Smashby's Training Blog

The Workout:
Death by Kettlebells

In this workout the athlete starts with one rep of the exercise the first minute, two the second minute, and they continue for as long as they can while completing the round. Therefore, as you start to fatigue, you need to do MORE reps. It starts to get fun usually around the double-digit rounds, and Caro and Kristin did a great job!

Athlete results:
Caro (12kg kb) – 16 rounds + 11 reps
Kristin (16kg kb) – 11 rounds + 11 reps

The more violent the hip extension is on the kettlebell swing, the more efficient the movement becomes. Workouts like this are a great way to experience that!

Workout of the Day:

“Cindy”

In 20 minutes, complete as many rounds as possible of

5 Pull-Ups

10 Push-Ups

15 Air Squats

Today was particularly fun for me because I had the chance to meet two other members at CIA CrossFit!  Josh and his daughter Hannah came to my class, and did an amazing job.  The best part of the workout was that everyone finished with EXACTLY 12 Rounds!

Hannah had the lead for most of the workout, and Dave was keeping right up with her.  Then towards the end, Josh took over for a couple of rounds.  Great job pushing each other, guys!

There’s a lot of posts going up today! I guess my brain is finally catching up to the last few weeks of madness.

The CrossFit Web-Celeb and CrossFit Games mega-athlete Kate Rawlings had an amazing post on her blog today.  As an relative newby to the game when it comes to being a CrossFit Trainer, I find myself trying to get people through the door at the gym on almost a daily basis.  The reason for that is because I know that with my training, their hard work and CrossFit’s methodology, people’s lives can be changed for the better in ways they’ve never even imagined.  (That’s my recurring theme, I know)

The biggest hurdle to overcome, however, is getting them to walk through the doors at the gym!

Kate, this post shares what a lot of us go through.  Well put!

Click the link below and read the post if you have a minute.  Kate’s blog is always really good, so feel free to check out her stuff regularly if you’re looking for some motivation!

http://katerawlings.com/?p=846

Well, I got goosebumps today after watching a video online.  I am so passionate about CrossFit, my athletes, and my training, but I have a LONG WAY to go before I can create the culture I am looking for with my team.  It will take time to build that place, but I am trying hard every day to try and get there through hard work, and a results-based program that I stand behind. 

This video shows something like what I am looking to create!

Post your thoughts to this video in the comments section, please. 

How can we create this together?

The folks over at Life AsRx (one of my favorite CrossFit “gear” sites) posted this article on Facebook a few days ago, and I thought it was very interesting.

“Does Music Make You Exercise Harder?”

It’s an article that shares some study results about the impact of music on athletic performance and focus at a variety of intensity levels.  Personally, I love listening to loud and fast music when I work because I feel it helps me push harder.  I never thought about it potentially being that it’s helping to distract my brain from the pain and nerves and anxiety that I may be feeling.

It’s a pretty quick read, so check it out.

What are your personal thoughts?  I’d love to hear!

Every once and while, I will post something on the blog that is completely unrelated to fitness or nutrition altogether.

Today’s Moment of Awesomeness features the biggest and clearest Double-Rainbow I have ever seen.  This was right outside of the garage door tonight after my classes got done with Fight Gone Bad!