Posts Tagged ‘Sunday Status Update’

Sunday Status Update 6/3/18

Posted: June 3, 2018 in CrossFit, Training
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It’s been a few weeks since I’ve done a Status Update, but here we are again! Two weeks ago I was on vacation, and last weekend was Memorial Day, so I spent next to no time on my computer. It was nice!

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

Last week:

  • Fitness
    • Did the CrossFit Hero Workout Murph on Memorial Day Monday. Over 90 athletes came and threw down. What a great atmosphere! I then proceeded to be so sore for the rest of the week that I could barely move. My shoulders are still sore almost a full week later. It’s crazy what a few hundred weight push-ups can do, even when you do prepare for it in the weeks leading up to the big day!
  • Other
    • We went out for Asian-esque food four out of five nights in a row. Between sushi, poke bowls, and pho, it was a delicious week of food. All other meals were during the week were meal prepped, so we felt justified in our decisions!
    • Socially, it was a great weekend! Friday night was a baseball game, Saturday night a concert, and after my swim lessons that I taught on Sunday morning, the rest of the day was spent working on the gym at the house.

This week:

  • Plan is to pick up something this weekend to make the home gym all but complete!! I hope next Sunday I can show you what it is and brag about the little space we created in our garage!

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

Since Bacon got the spotlight during my last Status Update, I figured it was only fair to give his sister Dakota the next one!

DakotaBear

Sunday Status Update 5/13/18

Posted: May 13, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • Snatch day included 3 singles at 83%, which for me is 205lbs. Always glad to not miss a single snatch rep over 200lbs!
    • Deadlift day called for a moderately heavy triple. I wanted to hit 405lbs with no belt and feel strong, and I did.
    • I was convinced to do the workout Triple Three with some friends this morning. That’s a 3,000m Row, 300 Double-Unders, then a 3-mile Run. My goal was to finish under 40 minutes… but I did not. Double-Unders were a disaster today, otherwise it would have happened.
      • Row was done in 11:33 (1:56.9, 1:56.9, 1:56.0, 1:54.3, 1:53.0 or so pacing by 200m), DU’s mostly in sets of 20-30, and then my run was a 22:54 (7:48, 7:44, 7:17 splits). Final Time: 40:25
  • Other
    • “Drive Time with Smashby “is a segment I used to feature on my blog years ago. With a few questions from some of you piling up that you wanted me to answer, instead of waiting for the perfect time to answer them in writing I’m going back to finding time to answer them when I can; driving from job to job! The question this week had to do with how to approach jealousy in the gym.

This week:

  • The alarm goes off just after 4am Monday through Thursday, so getting to bed earlier is going to be a must.
  • Leave for vacation on Thursday! Just need to pack and clean during my free hours this week. I cannot wait!

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

Pic of the week is of my little man, Bacon the Corgi. It feels so good to come home every night and have this little guy run up and greet me! He may only weigh 24lbs, but these judgey eyes know they really run the house. This look said, “I know you needed your second hand to take the picture, but that means that it stopped petting me for a second. Please place your hand on my back once again. Thank you very much, sir.”

BaconJudgey

Sunday Status Update 5/6/18

Posted: May 6, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
  • Other
    • Saturday I attended a CrossFit competition at the gym where I work. It was run so well, the athletes were amazing, and the weather was perfect.
    • Lawn mowed, weeds whacked, free mulch for yard picked up, laundry done, floors vacuumed, finished a section in my nutrition book, bought a bicycle helmet… had a really productive weekend at home.

This week:

  • Hoping to read more out of my nutrition book.
  • No mornings off for me this week, so my goal is to get to bed earlier every night… (I write as I lay in bed on my laptop at 11pm)
  • It’s my last full week of work before vacation in about 10 days. I need to keep working hard and stay focused.

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

Pic of the week comes from the “No Gutz, No Glory” competition at CrossFit Omnia this weekend. Kyla is one of the two masterminds who organized and programmed the event. Here she is right before the Awards Ceremony. There were some amazing prizes, and it was a great way to conclude two awesome days of competing. Great job, Kyla and Rj!

Sunday Status Update 4/29/18

Posted: April 29, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • I probably had one of my best weeks of fitness in a long time!
    • Snatched 240lbs for the first time in over 3 years
    • Split Jerk 310lbs for the first time in over a year
    • Oh, and a week ago, I did a BACKFLIP for the first time!! Thanks to the crew at i99fit (Coach Anthony, specifically) for teaching me how in 45 MINUTES!
      • Here’s a video they shared that shows the progression of drills he took me through! So much fun!
  • Other
    • It was my birthday last week! I spent time outside in the sun, visited some breweries and played games with wifey, hung out with friends, and didn’t need to set an alarm to get up early on Saturday morning!
    •  Went to my first Red Rocks Amphitheater concert of the year. Wednesday, Em woke up and asked if I wanted to go to the show. I’m not usually one to turn down a chance to go to Red Rocks, so we went and saw Kygo. It was a good show, and definitely got me excited for some of the shows I’m really looking forward to this year!
    • I said I wanted to mow this week, and I did. Between that, whacking some weeds, and helping Em pull weeds for a bit, the back yard is ready for summertime hangouts!

This week:

  • I didn’t get to reading/studying for my nutrition certification because of my birthday shenanigans, but will this week.
  • I learned to do a backflip, right? Well, then I didn’t practice them at all during the week! This week, one day, I’ll do my first backflip attempt “in the wild” and remind myself that I know how to do them now.

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

Pic of the week comes from parts of my birthday celebration. Friends took me out to lunch to celebrate, and I got bday tequila shot! How fun is that? I also got green golf balls, tees, and a new green golf glove. Guess I need to brush the dust off of my clubs and get ready to play! Then on Saturday night, I got some late-night pizza from a place I haven’t been to in YEARS! And yes, it was still delicious!

Sunday Status Update 4/22/18

Posted: April 22, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • After tweaking my back last week, the last thing I wanted to do was make it worse. With the craziest schedule I’ve had in months, I essentially took the week off from training. While it didn’t feel good to not work out as much as I would have liked, I am glad that I’m feeling so much better.
    • The one day I played around in the gym a little bit was really fun! I practiced one-footed box jumps (got up to 30″ on each foot), did some sled pushes and pulls, linked two strict muscle-ups for the first time ever, and did a silly handstand walk sled pull for the first time. Playing and having fun is so important, so I’m really glad I did that! Here’s a video of some of my silliness!
  • Other
    • Plenty of grilled meats for food, protein pancakes for snacks, and salads prepped for the week! Even though I didn’t work out much, nutrition was better. It’s true that failing to prepare is preparing to fail.
    • Did a little more studying for my nutrition certification. As I said above, it was an absolutely insane week, but I at least made some progress.

This week:

  • Back to the regular grind this week, less one-off appointments, which means it should be easier to plan for meals and training.
  • Another full week of training again. My goal is to hit it 5 days this week!
  • Finish a chapter in my nutrition book.
  • Mow the lawn for the first time this year! After some snow tomorrow, it’ll just get warmer for the rest of the week. That makes me happy!

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

Pic of the week comes from the Red Rocks Beer Garden. A friend of a friend opened this awesome spot, which is just minutes from Red Rocks Amphitheater. All Colorado beers, wines, and ciders! I’ll definitely be going to before concerts this summer. You should definitely check it out!

RedRocksBeerGarden

Sunday Status Update 4/15/18

Posted: April 15, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • On Monday we worked to a heavy 1RM Power Snatch. I was not impressed with my technique, but got up to 220lbs.
    • I always talk about the importance of lifting safely over lifting heavy weight. On Wednesday of last week, I strained my back a bit on a deadlift. What stinks, is that the set before (405lbs for 5 reps) felt great, and my set-up for the last set looked good to me. Sigh.
    • My goal this week is to make sure my back feels stronger before picking up heavy things again. I’m not out here trying to get hurt!
  • Other
    • Grilled food and meal prepped for over two hours this weekend. Hoping that gets me through at least most of the week!
    • I finally started studying for my nutrition certification. I know it’s going to be a long process, but I figured it was a great day to start chipping away. Here’s to making a bit of progress every week!
    • I ALSO finally started playing on my DJ gear on Friday night. I figured it was a perfect place to announce that the potentially greatest distraction of the year began the day after I started studying by reading books… like a student. Wish me luck!

This week:

  • Be smart with training. Recover and don’t get hurt.
  • I’ve got a few really long days, so I’ll have to be more efficient with my time and waste less of it. Taking meals with me for the day at 4-something AM when I leave the house and won’t get home until after 8pm is annoying, but if I want to be healthier, I have to do it.
  • I will lose 3lbs this week (between tomorrow and Friday). It may seem like a random goal, but last week I had beer in the house (that I drank) and this week I do not. If I can at least keep myself moving a few days this week, this should be an easy one. Drinking alcohol doesn’t help with losing weight, but I would rather have a beer here and there then not. So I do. Only one month until my next vacation!

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

Pic of the week is from my laptop. This is what it looks like when I decide to mix together three songs from Skrillex on my first day of DJing. Totally normal and I am definitely acting my age. Thanks.

Traktor1

Sunday Status Update 4/1/18

Posted: April 1, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • The 2018 CrossFit Games Open is over!!! We did ittttt!!!
    • For workout 18.5, I retested and got ten more reps. This was a big deal for me because I was a little bummed that “in six years I only improved three reps” (from my first attempt.) I paced the second go-round better, was a little bit more fearless, and trusted that I’d have enough juice in the tank to hang on. I’m happy with how this Open season ended, and I’m really proud of so many of the athletes I got to watch compete. Great job, friends!
  • Health
    • Another good week of meal prep in the books. I don’t think I went out to eat for lunch (due to lack of planning) a single day, and always had food relatively closeby.
    • Since I wasn’t staying up super late to record the Open workout strategy videos, I got quite a bit more sleep, too! I won’t tell you how much “quite a bit more” is, but hey… celebrate the small victories. I promise I’m working on sleeping more!

This week:

  • Need to fine-tune things on completing taxes, so when that’s done, I can breathe a little bit easier. Can’t wait!
  • Some of you might remember the speech I gave at the Annual Conference of Urologists in Florida last year. I was asked to speak at another event of theirs here in town, and the big day is this Saturday. I’m really excited, and flattered to have been invited back. It’s going to be a big weekend of work-related things, but at least I enjoy the work I do, right?

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

Pic of the week is of the newest addition to our home gym… our very own Concept2 Rower! I still haven’t even touched it yet, but it’s here! Excited to hopefully get in a bit more cardio when life slows down a little bit.

Sunday Status Update 3/25/18

Posted: March 25, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • Week four of the 2018 CrossFit Games Open is over.
    • For workout 18.4, I retested and got nine more reps. I’m usually scared of handstand push-ups, but surprisingly did a really good job breaking them up in Diane. Here’s a video of my first attempt. I am happy with the way this workout went, and even happier to have improved so much on literally two hours of sleep the night before.
    • This week for 18.5, I predicted what the workout would be exactly. Since I’ve been doing CrossFit since before there was an “Open,” I’ve done this workout four times. My PR was 115 going into this Friday. I really don’t like thrusters, and chest-to-bar pull-ups are a movement I don’t practice very often. Bottom line, even though this workout is “only” seven minutes long, it hurts a LOT. I’m not sure if I’ll attempt it again tomorrow, but if I do, it’ll be just to try to pay a quick little visit to the pain cave. I “paced” my 118 a little bit too much on Friday. Here’s attempt number one.
  • Health
    • Food prep has been effective lately, so it’s great to always have an easy meal prepared in the fridge. This week, I’m hoping to introduce a few more vegetables into my preparations.

This week:

  • Need. More. Sleep. Recording my “CrossFit Games Open” videos has meant that Thursday nights, I’d typically get less than 4 hours of sleep. Now that the Open is over, I’m hoping to at least pick up a few hours then! I also put a hold on my Tuesday morning swim lessons, so I won’t even need to set an alarm on Tuesday morning for a few weeks. Hoping I can notice a difference in energy and performance with these two changes!
  • It’s going to be a cold end of the week, so my goal is to complete my taxes by next Sunday. That’s the one chore that has been looming over me, so it’ll feel nice to take that off of the “to-do” list.
  • I bought a table for the basement where I set up my DJ gear. It feels so silly to share that I’m getting into that as a hobby, but I’m really excited to get to start playing with music soon! First, taxes. Then, playtime!

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

The pic of the week comes from Sleep Cycle app I use (when I remember) to track my sleep. Last week I didn’t have to set an alarm on Tuesday morning, so I slept for eight whole hours Monday night! That’s a big deal for me!

Sunday Status Update 3/11/18

Posted: March 11, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • Week two of the 2018 CrossFit Games Open is over.
    • For workout 18.2, I retested and went over one minute faster than my first go-round, and hit the same weight on my clean. I worried that I wouldn’t hit the last rep, so really glad I did.
    • This week for 18.3, I’m actually pretty happy with how it went. I only had one round where I fumbled with my double-unders, and hit everything else pretty much according to plan. The only thing I would improve if I decide to retest tomorrow would be to consider hitting muscle-ups in 3 sets instead of 4. The risk there is if I’m more out of breath, the double-unders might suffer more… and this is definitely a double-under workout. We’ll see what I decide.
  • Friday hit and I was absolutely crushed. My body and brain had a long week, so when wifey told me we were staying in (even though I argued) I ended up getting in bed at 9:00. Yep, you read that right. I went to sleep at nine o’clock on Friday night. Needless to say, it felt good to get more than 8 hours of sleep for the first time in a long time… even though my body naturally woke up at 4:30 thinking I was late to coach somewhere!
  • Last week I was proud to announce that drywall in the garage was done! Yesterday, the pegboard in the garage was finished, too. A project that took MONTHS to make the time to complete is finally done! All it took was a full weekend in the 60’s and nothing but sunshine. Proud of this one!

This week:

  • I plan to record my strategy video for the fourth workout of the 2018 CrossFit Games Open. People are still responding well to them!
  • Last week, amidst all of the stress of life, I didn’t eat quite as much as I should have. After running to Costco this morning, I have no excuses to not prep and have meals with me this week to fuel my body. A concept that a lot of people can’t fathom is that for most of us, eating MORE (predominantly healthy things, of course) will help you lose weight, burn fat, have energy, etc. I’ve known so many people who will INTENTIONALLY not eat when they’re trying to lose weight or perform better, then wonder why they don’t get the results they’re looking for out of it. Give your body fuel and it will thank you! (I just need to make meals that are more conducive to eating on the go, and don’t require a fridge or microwave.)
  • I’ve been (kind of secretly) wanting to get into DJing for the last….. 20 years of my life. However, the cards have never all fallen into place at the same time for this to happen. Last week, I finally upgraded my computer, so the gates have been opened to allow me to play a little bit. After a few more days of software downloads, cable and speaker connection work, and carving out a bit of free time, I might finally be able to start a hobby that includes one of my first passions (music) and does not include the need to practice scales for hours per day (yet, at least). No, this does not help my already-struggling prioritization of reading more this year…. but we make time for what’s important to us though, right?!

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

The pic of the week comes from my Thursday morning. As most of you know, I do NOT love waking up at 4-something in the morning 4 days per week. However, the line of work I’ve chosen calls for it, and the people I get to see at then are RAD. At least the sunrise that morning, coincidentally on the first day we’ve been able to run outside in what feels like months, was incredible. I hope you all have a great week!

SunRise3.8.18

Sunday Status Update 3/4/18

Posted: March 4, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • The 2018 CrossFit Games Open is under way, so that means the next few weeks of training won’t be too productive. Unless my soul gets absolutely crushed, I’ll likely redo most of the workouts. It’s not because I think I’m going to Regionals, but because it’s always fun for me to see if I can beat my first score.
    • For workout 18.1, I retested and got 22 more reps the second time, so that was fun.
    • This week, I paced the first part of 18.2 too much, and got buried under the clean. I’m fairly confident I can go faster on 18.2, but literally don’t think my legs are strong enough to stand up with any more weight. Let’s just hope I don’t go faster on the first, and then crash and burn on the clean. I know quite a few people who had that happen!
  • Drywall in the garage is done! It only took 6 hours on Sunday, but we did it!

This week:

  • I plan to record my strategy video for the third workout of the 2018 CrossFit Games Open. People are still responding well to them, so yay!
  • This coming weekend, it would be great to start mounting the pegboard in the garage.

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

The pic of the week comes from a little walk we took on Saturday. It may just look like a sunset over mall parking lot, but it’s more than that. In this moment, Em and I were having an incredible conversation about work, family, and life. The older I get, the more I cherish moments like these. I hope you all had a great weekend, too!

Sunday3-4-18.jpg

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