Fitness


Goals for 2016 – Updated 8/23

Sport Movement/Distance Goal Stretch Goal Progress/Current
Running 1 Mile 8:30 8:00 Complete (8:23)
Running 5k <10 min/mile avg < 9:30 min/mile avg Complete (9:49)
Running 13.1 (Half Marathon) Completion Finish in under 3:00:00 Complete (2:46:48)
Crossfit Bench Press 185 lbs 200 lbs Complete (195 lbs)
Crossfit Pull Up 1 Strict 10 Strict Unbroken Incomplete
Crossfit Push Up 10 Strict Unbroken 30 Strict Unbroken Complete (15 Strict Unbroken)
Crossfit Dead lift 350 lbs 370lbs Incomplete (345 lbs)
Crossfit Back Squat 300 lbs 325 lbs Complete (300 lbs)
Crossfit Front Squat 200 235 Complete (250 lbs)
Crossfit Power Clean 170 lbs 200 lbs Incomplete (155 lbs)
Swimming 1000 yd < 20 minutes < 19 minutes Incomplete (20:32)
Weight  – Lose 20 lbs Lose 25 lbs Incomplete – (12 lbs)

Crossfit Stats

All PR’s are represented in pounds (lbs), unless otherwise stated.

Movement Early 2016 * Mid 2016 Late 2016
Back Squat 165 285  300
Front Squat 165  220 250
Hang Power Clean 140  –
Power Clean 155  –
Bench Press 155 185  195
Push Jerk  – 155  –
Split Jerk  – 155  –
Snatch  – 125  –
Dead lift 265 335  345
Push Ups Modified – Box Strict  –
Pull Ups Modified – Floor Modified – Box  –

Running Stats

All pace’s are represented as minutes per mile.

Distance Early 2016: Time / Pace Mid 2016: Time / Pace Late 2016: Time / Pace
1 Mile 11:22 8:32 8:23
2 Miles 31:38 / 15:35 13:56  12:17
5k (3.1 miles) 46:33 / 15:08 30:56 / 9:49  –
5 miles 1:24:35 / 16:17 1:04:34 / 12:54  –
7 miles 1:47:36 / 15:18 1:34:04 / 13:26  –
10 miles 2:20:02 / 13:46  –  –
13.1 ( Half Marathon) 3:12:07 / 14:38 2:48:48

Swimming Stats – 1000 yd Front Stroke

Date Time Average SWOLF ** Deltas ***
6/1 23:14 48
6/3 23:02 48 – 12 / -12 / 0
6/20 22:13 46 -49 / -61 / 2
7/7 22:02 46 -11 / – 72 / 2
7/19 21:25 45 -37 / -109 / 3
7/27 21:05 44 -20 / -129 / 4
8/10 20:32 43 -33 / -162 / 5

 

 

* Early: January – May (5 months)

– Mid: June – September (4 months)

– Late: October – December (3 months)

** SWOLF is the aggregation of seconds + strokes per length (25yd). The lower the score, the better.

*** Seconds Faster Since Previous PR / Seconds Faster Since Beginning of Year / SWOLF Improvement Since Beginning of Year

Recent Posts

Fitness Week in Review: 9/19 – 9/25 – Race Week

The Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Run o o o o Swim o Crossfit o o Strength  o o o x: Planned, but missed o: Completed as planned o: Completed – unplanned or rescheduled Overview This was another excellent week that went pretty much as planned. It was a relatively intense week […]

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Fitness Week in Review: 9/5 – 9/11 – Race Week

The Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Run o  o Swim  o Crossfit o o Strength o o x: Planned, but missed o: Completed as planned o: Completed – unplanned or rescheduled Overview This week went perfectly as scheduled, and produced some amazing results and a much sought after PR! The total load […]

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Fitness Week in Review: 8/29 – 9/4 – Build Week 4

The Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Run o o x o Swim Crossfit o o  o x: Planned, but missed o: Completed as planned o: Completed – unplanned or rescheduled Overview This week went pretty much as planned. It was build week 4, also peak week, for running, and the first week […]

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Fitness Week in Review: 8/22 – 8/28 – Build Week 3

The Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Run o x o  o Swim o x x  x Crossfit o o o x: Planned, but missed o: Completed as planned o: Completed – unplanned or rescheduled Overview This week was an interesting week for working out. This was build week 3 for running, and […]

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Fitness Week in Review: 8/15 – 8/21 – Build Week 2

The Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Run x x o o o Swim o x o Crossfit o o o x: Planned, but missed o: Completed as planned o: Completed – unplanned or rescheduled Overview This week started out rough, but ended up pretty good. Right out of the gate, I missed […]

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Fitness Progress Report – Mid 2016

It’s been just over 6 months since I joined Crossfit and started running again, and a little over 2 months since I added swimming to my routine. While it can be hard to see changes week to week, or even month to month, it’s a lot easier to look back on a larger amount of […]

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Vacationing and Working out

I spent the last week and a half on vacation and traveling for a good portion of it. Somehow I managed to not completely fall off the wagon of making myself faster and stronger! While training in general is challenging while on the road, I did manage to run most days while I was traveling, […]

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Resting and Getting Stronger!

After several weeks of consistent intense training which involved quite a few 2016 PRs, and a major nutrition overhaul (now I get to eat 3500+ calories a day!), I was definitely getting burnt out last week. I hit all my important runs (13.1 mile long run, and speed work at all target intervals) but I […]

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Carleton Triathlon – 2016

This morning, I participated in the Carleton Triathlon as the runner on a relay team. The run was 5 miles through the arboretum. I’ve spent the majority of my year working on 5k distance races, not 5 miles so I wasn’t 100% sure on what to shoot for pace wise due to the extra 2 […]

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5 Month Progress

I am 5 months in and can officially say I’ve noticeably dropped some of my body fat. Despite the scale only changing a little (about 5-7 lbs), I have managed to replace enough body fat with muscle over the past 5 months to drop down a pants size. Before starting, my previous pants where tight, […]

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