Archive for the ‘Training’ Category

Thought of the Day: 8/1/11

Posted: August 1, 2011 in CrossFit, Media, Training
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Ric Elias was on board the flight that landed in the Hudson.

Here’s the description from the TED page of what this video is about:
“Ric Elias had a front-row seat on Flight 1549, the plane that crash-landed in the Hudson River in New York in January 2009. What went through his mind as the doomed plane went down? At TED, he tells his story publicly for the first time.”

The reason for this post is for me to ask you all…

What would it take for you to change your outlook on life?

I ask because we always see these shows and specials and hear these stories of people who experience near-death events and how their lives change forever. Why does it need to take such a big and potentially tragic event for so many of us to change the way we act?

Why can’t we identify things in our lives that we want to change… and change them now? Since it’s August 1st, I am challenging everyone to pick ONE thing that you want to change, or improve, and start working towards it.

What are you going to work on? I’m interested to know!

Click below to see the entire page from the TED Website:
Ric Elias: 3 things I learned while my plane crashed

The Numbers: 8/1/11

Posted: August 1, 2011 in CrossFit, Media, Training
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This week started off with some heavy work right out of the gate! After working up to a new 1 rep max squat clean, we threw in some heavy squat cleans into the workout, too. Well played, Orion. Well played.

Today, every single person PR’d in their squat clean except for one. And by at least 10 pounds, too! The one person who didn’t PR, tied their PR. That was CC. He pulled 275 off of the ground. TWO HUNDRED and seventy-five pounds. Yeah. he’s strong.

The workout consisted of 135lb squat cleans, which is heavier than most people in class tonight have ever done a workout with 55 reps. It was intense, but a lot of athletes did their first Rx with that weight! GREAT JOB, everyone!

Workout of the Day

Strength:
Squat Clean: 3×3 warm-up then 5×1 establish new max

WOD:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135#/95#) / 150m Run

Thanks to Orion for filming today!

2011 CrossFit Games: Events 2 and 5 Announced

Posted: July 29, 2011 in CrossFit, Media, Training
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So I’m just going to post the events and their descriptions for Events 2 and 5 for the 2011 CrossFit Games below. My take on them…. awesome. They’re only 2 of 5 (or more…. definitely more) events, and they capture so many unique facets of fitness.

I approve! (Since you care)

Remember, this stuff is pasted straight off of the Official CrossFit Games site.

While sitting in the stands, the athletes learned Events 2 and 5 for the individual competition. Both are 3-part skills tests. Individual Event 2 is:

Skills 1
Max L-sit for time (1 attempt)
Max distance softball throw (2 attempts)
Max distance handstand walk (1 attempt with 1 mulligan if less than 5 yards)

Athletes will be scored for this event in the same system as the Regional scoring. And they will be ranked in each test with the sum of their 3 rankings determining their final score for the event. Low score wins and will receive the identical points as the other events.

Individual Event 5 is:

Skills 2
1 rep max weighted chest-to-bar pull-up for load
1 rep max snatch for load
Jug carry for distance in 60 seconds

Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 weighted water jugs, as far as possible.

Athletes will be ranked in each test with the sum of their 3 rankings, determining their final score for the event

2011 CrossFit Games: Event 1 Announcement

Posted: July 28, 2011 in CrossFit, Media, Training
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It’s finally here!! They have announced the first event of the 2011 CrossFit Games.

As predicted, there is actually a SWIMMING segment of the first workout. I am VERY excited to see what this does to the field, especially since I swam through high school and college!

For time:
210 meter Ocean swim
1,500 meter Soft-sand run
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500 meter Soft-sand run

The Numbers: 7/26/11

Posted: July 27, 2011 in CrossFit, Media, Training
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Push Press into a 5-Round WOD with Heavy Thrusters and Chest-to-Bar Pull-Ups. Not a bad little Tuesday!

CrossFit, Smashby Training, Megan, Coaching

Coach Megan leading the troops

So get this…. Heather has been working with Megan for a few weeks on trying to learn the KIP for pull-up. Before the workout tonight she decided that she would do her first CrossFit workout with no bands on the pull-ups, and just do them as “strict pull-ups”, and one at a time. Well, cue the workout, and she’s off. ALL OF A SUDDEN, THIS HAPPENS!

(by the way… my phone ran out of memory while filming this. just know that she was linking 4-6 of these in a row, and it looked like a piece of cake. SO COOL, HEATHER!)

After the workout, I talked to everyone and asked a very serious question:

How many of you tonight did SOMETHING for the first time?

This meant either pull-ups with no band, chest-to-bar for the first time, a thruster with more weight than in any other workout… it didn’t matter.

EVERY SINGLE HAND WENT UP!!! You guys are so awesome 🙂

Workout of the Day

Strength:
Push-Press 3×3 warm-up, 10×1 @ 85%

WOD:
5 Rounds for Time
5 Thrusters (135#,95#) / 10 Chest to Bar Pull-ups / 150m Run

The Numbers: 7/25/11

Posted: July 27, 2011 in CrossFit, Media, Training
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Back again for another great Monday at CrossFit Lakewood. Today we worked on Sumo Deadlifts for medium-to-heavy weights, then switched it back to regular deads for the workout of the day.

Workout of the Day

Strength:
Sumo Dead Lift 3×3 warm-up 10×1 @ 85-90%

WOD:
5 Rounds
15 Dead lifts (135#,95#) / 10 Box Jumps (24″,20″) / 5 Burpees

CrossFit, Smashby Training, Ben, Deadlift

Ben, just crushing the deadlifts

The Numbers: 7/24/11

Posted: July 27, 2011 in CrossFit, Media, Training
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Sunday Funday!

As always, we try to keep it classy on Sundays, and today was no exception. During the week, we had a few people request some fun with tires. Well guess what, you got it!
It was the first time that some people had ever even worked with a tire, so that was fun, too!

First, some Tire Flips

Then, we continued the “Time Trial” test that we started last week. This week’s event… sledge swings! It was also the first time that some folks had ever used a sledgehammer. As usual, though, you are learn SO FAST and picked it up so well.


CrossFit, Smashby Training, Sunday Funday, Sledge Swings

Swinging hammers like bauses!

Megan asked after the challenge… “Was that the WOD?” The best thing in the world happened right after that. Our very own Annie looked at Megan… and just started laughing. Thank you for making my day, Annie! 🙂

NOW it was time to head inside and get to the main WOD of the day.

Workout of the Day
12 Minutes – As Many Rounds as Possible:
6 Wall Balls / 12 Hand-Release Push-Ups / 24 Total Steps Walking Lunge

For only a 12 minute workout, people said they were pretty fried after this one. I was guessing the shoulders would be worked pretty well with THREE arm-intensive movements! Great job, everybody!

For the results today, we’ve got both the Max Sledge Swings AND the number of rounds each athlete was able to complete during the Workout.

CrossFit, Smashby Training, Sunday Funday, Results 1

Group 1's Results


CrossFit, Smashby Training, Sunday Funday, Results 2

Group 2's results

The Numbers: 7/21/11

Posted: July 27, 2011 in CrossFit, Media, Training
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Today we were able to work on technique and then some speed. Those are two pretty important aspects of fitness!

Turkish Get-Ups are a pretty challenging lift for most people, so spending a bit of time trying to improve shoulder stability, core strength, proper body alignment, among other things, is always fun!

Workout of the Day:

WOD #1
4 Rounds NOT for Time:
5 Turkish get-ups each arm
10 One Arm KB OHS

Megan’s a beast. I shouldn’t have ever doubted her. 🙂

WOD #2
6 Rounds of 500m Row 1:30 rest between efforts

Moment of Awesomeness: 7/25/11

Posted: July 25, 2011 in CrossFit, Media, Training
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I have posted this video of “T.U.R.F.” dancing before on my blog, but I saw it again yesterday, and was reminded of it’s awesomeness. I love songs like this, and the dancing these guys pull off is pretty amazing.

The dancing video that I just came across this past weekend, though, is of two brothers from Paris who call themselves “Les Twins.” Guess what… they’re twins. Their dancing is so incredible. I’m going to post one of their shorter videos, but check out how they move their body. So. Cool.

Do you guys like this stuff, too?

Moment of Awesomeness: 7/24/11

Posted: July 24, 2011 in CrossFit, Media, Training
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The crew at Full Squared put this video together a few months ago, but I just found it today. They touch on some of the reasons that CrossFit is different than “traditional” fitness programs.

Now I had this conversation with friends just last night, and I truly believe that something is better than nothing. So I don’t mean to bash any other methods of working out at all, but the CrossFitter will watch this and relate to it on a deeper level.

Pretty awesome stuff.

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