Smashby's Training Blog

It’s Sunday Funday! And I think that made me realize that I have a problem. When I went back and checked my phone after class, I realized I had almost 10 videos that I took during class. All of which I thought were awesome!

Since I can’t pick which ones are the best, I still uploaded them all to my Smashby Training YouTube Channel. While I won’t post them all here, feel free to check out the channel and view them there!

Today’s workout was inspired by the Tahoe Throwdown hosted between Rogue Fitness and Again Faster Equipment a few months ago. Some of the best CrossFit athletes in the world were put in the same place for a week or so, and all they did was hang out and work out. Sounds pretty awesome, if you ask me!

The workout variation I had our athletes do tonight was like this:
In teams of 3, every athlete picks up a bar from the ground. While only working one person at a time, the athletes must complete 50 total reps of Front Squat.

BUT, if someone had to set their bar down, the entire team had to do 5 burpees! After that, the team worked together to row a total of 3,000 meters. Once that’s done…. do it all again for a second round! I’m really proud of how well you guys did with this, and the teamwork was awesome.

After that, we had a little dessert for the first time in a while. At 3 different stations, the team was to select one person to complete as many reps as possible of one movement (they were sit-up, push-ups and air squat). The team with the most reps at the end of 3 minutes was named the winner.

Thanks so much for Mike Davis for coming down and hanging out with us for a Sunday Funday! And thanks to all of you for making Casey’s final Sunday Funday workout before she leaves for COLLEGE a great one! We miss you already, Casey!

Workout of the Day:
2 Rounds for Time (done as a team)
50 Front Squats / 3,000 Meter Row

Looks like some burpees got dished out towards the end of Round 2’s Front Squats!

Here’s the final transition on the rower as team KAB finishes the workout. I LOVE the support from everyone else, and Kip’s fight on the rower!

Finally, a “Dessert” video. One minute of max Air Squats. In case you’re wondering, no. This video is not sped up at all. Those guys are really moving that fast! WOW.

What a good-looking crew!

Today's Results!