Archive for the ‘Training’ Category

The Numbers: 3/13/11

Posted: March 15, 2011 in CrossFit, Media, Training
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Sunday Funday is back! Ben, Andy and Jamie showed up on the first day with an extra hour of daylight of 2011.

The workout introduced a new exercise to some, with “Knees to Elbows”, or an appropriate modification of that movement. What became very clear early on in the workout, was that without a tight core, these things are much more difficult to do! Tight core, people! 🙂

Workout of the Day:
4 Rounds for Time-
200m Run / 15 Wall Balls / 10 Burpee Box Jumps / 5 Knees to Elbows

Athlete Results:
Jamie (20# Ball)- 20:31
Ben (150m Run / 6# Ball / 5 Burpee Box Jumps / Hanging Knee Tucks)- 15:57
Andy (14# Ball / Hanging Leg Raises)- 17:02

2011 CrossFit Games: Accountability

Posted: March 13, 2011 in CrossFit, Media, Training
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The first workout of the 2011 CrossFit Games Open will be released in just over two days.
That is the first time a person will have to say to themselves, “Gosh, I should have worked on this more.”

My challenge to every single person who reads this post and is planning on competing this year is simple:

Make NO excuses.
Take 100% accountability for the shape you’re in, and the progress you’ve made to prepare yourself for this competition.
It’s nobody else’s fault that you’re not better at pistols, or that you can’t clean and jerk more weight.

It will be very difficult at times, but I really want you to try. Know that you are exactly where you should be right now, based on the work you’ve put in over the last month, 6 months, or 12 months.

Giddy-up, guys and gals. The time is now!

(This message applies to most aspects of life, by the way. Taking that FULL accountability for one’s current state is a big challenge for us as humans. Practice it sometimes, it will make you stronger.)

The Numbers: 3/10/11

Posted: March 11, 2011 in CrossFit, Media, Training
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This week has done a pretty good job of crushing people! I think we’ve all just hit it really hard since the gym wall was knocked down. Either way, the folks who showed up today pushed hard!

Tonight’s workout was a good one. Running. Double-Unders. Thrusters. That was it.

crossfit, smashby training, crossfit lakewood, crossfit in denver

Talk about head-to-head competition!

Great job for you guys who fought the urge to rest during that last round. It was pretty incredible to see your finishes!

Workout of the Day:
3 Rounds for Time-
Run 200m / 50 Double-Unders / 25 Thrusters

2011 CrossFit Games: Registration Clarification

Posted: March 11, 2011 in CrossFit, Training
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I know a lot of you are planning on registering for the 2011 CrossFit Games Open. Whether you plan on competing as an individual, or on a team, every single athlete must register themselves for the Games! Make sure you get that taken care of soon.

I pasted the entire announcement from the official CrossFit Games website below, but click here and check out the site yourself if you’d like. Don’t put off registration any more. Do it!

“Many CrossFit affiliates are asking their members to register to perform Open workouts at their gyms. We are glad that so many affiliates have taken the initiative to host Open workouts in their own way.

Unfortunately, some athletes are confused about the registration process. Registering at your Affiliate DOES NOT register you as an individual athlete to compete in the Games. If you wish for your scores to count in the competition, and to be eligible to qualify for Regionals, you must register as an Athlete on the Site. No registration anywhere else will make you exempt from this requirement.

Affiliate owners, it is your job to make sure that your athletes understand the process for competing in the Open. Please clarify to them that they must register here if they wish to participate in the Open. We don’t want anyone to miss out on the Open because they misunderstood the registration process.”

Moment of Awesomeness: 3/10/11 (pt. 2)

Posted: March 10, 2011 in CrossFit, Media, Training
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I came across this video tonight, and instantly thought of the one and only Dru-Tang.
This video is for you, buddy. Enjoy.

Remember, I post a lot of these videos for a reason! Yes, they’re very cool to watch, but the primary reason is to show what CrossFit can help athletes accomplish. By using CrossFit to improve your OVERALL fitness, not just specializing in one area, you can become bigger, faster, stronger, more coordinated, increase your endurance and flexibility and more… at the same time.

Whether your goal is to be able to make the starting line of a sports team, to carry groceries into your house or apartment with greater ease, or just to work some activity into your day, this training helps. Most of you already know that, though 🙂

Oh, by the way… don’t try this stuff at home.

Moment of Awesomeness: 3/10/11

Posted: March 10, 2011 in CrossFit, Media, Training
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Many of us sit in our own worlds, thinking that we have little to no impact on those around us.

I am writing this post to let you all know that whether or not you choose to accept it, you are an inspiration to someone. Your actions have an impact on more people around you than you know or realize. Most importantly, you can lead by example in every aspect of your life, while constantly exceeding even your own expectations in the process.

Dare to be great. In everything you do. Set goals that you feel are just out of reach, put in the time and effort necessary to achieve them, and go for them. You are so much more capable than you think. I have faith in you. Why wouldn’t you have faith in yourself?

2011 CrossFit Games: Possible Movements?

Posted: March 10, 2011 in CrossFit, Media, Training
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Hey guys and gals….

Over the next few years, I’m pretty confident saying that things are going to get real. Something tells me Ring Handstand Push-Ups were just the beginning!

In the words of Wayne and Garth:
“Game On!!!”

The Numbers: 3/9/11

Posted: March 10, 2011 in CrossFit, Media, Training
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Today was another installment of “Weakness Wednesday” at the gym. Most people, to my surprise, chose to work on Handstand Push-Ups and Pull-Ups. After we spent about half of the class on those movements, we moved onto the workout.

It was a pretty simple triplet that was centered around fixed time intervals. That meant athletes were to complete 10 repititions each of Wall Ball Tosses, Box Jumps and Push-Ups in 90 seconds. If time remained during the 90 seconds, it was used for rest before starting the next round! If a complete round of all 30 reps was not completed, athletes were still to finish that round, and rest for the remainder of the next one.

Basically, if you moved through all 10 rounds in under 90 seconds each, you were done fastest. If you missed one round, you would finish the 10 completed rounds of your workout 90 seconds later, and so on. This one started to get to people around the 6-8 minute mark. Great effort today, everyone!

Workout of the Day:
Complete 10 rounds of 90 seconds each of-
10 Wall Ball Tosses / 10 Box Jumps / 10 Push-Ups

2011 CrossFit Games: What are the CrossFit Games?

Posted: March 8, 2011 in CrossFit, Media, Training
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If you don’t know… now you know! 🙂

Smashby Drops In: SnoRidge CrossFit

Posted: March 8, 2011 in CrossFit, Training
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Ever since I met Tom Nugent and Sean Newbry last October at the CrossFit/USAW Competition, I’ve wanted to go visit them at their home gym, SnoRidge CrossFit, just outside of Seattle, Washington. This past month, I was finally able to make that happen!

Earlier this morning I visited Nadia Shatila and her crew at CrossFit Belltown (video to come soon), and when that was all over I hopped in the rental car and drove out to Snoqualmie (where SnoRidge is located).

Their new gym is beautiful, their Tour Guide (Ashley) is incredibly knowledgeable and I had such a blast there!

Thank you guys SO MUCH for letting me come by. I can’t wait for the next time!!

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