Archive for the ‘Training’ Category

The CrossFit Games Southwest Regionals were this weekend here in town, and the three athletes I spent the most time with at the competition (Megan, Juli and Jaelyn) all had EPIC tears on their hands. You may be asking what an “Epic Tear” is… let me show you a picture that Jaelyn posted on Facebook, tagging the other two ladies. The caption that went with it: “this is how I am showering…” Yeah, that bad.

CrossFit, CrossFit Games, CrossFit Games Regionals, CrossFit Games Southwest Regionals, Smashby Training, Jaelyn Wolf, Hand Tear, CrossFit Hand Tear

Do you need to do this just to get in the shower?! Ouch!

So thankfully, our friends at Progenex posted a link to an article today about hand tears! It’s like they knew people were getting crushed lately and wanted to help. Gotta love the Progenex crew. Thanks for link, guys!

The article I’m featuring was written over at this blog, and specifically talks about not only how to HEAL tears, but measures we can all take to prevent them altogether. Very well written, short and to the point. I’ll paste it below here, but feel free to access the entire post by clicking here. Enjoy this incredibly useful info!

Competition Time – DO NOT RIP ~ By Whit

With the anxious environment and what seems like almost everyone preparing for Regionals, I’ve been shocked by the number of people with torn and ripped hands.

Don’t get me wrong, I’ve made the same mistake in the past and now live by the motto of “never make the same mistake once.”

So…. let’s go over hand care.

First, develop your grip strength!! Don’t skip mixed grip strict pullups, farmer holds and farmer carries with multiple hand grip positions. Second, get used to not using chalk. OMG did I just say that? YES I DID. Use chalk to control moisture, you don’t need if for your first rep. If you do use chalk make sure you wash your hands, WITH SOAP, immediately after. It is the polarity of the soap that removes the chalk, not the water. Then immediately use lotion and rub it into your palms and forearms for a few minutes. My personal favorites are Aveeno and Lumbraderm, but it has more to do with pressure than the exact lotion.

Next shave and pumice calluses regularly. If you have a callus large enough to change your hand placement, all that results in is new calluses and ripping the entire callus off.

Shave and pumice ONLY when your hands are dry and only remove dead shin. If your hands feel swollen, chances are… they are, ice them.

Ok so what if you do tear?

First you need good tweezers and cuticle cutters, some latex gloves that fit your hands and either a cut stop pad or a black tea bag. Trim the edges of the cut, moisten the tea bag and place it inside the glove over the tear over night. It will stain your hand orange/brown for a few days but will help oxidize the tear to allow you to use your hand the next day if you have to.

Next step, get some second skin or band-aide callus covers and keep the tear moist.

For general maintenance use On the Bar from whole earth, or go to gibsonathletics.com and get some hand care aides 🙂

I can’t say this enough. 1 week to heal enough to start doing pull ups again and even a good tear will limit your ability to perform pulling motions. Think about it this way, 2 weeks to use your hands again plus 2 weeks for your skin to toughen back up again.

If you rip consistently, start asking yourself. Is it always the same spot, are the tendons in your hands starting to get tight, does your forearm, especially by your elbow start to cramp? Are you doing strict pullups, farmers carries, farmer holds, hex holds, or rock climbing? It’s often the small details that can make or break all of us. Also, hold your coaches accountable. Scaling IS ok, substituting movements IS ok. Tearing IS NOT ok unless it is a must do during a competition or it is a critical event (ie emergency).

Tonight was night 3 of 4 for the Free Week we had for non-members to come in and check out the gym!

As expected, after two pretty intense days of training, our number of “newbies” went from 20 down to 10, but given the workout we had tonight, it was the PERFECT number. Oh, and that’s still TEN new bodies through the door, which was awesome!

This was the first night of the week where we had current members and non-members do separate workouts. The “newbies” did a Fight Gone Bad-style workout with rowing, push-ups, sit-ups, stick jumps and weighted air squats. Sounds pretty brutal!

While they did that, the current members did a ten-rounder with Power Cleans, Wall Balls and a run. I’ll tell you what, this guy was a crusher. Orion decided to make this one a bit heavier, so the cleans were done at a prescribed weight of 165 for men. BIG numbers, there!

Workout of the Day:
10 Rounds for Time
5 Power Cleans / 10 Wall Balls / 150m Run

Let me start this post by saying that I have never met AJ Moore, but from what little I know about him, he is an INCREDIBLE athlete (and a really cool person).

This past weekend, he became an even bigger “CrossFit Celebrity” when his was no-repped on an incredible 60 or so reps of the “100’s” workout at his CrossFit Games Regional competition. SIXTY Reps were not counted. Many in the CrossFit community are outraged, and there have been several blog posts written about judging at the Regional competitions around the world. There’s this one, specifically about AJ, from the crew at Beyond the Whiteboard, and then there’s this article on judging and the “Sport of CrossFit” in general that I read from the SICFIT Crew.

My own personal take on the whole scenario is this:
There will always, and I emphasize ALWAYS, be situations where people get places they shouldn’t in sports due to blatant cheating or bad officiating. That’s a risk we take when we have the potential for “Human Error” in any task (gladly, if you ask me). Humans, as much as we would like to think, are not perfect.

(For example, some people probably made it to Regionals who shouldn’t have because of this potential pattern, but it happens. I finished in 79th place out of over 1,000 in the Region and only 60 places made it. I could be “bitter”, but instead of making excuses I am just training harder for next year! CrossFit Lisbeth wrote this quick and dirty post the other day, and I agree with her 100000%.)

That being said, I need all of you who care about this topic to CLEARLY READ the standards that were explicitly printed a few weeks ago from CrossFit HQ on the CrossFit Games Website.

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Those details are VERY specific, and at least in my history of competing in CrossFit events, more detailed than any I have ever heard. (Usually, I’ve heard hips fully extended and ears visible in front of the arms at the top, or something like that.) But you know what? They posted that info online, weeks ago, for the WORLD to see. There were no surprises on game day.

Now I must warn you, the video below (which I copied from the comments sections of the beyondthewhiteboard post) was PAINFUL for me to watch… PAINFUL. At that level of competition, I can only imagine the amount of frustration AJ must have felt when rep after rep was called back. When I read and reread the standards, though…. I have to agree with his JUDGE on this one (maybe aside from a rep or two). The crowd, and others witnessing this were furious, though, and I’ll tell you why I think that was the case. If I was cheering on my friend who had all of these no-reps called, but then I looked over at another competitor who wasn’t being held to the same exact standards, I would be furious, too. For me, that’s where the role of Head Judges and Event Coordinators comes in. Manage the floor as actively as you can, or appoint someone who can, to ensure that those standards are being upheld consistently.

Regardless, some inconsistencies will always exist, and as athletes and fans, we just need to accept that. The year they introduce robotic judging and infrared cameras to ensure standards, there will be outrage in the community because we’re taking the “human touch” out of our sport. Trust me.

I’ll end this post by saying this:

AJ Moore – You had one of the classiest performances I’ve ever seen in CrossFit. When I found myself yelling at the screen watching this video, I realized how emotionally charged we get as athletes cheering for a peer of ours. The sense of family and Community we have in CrossFit is incredible, and as an athlete you’ve got yet another new fan through all of this. Me.

Judges – All I can ask is that Competition Coordinators do their best to properly train judges, and then walk around during the event to ensure consistency across the floor (and I think that many or most CrossFit events do this well). If the judge is truly trying their best to uphold standards based on their understanding of the rules and standards, that is all we can ask for in sport. If a judge needs to be replaced, do it. It’s as simple as that.

Fans – Arguing with or mistreating judges is a complete waste of time. All the time. It only offends and insults, it poisons the sport and accomplishes nothing. If there truly is unfair judging taking place, there are productive means to try and remedy these injustices. Event coordinators are probably a good place to start, and having video evidence of what you think is wrong will surely help so it’s not a he-said she-said scenario. When possible, handle it as diplomatically and respectfully as possible, because when we CrossFitters get emotional and upset, there’s little that can calm us down!

At the end of the day, like the Chyna Cho and Michelle Benedict situations that have also gained popularity throughout CrossFit over the last few weeks, I’m sure that all athletes at that level of competition will step up their game, maintain their class and work even harder so that next year, when Regionals rolls around… It won’t matter what happens with judges. They’ll crush it, and crush it harder than ever.

CrossFit. I love you.

Night #2 of FREE CROSSFIT Week was…. ANOTHER HUGE SUCCESS! Check it.

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Thirty Seven Athletes!

Yeah, 37 folks worked out with us tonight, and we still have two more nights to go of our Free week!!

For all current members, the day started off with some Push Presses, working up to a 1-Rep Max. Feel free to post your weights in the comments section if you’d like. While they did that, I was taking the newbies through some warm-ups and introductions of movements with the other coaches to prep for the workout of the day.

One thing we love doing is getting to know our new athletes a bit before we start working out, so here we are during the beginning of warming up and doing jumping jacks, going around the circle, introducing ourselves and saying something interesting about us!

Workout of the Day:
3 Rounds for Time:
25 Kettle bell swings (or Wall Balls) / 20 Sit-ups / 15 Lunges (each leg) / 10 Burpees / 5 Max height jumps

Since there were so many athletes in the house, we started the New athletes first. Off they went!

Then a few minutes in, the current members started with Heat 1. How legit are these guys and gals?!

These next two videos are just to show you how it looks when thirty-seven people come out to train at the best gym in the world 🙂 SUCH a full house!! Thank you to everyone who has been spreading the word and coming to check us out!

Two more days this week for FREE CROSSFIT at 6pm (today and tomorrow), so come on down and bring your friends!

The first night of our 2nd “Free CrossFit Week” is in the books, and it was a HUGE success! We had 19 new athletes show up to check out CrossFit Lakewood. NINETEEN! It was awesome!

While the current members went through a Front Squat progression (where I heard several people PR’d!), we took our guests through a thorough warm-up, and explained what the workout of the day would be for everyone!

Workout of the Day:
4 Rounds for Time
400m Run / 30 Air Squats / 20 Box Jumps (or 20 Jumping Jacks for new athletes) / 10 Handstand Push-Ups (or 20 hand-release push-ups)

There were 30 athletes in class tonight!! so we needed to run two heats. Here’s Group 1 running while Group 2 prepares!

Then it was time for Group 2 to go!

These guys and gals really got after it tonight!

Look at these box-jumping machines!!

Then, check out Kip and Alon just destroying the Handstand Push-Ups!! Kip with only ONE Ab-Mat, and Alon…. with ZERO!?! Where did this come from?! SO awesome.

Jamie was doing Handstand Push-Ups, and this looked too cool for me to not snap a picture. Well done, Jamie!

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Jamie rocking his Handstand Push-Ups!

Last but not least, I had to ask for the group shot. You know I did! More than 5 people had already left when we took this, too. I can’t wait for the rest of this week! Thirty-seven total athletes in the 6pm class. Epic!

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Free CrossFit, Group Picture

19 new athletes came by for the first day!!

It was a beautiful morning in Denver and I had few minutes to step outside and finally answer Ben’s question from last week, which was “What can you do to prevent being sore the day after a workout?”

I touched on 3 main topics:

  • Ice to reduce swelling
  • Proper nutrition to replenish broken muscles.  (Kevin Ogar, a friend of mine, said this, “Cramming some post workout carbs is a good idea: sweet potatoes, yams, squash, starchy veggies and tuber (besides white potatoes), grassfed meat and butter.  And large quantities of them”)
  • Active stretching and mobility to decrease likelihood of injury and increase range of motion (I would definitely recommend Kelly Starrett’s MobilityWOD)

What do you think, guys?

SUNDAY FUNDAY!!!!! Sorry for yelling, but I get so excited knowing that my week gets to start off with the incredible crew we have on Sundays! Look at how much fun these people have together 🙂

CrossFit, Smashby Training, CrossFit Lakewood, Sunday Funday

Coach Chrissy even joined us today!

Ok, back to the important stuff. Heather Beck was our big winner the last time we had a “Dessert” challenge, and that meant she was able to choose the rep scheme for tonight’s workout. Her vote was a 3-Rounder with 15 reps of 3 different movements. Coach Tom went ahead and added a little 400m run after each round, too!

My favorite comment of the night came from Paige when, after I explained the workout, she said, “WHAT?! These things all require coordination!!!” Yes Paige… yes they do. Thankfully, CrossFit helps improve our coordination, so…. you’re welcome 🙂

The workout should have been called Med Ball Bonanza. Actually, it’s not too late to name it, so that’s what it IS called. Fist pump!

Workout of the Day:
Med Ball Bonanza!
3 Rounds for Time
15 Med Ball Double-Claps / 15 Med Ball Burpees / 15 Med Ball Jumps / 400m Run

You may be wondering what some of those movements are (like most people in class wondered), but the videos below will explain them all!

Coach Chrissy joined us for her first Sunday Funday workout, and since I was so glad she came by, I let her use a 20lb. Med Ball. She made it look like a 10-pounder!

CrossFit, Smashby Training, CrossFit Lakewood, Sunday Funday, Chrissy, Med Ball Double-Clap

Chrissy making 20lbs look like 10!

Today we even had Lindsay check out a CrossFit class for the first time! Great job!

I love when it’s nice enough to workout outside, too. Even though it was a little warm out, hopefully you all enjoyed it as well.

Almost there, guys and gals!

Today, I had to post the Final Results. Why? Because I think it’s hilarious to see how people write when they have just been working out really hard for 20 minutes. I mean, I know you all track your training at home, and wanted to give you times!

CrossFit, Smashby Training, CrossFit Lakewood, Sunday Funday, Sunday Funday Results

Sunday Funday Results for 6/5/11

Thursters are one of my least favorite movements. I think it’s because I’m not very good at them yet. It’s funny how that works, isn’t it? But, to take my own advice that I give to athletes, I turned it around in my head and said, “I’m excited for the opportunity to improve my skill at Thrusters!” Orion’s workout today closely resembled a Hero workout from CrossFit that we did together a few months back, but this one was shorter and sweeter, and you didn’t need to keep track of time between rounds.

I had to pull the class together after the workout today and have a conversation, though. I have never seen this many people in one class show as perfect form as you guys did tonight. It was INCREDIBLE. GREAT JOB to all of our athletes!!

Workout of the Day:
10 Rounds for Time
5 Thrusters
100m Sprint

The Numbers: 6/1/11

Posted: June 2, 2011 in CrossFit, Media, Training

Today’s workout came to us from the CrossFit main site. It was one of those workouts where I saw it and just said… “Really?” 150 Pull-Ups and 150 Burpees is a lot of reps of each of those movements. Doing 150 of BOTH in the same workout is just crazy!

I’ll tell you what, though, the athletes at CrossFit Lakewood did an INCREDIBLE job today of staying focused and pushing through! I’m really proud of you guys!

My personal highlight today comes from Jamie Slater. It seems like just a few weeks ago he did his first workout with NO assist bands on the pull-ups. Today… Jamie did ALL 150 with NO assistance! CONGRATS, JAMIE!!!!

CrossFit, Smashby Training, CrossFit Lakewood, Burpee, Pull-Up

Strong work today, everyone!

Workout of the Day:
50 Pull-ups / 10 Burpees / 40 Pull-ups / 20 Burpees / 30 Pull-ups / 30 Burpees / 20 Pull-ups / 40 Burpees / 10 Pull-ups / 50 Burpees

Check out the crew!

Legit reps everywhere!

So proud of you!

WELCOME, everyone, to the first Episode of my new Series called: “Ask Smashby”

During these videos, I will field questions directly from you, and give you my best answers! Hopefully we’ll be able to start some great dialogue together.

Our very first question came from CrossFit Lakewood athlete, Heather Beck. She said:
“I’ve been doing Paleo for about 7 weeks now with some “cheats” here and there… Not really noticing any weight loss. Then this last week, I committed 100% and have dropped almost 5 pounds. My cheats were fairly minimal (except one) but curious if anyone has experienced a similar situation with having to be 100% spot on or no results?!”

It’s almost 7 minutes long (so a bit long-winded), but as I get more comfortable with this structure, they’ll get more efficient. I am very curious as to what input you guys have to this video, and really look forward to continue the series!!

What do you think, guys and gals?