Since we launched Renegade Fitness in June of this year we’ve had to do 2 re-orders on some of our shirts, and we’ve added 4 new products (with 3 more on the way)!
That is such incredible support to have received from you guys, and we want to thank you all for constantly spreading the word for us.
So from right now through the END OF THE WEEKEND, the ENTIRE Renegade Store is going to be 20% off!
Thank you. Thank you. Thank you!!
🙂
Friends,
I am working on a few things right now to add to the blog soon, and wanted to see if you guys had an interest in them so I could post them when they’re done!
1- Ask Smashby Video – There’s been a lot of things on my mind lately, and I haven’t made the time to commit them to video. It’s been too long, so I think it’s time for another Ask Smashby! What do you think? And more importantly, what would you like me to add to the “agenda”?
2- Jump Rope Product Review – It seems that, almost weekly, a new member at CrossFit Lakewood is learning, or mastering, the “Double-Under”! Not only is it inspiring, but it’s also just so much fun to watch. Once an athlete learns how to get comfortable with this movement, a smart idea might be to buy your own rope! That way when you travel you can take one with you (easy to pack/carry, can produce AMAZING workouts), and when you get to the gym, your rope will always be your perfect length!
I now own THREE different “makes and models” of jump rope, and I was planning on doing a little piece where I talk about the pros and cons of each. Do you think this would help you guys in choosing which rope would work best for you? Let me know!
3- “Overall Thoughts” on CrossFit, the fitness program, and it’s role and impact in our world today.
This written article will feature quotes and segments from blog posts and articles that I’ve come across over the last few weeks. It will essentially become my own PERSONAL social commentary as to the effectiveness of the program, the influence (positive and negative) that CrossFitters can have on the rest of the population and my own thoughts on where I see the future direction of CrossFit heading, along with some advice from me. (Since everyone cares what I think, haha!)
How does this stuff sound?
Any interest at all, guys? What else do you want to see more of?
Thank you to everyone who frequents these pages, and an even bigger THANK YOU to those of you who ENGAGE and post thoughts and comments for this dialogue to continue.
Thankfully,
Tom “Smashby”
Many of you know that I have been trying to get a lot stronger lately. I would like to become a better CrossFit competitor, and right now I am light years behind a lot of people. LIKE THIS GUY!
Daniel Tyminski, the owner (and a trainer) at CrossFit Lindy, decided to see how many Hang Power Cleans he could do without setting bar down on the ground. Sounds like a fun one!
Oh yeah, he also used 225 POUNDS to do it! 14 REPS?! That is insane! Very cool stuff.
The third workout of this series was named Lipson, after Dave Lipson.
This workout was a 21-15-9 of “Medium/Heavy” Back Squat (185lbs) and 1.5 Pood Kettlebell Swings (about 53lbs?).
The only catch with this workout, is that the 185lb Back Squat could not be taken in and out of a rack. You had to clean the weight up to your shoulders, and then get it on your back before squatting. That certainly made it tougher.
I didn’t think there was a chance of getting through 21 and then 15 Back Squats at 185lbs, but I ended up doing it. Slowly. But I did it. That meant I didn’t have to clean that weight up more than the 3 times. Win. Well, 3 workouts of the 8 in this series done. Still “Rx-ing” them all.
The next workout is Muscle-Ups and HEAVY Deadlifts (335lbs) for a 7 minute AMRAP. A little more up my alley than the last 3. Not sure when I’ll do it, but I’ll let you know when I do!
Sometimes I think that Lisbeth Darsh is reading my mind when she posts on her blog. I literally had this same exact conversation with friends multiple times this week.
The conversation was about women. CrossFitting women in particular. And how AWESOME they are to me.
There is something that happens when you get that mix of strong, independent, athletic, humble, caring and confident… yeah, it’s pretty incredible.
What is sad, is when guys (or sometimes other women) don’t truly appreciate those qualities. I’ve found the reason (99% of the time) is jealousy. Yeah, she might be able to squat more than you, or run faster, or get more double-unders in a row, or maintain her composure better when life throws wrenches in her gears. Instead of hating, or making cynical comments, or making excuses for why she can… just take notes.
🙂
Check out her post below. Strong women: love ’em!
~by Lisbeth
A woman is never more beautiful than when she is strong: this, I believe to be true.
There’s something about a woman showing strength and confidence that is sexy and arresting to many people. Whoever you are — man or woman — the image of a strong woman will provoke a reaction. Sometimes, this is positive. And sometimes there is a backlash.
Love strong women or hate strong women: you can have your opinion but really it doesn’t matter. You can’t change what is — that’s like trying to change the sun: pure folly.
And if the image of a strong woman bugs you? Then you really need to look closer. Look at what bothers you: really look hard. Why does it anger you? What threat is it to you? And ask yourself: what are you afraid of?
Go Ahead and re-read this post from last week… then look at the BOTTOM of the page.
Matt Chan is made to look like a tortoise… (haha, just kidding. But check it out!!)
WHAT?!?!?
***************************************
One of my favorite weight lifting exercises is the Clean and Jerk.
It should be no coincidence, then, that one of my favorite CrossFit workouts is Grace:
30 Clean and Jerks at 135lbs for time.
My Personal Record in this workout is 2:28, and a goal of mine before the end of the year is to get under 2:15. With a WOD that short, it seems to me that a 15 second improvement would be pretty significant.
Well, after the 2:15 milestone, the next goal of mine was to break 2:00 at some point. In my opinion, your Grace time is only considered “good” when you can get it under 2:00. Most really strong CrossFitters are between 1:35-1:45.
Then there’s Matt Chan from CrossFit Verve here in Denver. That’s all I’ll say….
Ok. I’ll say one more thing.
HE GETS A 1:16!?!?!? Are you kidding me?!
(thanks for sharing this, Cheez)
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Dan Bailey…. 1:02 GRACE. 1 Minute. And 2 Seconds.
It’s been a while since I’ve posted anything on this blog, but quite frankly, I’ve been kind of uninspired lately.
Not in life, life has been nuts as usual and exciting… just on the blog.
I never want to post something “just to post” it. Today, however, I’m feeling inspired!
It’s good to be back, too.
Check out this video from Red Bull! It’s from the “Freestyle Football Qualifier – Red Bull Street Style Rio de Janeiro“. This video reminds me 100% of growing up and visiting my family down in Rio. I had some cousins who did RIDICULOUS things with a soccer ball.
One of them would kick the ball up behind his neck, drop down to the ground and start doing push-ups without the ball falling…. blindfolded. So many fun memories!
Again Faster Competition WOD #2
“Camille”
As Many Rounds As Possible in 8 Minutes of:
3 Snatch Complexes @ 125#
3 Wall Climbs
I would be lying if I said I was excited to get to this workout, but I’m not going to sit here and make excuses for why it was so challenging for me (mostly since that is a heavy weight for me to rep out). INSTEAD, I’m going to share two POSITIVE take-aways from the experience! Trust me, it makes me feel a lot better when I pick the positives out of situations. Try it sometime 🙂
1- I didn’t miss a single rep of the Snatch Complex!
2- I love the lift the “Snatch”, and this workout gave me the opportunity to improve my hang squat snatch under fatigue at a heavy weight! Who’s getting stronger!
BOOM!
Final Score:
26
(That’s 4 complete rounds + 2 Snatch Complex reps)
Chiggity Check It! Post your thoughts either in the comments section of this post, on Facebook or on the actual video. I’ll get it, regardless!
Happy Tuesday!
Smashby's Training Blog 