Someone suggested I change up the “Drive Time” theme to be a bit more unique, so here’s my first attempt.
What do you guys think?
Also, what should I talk about next time? Please suggest topics in the comments section of this post!
Archive for the ‘Media’ Category
Ride Time with Smashby!
Posted: March 27, 2011 in CrossFit, MediaTags: CrossFit, Drive Time with Smashby, Ride Time with Smashby, Smashby Training
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2011 CrossFit Games: Team CFLW Update
Posted: March 27, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, CrossFit, CrossFit Games, CrossFit Lakewood, Results, Training
CrossFit Lakewood ended up having 15 athletes register to compete on our Affiliate Team for the 2011 CrossFit Games! After CFHQ decided to extend Week 1’s workout for another 7 days, the majority of us decided to go after it again.
In case you didn’t know what the workout was, click here to see the official release and explanation. Here it is, though:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
I’m proud to say that 100% of us that repeated the workout improved their previous score. Every single person! That is so awesome!
The pictures below are borrowed from Megan again (thanks, Meg!), but check out two of our studs doing work. I can’t wait for the second workout to be released on Tuesday! What about you?
Greg locking it out!
Scotty crushing the workout!
The Numbers: 3/23/11
Posted: March 27, 2011 in CrossFit, Media, TrainingTags: CrossFit, Results, The Numbers, Training
Running and Wall Balls. That’s what the workout was tonight. Only it was a LOT of Wall Ball tosses….
The distance for the run wasn’t bad (only 200 meters each time), but the Wall Balls were high in volume for sure. The goal of most people was to try and get through them in about 2-3 sets per round, and that proved to be a challenge when fatigue started to set in!
Workout of the Day:
200m Run / 50 Wall Balls / 200m Run / 40 Wall Balls / 200m Run / 30 Wall Balls / 200m Run / 20 Wall Balls / 200m Run / 10 Wall Balls
Athlete Results:
Jamie (14#)- 19:26
Moment of Awesomeness: 3/24/11
Posted: March 24, 2011 in CrossFit, Media, TrainingTags: CrossFit, Moment of Awesomeness, Training
CrossFit will make you a better dancer. Come train and find out.
You’re welcome.
2011 CrossFit Games: Cheating
Posted: March 24, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, CrossFit, CrossFit Games, Training
I am the most fit human being on the planet.
I don’t think anyone out there would argue with me on that point.
Soooo, you can imagine how shocked I was to learn that there are people who are turning in scores for the CrossFit Games Open Workout #1 that are better than mine.
After watching this video, however, I am less worried since I know they will almost all get caught at some point.
Be fair and honest with yourself, athletes. Basically, if you see a score in any workout that is better than whatever I post, rewatch your video, and ensure you have complete range of motion on anything. If any reps don’t count, go ahead and re-do the workout until it’s all good.
Best of luck trying to catch up. 🙂
CrossFit WOD Tips: 3/24/11
Posted: March 24, 2011 in CrossFit, Media, TrainingTags: CrossFit, CrossFit WOD Tips, Training
Rope Climbs. The last time I had thought about climbing a rope was probably in middle school. I just knew I wasn’t very good at them, and quite frankly, the thought of falling from a height didn’t seem too appealing to me. In fact, the last gym where I worked actually had it’s own rope, and I still didn’t climb it once. Instead I let the “Fear” stop me.
Well, fast forward to November of last year and MBS CrossFit’s “Turkey Challenge”. We ran a 5k outside for the first event, did the CrossFit Total for the second and then they announced WOD #3.
Ground to Overheads, fine. Burpee Wall Jumps, fine. ROPE CLIMBS?!?! FIVE of them!?! Needless to say, it caught me off guard, but I just had to buckle down and do them.
Had I practiced them beforehand they would have been much easier, so I am hoping that this video (which also features an awesome performance by Chris Spealler) gives you some ideas on how to be a better rope climber.
The moral of the story:
Don’t let your “FEARS” determine what you stay away from. Find a weakness, or an “Area for Improvement” as I prefer to call it, and spend some time making yourself better at it! One CrossFit motto is “You’re only as strong as your weakest link”, right? Get stronger.
Tough Mudder 2011: “Electroshock Therapy”
Posted: March 23, 2011 in CrossFit, Media, TrainingTags: CrossFit, Tough Mudder, Training
I know that the 2011 CrossFit Games Open is upon us, but I want to make sure that none of us forget about the Tough Mudder coming up this summer!
As a friendly reminder of this “Real Life Fitness” we’re training for at CrossFit, take a look at one of the amazing obstacles we will be able to face.
Train hard, have fun, get tough!
(p.s.- I am running the Mudder on Saturday, and my heat starts at 10am, for those of you still waiting to register.)
***Be Warned – This video features 10,000 volt exposed wires. Therefore, there is some obscene language in this (awesome) video.***
The Pursuit of Paleo: BACON!
Posted: March 23, 2011 in CrossFit, Media, NutritionTags: CrossFit, Nutrition, Paleo, Paleo Diet, Pursuit of Paleo
Ron Swanson is quickly becoming a favorite character of mine in modern-day television.
First was his inspiring example of true Leadership I featured a few weeks ago.
In his next contribution to my blog, he demonstrates his vast knowledge of proper nutrition. When we can find more people like him to lead, the world will be a better place.
Watch and learn, people. Watch and learn.
CrossFit WOD Tips: 3/22/11
Posted: March 22, 2011 in CrossFit, Media, TrainingTags: CrossFit, CrossFit WOD Tips, Training
GET OUT OF THE WAY!!
When it comes to trying to control your safety as much as possible while in the gym, there is a very simple, yet often overlooked, skill you need to practice. That skill is how to get out of the way of a missed rep.
We get so excited, so nervous, so focused on lifting the weight/doing the squat/snatching the bar, that it’s not uncommon for a person to forget to actually let go of the bar if they are about to miss a rep! Even when you ARE trained properly (National Champion, properly…), it can be hard to get out of the way of the weight, sometimes. Check out this post I did a few months ago sharing the amazing story of Zach Krych!
So, how do we start training our bodies to learn how to get out of the way and let go of the bar?
By doing exactly that!
Watch the video below from Coach Burgener, and over the next few days, your homework is to grab a PVC pipe while you’re warming up in the gym, make sure no one is in front of or behind you, drop the bar (both forwards AND backwards) and GET OUT OF THE WAY!
If you’ve never even tried it before, what makes you think your body will know to do it when you’ve got 250lbs on the bar and you’re trying to clean it off of the ground?
Make sure the space is clear around you, and do your homework! Seriously! Awesome video.
The Numbers: 3/21/11
Posted: March 22, 2011 in CrossFit, Media, TrainingTags: CrossFit, Results, The Numbers, Training
New movement day! New movement day!
I’ve been a trainer at CrossFit Lakewood for over 6 months and had never seen the Sumo Deadlift posted as the exercise to focus on during the “Strength” portion of the day… until today!
It was also the first time that many people had ever done the lift, and I’ll tell you what, people did an awesome job!
Highlights of the day:
- Will pulling 335 off of the floor 3 times! (I’m pretty sure that’s more than his regular deadlift! Must be the new haircut!)
- CC…. are you ready for this? He pulled 455 pounds 3 times. AND, made it look easy. That is a STRONG man.
The main workout was a good one, too. Over the last few months, Orion has programmed a few workouts with Ascending v/s Descending rep schemes, and every single one has been an absolute crusher! That’s where there are only two movements involved. You do ten reps of the first and one of the second. Then immediately into 9 reps of the first and 2 of the second. This pattern continues until you’ve reached 1 rep of the first and up to 10 of the second. Brutal stuff!
Workout of the Day:
Strength
Sumo Deadlift – 6 sets of 3
WOD
Front Squat 10-9-8-7-6-5-4-3-2-1
Pull-ups (Chest to Bar if you can) 1-2-3-4-5-6-7-8-9-10
Athlete Results:
Sumo Deadlift
Jamie- 265lb x 3!
WOD
Jamie (95lb Front Squat / 1 Banded Pull-Up!)- 17:59
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