This episode of Drive Time is a little longer than most, but I really wanted to address Casey’s three questions.
What do you guys think?
(Oh and yes, Mikey. That is a crack in my windshield. Deal with it.)
🙂
Archive for the ‘Training’ Category
Drive Time with Smashby #8
Posted: April 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, CrossFit in Denver, Denver CrossFitters, Drive Time with Smashby, Smashby Training
5
The Numbers: 4/11/11
Posted: April 11, 2011 in CrossFit, Media, TrainingTags: broad jumps, Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, Denver CrossFitters, personal training, pull-ups, Results, running, Smashby Training, The Numbers, Training, WOD, workout, workouts
The strength portion of tonight’s session featured the movement Sumo Deadlift. Not only did I see some people pull weight off of the ground safely and hit some PR’s, I also go to see CC do his thing. Look at this man pull 465lbs off of the ground and make it look easy!
After that we got right into the workout, which include jumping for the first time in a while. I’m really hoping that the weather stays nice, because being able to run outside regularly again is such a nice change of pace! I love summertime.
Workout of the Day:
Strength
Sumo Deadlift – 85% of 1RM – 1 Rep every minute for 15 minutes
WOD
4 Rounds for Time
400m Run / 20 Broad Jumps / 15 Pull-Ups
Athlete Results:
Sumo Deadlift
Jamie- 235lbs? (was it more?)
Alon- 175lbs (was WAYYY too easy, but form looked perfect)
WOD
Jamie (1-Banded Pull-Ups)-
Alon (4-Banded Pull-Ups)-
The Numbers: 4/10/11
Posted: April 11, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, Denver CrossFitters, double-under, group fitness, Jump Rope, personal training, Results, running, Smashby Training, The Numbers, Thruster, Training, Wall Ball
Sunday Funday’s workout this week was a little different. Usually during our workouts the movements are completely varied in terms of how they go, let’s say with one “pushing” movement and one “pulling” movement. Today I wanted to change that up.
We performed both Wall Ball Tosses AND Thrusters. On paper, these movements are very similar (start at the shoulders, stand up aggressively and throw your arms into the sky), but in practice, I wanted the athletes to feel how different it was to throw a round/irregular-shaped object in the air and then need to catch it, versus keeping an evenly balanced barbell safely in your hands. The crew did a great job today!
Workout of the Day:
4 Rounds for Time
20 Wall Balls / 20 Thrusters / 20 Double-Unders (or 40 Single Jumps) / 200m Sprint Run
Athlete Results:
Bad Boy Mike (20# / 65#)- 15:46
Alon (14# / 45#)- 24:13
Annie (6# / 15#)- 18:26
Casey (14# / 45#)- 21:48
Andy (14# / 15#)- 16:42
2011 CrossFit Games: Week 3 Results
Posted: April 11, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, Cross Fit, CrossFit, CrossFit Games, CrossFit Games Open, CrossFit in Denver, CrossFit Lakewood, Denver CrossFitters, Push Jerk, Smashby Training, Squat, Squat Clean, Squat Clean Thruster, Training, weight training, workout, Workout 11.3, workouts
Team CrossFit Lakewood is at it again, this time with the third workout of the 2011 CrossFit Games Open.
One more time, the workout was as many reps in 5 minutes as possible of 165lb/110lb Squat Clean and Jerks.
Two heats of athletes lifted on Saturday, and the energy was high! Check out the video below and see how much fun we have together. Great job, team. Let’s keep it up! WE’RE HALFWAY THERE!
*****Highlight of the day for me*****
Drew Vance, aka Dru-Tang, hit a HUGE personal record for his Clean and Jerk today meeting the prescribed weight of 165lbs. He then went on and did it 3.5 more times! AWESOME!
Then on Sunday I decided that I had a few more reps in me, so I wanted to give it another go. A HUGE thank you to Megan for being willing to head to the gym to be my official judge/counter. (I ended up getting 4.5 more reps then attempt #2!)
Moment of Awesomeness: 4/9/11
Posted: April 9, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Dick and Rick Hoyt, inspiration, Iron Man, Moment of Awesomeness, Smashby Training
Today was another inspiring day at the gym watching my teammates go through WOD 11.3. Pretty much every single person PR’d, and Dru-Tang hit a 1 rep max Squat Clean and Jerk PR at 165lbs… and the hit it 3 more times. Pretty epic stuff. More on that on another post, though!
We are staying on the topic of inspiring stories, though! Lu, thanks so much for sharing this story with me. I LOVE stuff like this. For the emotional ones… grab the box of tissues now 🙂 Incredible.
Thought of the Day: 4/8/11
Posted: April 8, 2011 in CrossFit, Media, TrainingTags: confidence, Cross Fit, CrossFit, CrossFit in Denver, Dog, Dog won't let kid drink from fountain, Fountain, Smashby Training, Thought of the Day
Can you think of people who try to push you around? There’s blatant “bullying” (which is generally easy to point out), and then there are those people who think they’re being “politically correct” about trying to embarrass you or take what could be yours. My advice… starting today… stop them.
Stand up for yourself (most of the time, simply opening your mouth and using your words is enough) and be proud of what you believe in. Trust me, some people go through their entire lives unchallenged because we’re almost trained in this country to take the path of least resistance. Obstruct.
This can mean saying something to that jerk in the office, to that attendant at the store or to the barbell in the gym. BELIEVE IN WHAT YOU’RE SAYING, and follow through at all costs. Don’t sit around and wait for the “path of least resistance”. Tell yourself… failure is not an option.
My best friend, Jared Steven Rector, said: “A path of least resistance leading nowhere is no path at all, but a path of lessor resistance leading to your goal may be the best path of all. It may allow yourself to discover new paths along the way… Brute force is rarely the most productive means to an end.”
I am not advocating aggressive action against nay-sayers and bullies. What I am trying to introduce into the minds of people who have been taking the “back seat” for too long, is to feel confident voicing your opinion to people who otherwise would have never heard it.
Obstructing does not mean breaking rules or crossing lines. It means being a confident person who knows what he or she wants, and not being ashamed or too shy to go after it. Try this just one time… it’s pretty liberating.
Here’s to being a more confident person than you were yesterday! You CAN do it. You ARE worth it.
(Also, for the sake of this video, teach your kids how to talk. That will also help.)
The Numbers: 4/7/11
Posted: April 8, 2011 in CrossFit, Media, TrainingTags: Ball Slams, Bear Crawl, Crab Walk, Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, fitness, Free CrossFit, group fitness, Jump Rope, Smashby Training, workout, workouts
Today was the last day of Free CrossFit at CrossFit Lakewood, and we still had a great turnout! After 3 straight days of newbies, we guessed some may have been a little too sore to come back, but the crew that came out still did an awesome job!
Orion warming up the class!
The workout today introduced some people into new movements that one could incorporate into their daily workouts: Bear Crawls, Crab Walks, Ball Slams and Jumping Rope.
Workout of the Day:
5 Rounds for Time
50m Bear Crawl / 50m Crab Walk / 10 Ball Slams / 30 Double-Unders (or 90 Single-Unders)
Some of my favorite moments from today’s workout were:
Alon doing Ball Slams for the first time ever, using a 40 pound ball AND catching them on the bounce!!!
Pati did Double-Unders throughout the entire workout for the first time ever… 150 of them!
All of the people who were new to CrossFit REALLY pushing themselves.
Thanks everyone who made this week a huge success!
Drive Time with Smashby #6
Posted: April 8, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, CrossFit in Denver, Drive Time with Smashby, Smashby Training
This is good one. Mostly because I say “plun fanned” during the video.
Yeah, you’ll just need to watch to see what I mean.
LISBETH, help meeee! 🙂
The Rugged Maniac Adventure Race and Music Festival
Posted: April 8, 2011 in CrossFit, Media, TrainingTags: Adventure Race, Adventure Race and Music Festival, Cross Fit, CrossFit, CrossFit in Denver, Denver, Denver CrossFitters, Denver Events, Rugged Maniac, Smashby Training, Tough Mudder, Training, workout, workouts
Another adventure race, anyone?! Most of you know I will be attacking the Tough Mudder race on Saturday, June 25th. This past week, however, I came across another one that looks like a ton of fun:
This thing is an adventure race AND a music festival! That’s combining a heck of a lot of really fun things.
Here are some basic details:
- The Denver, Colorado, race will take place on Saturday, October 15, 2011, at the Thunder Valley Motocross Park in Morrison, Colorado.
- Normal Registration ($58) – Ends August 26, 2011
- You must be 14 years old on race day to compete. All racers under 18 will require a guardian signed waiver.
- What do you get? – “I am a Rugged Maniac” T-Shirt / One Free Beer (for racers over 21 years of age) (No substitutions, no alternatives) / SWAG / Rocking after party – and we promise we know how to party.
If you still need some motivation, here are some pictures from one of the events!
Let me know if you think you’ll be interested in the comments section of this blog. I’m trying to get a huge group of people to go together. This would be a TON of fun! (DACTA, I’m talking to you!)
***UPDATE***
I created an Official Facebook Event for us! Check it out, spread the word and let’s have an awesome day together! Click below to check it out!
CrossFit Blog Central: 4/8/11
Posted: April 8, 2011 in CrossFit, Media, TrainingTags: Blog Central, blogging, Body Weight Exercises, Cross Fit, CrossFit, fitness, LifeAsRx, Miss West Virginia USA 2010, Smashby Training, workout, workouts
The guys at LifeAsRx shared this link today. It’s an article written by Miss West Virginia USA 2010 (Erica Jade Goldsmith) and I think hits on a pretty key point that we run into a lot. When we talk to friends about CrossFit, or working out in general, a lot of people say that don’t have three things (aside from money)- Time, Equipment and a Location.
Read the quick little article below, or click on the title to be taken directly to the link itself. Good advice, short and sweet, hard to argue. Enjoy.
Lessons from a Pro. You have the Time…
“I don’t have time. I don’t have any equipment. I don’t have anywhere to workout.”
Those are the three most common excuses I hear when people are talking about their lack of exercise. People don’t believe me when I say they can get a complete workout in 20 minutes, with no equipment, and they can do it anywhere. It sounds too good to be true, but it’s not; it’s CrossFit.
Of course, I’m sure everyone in the CrossFit community is very familiar with these simple moves, but you would be amazed how many people haven’t heard of them or didn’t realize they could get a complete workout with absolutely nothing, but a few things that can be found almost anywhere.
1. Running-Who doesn’t love a good run? I’ll admit, I still haven’t found the elusive “runner’s high,” but I love starting my WOD with a run to get me in the zone. You can even mix it up by doing sprints, running up and down stairs, running backwards, etc….the possibilities are endless.
2. Air Squats-I like to introduce my friends to this first, since it’s quick, easy, and they will need proper squat form for a lot of CrossFit exercises.
3. Box Jumps- It doesn’t matter where I go, I can always find a place to do box jumps. I particularly like the park benches and picnic tables because they’re sturdy and you can find varying heights.
4. Burpees- I have a love/hate relationship with burpees. Burpees are tough and they wear me out fast. My friends’ biggest complaint about doing burpees is how crazy they will look and how dumb they will feel, but I always tell them that they may look crazy for a few minutes, but the results are worth it. If they complain about it too much, I make them do box jump burpees.
5. Pull-ups- If you’re at the park doing your WOD, you’ll probably find a set of monkey bars. If you can do unassisted pull-ups, you’re awesome, you know what to do, but most people, who are just starting to workout, have problems with pull-ups, so I take them to the shorter monkey bars that are just tall enough for them to do a jumping pull-up.
6. Push-ups- Everybody has done a push-up at some point in their life, even if the last time was during the Presidential Physical Fitness Test in elementary school. So, this one is pretty self-explanatory.
With those exercises, that don’t require any equipment, you can do Angie, Murph, and Barbara, just to name a few. So the next time you hear someone complaining about not having the time, the space, or the equipment to workout, introduce that person to some simple CrossFit moves that could change their life, or at least put an end to their excuses.
Miss West Virginia USA 2010
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