Archive for the ‘Media’ Category

2011 CrossFit Games: Open Workout 11.5 Explanation

Posted: April 21, 2011 in CrossFit, Media, Training
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They finally pushed the workouts out to 20 minutes in duration! Holy cow, this one was a gasser. With 2 of 3 exercises requiring a solid grip, that was the first thing to go in this one. Check out the video below from CFHQ, complete with a workout Demo, and let me know what you guys (who have tried it) thought.

I did it yesterday for the first time, and will do it again on Saturday. CrossFit Lakewood athletes continue to do incredible things with these workouts, and there was no shortage of that yesterday. A post that I will write soon is going to share my “Moment of the Day”, courtesy of Holly!

Here’s the explanation:

Here’s the demo:

The Numbers: 4/20/11

Posted: April 21, 2011 in CrossFit, Media, Training
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Week 5’s workout for the 2011 CrossFit Games Open was released, so that means we knew what the Wednesday workout was going to be at CrossFit Lakewood.

I have been posting the videos from CrossFit HQ on what the workout is, along with some advice each week, and that post will come next. Don’t worry.

The workout was the first (and only) one during this part of the Competition to reach the 20 minute time domain, so this will separate out some of those people who lack in the Endurance department.

Workout of the Day:
As Many Rounds As Possible in 20 Minutes
5 Power Cleans, (145#/100#) / 10 Toes 2 Bar / 15 Wall Balls (20# to 10′ target/14# to 9′ target)

For many of our newer CF-ers, it was their first time using the Power Clean movement in a workout. Over the course of the 20 minutes, form improved dramatically! Great job, guys. It’s so much fun getting to coach such quick learners!

We had a few people doing the official Competition WOD with their judges at the same time, too!

Tough Mudder 2011: “Teaser” Video

Posted: April 20, 2011 in CrossFit, Media, Training
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The Tough Mudder race in Pennsylvania just happened two weekends ago, so I figured I would share some of the highlights with you guys.

As time approaches for our Colorado Tough Mudder – June 25th and 26th, I am starting to get more and more excited!

Once the CrossFit Games Open are over, I’ll probably start throwing in some pretty crazy training methods. I’ll keep you guys posted. Who else is going to do this thing on Saturday, June 26th!? 🙂

The Numbers: 4/19/11

Posted: April 20, 2011 in CrossFit, Media, Training
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Today’s workout was a good one. Jump some rope with small jumps, flip yourself upside down and then take some big jumps onto a box. Pretty simple, right? 🙂

CrossFit, CrossFit Lakewood, Smashby Training, Handstand Push-Up, Greg Walker, GW HSPU

Definitely one of Gregs best movements!

Workout of the Day:
5 Rounds for Time
30 Double Unders (mod= 90 Singles) / 20 Push-ups -or- 10 Hand Stand Push-ups / 15 Box jumps, 24″/20″

What did you guys like most about this workout? Personally, I feel like this is one of the few WODs I’ve done where the Box Jumps felt like the break.

Megan’s First Muscle-Up!!!

Posted: April 19, 2011 in CrossFit, Media, Training
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It is with great pride that I share with the worrrllld that our very own Megan Pendergraft got her first EVER Muscle-Up today… and we caught it on tape!!

Congrats, Megan! You certainly earned it!!

(I apologize for yelling right into the camera… I was excited.)

The Numbers: 4/18/11

Posted: April 19, 2011 in CrossFit, Media, Training
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Tonight’s workout was a good one, one that (depending on what the CrossFit Open workout is tonight) I might try myself this week!

First, we started off with some Squat Cleans for the strength portion on the day. For some people in the class, it was their first day ever performing this movement with weight. It was fun watching the gears click for them as they practiced more and more.

Since this took some time, we had very little rest between the Squat Cleans and the workout. Off we went!

Workout of the Day:
As Many Rounds As Possible in 10 Minutes
10 Dead Lifts / 10 Knees 2 Elbows
(A sub for the Knees to Elbows was either 20 Leg Lowers or 20 regular Sit-Ups)

Go, Class, Go!

You might recognize one of those faces as belonging to Kristin. She was back in town to run the Horsetooth Half Marathon (with Mel!) and stopped by for class tonight! It was her first time seeing the new space, too!

Drive Time with Smashby #14

Posted: April 19, 2011 in CrossFit, Media, Training
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Do you plan on attending my Sunday Funday classes? If so, you can help make the most Epic Playlist EVER!!!

Moment of Awesomeness: 4/19/11

Posted: April 19, 2011 in CrossFit, Media, Training
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Many friends and athletes I know have read the book “Born to Run” by Christopher McDougall. It discusses the Tarahumara Indians of Mexico’s Copper Canyons, a tribe that is known to run hundreds of miles at a time. Often. Yeah… their “record” is some guy running over 430 miles STRAIGHT in just over two days.

I bought the book a while ago, but have not read it yet (since it’s a few back on my queue). It’s definitely on the list, though! This morning, the amazing Katie “Harry” Harris posted this video link on her facebook wall, and I took the 10 minutes to watch their story.

Pretty incredible! Enjoy. (Thanks, Harry!)

CrossFit WOD Tips: Getting in the Zone

Posted: April 18, 2011 in CrossFit, Media, Training
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I don’t even need to preface this. (Thanks, Aush!)

I know what you’re thinking, though… how is he that professional all the time. Practice my friends… practice.

Drive Time with Smashby #13

Posted: April 18, 2011 in CrossFit, Media, Training
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Note, the question below is not rhetorical. I am interested in your answer, please.

Accountability April. Who’s with me?

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