Archive for the ‘Media’ Category

In my opinion, good teachers have the ability to influence kids in a way no one else can. They have a different impact than parents, siblings or friends, and can spark intellectual curiosity to an extent that in some ways cannot be matched outside of their “classroom” setting. I have always been truly inspired by good teachers. I can list the names of a few of mine over the course of my 16 years of schooling that I know I will never forget.

This is one of the reasons I am so proud of my very good friend, Broderick Turner. Broderick, (who used to introduce himself in business meetings to Senior Vice Presidents as “Broderick, like Mathew Broderick… only black”) is a math teacher at Grady High School in Atlanta, Georgia, and has found a way of connecting with his students unlike any other teacher I have seen. This type of stuff makes me strive to want to be more like him as a teacher and a coach. I’m really proud of him and what he’s doing.

Some of you may be wondering: “How does any of this even remotely relate to CrossFit?”

First of all, to me, being a CrossFit Coach is much more than just helping people learn about how to do a squat. It’s about explaining the “WHY’s” to your athletes, showing people the benefits of efficient movement not only in the gym, but outside as well, and then sitting back and marveling as you see their lives change for the better through the knowledge you’ve helped them learn. We are more than just “trainers”. Each one of us has the title, each one of us should have the skills, but most importantly, each one of us absolutely has the obligation and responsibility to be teachers in our gyms.

Here’s a video of how Broderick took a potentially boring task (teaching the Quadratic Formula to his 9th and 10th graders), and related it to his students. He didn’t sacrifice the integrity of the subject matter, he didn’t settle for below “standard”, but he did break the subject matter down in a way that probably got the attention of his kids a lot more than standing at a chalk board and preaching in a monotone voice.

Mr. Turner, great job on keeping your teaching “Constantly Varied” and very “Functional”!! There are a lot of CrossFitters out there who will appreciate your efforts and creativity, and I can only hope that more teachers out there take this kind of pride and passion in their work. With that, our educational system is going to grow and change in ways that are nothing but positive!

*****The video had an error while he uploaded it onto YouTube! When we get a complete version, I’ll post it on here. But this will still give you an idea of what he’s doing!*****

Right now we’re 1/3 of the way into the 2011 CrossFit Games Open. While we were all crushing WOD #2 yesterday, though, I realized something.

To my knowledge (I could be wrong), we have never gotten together as a CrossFit Lakewood Competition Team to discuss how we tick. Each one of us, individually. What I mean by that is sharing with one another some pretty important things that we need/want/would like to have before, during and after our “Sectionals” workouts:

How do you like to warm up?
By yourself, in a group, alone and silent, social and talkative

How do you like to be judged during a workout?
Every rep counted out loud, leave me alone I count for myself, yell out every five reps

What kind of encouragement do you like during a workout?
Loud and proud, drill sergeant orders, quiet and encouraging, in your face cheering, people telling you how many reps to do, leave you alone

How do you like to be treated immediately following a workout?
High fives all around, group hug, give me a few minutes on the ground to recover, leave me alone until I remember where I am again

These questions may seem sort of trivial to some people, but to others, the workout environment can have a serious impact on one’s performance.

Do me a favor please, guys and gals. Take just a few seconds and reply in the Comments Section of this post and share your personal preference. That way, when next Saturday rolls around, we’ll all know how to best approach one another to create the best environment for our team!

Another incredible week with our competition team. It was so cool getting a chance to cheer each other on again. The best part, is that it’s only week 2 and we have 4 more weeks to do this!

A special thanks to Megan’s boyfriend for walking around with my piece of junk camera during the 2nd heat of the WOD today. Next week I’ll bring the nicer camera.

GREAT JOB, TEAM!!!

Look at the pictures by clicking here!!

Well, it’s the weekend! I hope this weekend brings you TONS of fun, and that you can make the best of whatever your current city has to offer.

Personally, if I was near Squaw today, I’d probably want to enjoy myself like these guys.

Check out one of the best ski movies ever made:

GNAR!!!

http://unofficialnetworks.com/gnar/

I saw a picture online this week that made me laugh out loud. Literally. Not just type “lol” or “haha” (which I do a lot) and keep a straight face. I was laughing so hard because this image tends to be true for almost all of us. Not necessarily to this extent, but still true.

It made me think, though… it’s rare people will post on Facebook things that make them seem less cool (whatever that means). But there is a huge difference to me between only posting fun things that happen to you, and blatantly lying about who you are to make yourself seem (or feel) like a more worthwhile person.

I think it happens a lot, and it’s a really sad truth about our society today. The older I get (yep, I just dropped that line), the more I’m realizing that the most important thing in this world is being happy with who YOU are, and embracing it.

Do you have a quirky laugh (snorters, I’m talking to you here)? Can you make yourself laugh until you cry while the other people who just heard your joke stare blankly? Does your left pinky bend off to the side in a weird angle? Do you really like dipping french fries in your Wendy’s Frosty? GOOD!!! Embrace it! Be proud of who you are. ALL the time!

So, to quote Dr. Suess (or Bernard Baruch, depending on who you ask), live your life proud to be in your own skin because:

“Those who matter don’t mind, and those who mind don’t matter.”

CrossFit, Cross Fit, CrossFit Lakewood, Smashby Training, Facebook, Real, Honest, Thought of the Day

Try to minimize the gap between these two images 🙂

(The original picture can be found here, along with their commentary on the post entitled “Lying to your Friends”. Funny stuff.)

*****UPDATE*****
Let’s show a real-life example of what I’m talking about. CrossFit Lakewood member Greg Walker is pretty much the man. He has a few choices with his Facebook posting, though.

He can only post pictures that make him look like a bad-ass (pardon my french) like this:

CrossFit, CrossFit Lakewood, Cross Fit, CrossFit in Denver, Handstand, Handstand Push-Up, Smashby Training, WOD, Workout, Work Out

"I am all that is man." ~ Greg Walker

OR, he can post pictures like these, where he looks… a little bit less “cool” (in the traditional sense of the word).

CrossFit, CrossFit Lakewood, Cross Fit, CrossFit in Denver, Smashby Training, Greg, Silly

Silly #1

CrossFit, CrossFit Lakewood, Cross Fit, CrossFit in Denver, Smashby Training, Greg, Silly

Silly #2

Thankfully, Greg is the kind of person who would do both. Again, that’s why he’s the man.

This week it snowed over 4 feet in the ski resorts 90 minutes away from where I live. That makes me very happy.

Today, it is going to be 70 degrees in Denver. That ALSO makes me very happy! In preparation for what is surely going to be an EPIC summer here in D-town, here’s a little clip of a fun summertime activity!

I just wanted to remind everyone that the CrossFit Lakewood Competition Team will be completing the second WOD of the 2011 CrossFit Games Open at the gym at 11:00am on Saturday.

The workout is:
As many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg) / 12 Push-ups / 15 Box jumps (24″)

Most of us have hit at least a few rounds of this already, and it’s a burner for sure.

Come on out and support the CFLW Team!

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A part of our Competition Team!

One of the fun things about CrossFit is that the workouts are constantly varied. One of the sad things about CrossFit is that some of their “named” workouts are named after Fallen Hero’s, who died protecting our freedoms. It seems like there are being more and more “Hero WODs” created, and each one brings an unpleasant reminder to us all that the rest of the world doesn’t get the rights to choose the way we do in life.

I was talking to a friend about this the other day, and said how since I started CrossFitting, I have become noticeably more actively aware of how proud and grateful I am to be an American, and more and more thankful for our men and women in all of the Armed Forces and Law Enforcement Officers for helping to keep us safe and live the lives we live. Anyways, enough about that, I just wanted to share my take on that.

CrossFit, Smashby Training, CrossFit Lakewood, CrossFIt in Denver, Cross Fit, Clean and Jerk, Ground to Overhead, Abbate, Hero WOD, workout, fitness, group fitness, personal training, Casey Lockout

Full extension for Casey!

Today also marked the first ALL OUTSIDE workout of 2011 at CrossFit Lakewood (at least that I’ve been a part of)!!! The workout today came from CrossFit Main Site and was another new Hero workout. It was heavy “ground-to-overheads” and a lot of running. By a lot, I mean 2.5 miles. That is the most running I think I have ever seen in a single CF workout, so personally, I was even a little nervous going into it.

Workout of the Day:
“Abbate”
Run 1 mile / 155 pound Clean and jerk, 21 reps / Run 800 meters / 155 pound Clean and jerk, 21 reps / Run 1 Mile

Athlete Results:
Jamie (105lbs)-
Alon (65lb / runs were 3/4 Mile, 400m, 3/4 Mile = 1 3/4 total)-
Times tomorrow.

CrossFit, Smashby Training, CrossFit Lakewood, CrossFIt in Denver, Hero WOD, workout, fitness, running, Clean and Jerk, olympic lifting, sunset, Pati Lockout, Abbate

Just another beautiful night at CrossFit Lakewood!

Notes from tonight’s workout:
Alon- First workout ever using the Clean and Jerk lift. It looked good, too!
Will- Just destroyed the run… his first mile was SUB-5:45, I think. SO fast.
Casey- Her first mile to start the workout, was the fastest timed mile she had EVER done. Yeah, PR!!

… and help me talk to you, too!

Most of you know of my stricly blogular (yep, that’s a word) relationship with the one and only Alec Hanson (host of Drive Time with Alec… check it). Most of you also know that I have accepted his challenge (twice now) to produce an online blogging video for “the people”.

I am going to paste them below here, just to show how awesome they are with you. The point of THIS post, is to say that I would like to continue doing this, but I would NOT like to continue making up my own talking points.

I’m not mainting this blog for me (although I really do love working on it!), I’m trying to use it as a place to communicate with you guys when we’re outside of the gym walls. Therefore, I need topics to discuss! What do you want me to talk about? What are you curious about? What information can I get for or share with you?

I know you all have things you want to pick my brain, or learn more, about. So let’s start talking. I won’t call anyone out here by name (kiplindacaseyweschristianwillcrystaljamiejobsquareddrewtangjenjuniorscottalonpaige) because that would be mean. But seriously, people. It takes one comment on this post to say, “Tom, talk to me about….”

I promise it will be fun. And you know what… if it isn’t, I’ll stop. Yep. That simple.

So go ahead, bask in the glory of videos #1 and #2, and LET’S DO THIS!!!

and the sequel

(Remember – I’m not only looking for topics, but also a cool, fun and catchy name for this thing.)

It has been a pretty monumental few weeks at CrossFit Lakewood.

I am going to take this post to talk about just two of our many accomplishments in what I hope to be a new recurring series of posts of the blog: Success Stories.

Today, Jamie Slater was the first person (to my knowledge) to already reach one of the goals he wrote on the white board a few weeks ago. His goal was to complete a workout with a weighted barbell using the Rx’d (or as prescribed) weight. Not only did he do this tonight, but he did it using the second workout of the 2011 CrossFit Games Open! (As many rounds as possible in 15 minutes of 155lb Deadlifts, 12 Push-Ups and 15 Box Jumps 24″) Not a bad one to break in the “Rx” next to your name, Jamie!!!

My favorite part, was after he erased the goal, which is now an ACCOMPLISHMENT, he said, “every time I erase one, I had better write another one up there, huh?” That’s such an awesome attitude, Jamie! Keep it up!

The next “story” is actually about two people. A father and daughter, no less. Casey and Wes Polk are two of the raddest people out there. Casey is a high school senior who plays sports year-round, yet STILL has made the time to CrossFit. (I never would have had that much energy in high school!) Wes is a fire fighter in the area, who despite working a crazy schedule, STILL makes into the gym often. I can’t even think of a way to “intro” their awesomeness, so I’ll just get right to it.

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The Polk's; Casey and Wes

Casey, at 17 years old, has been CrossFitting with us since mid-December of last year. That’s 3.5 months of her following the CrossFit methodology, along with her sports teams commitments. In that time (yes… 3.5 months) Casey has LOST 30 POUNDS!!! Thirty. Pounds. In 3.5 months. Now don’t worry, I made sure she is still being healthy, and her response was, “Uhhh, Tom. I love my food too much to not be eating enough.” Whew, ok I believe her! Way to go, Casey!

Wes came in and specifically remembers using 4 assistance bands to help him through pull-ups. That’s pretty standard for most people who walk through the door, so that wasn’t too shocking. You see, Wes is approximately 9 foot 3 inches tall (at least that’s what it looks like to me), so I was just glad we had enough clearance under the Pull-Ups bars to allow him to do them at all. 🙂 Now Wes’ story really gets good. In 3.5 months, he went from 4 assistance bands, to what he did yesterday. Wes called me over and said, “Hey Tom, watch this.” He then proceeded to do SIX (and three quarters) PULL-UPS with NO assistance!! Oh, and before calling me over, he did 5 unassisted. What?! In 3.5 months, that is a HUGE improvement! The video below is from today where I just asked him to do 2 for me to show you all what I got to see. That’s so awesome, Wes.

All in all, I just want everyone reading this to know that these are only three incredible stories of our CFLW athletes. There are many more (which I hope to keep sharing with you) everywhere you look. I’m so proud to be a part of this family! Keep up the great work, everyone!!