Archive for the ‘CrossFit’ Category

The final week of the 2022 CrossFit Games Open is here! Check it out below and close out this Open season with a bang!

What better way to close out this year’s competition than by performing a version of one of CrossFit’s most notable workouts, Fran? Oh, but they decided to make it heavier, more advanced, add reps, AND add an extra movement to make it EVEN MORE fun!

Advice on pacing and strategy for this workout will differ significantly depending on where athletes find themselves with their Gymnastics/Pull-Up proficiency. That said, advice for Double-Unders and Thrusters is pretty consistent across all divisions. (If you’re a top-tier athlete, you just need to go. It’s as simple as that.) If you’re in the majority of those completing this workout, your primary goal should be to break up your sets of Pull-Ups and Thrusters BEFORE fatigue sets in too much. Think QUICK RESTS from start to finish in order to keep moving! As the exercises on the rig increase in difficulty as exhaustion becomes more of an issue, prioritize not missing a rep. That could mean dropping off of the rig a few reps before failure or letting go of the barbell a few reps earlier than you’d like. If an earlier break leads to less time between efforts or sets, you’ll save time and energy in the long run. This workout won’t just challenge grip, the high heart rate will impact one’s ability to perform every exercise. Control your heart rate more efficiently and you’ll be more successful with this one!

My strategy video is below and I hope it helps some of you! Thank you all for tuning in for another year of these videos!

As always: Good Luck, Have Fun, I Believe In You!

Can’t wait to be back with all of you again next year!

The second week of the 2022 CrossFit Games Open is here! Check it out my advice below and let me know what you think!

Quick and dirty suggestions:
1- Easy, Champ! Don’t come out to hot. Over 2/3’s of this workout happens from the round of 6 on the way up to the round of 6 on the way back down.

2- Full Body Deadlifts: We already know the lower back is going to get lit up. Be deliberate with every single rep, brace your midsection, and stay connected to the bar from your big toe to your neutral neck.

3- Stay Low and Go! Over-practice the rhythm and timing of your steps in order to remain as efficient as possible on your Burpees. While this workout may not be won on the Burpees, inefficient reps here will certainly lead towards too much standing around just keep it moving!

Regardless of your experience or ability level, if you’re going to try this workout:
Good luck, have fun, I believe in you!

The first week of the 2022 CrossFit Games Open is here! Check it out below and get ready to have some fun!

A lot of athletes will look at this and think about going out of the gates aggressively. I cannot emphasize enough how bad of an idea I think that is for most human beings! The first 2-5 rounds may go quite smoothly for most, but it’s the last 4-5 minutes of this workout that will separate most individuals!

Wall Walks: Practice where your hands should go at the start of each rep in order to make these reps as efficient as possible. My main piece of advice here is to ensure your arms are LOCKED before you start to climb up the wall. Also, be sure to get BOTH feet on the wall prior to staring to move your hands. There will be a LOT of “no-reps” called because hands move early. Don’t waste energy on re-doing these reps! On the way down, get your hands back to the line fast and then get down! Make every rep count here.

Dumbbell Snatch: Hips, hips, hips! Hips down, chest up, and arm straight at the start of each rep. Stand fast and PUNCH to the sky every time. The *less* this feels like an upper body movement the better off you’ll be. The biggest efficiency cue for me is for athletes to stand slightly in front of the DB in order to get a bit more momentum to launch the DB up from slightly behind the feet. Arms should feel like ropes on these.

Box Jump-Overs: The change on this movement this year is that athletes MUST step down on the other side of the box. While that eliminates some advantage for athletes with an incredible engine, I acknowledge that this rule will likely reduce the number of injuries sustained from those trying to rebound under fatigue. (Net win, I’d say!) My advice here is simple: “Stay low and GO!” For as long as possible, prioritize landing on the box, not standing up all the way, pivoting on your way down, and then going right into the next rep. In order to make these even more efficient, practice timing so that as soon as the second foot hits, athletes are able to smoothly transition right into the next rep. When fatigue sets in, consider standing all the way up on top of the box to recover instead of resting on the ground. The more space athletes have to recover, the more time they’ll be likely to take before the next rep.

This workout is about HEART RATE MANAGEMENT. Keep it under control and you’ll be more likely to finish STRONG

My strategy video is below and I really hope it helps some of you out there! Please note that it was TOUGH for me to talk AND demonstrate all of the movements in one take. Know that I tried my best to keep the information as concise and effective as possible! Thank you all for tuning in for another year of these videos!

As always: Good Luck, Have Fun, I Believe In You!

It’s week 2 of 3 of the 2021 CrossFit Games Open, and we’ve got a repeat workout. Since I already wrote a blog post and recorded a video for this back in 2017, I’m not going to reinvent the wheel. Four years later, my advice is basically exactly the same:

Don’t crash and burn on the burpees and realize that this workout really starts after the round of 30 Snatches. If you’re engine is there, THAT’S when you’ll get your chance to shine.

Click here to go to the original post I made for workout 17.1! And here’s the video that went with it:

Here’s a few extra tips on what to do in order to increase your likelihood of doing better on this workout:

  • Thoroughly warm up your lower back, and keep your chest up throughout the Snatches. It’s going to be easy to drop your chest and use your back on them, resist the urge. Hinge at the hips, load those hammies, and the squeeze your glutes to stand! Capitalize on the efficiency of that movement!
  • Improve DB transition from one hand to the other. The less you need to think about that movement, the more you’ll be able to stay in control.
  • Practice timing of steps/jumps for Burpee Box Jump-Overs. If you’re trying to conserve energy, consider stepping back and stepping up. Learn how to approach the box to be in a safe position to jump onto the box.
  • Don’t rush. On either movement. If you’re in too much of a rush to lockout your arm or stand all the way up, your Snatches won’t count. If you flop down onto the ground out of position, you’ll need to re-do the burpee. Be deliberate throughout the workout and waste NO reps.
  • LIFT YOUR KNEES. As fatigue sets in, many athletes will get lazy and not prioritize getting their entire foot onto the box. Honestly, I feel like not missing a single Box Jump-Over is the biggest win of all in this one! It’s not fun to bust your leg open and it doesn’t feel cool to have a scar on your shin for the rest of your life. Trust me, I’m speaking from experience!

Was this post helpful for you? Let me know, please!

As you approach this workout, remember me saying:

Good luck, have fun, I believe in you!

-Tom

Friends,

The 2021 CrossFit Games Open is finally here!

I don’t know about you, but no one I’m friends with predicted this as the first workout of the new competition year. Wall Walks and Double-Unders are the two movements in the Rx’d division, modified Wall Walks and Single-Unders comprise the Scaled version, the Foundations division includes Bear Crawls and Jumping Jacks, and finally the No Equipment version is made up of Wall Walks and Lateral Jumps.

For this strategy post, I won’t be breaking down each workout division as I have in the past. Instead, I’ll be covering a few main themes I think will be appropriate for nearly all versions of the workout.

The three topics I cover in my video are: (1) Scaled or Rx’d? Which should you choose and why? (2) Pacing? How should you approach the two movements? and (3) Technique – What are a few things to think about to make the movements as efficient as possible.

This is only the first week of the Open and I am always interested in your feedback for how to make these videos more helpful for YOU. Did you like this? Tell me! Would you prefer that I dive more deeply into any other aspect of the workout? Let me know!

I hope you find my advice over the next three weeks to be helpful!

As always…. Good Luck, Have Fun, I Believe In You!

For those of you who might not follow me on Instagram (@Smashby1), I posted a video yesterday as a part of my “Drive Time with Smashby” series.

In this video, I shared how I am planning my Personal Training workload in 2020. Given that I coach a variety of athletes in a multitude of disciplines, explaining my thought process of client selection, communication method, and training location, allowed me give some insight as to how this crazy mind of mine works. It was also a helpful exercise for me to really think through what I’m hoping to do, and why!

I hope you like this video, and if you want to chat about anything I discussed, please don’t hesitate to reach out.

Let’s gooooo!

As we enter a new year (and decade!), I have been thinking to identify a few key guiding principals that can help me set clear and effective goals for myself; as a person, a coach and trainer, and an athlete.

Here are the four that I came up with:

1- Judge Less

2- Collaborate More

3- Prioritize Recovery

4- Have Fun!

In the video below, I go into a bit more detail for each.

It’s important to note that these are not THE four pillars I think one should follow, they’re just four OF the pillars I think one CAN follow! They’re the ones I’m using to start guiding my goals for the next year.

Like with most things, I’m sure they’ll grow and change with time.

What are your thoughts?

How are you going about setting yourself up for a successful year? I’d love to hear!

And if there’s anything I can do to help, please don’t hesitate to ask.

Happy New Year!

Happy New Year, everyone!

I hope that your 2020 is off to a great start so far, and that you’re ready for more stuff from me as we kick off this next decade of fitness and fun.

Back when I started the blog, I wanted to make sure it wasn’t just a bunch of fitness posts. Yes, my goal is to share things that hope to be educational and informative, but I also want to share things that are entertaining and fun. This video definitely meets that criteria.

I hope you like it!

Friends,

It’s the final week of the 2020 Open, and this workout is a good one!

Not a ton of time to share strategy via text here since I’m trying to get this posted before people wake up to hit those 5am classes, but I’d love for you to watch the video at the bottom of this post and let me know what you think.

20point5

Here’s my main strategy, though… there are three primary groups that will be attacking this workout.

Group 1:

These athletes don’t expect to get a single Muscle-Up. As long as you can complete Rx’d Wall Balls and Rowing, this workout is a SPRINT to finish 80 Calories and 120 Wall Balls. Quick sets, quick transitions, then spend the rest of the time working to get your first-ever Muscle-Up!

Group 2:

These athletes can complete some, even many, of the 40 required Muscle-Ups. This group should STILL plan to reach their tie-break time in a decent split, but they should sprinkle in their muscle-up reps throughout the process in order to accumulate as many reps as possible while they’re more fresh! This group should definitely begin the workout with a few muscle-ups while they’re most fresh.

Group 3:

These athletes plan to complete the workout in 20 minutes or less. Athletes of this ability level are really good CrossFitters, and I think they should view this as essentially “40 Muscle-Ups for time.” What does that mean? I think they decide reasonable sets and reps for how they plan to complete their 40 reps, and then break down the Calories and Wall Ball sets to fit around those Muscle-Ups.

Regardless of how far athletes hope to get, I think it’s critical to identify one’s main weakness out of the three movements. What I mean by that is, if Muscle-Ups start failing first due to shoulder fatigue, I believe the majority of Wall Ball reps should be saved towards the end of the workout. Prioritize movements based on expected levels of fatigue.

We all know each of these movements is “full body” and require cardio, so the goal needs to be to ensure quality reps, no/few misses, and a steady pace throughout.

It’s the final week of the 2020 CrossFit Open. I hope you all have had as much fun competing as I did.

More than that, I hope you found my advice over the last five weeks to be helpful.

As always…. Good Luck, Have Fun, I Believe In You!

And I hope to see you soon!

Happy Thursday friends, and Happy Halloween!

Workout 20.4 was released tonight, and it’s a ton of Box Jumps, Clean and Jerks, and either Weighted Step-Ups or Pistol Squats. Just like last week’s workout, I think there will be three main groups of “Rx’d” athletes for this one.

Group 1 – Those not expecting to make it past the Pistol Squats

This is the group that I’m encouraging to GO out of the gates today! Thirty box jumps, fifteen of the lightest clean and jerks, thirty box jumps, fifteen heavier clean and jerks, thirty box jumps… TIE BREAK! Get there as fast as you can.

Since “tie-break” times are logged after every set of jumps, there will be thousands of people at each round’s cut-off. Therefore, the fastest you’re able to get through your final set of box jumps, the higher your ranking will be. If you think, or know, that it’s unlikely you’ll get through a single pistol squat, your goal is to get through your 90th box jump as fast (BUT SAFELY) as possible. For many athletes, that will mean “touch and go” on clean and jerks and a fast tempo through all box jumps.

Once you finish that last box jump, you’ve got the rest of the workout to complete your final set of 10 clean and jerks, and then work on getting any pistol squats!

Group 2 – “Some” pistols and maybe “some” of the fourth set of clean and jerks 

If completing a solid number of pistol squats is likely in your wheelhouse, pace the first three rounds of the workout a bit more. If your legs are fried and your heart rate is out of control after your third set of clean and jerks, it will be much more challenging to compose yourself enough to hit 30+ pistol squats and some heavy clean and jerks.

When that barbell weight starts to reach your max range, be sure to really dial it in before pulling that bar off the ground. Speed and aggression will be your best friend… not diving under the bar recklessly and hoping to be able to bounce your way out of it. Brace that core and go!

Group 3 – Expect to at least make it to the second-to-last clean and jerk bar

This group is aiming to complete as much of this workout as possible before the 20 minute time cap stops them. That means they’ll be working out for twenty whole minutes… that’s a long time!

I view the first three rounds of this workout as the equivalent of “getting through Diane” last week. If you sprint through it because the movements are easier and the weights are lighter, but then you’re out of breath and fatigued when the movements get more challenging and the weights get heavier… that doesn’t make too much sense to me. Be prepared to arrive at the first pistol squat, put on your game face, and *then* put your nose to the grindstone.

The name of the game during those final few rounds is going to be “No Missed Reps” for most athletes. Don’t rush through pistols and lose your balance. Don’t rush barbell reps and miss the jerk because you weren’t recovered enough after a heavy clean. Finally, I want to make sure athletes are prepared to squat their cleans in case that bar feels heavier than expected by the time you get to them. During your warm-ups, work up to the heaviest weight you hope to hit, and throw in some squat cleans and split jerks along the way so you’re ready if and when it comes to that mid-workout.

As I said with the heavy deadlifts last week, many of us will be performing heavy clean and jerks while we’re really tired. Please be safe.

I’d love it if you’d watch my strategy video below and let me know what you think, and if it helps you at all.

As always, “Good Luck, Have Fun, I Believe In You!