Archive for the ‘CrossFit’ Category

The Numbers: 8/5/12

Posted: August 12, 2012 in CrossFit, Media, Training
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Sunday Fundays continue to jam-packed hours of awesomeness, and this weekend was no exception. In fact, there was a slightly larger crew than usual tonight, and that makes me very happy!

The workout was completed as a circuit, where the main focus today was for the “Sprinting” to be done as quickly as possible. Some of the people in class tonight ran faster than, at least for me, I had ever seen them run. Seeing that power and speed increase in the athletes in class is SO COOL!

CrossFit, CrossFit Lakewood, Smashby Training, WOD, Sunday Funday 8-5-12

The workout!

Since the focus was the sprinting, the weights used for Goblet Squats and height for the burpee box jumps wasn’t “prescribed.” Instead, athletes could choose whatever they wanted. Of course, that didn’t stop some people for busting out our new 30″ boxes! Well done, team.

CrossFit, CrossFit Lakewood, Smashby Training, Results, Sunday Funday 8-5-12

The results!

And here you have it, the best crew in the land!

CrossFit, CrossFit Lakewood, Smashby Training, Group Shot, Sunday Funday 8-5-12

You guys are awesome! 8/5/12

The Numbers: 7/29/12

Posted: August 1, 2012 in CrossFit, Media, Training
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And we’re baaaaaack!

After a July that was absolutely insane on SO many levels, the blog is back and kicking. The first series of posts that are making their way back from the archives will be our “The Numbers” posts, that highlight my Sunday Funday class at CrossFit Lakewood. I try to make these classes (which are available to all CF Lakewood and CF Golden members) as fun as possible, many weeks putting athletes together in team format.

Every few weeks, we’ll also tend to do some sort of a benchmark set, whether that’s a 400m run, 500m row, max dead-hang from a pull-up bar, etc… On these posts, I’ll try to share picture of the workouts, results, and any benchmarks we do, as well as an action shot/video or two if I get some good ones.

All-in-all, I hope these posts serve as fun little memories into our time together on Sunday afternoons… the best way to start the week!

This week’s workout included SUPER-FAST “Alon-style” Burpees, Shoulder Presses, and Kettlebell swings, paired with a short little run. In only 12 minutes, how hard could it be, right? 🙂

Smashby Training, Sunday Funday, CrossFit Lakewood, 7-29 WOD and Results

The workout and results

After that, we ended class with a nice little 1,000m row (as a pair). The goal here was to not only have each person complete a max-effort 500m row, but also see how fast a team could complete a full 1,000m.

Smashby Training, Sunday Funday, CrossFit Lakewood, 7-29 WOD and Results, Rowing, 7-29 Row Results

Team Row Results – Do you see your team name?

You all did a GREAT job! Happy Sunday Funday, everyone!

Smashby Training, Sunday Funday, CrossFit Lakewood, 7-29 WOD and Results, Rowing

Jilly-Bean and crew getting AFTER it!

Moment of Awesomeness: 6/29/12

Posted: June 29, 2012 in CrossFit, Media, Training
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Happy Friday!!! Oh, by the way… people can fly now.

Taken directly from the video on the BreitlingOfficial YouTube channel. Unreal.

“Reminiscent of the famous superman scene, Yves “Jetman” Rossy has flown in close formation, with the Breitling Douglas DC-3, vintage aircraft. Giving the passengers onboard the unique experience to see the world’s first jet powered man in full flight.

As the guests boarded the 1940’s, twin propeller aircraft and took to their seats; Yves Rossy prepared his rigid carbon Kevlar wing equipped with 4 Jet engines and positioned himself on the skid of an Eagle AS 350 helicopter. The DC-3 took a holding position above Lake Lucerne, at the heart of Switzerland, as Yves climbed to 6000 feet. Yves began his fall backwards from the helicopter, stabilized the wing and engaged all four engines to full throttle reaching a speed of 205 km/h and an altitude of 4500 feet before he joined the DC-3 using just his shoulders, body and legs to steer.

The flight lasted 7 minutes, before the Jetwing exhausted its fuel supply and Yves pulled his parachutes to land safely back at Buochs airport.”

Moment of Awesomeness: 6/28/12

Posted: June 28, 2012 in CrossFit, Media, Training
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I’ve had this video open on my desktop for about 2 weeks now, deciding whether or not to post it. I’m going to post it. The Parkour/Free Running movement (as most of you know) is something that has interested me for a really long time.

The things that these athletes are able to do, the risks they take, the finesse, self control, and body awareness that they display is incredible to watch! While it’s not my favorite Parkour video, I hope you enjoy this one (brought to us by the SmitMedia Crew) as much as I do.

I mean, SERIOUSLY, these dudes are AWESOME!

CrossFit WOD Tips: 6/26/12

Posted: June 26, 2012 in CrossFit, Media, Training
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Miranda Oldroyd, of CrossFit HQ, shares some super helpful tips on how to more efficiently complete the Clean.

She also utilizes my buddy, Zach Forrest (Owner of CrossFit Max Effort in Vegas), to show how it’s done right!

What do you think of this video? Any additional thoughts or questions?

CrossFit WOD Tips: 6/15/12

Posted: June 15, 2012 in CrossFit, Media, Training
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Today, we rarely see Handstand Walks in CrossFit Programming these days. That movement requires (at the very least) balance, coordination, and strength. The good news, however, is that even if freestanding handstands, or handstand walks, are out of your ability level for now (which I’d say they are for most people), some of the drills discussed below are still very relevant and helpful for a variety of the other movements we’re regularly asked to do in CrossFit.

Take a few minutes and watch some tips to improving overall balance and spatial awareness. If nothing else, this will teach you ways to safely “eject” from a Handstand-Gone-Bad! (I know I’ve been there on several dozen occasion…)

Thanks to Jon Gilson, and the Again Faster crew, for another great resource!

Moment of Awesomeness: 6/13/12

Posted: June 13, 2012 in CrossFit, Media, Training
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When I was a kid, I used to watch the X-Games religiously! BMX Street Style, Street Luge, and anything with ramps AND rails were usually my favorite “Summer” X events to watch. This video definitely takes me back to those days.

Check out this video from Red Bull about French rider Matthias Dandois. Here’s the summary directly from the video. It shows, yet again, that the best of the best don’t make excuses for why they can’t train, instead they create opportunities so they can train under any circumstance. So cool!

http://redbull.fr/matthiasdandois
Winter in France is always tough for the riders. To avoid spending the cold season on his sofa, flat BMX world champion Matthias Dandois found himself a nice little hangar full of jumps and springboards in the outskirts of Paris. Away from the cold weather, he was able to learn new tricks and develop a new style : street-flat. With his latest video Hibernation, Matthias once again demonstrates his passion for innovation.

Beastmode of the Day: 6/13/12

Posted: June 13, 2012 in CrossFit, Media, Training
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This video does not need very much introduction, so let’s keep it short and sweet.

Chris Tefft (which I am only guessing is his name due to the YouTube “tags” below the video), comes to us live and direct from CrossFit CBD in Melbourne… and he is a BEAST. Hey, Drew-Tang, you’re next. Where’s your response video?

These pistol, or one-legged, squats he does are INSANE! Enjoy.

“2012 Legends Competition” Approach Video

Posted: June 12, 2012 in CrossFit, Media, Training
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My buddy Robby Z owns Alpine CrossFit. This weekend, they are hosting an event called the “Legends Competition“. It’s going to be a really fun Friday night to Saturday competition that puts athletes through 6 workouts in the “two” days.

Since he knows how much I like to hear myself talk, Robby asked me to do “one of my famous” strategy videos explaining how I plan on approaching his events. Since I know how much I like hearing myself talk, I obliged his request. Well, part of it at least.

The video below features my approach to the events from Friday night’s line-up. IF you guys find value in this, I will record the video tomorrow which discusses the Saturday events. If this doesn’t really help anyone, and the only person that watches it is my mom (thanks for the support, love you, mom!), then I will not record the next video.

Pretty simple, huh?

***DISCLAIMER***
I am driving while I record this video. The safety of my vehicle and those around me is always my number one priority… I am just really good at holding the phone while I talk to myself. Lots of practice. At talking to myself.

Alright, so here we go! PLEASE let me know (either way) whether or not this information is helpful, and if it is, tomorrow we’ll get video #2!

GOOD LUCK to everyone this weekend, and I can’t wait to see so many of my friends!

Thought of the Day: 6/11/12

Posted: June 11, 2012 in CrossFit, Media, Training
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There are so many people out there claiming to be “Subject Matter Experts” in their respective fields. For me, I generally rely on close friends (whose opinions I trust), or a “proven” track record, to tell me when to listen to these “Experts”.

Two certifications that I have recently heard are beyond worth it are the “CrossFit Football” certification, and the locally-held JumpNRope Seminars, hosted by Molly Metz. Molly’s certifications teach not only safe and efficient ways to jump rope, but for the typical CrossFitter, she basically transforms one’s abilities to make double-unders become second-nature! Through simple cues and great drills, I’ve not met a single person who has NOT walked away from her events with unparalleled confidence in their ability to fly through doubles in workouts.

We all know that before we know it, “Triple-Unders” will be introduced into CF too, right? Stop fooling yourself if you don’t think so. 🙂

The purpose of this “Thought of the Day” post is to invoke some thought as to the true benefit of these additional certifications. Do you think that ONLY coaches should pay money to learn more from experts? Or, as an athlete, does it also make sense to expand your own horizons and visit some of these events first-hand?

Personally, I think any athlete interested in improving their athletic performance, the safety and efficiency of their movements, and their knowledge of sport in general, should make the investment to continually learn and grow! I love walking into a certification and hearing that people are there for a variety of reasons! As a coach, I’ve learned so much from friends who went away for a weekend, and came back with a wealth of new knowledge. For me, hanging out after a class, or over a beer on the weekend in order to learn a few new tricks, is always a ton of fun. Learn and share the things you learn, because for me, I always love giving other people tips and tricks on how to be even better!

Thoughts?

JumpNrope Seminar from Trevor Norris on Vimeo.

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