Smashby's Training Blog

Today’s warm-up was a bit more intense than usual. First, we started off with 3 rounds of 500m Row and 10 Burpees. That will certainly get your whole body moving, huh? After that, we did a Jump-Rope workout where technique focused on single jumps, alternating legs, 2 hops per leg and finally double-unders. Last but not least, we finished out the warm-up with some agility drills and sprints.

The workout today was a 4-rounder with Wall Balls, Ring Rows and Box Jumps. In order to start introducing gymnastics rings into more workouts, we’ll be starting with two of the more basic movements; Ring Push-Ups and Ring Rows. Note, I said more basic, definitely not “easy”!

Workout of the Day:
4 Rounds for Time of-
15 Wall Balls / 15 Ring Rows / 15 Box Jumps

Athlete Results:
Kristin (14lb Wall Ball)- 13:12

When the workout was done, we ended the day with 3 rounds of:
10 Back Extensions / 10 GHD Sit-Ups

Both athletes tonight are looking incredibly strong with their “to-parallel” GHD Sit-Ups. That means in small doses, we’ll be able to start increasing that range of motion to get them closer to touching the ground each rep. Yay for progress!

Due to work going late for some, and business travel for others, it was just Jamie again tonight! I told him he just liked the 1:1 attention, and that he told the others not to come in, but he denied it.

Tonight we stayed away from a “barbell strength” movement since the focus for the first half of class was going to be, simply put, “core strength”. Jamie knew right up front that he would be performing 2 mini-workouts this evening.

The first was a 2-rounder, where he had to “accumulate” time in certain positions before moving onto the next part of the workout. After he finished this and had a few minutes rest, I introduced him to another CrossFit favorite: Tabatas!
He’s had a pretty fun two days, huh?

Workout of the Day:
WOD #1
2 Rounds for time of-
1:00 Handstand Hold / 1:00 L-Sit Hold / 1:00 Back Extension Hold

WOD #2
Tabata Intervals for-
Air Squat / Row (for calories)

Athlete Results:
WOD #1
Jamie- 19:25

WOD #2
Air Squat (done holding a 10lb plate)- 12 / 12 / 13 / 12 / 10 / 12 / 10 / 12 – 93
Row (for calories)- 5 / 8 / 7 / 7 / 7 / 7 / 7 / 8 – 56
Total Score- 149

Jamie came in tonight, and it was a good one. First, we spent some time working on the Hang Power Snatch and Hang Squat Snatch lifts. These can be some of the most technically advanced lifts, and Jamie did a great job driving up through his heels, extending the hips and getting that powerful shrug linked together to get the bar high in the air. Great job!

For the workout, I wanted to introduce Jamie to one of our very own CrossFit “Girls”. As many of you know, CrossFit names many of it’s workouts after two main groups. First are the Hero’s who have died in the line of duty to protect our freedoms, and the second theme of named workouts is Women’s names. The girl that Jamie got to meet tonight… Barbara!

Workout of the Day:
5 Rounds for time of-
20 Pull-Ups / 30 Push-Ups / 40 Sit-Ups / 50 Air Squats
Rest exactly 3:00 minutes between rounds

Since it was his first time with this workout, I went ahead and cut it down to only 3 rounds. Barbara can be a “body weight” workout crusher, so we took it a little easy…. (ask Jamie if it seemed too easy) 🙂 The way he pushed through the last 50 squats was incredible. Great finish!

Athlete Results:
Jamie (3 Bands round 1, 4 Bands rounds 2 and 3 pull-ups)- Rd 1- 8:30 / Rd 2 – 7:52 / Rd 3 – 8:37

It seems that with every passing week, you guys are becoming more and more comfortable in the bottom position of that squat. I can’t tell you exactly what it’s from, but I’ll tell myself it’s from the additional time we’ve spending these last few weeks on stretching and mobility with foam rolling and using baseballs to loosen up. Yay for increased range of motion, and the increased strength that is coming with it!

Today’s lift was 5 sets of 5 for Front Squat. Jamie, Clayton and Kristin all did a great job. The video I post will show their final sets. Great effort and form, you three!

Once we finished this, I told them about our workout for the day; A 20-minute AMRAP. This means they complete the movements listed in order, as many times as possible in 20 minutes.

Workout of the Day:
20 Minute AMRAP of-
15 Thrusters / 20 Double-Unders (or 50 Single Jumps) / 25 Jumping Pull-Ups / 30 Ab-Mat Sit-Ups

Even though the Thrusters were only using the bar, once you start to get tired, that full range of motion on each rep gets to be pretty taxing! Great job maintaining proper form and using those hips to help get the bar overhead.

Athlete Results:
5×5 Front Squat (Weight on Final sets)-
Jamie- 135lb
Kristin- 55lbs
Clayton- 165lbs

AMRAP-
Jamie (45lb Thrusters / 50 Single Jumps)- 3 Full Rounds + 28 Sit-ups (2 REPS from 4 full rounds!)
Clayton (45lb Thrusters / 50 Single Jumps)- 4 Full Rounds + 15 Sit-ups (HUGE improvement on the Jumping!)
Kristin (15lb Thrusters / 20 Double-Unders)- 5 Full Rounds + 15 Thrusters (Doubles are getting better and better)