Archive for the ‘Training’ Category

The Numbers: 3/7/11

Posted: March 7, 2011 in CrossFit, Media, Training
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The first night in the new-and-improved CrossFit Lakewood was a huge success! The 6:00pm class had 12 people, so it was a full house. Just watching the athletes circle up to start our mobility and warm-up work was inspiring. So many of you are coming through and improving your fitness and strengthening our family. Thank you all! Great job to Mr. Pete for leading the team through some Jumping Jacks 🙂

Our workout for tonight was posted on the CrossFit.com main site back on the 20th of February. It was a simple “couplet” consisting of Walking Lunges (with weight overhead) and Burpees. Sounds simple, right? Well, by now, we all know the ones that look “ok” are usually some of the hardest ones!

If I saw these monster athletes walking at me with weights above their head, I’d probably run the other way! Regardless, check out some clips from our workout tonight.

Workout of the Day:
5 Rounds for Time-
50ft Walking Lunge (weight overhead) / 21 Burpees

Two of CFLW’s Firebreathers finishing up tonight’s workout… note: Greg’s battle cry. It’s when you know he’s really pushing himself!

2011 CrossFit Games: Predictions?

Posted: March 7, 2011 in CrossFit, Training
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Hello CrossFit World!

Even as I sit and THINK about this post to write, my heart rate is already racing. We are less than 10 days away from the 2011 CrossFit Games Open, the 6-week qualifying rounds for the 2011 CrossFit Games! So many of us are anxious for March 15 when they announce what the first of the 6 workouts will be, and even though it won’t do us any good, many of us are going through our brains, imagining what these workouts will be!

The most common “prediction” I’ve heard, is that since the 6-week challenge can be done from anywhere in the world, that the first few workouts will be classic CrossFit Workouts. I’ve heard the “Girls” and the “Hero” WODs are probably most common, along with maybe some 1, 3 or 5 rep maxes for specific lifts so it’s easiest to judge.

What do you think the workouts are going to be, and why? Let’s hear those predictions!

The Numbers: 3/6/11

Posted: March 7, 2011 in CrossFit, Media, Training
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I was giddy like a little kid driving to the gym tonight because I knew that the wall was knocked down over the weekend. All I’ll say about what I saw when I got there, was that my jaw was on the ground from being so impressed. Click here to see my post showing the new-and-improved CrossFit Lakewood, complete with a NEW Tour, and one from 6 months ago so you can see the changes. GREAT JOB, guys!

The workout tonight was going to be a fun one, and as usual, the athletes didn’t know what to expect until they got to the gym! The main workout was a 3-rounder with 4 movements. After that, things got a little crazy.

Workout of the Day:
3 Rounds for Time-
500m Row / 15 Wall Balls / 15 Knuckles to Toes / 100ft Walking Lunge (weighted)

Check below for fun videos we took after the Main Workout today! We’ll call these the “Bonus Rounds”

First one: While Andy climbed across the pull-up station, everyone else ran in place. If he dropped, 5 Burpees all around!

Second one: While Casey Sprints, everyone else holds Overhead Squats!

Third one: While Jamie Crab Walks and Bear Crawls, everyone holds a plank!

Finally: After a sprint down and back, Ben slams the ball in each column of the pull-up structure. While he does that, athletes either hold handstands or air squats!

The New CrossFit Lakewood!!!

Posted: March 6, 2011 in CrossFit, Media, Training
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Wow!!!! In less than 36 hours, our home away from home has been given an Extreme Makeover! We’ve been talking about knocking down the wall and doubling the space for a few months now, and this weekend it finally happened!

CrossFit, CrossFit Lakewood, Smashby Training, CrossFit in Denver, Expansion

Check out our new and improved gym!

Orion and crew (namely, GREG WALKER!) did an INCREDIBLE job with it, and the gym looks amazing.

CrossFit, Smashby Training, CrossFit Lakewood, CrossFIt in Denver, Orion and Greg

Lots of hard work went into the expansion!

CrossFit, Smashby Training, CrossFit Lakewood, CrossFIt in Denver, Orion and Greg

And it definitely shows!

I’m so proud to be a part of the CFLW Family, and can’t wait to create new memories in our new home!
Come by and check us out!!!

For old time’s sake…. check out a tour of the gym from September of last year. You can see how much the gym has improved in just over 6 months!!

2011 CrossFit Games: Motivation!

Posted: March 6, 2011 in CrossFit, Media, Training
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We’re 10 days away from the CrossFit Games Open, which begin on March 15th!!!
My buddy Jack knows I love inspirational speeches, so he sent me this video.

Get pumped, people!!! It’s almost game time!

The Numbers: 3/3/11

Posted: March 4, 2011 in CrossFit, Media, Training
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Today was another awesome day at CrossFit Lakewood. We’re seeing PR’s daily, and by more than just a little bit, too! Check out the two videos from our “Strength” part of the day. Greg at around 155lbs body weight just man-handles 185lbs on his back for 20 steps of Walking Lunge, and then the father-daughter combo of Casey and Wes show how far they’ve come with their form. Great job, team!

After that we got into the workout which featured Handstand Push-Ups, Sumo Deadlift High-Pulls, and Dips!

While Coach Orion is really good at Handstand Push-Ups as well, I feel that Greg Walker is our resident pro at them. Check out the amazing form as he completes these!

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Greg Handstand Push-Up

Head to deck

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Greg Handstand Push-Up

Full lock-out at the top!

Workout of the Day:
Strength
Weighted Lunge 4×20

WOD
5 Rounds for Time-
5 Handstand Push-Ups / 10 Sumo Deadlift High Pull / 5 Ring Dips (30 Bench Dips)

The Numbers: 3/2/11

Posted: March 3, 2011 in CrossFit, Media, Training
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“isuckatthis,aka:Weakness Wednesday”

That’s what Coach Orion called the “skills” portion of our classes today. The best part of all, not a single person viewed this as a bad thing, but rather an opportunity to improve areas of their fitness! Most people that I saw wanted to work on either Muscle-Ups or Handstand Push-Ups. “Weakness”, huh? You’re obviously all fit enough to even CONSIDER doing these movements, so BOOM! to all of you! 🙂

The workout was going to be a quick one, but a burner. In only 8 minutes, most people think to themselves:
“What could possibly be difficult about working out for only 8 minutes.”
People who think that are not CrossFitters.

The two movements we would be performing today were Kettlebell Swings and Thrusters. These are two movements where a violent extension of the hips and knees create so much force that very little upper body strength is really even needed. However, when we start to fatigue, that extension can tend to be “muted” (shortened) a little bit, and things got a little bit more difficult.

What did that mean? All of you who were there tonight got to hear me yell “POP THE HIPS!” about 5 trillion times. The good news, when people would hear me they would, and the movements got noticeably easier and much more efficient! Win!

Workout of the Day:
8 Minute AMRAP (as many rounds as possible)-
Kettlebell Swing / Thruster

1 Swing, 1 Thruster, 2 Swings, 2 Thrusters, 3 Swings, 3 Thrusters, and so on.
Get as many rounds in 8 minutes as you can!

CrossFit WOD Tips: 3/2/11

Posted: March 2, 2011 in CrossFit, Media, Training
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For many people, the Muscle-Ups seems like an elusive goal!

A Muscle-Up, for those of you who don’t know, is “the highest pull-up you’ve ever done, into the lowest dip you’ve ever done.” There’s a video to show you what it looks like when done properly!

Through this episode of our “WOD Tips” series, I’m sharing a link I saw Tom Nugent and my friends out at SnoRidge post recently.

These progressions that are shared in parts 1-4 of the video series can be used and scaled by anyone, for anyone.
The guys over at Gymnastics WOD provide tons of incredible tips and information on how to become a more efficient athlete. Take a visit to their site when you have a chance!

If you have any questions as to how to do these movements, please don’t hesitate to let me know!

Enjoy this tutorial. There’s some great ideas on there!

The Numbers: 2/28/11

Posted: March 1, 2011 in CrossFit, Media, Training
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Today’s Strength segment was Back Squat, 5 sets of 3 reps. Something I’ve been noticing is that people are not only improving form significantly, they’re also putting up more weight.

So let me get this straight:
We’re getting faster, leaner, more efficient AND stronger?

Feel free to post how you think that’s possible in the comments section. 🙂

Great job, everyone!

Workout of the Day:
Strength
Back Squat 5 x 3

WOD
3 Rounds for Time-
400m Run / 15 Pull-Ups / 50 Air Squats / 15 Pull-Ups

Athlete Results:
Back Squat 5 x 3
Jamie- 185lbs x 8 reps!

WOD
Jamie (2-Banded Pull-Ups)- 23:39

CrossFit Blog Central: 2/25/11

Posted: February 25, 2011 in CrossFit, Media, Training
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Many people think that they’re not ready for CrossFit. They’re not in shape enough, they’re not intense enough, they wouldn’t be able to make it.

Check out this awesome video called “No Limitations”…

Anja Staten – No Limitations from Windy City CrossFit on Vimeo.

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