Posts Tagged ‘personal training’

Push Press into a 5-Round WOD with Heavy Thrusters and Chest-to-Bar Pull-Ups. Not a bad little Tuesday!

CrossFit, Smashby Training, Megan, Coaching

Coach Megan leading the troops

So get this…. Heather has been working with Megan for a few weeks on trying to learn the KIP for pull-up. Before the workout tonight she decided that she would do her first CrossFit workout with no bands on the pull-ups, and just do them as “strict pull-ups”, and one at a time. Well, cue the workout, and she’s off. ALL OF A SUDDEN, THIS HAPPENS!

(by the way… my phone ran out of memory while filming this. just know that she was linking 4-6 of these in a row, and it looked like a piece of cake. SO COOL, HEATHER!)

After the workout, I talked to everyone and asked a very serious question:

How many of you tonight did SOMETHING for the first time?

This meant either pull-ups with no band, chest-to-bar for the first time, a thruster with more weight than in any other workout… it didn’t matter.

EVERY SINGLE HAND WENT UP!!! You guys are so awesome :-)

Workout of the Day

Strength:
Push-Press 3×3 warm-up, 10×1 @ 85%

WOD:
5 Rounds for Time
5 Thrusters (135#,95#) / 10 Chest to Bar Pull-ups / 150m Run

The strength portion of tonight’s session featured the movement Sumo Deadlift. Not only did I see some people pull weight off of the ground safely and hit some PR’s, I also go to see CC do his thing. Look at this man pull 465lbs off of the ground and make it look easy!

After that we got right into the workout, which include jumping for the first time in a while. I’m really hoping that the weather stays nice, because being able to run outside regularly again is such a nice change of pace! I love summertime.

Workout of the Day:
Strength
Sumo Deadlift – 85% of 1RM – 1 Rep every minute for 15 minutes

WOD
4 Rounds for Time
400m Run / 20 Broad Jumps / 15 Pull-Ups

Athlete Results:
Sumo Deadlift
Jamie- 235lbs? (was it more?)
Alon- 175lbs (was WAYYY too easy, but form looked perfect)

WOD
Jamie (1-Banded Pull-Ups)-
Alon (4-Banded Pull-Ups)-

Sunday Funday’s workout this week was a little different. Usually during our workouts the movements are completely varied in terms of how they go, let’s say with one “pushing” movement and one “pulling” movement. Today I wanted to change that up.

We performed both Wall Ball Tosses AND Thrusters. On paper, these movements are very similar (start at the shoulders, stand up aggressively and throw your arms into the sky), but in practice, I wanted the athletes to feel how different it was to throw a round/irregular-shaped object in the air and then need to catch it, versus keeping an evenly balanced barbell safely in your hands. The crew did a great job today!

Workout of the Day:
4 Rounds for Time
20 Wall Balls / 20 Thrusters / 20 Double-Unders (or 40 Single Jumps) / 200m Sprint Run

Athlete Results:
Bad Boy Mike (20# / 65#)- 15:46
Alon (14# / 45#)- 24:13
Annie (6# / 15#)- 18:26
Casey (14# / 45#)- 21:48
Andy (14# / 15#)- 16:42

Today was the third day of FREE CROSSFIT at CrossFit Lakewood. For the third day in a row, we had about 25 people come to class! It was AWESOME! (Nope, it’s not getting old at all. The more the merrier if you ask me.) People have been spreading the word this week, bringing friends, and then THEIR friends have been bringing even more people. It’s been so cool to watch, and I’m so thankful for everyone who’s made an effort to check us out and see what we’re all about!

The last day of Free CrossFit is tonight at 6pm. Bring your friends for one more jam-packed workout this week! I’ve already heard of a few people who will be making it for the first time. I can’t wait!

Tonight’s workout we decided to introduce our guests to a good friend of the CrossFit Community: Tabata Intervals!

There were a total of 5 stations that we put people through, and since most of them were new to CrossFit, we didn’t even have them worry about keeping score. That made it easier to focus on form and technique.

Workout of the Day:
Tabata Intervals of 5 Stations – 1 Minute Rest between Station
Row / Stick Jumps / Dips / Squat Jumps / Ab-Mat Sit-Ups

For another day with many first-time CrossFitters, I continue to be amazed at how efficient people are moving. We make adjustments based on previous injuries, ability levels and range of motion limitations… and BOOM, off they went!

wo

Great job to everyone for another incredible day at the gym, and I’m REALLY looking forward to our fourth and final night of FREE CROSSFIT at CrossFit Lakewood!

New questions from Megan, UN-suggestions from Casey and great advice from Molly King.

A pretty productive little Drive Time! :-)

Well Alec, I’m not sure if this counts, but I had a pretty embarrassing moment happen during this morning’s Drive Time with Smashby. I listened to Toto’s “Africa” last night, and when Men At Work’s “Land Down Under” came on, I said it was by Toto. Le sigh.

So I’ve had more people talk to me about Drive Times, I had Jen Silva suggests some names for the show and I’m just about out of topics to discuss. Keep ‘em coming, folks.

Today, I decided to devote a little bit of time to talk about WOD #3 of the 2011 CrossFit Games Open, strategy, thoughts, etc. Enjoy!

Well, today was day 2 of FREE CROSSFIT WEEK at CrossFit Lakewood, and it went even better than yesterday!! This evening there were 25 people in class… EIGHTEEN of which were non-members! Eighteen Newbies!!!

What does that look like? Well, throw in a beautiful day in terms of weather, a few warm-up exercises, and a lot of smiles… and it looks like this!

And then Ben S. leading 25 people through some Jumping Squats. I’d say he’s a natural leader!

The workout for today was a good one. It included quite a few shorter runs, kettlebell swings and either regular or handstand push-ups (depending on the athlete’s ability level). Here’s the crew all taking off at once for the first run lap! (thanks for not trampling me, Lion King style!…… too soon?)

Workout of the Day:
5 Rounds for Time
200m Run / 20 Kettlebell Swings / 200m Run / 20 Push-Ups (or 10 Handstand Push-Ups)

It was so cool to look around and see so many people swinging KB’s and doing push-ups. The sense of community and support you guys showed, and around people you had just met, was awesome!

For so many of you being “First-Time CrossFitters”, the form and technique work was AWESOME! Look at all of those full lock-outs at the top of the push-up!

Also, I’m proud to report that no one was hit with a rogue or flying kettlebell! That means the crew was organizing and respectful of the space around them. I mean, does it get ANY better than this? I’m not sure how, but I’m hoping to see if it does.

Now, to end the post with an feat of awesomeness, our very own Greg Walker (who has been featured on this blog quite a bit for just being cool) shows the world what it’s like to be good at Handstand Push-Ups. At the end of an almost 20-minute workout, the guy ends it with 10 unbroken HSPU’s! Pretty epic stuff… Well done, GW!

Part of my goal in sharing articles with you guys is to simply inform, or sometimes remind, you guys of things that can effect your performance in and out of the gym.

This article was shared with my by Trish O’Donnell (Coach and friend at Alpine CrossFit) and as soon as I read it, I thought… “Great, some of my teammates on Team CrossFit Lakewood are going to be mad at me after reading this.” But you know what, most of us already know this stuff.

The reason I’m sharing it with everyone, is that some of us may NOT know this, and this information is critical to performance, recovery and muscle growth. So read the quotes I have pasted below, and then go read the full article here. Knowledge is power.

Alcohol Will Make You Suck ~ by Zeke

“Research overwhelmingly suggests that alcohol use and athleticism do not go hand in hand. Although it might not be realistic for some of you to quit drinking altogether – if you want to thrive in the athletic environment you should take steps to limit and eventually eliminate it because…”

“While dehydrated, you are greater risk for many injuries including: cramps, muscle pulls, and muscle strains. Also, dehydration can lead to severe brain impairment and even death when coupled with extreme temperatures and intense practices. Dehydration also leads to muscle loss – muscle which you are working so hard to gain.”

“Alcohol, when consumed in amounts typical with most college aged drinkers, will dramatically decrease testosterone levels. Less testosterone = less aggressiveness in workouts, loss of motivation, weakness, & once again muscle loss.”

“Aside from messing with your coordination, endurance, & judgement (not just when you’re drunk, but afterwards too). Alcohol also interferes with lactic acid breakdown, which means you stay sore longer.”

“So, here’s the deal on alcohol & “leaning out for the summer”… Aside from taking in over 1,000 calories on a conservative night of drinking…alcohol is stored much like fat in the body. More importantly alcohol destroys amino acids and stores them as fat.”

“(Alcohol use) will disrupt and fragment two stages of your sleep, where your body produces the most human growth hormone. Bottom line is that if you’re not getting enough sleep – your body will not recover, you won’t grow stronger, and your energy levels, mood, & performance will suffer.”

Then, Zeke ends the piece with a Zinger. I lot of the time, people want to blame others for their lack of progress, fat loss, strength gains, etc. Check out the last two lines of the article. Very well said.

“Ultimately, the decision is yours – you know the facts. This has been my personal testimony and I hope it encourages you to make changes. If not, don’t come bitching to me on why you’re getting weaker – it’s not our programming – it’s YOU.”

Today was the first day of: FREE CROSSFIT WEEK at CrossFit Lakewood, and it was a HUGE success!!!

I’ll let you guys see what our group warm-up looked like. Good thing the gym wall was knocked down and doubled in size, or we wouldn’t have had room to hold everyone!

During the Strength Portion of the workout, Coach Chrissy and I took all of the “Newbies” through an extended warm-up where we talked a little bit more about CrossFit in detail. There were some very good questions, so hopefully we answered them for you guys!

The workout today was inspired in structure by the Classic CrossFit Workout “Fight Gone Bad.” We had 5 different stations, each of which lasted one minute. There was no rest time in between stations, and then after all 5, there was one a minute rest. Athletes go through all 5 stations a total of three times. I hope that makes sense.

Workout of the Day:
Strength
85% of Deadlift – 1 Rep every minute for 10 minutes

WOD
3 Rounds for Time
5 Stations, 1 Minute each, 1 minute rest after all 5 Stations
Wall Ball / Burpee / Sit-Up / Air Squat / Box Jump

Check out some video we took from a PACKED HOUSE last night!

3, 2, 1… GO!!!

The front row of Box Jumpers are some of our veterans, while the newer folks crush the workout behind them!

Over halfway through the workout

Maybe the best 10 seconds of the workout… the last 10!

Athletes, feel free to post your results in the Comments Section. This week I will likely not be able to note scores for everyone.

Thank you so much to everyone who brought friends to the gym last night. We’ve got 3 more days this week of Free CrossFit, so PLEASE keep it up! Bring your friends, once they love it, have them bring their friends for the rest of the week! See you all tonight at 6pm!!!

The Affiliate Team results are in after the second week of the 2011 CrossFit Games Open.*

Out of 68 Total Teams in our Region, Team CrossFit Lakewood is ranked 37th place! The way that the Team Competition works, is the top 30 teams from each Region make it on to the next round of competitions, which is called Regionals.

Currently, we’re only 13 points and 7 places away from 30th place, so that’s WELL within reach with 4 weeks still left to go!! Great job, everyone!

*The Website has had quite a a few issues so far, so any of this information MAY be incorrect, but as of now that’s what it shows.

*****CFLW MOMENT OF PRIDE*****
Our very own Megan Pendergraft is currently ranked 35th place in our Region after week #2. Yeah, Megan!!