Archive for the ‘Media’ Category

The first night of our 2nd “Free CrossFit Week” is in the books, and it was a HUGE success! We had 19 new athletes show up to check out CrossFit Lakewood. NINETEEN! It was awesome!

While the current members went through a Front Squat progression (where I heard several people PR’d!), we took our guests through a thorough warm-up, and explained what the workout of the day would be for everyone!

Workout of the Day:
4 Rounds for Time
400m Run / 30 Air Squats / 20 Box Jumps (or 20 Jumping Jacks for new athletes) / 10 Handstand Push-Ups (or 20 hand-release push-ups)

There were 30 athletes in class tonight!! so we needed to run two heats. Here’s Group 1 running while Group 2 prepares!

Then it was time for Group 2 to go!

These guys and gals really got after it tonight!

Look at these box-jumping machines!!

Then, check out Kip and Alon just destroying the Handstand Push-Ups!! Kip with only ONE Ab-Mat, and Alon…. with ZERO!?! Where did this come from?! SO awesome.

Jamie was doing Handstand Push-Ups, and this looked too cool for me to not snap a picture. Well done, Jamie!

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Free CrossFit, Jamie Handstand Push-Up

Jamie rocking his Handstand Push-Ups!

Last but not least, I had to ask for the group shot. You know I did! More than 5 people had already left when we took this, too. I can’t wait for the rest of this week! Thirty-seven total athletes in the 6pm class. Epic!

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Free CrossFit, Group Picture

19 new athletes came by for the first day!!

It was a beautiful morning in Denver and I had few minutes to step outside and finally answer Ben’s question from last week, which was “What can you do to prevent being sore the day after a workout?”

I touched on 3 main topics:

  • Ice to reduce swelling
  • Proper nutrition to replenish broken muscles.  (Kevin Ogar, a friend of mine, said this, “Cramming some post workout carbs is a good idea: sweet potatoes, yams, squash, starchy veggies and tuber (besides white potatoes), grassfed meat and butter.  And large quantities of them”)
  • Active stretching and mobility to decrease likelihood of injury and increase range of motion (I would definitely recommend Kelly Starrett’s MobilityWOD)

What do you think, guys?

CrossFit, Smashby Training, CrossFit Lakewood, The Calm Before The Storm, Medicine Balls

The Calm Before the Storm...

SUNDAY FUNDAY!!!!! Sorry for yelling, but I get so excited knowing that my week gets to start off with the incredible crew we have on Sundays! Look at how much fun these people have together 🙂

CrossFit, Smashby Training, CrossFit Lakewood, Sunday Funday

Coach Chrissy even joined us today!

Ok, back to the important stuff. Heather Beck was our big winner the last time we had a “Dessert” challenge, and that meant she was able to choose the rep scheme for tonight’s workout. Her vote was a 3-Rounder with 15 reps of 3 different movements. Coach Tom went ahead and added a little 400m run after each round, too!

My favorite comment of the night came from Paige when, after I explained the workout, she said, “WHAT?! These things all require coordination!!!” Yes Paige… yes they do. Thankfully, CrossFit helps improve our coordination, so…. you’re welcome 🙂

The workout should have been called Med Ball Bonanza. Actually, it’s not too late to name it, so that’s what it IS called. Fist pump!

Workout of the Day:
Med Ball Bonanza!
3 Rounds for Time
15 Med Ball Double-Claps / 15 Med Ball Burpees / 15 Med Ball Jumps / 400m Run

You may be wondering what some of those movements are (like most people in class wondered), but the videos below will explain them all!

Coach Chrissy joined us for her first Sunday Funday workout, and since I was so glad she came by, I let her use a 20lb. Med Ball. She made it look like a 10-pounder!

CrossFit, Smashby Training, CrossFit Lakewood, Sunday Funday, Chrissy, Med Ball Double-Clap

Chrissy making 20lbs look like 10!

Today we even had Lindsay check out a CrossFit class for the first time! Great job!

I love when it’s nice enough to workout outside, too. Even though it was a little warm out, hopefully you all enjoyed it as well.

Almost there, guys and gals!

Today, I had to post the Final Results. Why? Because I think it’s hilarious to see how people write when they have just been working out really hard for 20 minutes. I mean, I know you all track your training at home, and wanted to give you times!

CrossFit, Smashby Training, CrossFit Lakewood, Sunday Funday, Sunday Funday Results

Sunday Funday Results for 6/5/11

Thursters are one of my least favorite movements. I think it’s because I’m not very good at them yet. It’s funny how that works, isn’t it? But, to take my own advice that I give to athletes, I turned it around in my head and said, “I’m excited for the opportunity to improve my skill at Thrusters!” Orion’s workout today closely resembled a Hero workout from CrossFit that we did together a few months back, but this one was shorter and sweeter, and you didn’t need to keep track of time between rounds.

I had to pull the class together after the workout today and have a conversation, though. I have never seen this many people in one class show as perfect form as you guys did tonight. It was INCREDIBLE. GREAT JOB to all of our athletes!!

Workout of the Day:
10 Rounds for Time
5 Thrusters
100m Sprint

I am crying from laughing and smiling so hard. Literally.

If we could all only be this excited when good things happen to us! Try it. I promise you it will make you smile!

Seriously… this is one of the best videos I have ever seen! You can do anything you put your mind to, friends. Just believe in yourself!

🙂

I saw this link to an online news article today posted from a friend and had to check it out!

Army Staff Sgt. Eddie Peoples was home on leave, and at the bank with his kids, when a man walked in to rob the bank. After reading that, I thought there was going to be some crazy fight inside of the store, but it actually is much cooler than that. Check out a segment from the original article:

“The robber kept his eye on Peoples, 34, who has the thick neck and muscular arms of a professional soldier. The robber waved his gun in Peoples’ direction and warned that “the big black guy” should not try anything.

As the robber prepared to flee the bank, he pointed the gun at Peoples’ sons, Ikaika and Kioni, who were peering through the chairs.

Peoples does not remember the robber’s exact words, but said the man warned others in the bank not to try anything “or the kid will get it.” It was the wrong thing to say to a battle-tested veteran of Iraq and Kuwait who won a medal for helping repel a mortar and ground attack.

“When he threatened my son,” Peoples said, “I could not let that pass.”

The next few moments played out like a scene from an action movie.
Peoples told his sons to stay put while he went after the “bad guy” — a familiar phrase Peoples and his wife, Abra, use to describe his job to their four children.

Peoples jumped in his rented van and blocked the robber’s dark-colored Honda in a parking space. The robber rammed the van several times with his car, trying to flee.

When that did not work, he confronted Peoples, pointing his gun at his face.

Peoples said his Army combat training simply took over. He used his left arm to grab and twist the robber’s arm until the wrist locked, making it easy for Peoples to strip the gun away.

Then he used a martial arts move, a half Mui Thai clinch, to wrap one arm behind the robber’s neck and slam him face first to the ground.

Peoples had the gun in one hand and the bag of money in the other; he was holding the robber to the ground when a deputy responding to the robbery pulled up in his squad car.”

HOW AWESOME IS THAT?!

I am so thankful to have people like Staff Sgt. Peoples protecting us; not only abroad, but even here at home! Thank you!

Click here to the original article and you can see the interview with him, along with some grainy security footage from inside the bank. There’s nothing graphic at all, and you can see that even in the heat of the moment, he keeps his cool and the ONLY thing he does is protect his kids. SO awesome.

The Numbers: 6/1/11

Posted: June 2, 2011 in CrossFit, Media, Training

Today’s workout came to us from the CrossFit main site. It was one of those workouts where I saw it and just said… “Really?” 150 Pull-Ups and 150 Burpees is a lot of reps of each of those movements. Doing 150 of BOTH in the same workout is just crazy!

I’ll tell you what, though, the athletes at CrossFit Lakewood did an INCREDIBLE job today of staying focused and pushing through! I’m really proud of you guys!

My personal highlight today comes from Jamie Slater. It seems like just a few weeks ago he did his first workout with NO assist bands on the pull-ups. Today… Jamie did ALL 150 with NO assistance! CONGRATS, JAMIE!!!!

CrossFit, Smashby Training, CrossFit Lakewood, Burpee, Pull-Up

Strong work today, everyone!

Workout of the Day:
50 Pull-ups / 10 Burpees / 40 Pull-ups / 20 Burpees / 30 Pull-ups / 30 Burpees / 20 Pull-ups / 40 Burpees / 10 Pull-ups / 50 Burpees

Check out the crew!

Legit reps everywhere!

So proud of you!

WELCOME, everyone, to the first Episode of my new Series called: “Ask Smashby”

During these videos, I will field questions directly from you, and give you my best answers! Hopefully we’ll be able to start some great dialogue together.

Our very first question came from CrossFit Lakewood athlete, Heather Beck. She said:
“I’ve been doing Paleo for about 7 weeks now with some “cheats” here and there… Not really noticing any weight loss. Then this last week, I committed 100% and have dropped almost 5 pounds. My cheats were fairly minimal (except one) but curious if anyone has experienced a similar situation with having to be 100% spot on or no results?!”

It’s almost 7 minutes long (so a bit long-winded), but as I get more comfortable with this structure, they’ll get more efficient. I am very curious as to what input you guys have to this video, and really look forward to continue the series!!

What do you think, guys and gals?

This blows my mind.