Keep showing up – October 31st, 2012

You may have goals. You may have a plan to get you there. You may believe deeply in that plan. Your life may be set up in such a way to support you in your efforts to get there. And deep down inside you have the drive to be the best that you can be. That drive is usually all you need to follow your plan. All that being said you may still find yourself some days searching for something to help you follow through with your plan. How does that happen? How can you go from humming on all cylinders to waking up and feeling a little less that ideal? As a coach I try to help clients pinpoint in their lives where the sources of these blocks can come from. But the truth is that it isn’t always obvious and often times cannot be linked to just one thing.

For me the months of October, November, and December usually have a few of these dips. As the season changes and the days get shorter my body just feels different. Perhaps it is a mindset that changes. Whatever it may be it is upon me this week. I’m doing my best to meet it with some compassion. Trying not to get down on myself for not feeling the same energy. I’m giving myself credit for continuing to show up each day and do my best. Even when my best just feels sub-par I’m patting myself on the back for sticking it out.

Today my shoulders felt tired and the right side a little wonky from 45 muscle ups yesterday. My calf feels stuck at medium to bad. My back is a little achy in the usual spot. And with all that said I still made my way into the gym and trained today… twice! Was it my best. Nope. Was it my worst. Nope. It was just me following through with my plan and staying committed to the process. I took some proactive measures today. I went and see Dr. Kyle and he worked on my left side for a while. I ate great food and added some extra carbs throughout my day to try and see if that would give me an uptick in my energy and body. But I’m prepared to wake up tomorrow and have a similar feeling yet still stick with the plan.

TIP OF THE DAY: Winter squash. Halloween night means lots of pumpkins out there. There are a great number of winter squashes that are showing up in the market. It is a perfect thing to be roasted up and eating during these colder months coming up. Last week we made a slow cooker stew with acorn squash. Today there was butternut squash in my lunch. Try a one each day for a week. Crank the oven to 350 degrees. Take the whole squash and prick it a few times with a sharp knife. Then pop it in the oven for about an hour uncovered. Let it cool for a few minutes so it is easier to handle.

Training Part 1 –

10 AM
A. Snatch; 2, 2, 1, 1; rest 2 min
-225, 230, 235, 240 (miss x 2)
B. 25 unbroken ring dips x4; rest as needed bw sets
-complete with about 2mins rest in between sets

*Shoulders were very tired today. Yesterdays push presses and muscle ups were definitely a factor in my snatch work today. The weight was moving well but I missed several lifts because I just could get my shoulders in a good position. I was landing in my squat leaning forward and missing behind me a bunch. Frustrating as I would have loved to go for a big number here today. But it wasn’t in the cards. Ring dips were fine but my right shoulder is a little tender from yesterday.


Training part 2

1:30 PM
5 rounds for time:
Row 200m
15 Burpees (no jump)
– 6:43

*This felt very good considering that when I was getting set to start I wasn’t to enthusiastic about training. I rowed at a 1:42-1:43 pace the entire time and did all my burpee sets in about 30sec. There were no stops and last round of burpees was about 5 seconds faster. Had a little juice to push on the last set. Felt like I could have continued for 7-8 sets at the same pace if I hadn’t pushed the final set and just maintained the previous pace.


Breakfast – Eggs + Ketchup + Apple + Coffee w/ Cream
PWO 11:30am – Coconut Water + Revive Recovery
PWO 2:00pm – Revive Recovery
Lunch – Yams + Beets + Roasted Chicken
Late Afternoon Snack – Roasted Chicken + Dark Chocolate