The Numbers: 5/1/11

Posted: May 2, 2011 in CrossFit, Media, Training
Tags: , , , , , ,

So it turns out Sunday Funday workouts are so fun, I take more videos during those classes. The warm-up, the workout and the post-workout fun, everything!

The movements today were simple: Run. Jump. Throw. Push. That’s what’s so cool about CrossFit, the simplest movements can still produce incredible results when paired with intensity!

First things first… as the weather is starting to get nicer outside, we’re going to get better at running. To me, running is one of the most fundamental human skills to have, and being a more proficient runner can produce a lot of power and increase endurance significantly! What? You want to do some sprinting drills? Ok.

Men, go!

Now the women!

Relay time!

Now that the legs are warmed up, let’s get the arms warmed up, too!

Workout of the Day:
4 Rounds for Time
400m Run / 15 Squat Jumps / 15 Ball Slams / 15 Push-Ups (Hand Release)

I said Thumbs Up if you’re having fun…. not too many thumbs?! 🙂

First run done, now let’s do some squat jumps.

What about Ball Slams? It was the first time some people had done these, yet people were still catching them on the bounce. THAT is impressive!

Towards the end of the workout fatigue starts to set in. Great finish though, everyone!

So my friends at CrossFit LoDo have something they call “Dessert”. When the main workout is done, sometimes there will be some “Extra Fun” to be had. I TRIED to have the Sunday Funday say “We Love Dessert” when the fun started…. as you can see, we need to work on our performance! 🙂 Either way, CF LoDo, that’s for you guys!

What WAS this dessert, you ask? It was a max plank-hold!

CrossFit, CrossFit Lakewood, Smashby Training, Sunday Funday, plank holds

Tight Cores!

The person who was able to hold themselves in a plank position the longest won a pretty sweet prize…. to pick one of the three movements that will be featured in NEXT WEEK’S Sunday Funday Workout. Quite the honor, I know! And the winner is…..

Since Andy won, the movement he chose: REST

Everyone laughed, but that’s fine! So, as part of the workout for next week, there will be “mandatory rest” worked into it. Congrats on the win, Andy!

The best Sunday Funday crew in the world continues to grow… 11 strong this week!!!

CrossFit, Smashby Training, Sunday Funday, CrossFit Lakewood

BOOM! 11 Strong for Sunday Funday!

Results for those of you interested:

CrossFit, SmashbyTraining, CrossFit Lakewood, Sunday Funday, Results

Feel free to leave any Workout notes in the Comments section!

  1. Heather says:

    I see some muscle In my arm/shoulder…. I like it, can’t wait for everything to look like that at a relaxed stance… Not a plank hold! Lol

  2. Willy says:

    Hey, look at that good looking gentlemen with the orange hat on! And here I thought at this point in time he’d be 200 lbs and covered in facial hair! Well at least I was half right. Good work keeping him thin, Smashby!

    • Smashby says:

      Willy, I wish he trained with me regularly! That happened to be the first time he ever stopped by. He did a GREAT JOB, though! 🙂

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