Posts Tagged ‘Cardio’

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:
    • 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!

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

Last week:

  • Fitness- Weird week for fitness for me! Usually I struggle with the workouts and strength sessions go fairly well, this week it was quite the opposite. A couple of quick “burner” style workouts played to my strengths.
    • One was a quick three-rounds of 125 Hang Power Cleans (115lbs) and 15 Bar Facing Burpees. I used the “new” standard of having to jump back and up (no stepping), and finished in 4:36. I kept a nice steady pace the whole time, and was really happy with my time.
    • The other was a descending ladder (21-18-15-12-9-6-3) of Hang Power Snatch (75lbs) and Calorie Row. While my snatches weren’t pretty, I still went unbroken on them and finished in 9:29.
    • The weirdness also came in the form of my Saturday workout. I started the day off by going to cheer on a bunch of ladies from the gym where I coach at a local competition. When I left, I decided to head to the gym to get in a workout on my own. For some reason, I was inspired to do what I called the Smashby Triathlton. This little number was 3 Rounds (Slowest/Medium/Fastest) of 1 Mile Run / 1000m Row / 100 Cal Bike. (So yes, I did hit my goal of running three miles!) It wasn’t designed to be as fast as possible, so from start to finish, it took my almost an hour and ten minutes! But, I think I needed that on Saturday.

SmashbyTriathlon

  • Progress continues on my first book of the year (Discipline Equals Freedom: Field Manual by Jacko Willink). I also listened to a one-hour podcast with him during my long workout, so that counts towards progress in the book, too!
  • We spent another few hours working in the garage this weekend and put up even more drywall. I think the next day we decide to attack it, drywall will be done. After that, it’ll be framing that and installing the pegboard. Yay, progress!

This week:

  • Write one “The 2018 Open is Coming” post
  • I WILL NOT finish the book I started by next Sunday and write a brief summary (Discipline Equals Freedom: Field Manual by Jacko Willink) – Trying a little reverse psychology on myself!
  • Complete one thousand calories on the bike and/or rower before next Sunday. I hit 1,019 last week, and would like to hit another 1,000 this week. That long cardio is something I typically don’t devote enough time for, so picking an even number like that helps me stick to it!
  • I didn’t write a post last week talking about the Swim Lessons I give, why they’re so rewarding for me, and why you should let me know if you’d like some. So that will happen this week, as I’ve been having a lot success with all of my “swimming” clients!

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