • Barbell work:
    • Snatch from the blocks at knee height – 230lbs!
    • Three rep Thruster from the rack – 210lbs
    • Power Clean + Hang Squat Clean + Front Squat – 260lbs!
  • Calorie Total:
    • The challenge this month was to accumulate 2,018 calories on a rower or bike. My goal last week was to complete an additional 1,000 calories, and I did it. I’m currently sitting at 2,300 for February.

• Progress still continues slowly on my first book of the year (Discipline Equals Freedom: Field Manual by Jacko Willink). I knew that it would be hard to prioritize sitting down and making time to read instead of doing some sort of work, but not this tough! I’m always so convinced that there are other things I need to be doing until the second I close my eyes to go to sleep, but at least I’m plugging away.

This week:

• Write one “The 2018 Open is Coming” post
• More progress on the book (Discipline Equals Freedom: Field Manual by Jacko Willink)
• Complete one thousand more calories on the bike and/or rower before next Sunday. Feeling good about the extra cardio I’m doing, I just need to MAKE time to get it in! Another 1,000 would put me at 3,300 by next weekend.
• Swimming Post is basically done, just working on fine-tuning details on the graphic/poster! Booked another 2 new swim clients this week for later in the month, too.

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

Have a great week!