Archive for the ‘Media’ Category

Can you think of people who try to push you around? There’s blatant “bullying” (which is generally easy to point out), and then there are those people who think they’re being “politically correct” about trying to embarrass you or take what could be yours. My advice… starting today… stop them.

Stand up for yourself (most of the time, simply opening your mouth and using your words is enough) and be proud of what you believe in. Trust me, some people go through their entire lives unchallenged because we’re almost trained in this country to take the path of least resistance. Obstruct.

This can mean saying something to that jerk in the office, to that attendant at the store or to the barbell in the gym. BELIEVE IN WHAT YOU’RE SAYING, and follow through at all costs. Don’t sit around and wait for the “path of least resistance”. Tell yourself… failure is not an option.

My best friend, Jared Steven Rector, said: “A path of least resistance leading nowhere is no path at all, but a path of lessor resistance leading to your goal may be the best path of all. It may allow yourself to discover new paths along the way… Brute force is rarely the most productive means to an end.”

I am not advocating aggressive action against nay-sayers and bullies. What I am trying to introduce into the minds of people who have been taking the “back seat” for too long, is to feel confident voicing your opinion to people who otherwise would have never heard it.

Obstructing does not mean breaking rules or crossing lines. It means being a confident person who knows what he or she wants, and not being ashamed or too shy to go after it. Try this just one time… it’s pretty liberating.

Here’s to being a more confident person than you were yesterday! You CAN do it. You ARE worth it.

(Also, for the sake of this video, teach your kids how to talk. That will also help.)

Today was the last day of Free CrossFit at CrossFit Lakewood, and we still had a great turnout! After 3 straight days of newbies, we guessed some may have been a little too sore to come back, but the crew that came out still did an awesome job!

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Free CrossFit, Orion, stretching, mobility, Orion Class Stretching

Orion warming up the class!

The workout today introduced some people into new movements that one could incorporate into their daily workouts: Bear Crawls, Crab Walks, Ball Slams and Jumping Rope.

Workout of the Day:
5 Rounds for Time
50m Bear Crawl / 50m Crab Walk / 10 Ball Slams / 30 Double-Unders (or 90 Single-Unders)

Some of my favorite moments from today’s workout were:

Alon doing Ball Slams for the first time ever, using a 40 pound ball AND catching them on the bounce!!!
Pati did Double-Unders throughout the entire workout for the first time ever… 150 of them!
All of the people who were new to CrossFit REALLY pushing themselves.

Thanks everyone who made this week a huge success!

This is good one. Mostly because I say “plun fanned” during the video.

Yeah, you’ll just need to watch to see what I mean.

LISBETH, help meeee! 🙂

My friend Molly King is awesome. She also finds awesome things on the internet. Sometimes, she shares those things with me. This is one of those things.

Most of my friends know I am a huge fan of Michael Jackson’s music… huge. So when she sent me a link to a group of people on YouTube who made a series of “Literal Video Version” videos (that go and show just how ridiculous some music videos can be in terms of their plot and content), I was happy to see one on MJ’s Billie Jean.

It’s a silly video, it has nothing to do with fitness and it’s Friday.
Enjoy!

Another adventure race, anyone?! Most of you know I will be attacking the Tough Mudder race on Saturday, June 25th. This past week, however, I came across another one that looks like a ton of fun:

The Rugged Maniac!

This thing is an adventure race AND a music festival! That’s combining a heck of a lot of really fun things.
Here are some basic details:

  • The Denver, Colorado, race will take place on Saturday, October 15, 2011, at the Thunder Valley Motocross Park in Morrison, Colorado.
  • Normal Registration ($58) – Ends August 26, 2011
  • You must be 14 years old on race day to compete. All racers under 18 will require a guardian signed waiver.
  • What do you get? – “I am a Rugged Maniac” T-Shirt / One Free Beer (for racers over 21 years of age) (No substitutions, no alternatives) / SWAG / Rocking after party – and we promise we know how to party.

If you still need some motivation, here are some pictures from one of the events!

Let me know if you think you’ll be interested in the comments section of this blog. I’m trying to get a huge group of people to go together. This would be a TON of fun! (DACTA, I’m talking to you!)

***UPDATE***

I created an Official Facebook Event for us! Check it out, spread the word and let’s have an awesome day together!  Click below to check it out!

Denver CrossFitters invade the Rugged Maniac!

The guys at LifeAsRx shared this link today. It’s an article written by Miss West Virginia USA 2010 (Erica Jade Goldsmith) and I think hits on a pretty key point that we run into a lot. When we talk to friends about CrossFit, or working out in general, a lot of people say that don’t have three things (aside from money)- Time, Equipment and a Location.

Read the quick little article below, or click on the title to be taken directly to the link itself. Good advice, short and sweet, hard to argue. Enjoy.

Lessons from a Pro. You have the Time…

“I don’t have time. I don’t have any equipment. I don’t have anywhere to workout.”

Those are the three most common excuses I hear when people are talking about their lack of exercise. People don’t believe me when I say they can get a complete workout in 20 minutes, with no equipment, and they can do it anywhere. It sounds too good to be true, but it’s not; it’s CrossFit.

Of course, I’m sure everyone in the CrossFit community is very familiar with these simple moves, but you would be amazed how many people haven’t heard of them or didn’t realize they could get a complete workout with absolutely nothing, but a few things that can be found almost anywhere.

1. Running-Who doesn’t love a good run? I’ll admit, I still haven’t found the elusive “runner’s high,” but I love starting my WOD with a run to get me in the zone. You can even mix it up by doing sprints, running up and down stairs, running backwards, etc….the possibilities are endless.

2. Air Squats-I like to introduce my friends to this first, since it’s quick, easy, and they will need proper squat form for a lot of CrossFit exercises.

3. Box Jumps- It doesn’t matter where I go, I can always find a place to do box jumps. I particularly like the park benches and picnic tables because they’re sturdy and you can find varying heights.

4. Burpees- I have a love/hate relationship with burpees. Burpees are tough and they wear me out fast. My friends’ biggest complaint about doing burpees is how crazy they will look and how dumb they will feel, but I always tell them that they may look crazy for a few minutes, but the results are worth it. If they complain about it too much, I make them do box jump burpees.

5. Pull-ups- If you’re at the park doing your WOD, you’ll probably find a set of monkey bars. If you can do unassisted pull-ups, you’re awesome, you know what to do, but most people, who are just starting to workout, have problems with pull-ups, so I take them to the shorter monkey bars that are just tall enough for them to do a jumping pull-up.

6. Push-ups- Everybody has done a push-up at some point in their life, even if the last time was during the Presidential Physical Fitness Test in elementary school. So, this one is pretty self-explanatory.

With those exercises, that don’t require any equipment, you can do Angie, Murph, and Barbara, just to name a few. So the next time you hear someone complaining about not having the time, the space, or the equipment to workout, introduce that person to some simple CrossFit moves that could change their life, or at least put an end to their excuses.
Miss West Virginia USA 2010

I came across this video from Chris Spealler and Clay Weldon, the founders over at 321GoProject. I have never really been into Rock or Mountain Climbing, quite frankly because I think I’m scared of heights when you’re THAT close. This video took it to another level, though.

As I sit in an office building with the temperature regulated around me, my heart was racing and I found my body tense up. This stuff is INSANE, and I am amazed every time I hear about someone like this in the world.

PLEASE be careful out there, admire the true Masters of their Craft and most importantly:

DO NOT TRY THIS AT HOME

Today was the third day of FREE CROSSFIT at CrossFit Lakewood. For the third day in a row, we had about 25 people come to class! It was AWESOME! (Nope, it’s not getting old at all. The more the merrier if you ask me.) People have been spreading the word this week, bringing friends, and then THEIR friends have been bringing even more people. It’s been so cool to watch, and I’m so thankful for everyone who’s made an effort to check us out and see what we’re all about!

The last day of Free CrossFit is tonight at 6pm. Bring your friends for one more jam-packed workout this week! I’ve already heard of a few people who will be making it for the first time. I can’t wait!

Tonight’s workout we decided to introduce our guests to a good friend of the CrossFit Community: Tabata Intervals!

There were a total of 5 stations that we put people through, and since most of them were new to CrossFit, we didn’t even have them worry about keeping score. That made it easier to focus on form and technique.

Workout of the Day:
Tabata Intervals of 5 Stations – 1 Minute Rest between Station
Row / Stick Jumps / Dips / Squat Jumps / Ab-Mat Sit-Ups

For another day with many first-time CrossFitters, I continue to be amazed at how efficient people are moving. We make adjustments based on previous injuries, ability levels and range of motion limitations… and BOOM, off they went!

wo

Great job to everyone for another incredible day at the gym, and I’m REALLY looking forward to our fourth and final night of FREE CROSSFIT at CrossFit Lakewood!

New questions from Megan, UN-suggestions from Casey and great advice from Molly King.

A pretty productive little Drive Time! 🙂

Ski and Snowboarding season is almost over here in Denver, so give me a least one or two more posts showing epic scenes from these sports.

Today’s video (which I learned about through my buddy, Jack Cerchiara – Founder of the “Apres Powder” blog) comes from skiier Jamie Pierre, completely loaded up with GoProHDcross cameras! Not only is the snow beautiful, some of the shots he gets are incredible. Enjoy!

(Video originally obtained from the Point of Release website)