Goals & Accomplishments

Visit Bonnie at Venice for gymnastics or Mccoy at VBC at 8pm
Go to swim night at Culver City Plunge at 7:30pm

Thursday November 20, 2014


Hip Bridges x 10 + Single leg 10 ea.
Bird Dogs x 10 ea. side
Wrist DROM

Warm Up

Wrist DROM as a class
100′ Dumbbell waiter carry or bottoms up overhead kettlebell carry
100′ Low Bear Crawl (keep hips in line with shoulders & level w/ ground)
100′ Walking Lunge
2 Wall Climbs

Cool Down

Write a goal on the board!

2 rounds:
10 wall extensions
10 GHD hip Extensions
10 pike situps



20 minutes or 3-4 sets of:

Turkish Getups x 2 reps each arm
Freestanding Handstand practice x 2 minutes
Hollow Hold x 45-60 seconds

Notes:  Work up to the heaviest weight possible for the TGU.  Click HERE to see our handstand progression.  Newer athletes should scale by keeping their arms across their chest and reducing the range of motion as needed.


3 rounds for time:

500 meter Row
12 Deadlifts
21 Box Jumps

-16 minutes-

Notes:  Prescribed is bodyweight Deadlifts and 24”/20” boxes.  Scale as needed to ensure quality movement!

Advanced – Active Recovery Day!

Two sets of:

25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Two sets of:

50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts

Two sets of:

25 Meter (½ length closed fist, ½ length swim)
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)
Rest 20 seconds

Two sets of:

25 Meter Kick
50 Meter Pull-Only
100 Meter Swim
50 Meter Pull-Only
25 Meter Kick

Rest 2 minutes

Two sets of:

25 Meter Swim @ 70% effort (record your time)

Two sets of:

50 Meter Swim with 5 Burpees at the end of the pool (swim 25, 5 burpees, swim 25)

Two sets of:

25 Meter Swim @ 100% effort (record your time)

100 Meter Warm Down

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them
Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

– AND/OR –

Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

I have been seeing a Rolfer weekly and have seen measurable improvement in the mobility of my structure and quality of movements (like running, airdyne, walking). I highly recommend finding a body worker with knowledge of both myofascia and human movement.

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Don’t forget the role diet plays in inflammation! Drink your fish oil and eat your veggies. I have also found EMS (electro muscular stimulation) to be quite effective as well.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A slow cooker is key to making sure you have plenty of good foods (especially meat) convenient with little effort. You can get 7 quart hamilton beach models on amazon for about $35. If you struggle with your nutrition or planning for the week, set up an appointment with me for help.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.  

Photo on 11-17-14 at 11.30 AM

If you don’t commit to achieving a goal, or announce to your community that you have a goal, neither you nor they will be able to uphold you in realizing any goals. You will remain static, stuck in pace (not a spelling error, stuck in pace of progress).

Everybody that commits to the EIE challenges consistently amaze me with their hard work, progress, and capacity to motivate others around them. But this only happens gym-wide semi-annually so I decided we need to put the whiteboard to good use. I separated it into two columns: one to write your achievements, and the other to write your 2-month goal.

I encourage you to write an objective goal or behavior based goal on the board. “I will lose 5lbs” is an example of an outcome goal because it has a specific timeline (2 months) and measurable outcome (lose 5 lbs). “I will practice double unders 3 times per week for 5 minutes” is an example of a behavioral goal because it has a frequency that can be measured (3x5minutes) and specific timeline (for 2 months).

By writing your goal on the board YOU see it every day when you walk in, and everyone  (including your coaches) know what you are working to achieve. This will motivate you. When you reach your goal (or hit any PR) you should celebrate the progress by writing it on the “achievements” portion of the board. Letting others see that your hard work paid off might just motivate them to work a little harder towards a specific goal. Then, everybody wins.

You might also like