Sunday Funday post is jussssst a few days behind. I guess launching a company with two friends will do that to you! Either way… it was an epic day with new faces, rowing outside and full families in the house. BOOM!!
Let’s start backwards and work our way back up to the start. The Sappey men (Ben and Andy) have been training with us for a while now, and just recently, the matriarch of the family (the wonderful Collette) has started joining us on some Sundays! Little sis Emma still hasn’t started training with us, but she is an awesome cheerleader. Check ’em out! You know what they say, right? A family that rows together, stays together! Right? They do say that, don’t they?
Ben, Collette and Andy crush it! Emma cheers!
The workout brought back a movement we haven’t done in a while (Sotts Press) and put a slight variation on a movement we use quite often (Max Height jump burpees). It was also the first TEAM workout we’ve done in a long time!
Workout of the Day:
2 Rounds for Time
20 Calorie Row (each) / 20 Max Height Jump Burpees (each) / 20 Sotts Presses (each)
After the workout was done, of course we had dessert! As a team, try and take as FEW Broad Jumps down and back through the entire gym.
Here’s the catch on this one, though… if you lost your footing on the landing, you had to start over! Check out Greg and Wes going head-to-head. And then…….
It was another super fun day, and I had a great time! THANK YOU all for coming to train on Sunday Funday!
June 12th's awesome group! (Alon and Annie helped pose them)
In this segment of Ask Smashby, I answer a question from my friend Travis in Florida about how he should choose a CrossFit gym.
I then address a question I received from a local athlete about how to deal with scheduling conflicts in life that interfere with your ability to train at your gym.
DISCLAIMER!! – I want to make it very clear that, at one point in this video, in no way was I bad-mouthing another CrossFit gym. I want to assure all of you that I am only passing on input I have received from other athletes who specifically trained there. I would not say something bad about another local gym. My goal is to help in any way possible, and in this case I provided the only input I have ever heard from athletes’ first-hand experiences.
The CrossFit Games Southwest Regionals were this weekend here in town, and the three athletes I spent the most time with at the competition (Megan, Juli and Jaelyn) all had EPIC tears on their hands. You may be asking what an “Epic Tear” is… let me show you a picture that Jaelyn posted on Facebook, tagging the other two ladies. The caption that went with it: “this is how I am showering…” Yeah, that bad.
Do you need to do this just to get in the shower?! Ouch!
So thankfully, our friends at Progenex posted a link to an article today about hand tears! It’s like they knew people were getting crushed lately and wanted to help. Gotta love the Progenex crew. Thanks for link, guys!
The article I’m featuring was written over at this blog, and specifically talks about not only how to HEAL tears, but measures we can all take to prevent them altogether. Very well written, short and to the point. I’ll paste it below here, but feel free to access the entire post by clicking here. Enjoy this incredibly useful info!
With the anxious environment and what seems like almost everyone preparing for Regionals, I’ve been shocked by the number of people with torn and ripped hands.
Don’t get me wrong, I’ve made the same mistake in the past and now live by the motto of “never make the same mistake once.”
So…. let’s go over hand care.
First, develop your grip strength!! Don’t skip mixed grip strict pullups, farmer holds and farmer carries with multiple hand grip positions. Second, get used to not using chalk. OMG did I just say that? YES I DID. Use chalk to control moisture, you don’t need if for your first rep. If you do use chalk make sure you wash your hands, WITH SOAP, immediately after. It is the polarity of the soap that removes the chalk, not the water. Then immediately use lotion and rub it into your palms and forearms for a few minutes. My personal favorites are Aveeno and Lumbraderm, but it has more to do with pressure than the exact lotion.
Next shave and pumice calluses regularly. If you have a callus large enough to change your hand placement, all that results in is new calluses and ripping the entire callus off.
Shave and pumice ONLY when your hands are dry and only remove dead shin. If your hands feel swollen, chances are… they are, ice them.
Ok so what if you do tear?
First you need good tweezers and cuticle cutters, some latex gloves that fit your hands and either a cut stop pad or a black tea bag. Trim the edges of the cut, moisten the tea bag and place it inside the glove over the tear over night. It will stain your hand orange/brown for a few days but will help oxidize the tear to allow you to use your hand the next day if you have to.
Next step, get some second skin or band-aide callus covers and keep the tear moist.
For general maintenance use On the Bar from whole earth, or go to gibsonathletics.com and get some hand care aides 🙂
I can’t say this enough. 1 week to heal enough to start doing pull ups again and even a good tear will limit your ability to perform pulling motions. Think about it this way, 2 weeks to use your hands again plus 2 weeks for your skin to toughen back up again.
If you rip consistently, start asking yourself. Is it always the same spot, are the tendons in your hands starting to get tight, does your forearm, especially by your elbow start to cramp? Are you doing strict pullups, farmers carries, farmer holds, hex holds, or rock climbing? It’s often the small details that can make or break all of us. Also, hold your coaches accountable. Scaling IS ok, substituting movements IS ok. Tearing IS NOT ok unless it is a must do during a competition or it is a critical event (ie emergency).
Day two started just the way day one did, with overcast skies and cooler temperatures. It was perfect for warming up and getting ready for event #3. Juli and Megan both said they were pretty sore, but obviously it wasn’t that bad!
Megan took a bit of time today to get ready for the Deadlift / Box Jump workout.
This was hands down the best event of the weekend for Megan, who absolutely crushed it!
I’m going to try to keep you guys posted on how things are going this weekend!
The venue looks amazing, and I loved being here to see the calm before the storm!
Megan and I both showed up early enough to grab some prime real estate for the tent, it was perfect!
After a brief opening ceremony, it wasn’t long before the first heat of the Affiliate Team competition was off!
It has turned into a BEAUTIFUL day here at the Open!! The sun is shining and everyone is in a great mood.
After watching a few heats of the team competition, it was time for warm-up number one of the day. Megan rocked our new Renegade Fitness gear and repped it well!
After that, it was time to relax for a few hours. The girls at our tent (Megan and Juli) needed to stay cool and smell good, so there was some grooming going on.
Before we knew it, it was time to get ready for the first event! After another warm-up it was time for event #1!
Megan’s final score was 15 Handstand Push-Ups! Event 1 is in the books.
Tonight was night 3 of 4 for the Free Week we had for non-members to come in and check out the gym!
As expected, after two pretty intense days of training, our number of “newbies” went from 20 down to 10, but given the workout we had tonight, it was the PERFECT number. Oh, and that’s still TEN new bodies through the door, which was awesome!
This was the first night of the week where we had current members and non-members do separate workouts. The “newbies” did a Fight Gone Bad-style workout with rowing, push-ups, sit-ups, stick jumps and weighted air squats. Sounds pretty brutal!
While they did that, the current members did a ten-rounder with Power Cleans, Wall Balls and a run. I’ll tell you what, this guy was a crusher. Orion decided to make this one a bit heavier, so the cleans were done at a prescribed weight of 165 for men. BIG numbers, there!
Workout of the Day:
10 Rounds for Time
5 Power Cleans / 10 Wall Balls / 150m Run
Let me start this post by saying that I have never met AJ Moore, but from what little I know about him, he is an INCREDIBLE athlete (and a really cool person).
This past weekend, he became an even bigger “CrossFit Celebrity” when his was no-repped on an incredible 60 or so reps of the “100’s” workout at his CrossFit Games Regional competition. SIXTY Reps were not counted. Many in the CrossFit community are outraged, and there have been several blog posts written about judging at the Regional competitions around the world. There’s this one, specifically about AJ, from the crew at Beyond the Whiteboard, and then there’s this article on judging and the “Sport of CrossFit” in general that I read from the SICFIT Crew.
My own personal take on the whole scenario is this:
There will always, and I emphasize ALWAYS, be situations where people get places they shouldn’t in sports due to blatant cheating or bad officiating. That’s a risk we take when we have the potential for “Human Error” in any task (gladly, if you ask me). Humans, as much as we would like to think, are not perfect.
(For example, some people probably made it to Regionals who shouldn’t have because of this potential pattern, but it happens. I finished in 79th place out of over 1,000 in the Region and only 60 places made it. I could be “bitter”, but instead of making excuses I am just training harder for next year! CrossFit Lisbeth wrote this quick and dirty post the other day, and I agree with her 100000%.)
That being said, I need all of you who care about this topic to CLEARLY READ the standards that were explicitly printed a few weeks ago from CrossFit HQ on the CrossFit Games Website.
Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.
Those details are VERY specific, and at least in my history of competing in CrossFit events, more detailed than any I have ever heard. (Usually, I’ve heard hips fully extended and ears visible in front of the arms at the top, or something like that.) But you know what? They posted that info online, weeks ago, for the WORLD to see. There were no surprises on game day.
Now I must warn you, the video below (which I copied from the comments sections of the beyondthewhiteboard post) was PAINFUL for me to watch… PAINFUL. At that level of competition, I can only imagine the amount of frustration AJ must have felt when rep after rep was called back. When I read and reread the standards, though…. I have to agree with his JUDGE on this one (maybe aside from a rep or two). The crowd, and others witnessing this were furious, though, and I’ll tell you why I think that was the case. If I was cheering on my friend who had all of these no-reps called, but then I looked over at another competitor who wasn’t being held to the same exact standards, I would be furious, too. For me, that’s where the role of Head Judges and Event Coordinators comes in. Manage the floor as actively as you can, or appoint someone who can, to ensure that those standards are being upheld consistently.
Regardless, some inconsistencies will always exist, and as athletes and fans, we just need to accept that. The year they introduce robotic judging and infrared cameras to ensure standards, there will be outrage in the community because we’re taking the “human touch” out of our sport. Trust me.
I’ll end this post by saying this:
AJ Moore – You had one of the classiest performances I’ve ever seen in CrossFit. When I found myself yelling at the screen watching this video, I realized how emotionally charged we get as athletes cheering for a peer of ours. The sense of family and Community we have in CrossFit is incredible, and as an athlete you’ve got yet another new fan through all of this. Me.
Judges – All I can ask is that Competition Coordinators do their best to properly train judges, and then walk around during the event to ensure consistency across the floor (and I think that many or most CrossFit events do this well). If the judge is truly trying their best to uphold standards based on their understanding of the rules and standards, that is all we can ask for in sport. If a judge needs to be replaced, do it. It’s as simple as that.
Fans – Arguing with or mistreating judges is a complete waste of time. All the time. It only offends and insults, it poisons the sport and accomplishes nothing. If there truly is unfair judging taking place, there are productive means to try and remedy these injustices. Event coordinators are probably a good place to start, and having video evidence of what you think is wrong will surely help so it’s not a he-said she-said scenario. When possible, handle it as diplomatically and respectfully as possible, because when we CrossFitters get emotional and upset, there’s little that can calm us down!
At the end of the day, like the Chyna Cho and Michelle Benedict situations that have also gained popularity throughout CrossFit over the last few weeks, I’m sure that all athletes at that level of competition will step up their game, maintain their class and work even harder so that next year, when Regionals rolls around… It won’t matter what happens with judges. They’ll crush it, and crush it harder than ever.
Night #2 of FREE CROSSFIT Week was…. ANOTHER HUGE SUCCESS! Check it.
Thirty Seven Athletes!
Yeah, 37 folks worked out with us tonight, and we still have two more nights to go of our Free week!!
For all current members, the day started off with some Push Presses, working up to a 1-Rep Max. Feel free to post your weights in the comments section if you’d like. While they did that, I was taking the newbies through some warm-ups and introductions of movements with the other coaches to prep for the workout of the day.
One thing we love doing is getting to know our new athletes a bit before we start working out, so here we are during the beginning of warming up and doing jumping jacks, going around the circle, introducing ourselves and saying something interesting about us!
Workout of the Day:
3 Rounds for Time:
25 Kettle bell swings (or Wall Balls) / 20 Sit-ups / 15 Lunges (each leg) / 10 Burpees / 5 Max height jumps
Since there were so many athletes in the house, we started the New athletes first. Off they went!
Then a few minutes in, the current members started with Heat 1. How legit are these guys and gals?!
These next two videos are just to show you how it looks when thirty-seven people come out to train at the best gym in the world 🙂 SUCH a full house!! Thank you to everyone who has been spreading the word and coming to check us out!
Two more days this week for FREE CROSSFIT at 6pm (today and tomorrow), so come on down and bring your friends!
For those of you who are planning on attending and are looking for friends, I plan on being there to coach and cheer for Megan through the Women’s Individual Competition events! Unfortunately, I’ll need to leave before the Team and Men’s Event #2 on Friday. I should watch the rest of Friday and Saturday, though!
Location: Aurora Public School Stadium
1250 Chambers Road
Aurora CO
80011
HEAT SCHEDULE
FRIDAY
Workout 1
10:30-11:10 : Team Heat 1
11:10-11:50 : Team Heat 2
11:50-12:30 : Team Heat 3
12:30-12:50 : Break
12:50-1:10 : Women Heat 1
1:10-1:30 : Women Heat 2
1:30-1:50 : Break
1:50-2:10 : Men Heat 1
2:10-2:30 : Men Heat 2
2:30-2:50 : Men Heat 3
2:50-3:10 : Men Heat 4
3:10-3:30 : Break
Workout 2
3:30-4:00 : Team Women
4:00-4:40 : Ind. Women
4:40-5:00 : Break
5:00-5:30 : Team Men
5:30-6:10 : Ind. Men
SATURDAY
Workout 3
9:00-9:25 : Team Heat 1
9:25-9:50 : Team Heat 2
9:50-10:15 : Team Heat 3
10:15-10:30 : Break
10:30-10:45 : Women Heat 1
10:45-11:00 : Women Heat 2
11:00-11:15 : Break
11:15-11:30 : Men Heat 1
11:30-11:45 : Men Heat 2
11:45-12:00 : Men Heat 3
12:00-12:15 : Men Heat 4
12:15-12:35 : Break
Workout 4
12:35-1:15 : Team Heat 1
1:15-1:55 : Team Heat 2
1:55-2:35 : Team Heat 3
2:35-2:50 : Break
2:50-3:20 : Women Heat 1
3:20-3:50 : Women Heat 2
3:50-4:05 : Break
4:05-4:35 : Men Heat 1
4:35-5:05 : Men Heat 2
5:05-5:35 : Men Heat 3
5:35-6:05 Men Heat 4
SUNDAY
Workout 5
9:00-9:25 : Team Heat 1
9:25-9:50 : Team Heat 2
9:50-10:00 : Break
10:00-10:20 : Women Heat 1
10:20-10:40 : Women Heat 2
10:40-10:50 : Break
10:50-11:10 : Men Heat 1
11:10-11:30 : Men Heat 2
11:30-11:40 : Break
Workout 6
11:40-12:05 : Team Heat 1
12:05-12:30 : Team Heat 2
12:30-12:40 : Break
12:40-1:05 : Women Heat 1
1:05-1:20 : Break
1:20-1:45 : Men Heat 1
1:45-2:00 : Break
2:00-2:25 : Women Heat 2
2:25-2:40 : Break
2:40-3:05 : Men Heat 2