Posts Tagged ‘Sunday Status Update’

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!

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!

Sunday Status Update 2/11/18

Posted: February 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- 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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Sunday Status Update 2/4/18

Posted: February 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- 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?

Sunday Status Update 1/21/18

Posted: January 21, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness- Wednesday was a big deadlift day in the gym. I hit 410lbs for a strong triple, then did a workout with 405lb deadlifts in it. Then on Friday, I did a workout that was absolutely gross. It took me 16:33, and I accomplished my goal of completing each set of barbell work unbroken. But seriously, it was gross:
    • For Time:
      15-10-5:
      – Bike for Calories
      – Thrusters (95/65)
      Directly into…
      15 – 12 – 9:
      – Row for Calories
      – Hang Squat Cleans (95/65)
      Directly into…
      12 – 9 – 6:
      – Burpees over Bar
      – Overhead Squats (95/65)
      – Row for Calories
  • Missed one of my goals from last week, and didn’t make time to finish the book I’ve been reading. Other than that, I hit all of them.

This week:

Sunday Status Update: 1/7/18

Posted: January 7, 2018 in CrossFit, Training
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The “Sunday Status Update” will give me a chance to update everyone on what’s been going on with me, share anything I’ve got coming up in the next week or so, and give my readers the opportunity to update me on what’s going on with YOU!!

This “Accountability” thing helps me a lot. If I tell both people who read my blog what I’m hoping to do, at least one of them might call me out and make sure it happens! So, thanks for you help, mom 🙂

Last week:

  • Fitness- Deadlifted 400lbs x 3 reps + Push Jerked 255lbs x 3 reps and felt strong for both. Completed one workout – 3 Rds of 15 Pull-Ups, 12 Burpees over Barbell, 9 Squat Cleans (135lbs) – in 8:15 and did all pull-ups unbroken, which was nice.
  • Home- Installed my first outlet in the garage, didn’t burn down the house, so that was nice! Also used our new Power Washer for the first time to clean the garage and the driveway. Power Tools.

This week:

  • My challenge is to complete TWO “The 2018 Open is Coming” posts, to start preparing people for what to think about before the end of next month!
  • Hoping to work out 4 days between Monday and Friday, and be in bed by 11 at least one night.
  • I am going to start reading my first book of 2018.
  • Prepped a bunch of food this week, so I want to make sure I bring enough food to eat lunch no matter where I am Monday through Thursday!

What’s going on with all of you? Let’s be “Accountabili-buddies” together!

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