Smashby's Training Blog

I was giddy like a little kid driving to the gym tonight because I knew that the wall was knocked down over the weekend. All I’ll say about what I saw when I got there, was that my jaw was on the ground from being so impressed. Click here to see my post showing the new-and-improved CrossFit Lakewood, complete with a NEW Tour, and one from 6 months ago so you can see the changes. GREAT JOB, guys!

The workout tonight was going to be a fun one, and as usual, the athletes didn’t know what to expect until they got to the gym! The main workout was a 3-rounder with 4 movements. After that, things got a little crazy.

Workout of the Day:
3 Rounds for Time-
500m Row / 15 Wall Balls / 15 Knuckles to Toes / 100ft Walking Lunge (weighted)

Check below for fun videos we took after the Main Workout today! We’ll call these the “Bonus Rounds”

First one: While Andy climbed across the pull-up station, everyone else ran in place. If he dropped, 5 Burpees all around!

Second one: While Casey Sprints, everyone else holds Overhead Squats!

Third one: While Jamie Crab Walks and Bear Crawls, everyone holds a plank!

Finally: After a sprint down and back, Ben slams the ball in each column of the pull-up structure. While he does that, athletes either hold handstands or air squats!

Today was another awesome day at CrossFit Lakewood. We’re seeing PR’s daily, and by more than just a little bit, too! Check out the two videos from our “Strength” part of the day. Greg at around 155lbs body weight just man-handles 185lbs on his back for 20 steps of Walking Lunge, and then the father-daughter combo of Casey and Wes show how far they’ve come with their form. Great job, team!

After that we got into the workout which featured Handstand Push-Ups, Sumo Deadlift High-Pulls, and Dips!

While Coach Orion is really good at Handstand Push-Ups as well, I feel that Greg Walker is our resident pro at them. Check out the amazing form as he completes these!

Head to deck

Full lock-out at the top!

Workout of the Day:
Strength
Weighted Lunge 4×20

WOD
5 Rounds for Time-
5 Handstand Push-Ups / 10 Sumo Deadlift High Pull / 5 Ring Dips (30 Bench Dips)

“isuckatthis,aka:Weakness Wednesday”

That’s what Coach Orion called the “skills” portion of our classes today. The best part of all, not a single person viewed this as a bad thing, but rather an opportunity to improve areas of their fitness! Most people that I saw wanted to work on either Muscle-Ups or Handstand Push-Ups. “Weakness”, huh? You’re obviously all fit enough to even CONSIDER doing these movements, so BOOM! to all of you! 🙂

The workout was going to be a quick one, but a burner. In only 8 minutes, most people think to themselves:
“What could possibly be difficult about working out for only 8 minutes.”
People who think that are not CrossFitters.

The two movements we would be performing today were Kettlebell Swings and Thrusters. These are two movements where a violent extension of the hips and knees create so much force that very little upper body strength is really even needed. However, when we start to fatigue, that extension can tend to be “muted” (shortened) a little bit, and things got a little bit more difficult.

What did that mean? All of you who were there tonight got to hear me yell “POP THE HIPS!” about 5 trillion times. The good news, when people would hear me they would, and the movements got noticeably easier and much more efficient! Win!

Workout of the Day:
8 Minute AMRAP (as many rounds as possible)-
Kettlebell Swing / Thruster

1 Swing, 1 Thruster, 2 Swings, 2 Thrusters, 3 Swings, 3 Thrusters, and so on.
Get as many rounds in 8 minutes as you can!