Archive for the ‘Training’ Category

The Numbers: 4/27/11

Posted: April 30, 2011 in CrossFit, Media, Training
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The CrossFit Games Open are still going on, and it’s Wednesday. That means that tonight’s CrossFit Lakewood workout was 11.6! Here is the link to the page that explains the workout in it’s entirety.

After Chrissy lead the group through an awesome warm-up, I wanted to get some heart rates up just a little bit. Below you can see the two CRASH AND BURN sprints I had them do. The goal was to literally run as fast as you could, rest about 30 seconds, then do it again. Great job, everyone!

Will is Fast.

Strength portion for today was Front Squats, and form all around the gym looks incredible. So cool! Once those were done, it was time to hit the Workout of the Day!

Workout of the Day:
Complete as many reps as possible in 7 minutes following the rep scheme below
3 Barbell Thrusters (100lbs / 45kg) / 3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg) / 6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg) / 9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg) / 12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg) / 15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg) / 18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg) / 21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Jamie did his FIRST EVER Workout with ALL unassisted pull-ups last week. This was a HUGE accomplishment for anyone (GREAT JOB, JAMIE!). But then what does he do today? He did the ENTIRE workout… with full CHEST TO BAR Pull-Ups. AMAZING!

It was a big day for Alon, too. Not only is he getting stronger by the day, but he had his first “Post-WOD Destruction” picture taken of him when the workout was done.

Welcome to the family, Alon! Looking TOUGH!

CrossFit, CrossFit Lakewood, Smashby Training, AlonDestruction

Alon - Post-WOD Destruction!

Drive Time with Smashby #15

Posted: April 28, 2011 in CrossFit, Media, Training
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Getting a little serious today. What do you think?

The Numbers: 4/25/11

Posted: April 27, 2011 in CrossFit, Media, Training
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Happy Canadian Easter Monday!! No?….. ok, I tried.

This was a really fun workout today! I normally don’t particularly like Box Jumps OR Sumo Deadlift High Pulls, but I really enjoyed this WOD. The decreasing numbers per round, and the “relatively” light weight of the SDLHP made it easier for a lot more people to go “Prescribed” than usual and really push themselves!

As for the Strength Portion… people are starting to get STRONG! Watching the crew pull weight is getting more and more impressive. Hopefully you guys can feel the gains, and are as proud of yourselves as the coaches are of you!

Workout of the Day:
Strength
Dead Lift 3-3-3-3-3-3-3-3-3, @ 80% 1RM

WOD
21-18-15-12-9-6-3
Sumo DL High pull (75#/55#) / Box Jump (24″/20″)

Drive Time with Smashby: Birthday Edition!

Posted: April 27, 2011 in CrossFit, Media, Training
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I don’t remember the last time I was clean-shaven. It actually feels kind of nice!

Thought of the Day: 4/26/11

Posted: April 26, 2011 in CrossFit, Media, Training
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My friend Tom Nugent at SnoRidge CrossFit made this sign and put it up in his gym.

I LOVE IT! This sign is exactly what I have dreamed of doing, but never had the mindset to create. It’s perfect.

Great work, Tom. Thanks for sharing!

CrossFit, Smashby Training,SnoRidge CrossFit, Sign

Yep. This is perfect.

Moment of Awesomeness: 4/26/11

Posted: April 26, 2011 in CrossFit, Media, Training
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I almost made this post in my “The Pursuit of Paleo” series of videos, but for all of you literal literalsons out there, I know you can’t take a joke. Instead, it’s the MOMENT OF AWESOMENESS!!!

Look at these guys at “Epic Meal Time“, bask in the glory of their awesomeness, and do not… under any circumstances… try this at home.

Most amazing quote of any YouTube Video:
“That’s the burger base Baconator layer, player!”

Wow.

CrossFit Blog Central: 4/26/11

Posted: April 26, 2011 in CrossFit, Media, Training
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I’m not even going to try and come up with a clever little intro to this post.

Lisbeth (creator of the CrossFit Lisbeth Blog) does it again.

I know I share a lot of the same messages over and over again on my blog, but they’re motivating to me, and help try to keep ME honest and inspired through life. Hopefully you guys enjoy these, too.

Recovery ~ By Lisbeth

Recovering from a bad start is not an easy thing to do.But it’s a skill you have to learn — in the gym, in your relationships, at work, in life.

Sometimes, you start your WOD and everything just sucks. Everything. Your hook grip feels funny, you smack your chin with the bar, and your chest-to-bar pull-up catches . . . only air. WTF.

Life sucks. You suck. And then you die.

Or so it seems.

In reality, though, you have basically two choices: You can get bitter or you can better. You can quit or you can make something of this piece of sh** day you’re having. That’s always your choice. Nobody makes it but you.

So, decide. Reset your jaw and come right back at that WOD, and life.  Make it — WILL it — to get better. Finish your rep, finish your round, finish what you started. Do what you said you would do.

Or be a p**** and go cry about it. Quit something else in this life. Give up. And then convince yourself that you never really wanted it anyhow. Because that’s just how you roll.

Your day, your choice, your life.

Recovery isn’t a drink after a workout. It’s the entire way you approach life.

The Numbers: 4/24/11

Posted: April 26, 2011 in CrossFit, Media, Training
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Easter Sunday Funday!!!

I took a LOT of videos today, and I’m going to post them all. Why? Because for the folks who were there, this will be a lot of fun to relive! I decided to make a hop-tastic Easter Sunday Funday workout, and today we did burpees, jumped rope, stick jumps, broad jumps… I mean, it was fun!

We also changed things up a bit and did a team workout today. I told you guys once the crew started to grow a bit that we’d be able to do this, and we had 9 people show up today! On Easter Sunday!

Orion and Greg did a workout yesterday, and took the idea right out of my head! I left their set-up for class today, and appropriately called it… THE HOPPER!

The workout today was three rounds, but after each round, we had a little “Intermission”. The first one was Wall-Sit Med Ball Passes… we started with 14lbs, and passed it back and forth three times.

After that I asked, “How heavy was that ball?” When I heard it was “only 14 pounds” we decided to up the weight and try it again. And we did this for every weight all the way up to the THIRTY POUND Ball! I was pretty impressed with the team holding that ball for 1-second each and making it down and back!

We had a few people absolutely crush the Burpees in the workout today! It was Mike’s first time ever doing them, Alon turned on a new gear of speed I had yet to see in him and Heather flew threw her 10, too!

Our second “Intermission” featured a little competition between teams. Everyone had to do a Wall Sit just holding their own med ball for as long as they could. The last person standing got their team out of a “Penalty Set” AND got to choose the movement that the other two teams needed to do 15 reps of before the final round of the workout.

Here’s the EPIC battle between Jamie and Kip at the end! By the way, Jamie chose for them to have to do Slam Balls 🙂

As tough as the workout was, I think everyone had a really good time today. Right, guys? Right? 🙂

One last look at “The Hopper!”

It was such a fun day with the growing Sunday Funday Crew! Thanks so much for everyone for making it a really fun Easter Sunday class!

CrossFit, CrossFit Lakewood, Smashby Training, Easter, Sunday Funday

Easter Sunday Funday Crew!

Moment of Awesomeness: 4/25/11

Posted: April 25, 2011 in CrossFit, Media, Training
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Pure talent.

Thought of the Day: 4/25/11

Posted: April 25, 2011 in CrossFit, Media, Training
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Know your place.

Maybe that’s a bit more intense of an opener than what you wanted to read on my “Fitness Blog” this Monday morning, but I’m serious. You may be the most important person in the universe (in your own mind), but even with that, it’s important to know your place. In the office. At the store. In the gym.

My friend Megan shared this article with me today that really hit home. While I was born in New York, I spent a majority of my life in Pittsburgh, PA, and this writing made me stop and think about a quality of the ‘Burgh that I appreciate more and more with each passing year.

Personally, I feel there is something to be said for a firm handshake and some good of eye contact (and dare I say a smile on occasion) to even a complete stranger, yet it’s pretty easy to not get much of that “out in the world.” The manners, or lack thereof, that we are faced with sometimes makes me wonder where some people out there learned how to treat their fellow human. Now let me qualify this… this is all coming from the guy, who at nearly 27 years of age, still calls his friends’ parents “Mr. and Mrs. so-and-so”, but c’mon.

Remember The Gold Rule? Do unto others as you would have others do unto you? Treat people the way you’d like to be treated? To rephrase and quote Will Ferrell imitating Harry Carey, “It’s a simple concept… A child could understand it.”

Megan said something when sharing the article with me, and as we enter the last full week of this month, I couldn’t agree with her more: “This article will fit in well for the rest of Accountability April.”

Take a minute to read the article below, and give yourself a minute or 10 to reflect a little bit.
(And know your place. Seriously.)

Local Dispatch: It’s hardly polite to be outside Pittsburgh ~ by David Conrad

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