The 2018 Open is coming – Skill Development

Posted: January 16, 2018 in CrossFit, Training
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Each year after the CrossFit Games Open, roughly 29% of CrossFit athletes say: “I’m going to train SO HARD for the next 330 days and DESTROY Chest-to-Bars and Thrusters next year!”

Then, January 16th rolls around and they start to panic. If that’s you, don’t worry, it happens to a LOT of people! SO many, in fact, that memes are popping up all over the place from amazing places like the UnitedLifters Instagram page.

2018OpenNopeUnitedLiftters

@UnitedLifters on Instagram

Now don’t get all butt-hurt if that’s you. Don’t say, “But life just got really busy! Stop being mean!” I’m saying I UNDERSTAND! I’m sure I told myself I’d snatch 275lbs and row a 5k in under 18 minutes by “next year,” too. The point is, for some of us, it DIDN’T happen.

Does that mean you should just give up if you don’t have your muscle-ups yet? Or quit if your double-unders aren’t where you’d like them to be right now? OF COURSE NOT! I’m writing this post just to help everyone establish realistic expectations for themselves.

If you can’t do a few strict pull-ups and a few strict dips, it is unlikely (not impossible, just unlikely) that you’ll get your first muscle-up in workout 18.2. If there even are muscle-ups in workout 18.2, but you get the drill. So many athletes set a goal to acquire a new skill by late February each year, and if they don’t have it YET, they view themselves as a failure or that the last year is a waste. If you DID work on something all year, or even for a few dedicated weeks, that is ALWAYS something you should celebrate!

Find yourself a good coach, or someone you trust. With them, work together to develop a plan that will help you accomplish your goal over time. Most of the time it just takes hours of practice achieve a new skill. Often, learning and rehearsing simple modifications of something until it becomes second nature is the best thing for you. Practice doesn’t necessarily make perfect, but “perfect practice” with purpose can certainly help even more!

So, if there’s something you want to improve before the Open starts, more power to you! I believe in you! If I can help you get there, let me know! But at the end of the day, you just need to remember that the Open is a random five week competition. For fun. If you want to learn a skill, learn it just to learn it! Learn it to get better. If you have it, keep practicing until it’s even easier.

People say, “It’s about the journey, not just the destination!” It’s true. Pick a skill, and master it because it’ll just feel great to learn something and improve little bit more. I’m here to help in any way I can. Few good things happen overnight, so put in the practice, and reap all of the rewards of it.

Yes, friends. I’m talking about practice.

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Smashby’s Meal Prep 1-15-18

Posted: January 15, 2018 in CrossFit, Nutrition
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I started posting meal prep videos on my blog years ago as a resource for athletes on how to eat cleaner. I never claimed to make the healthiest meals, but my goal was to offer a few new ideas and show how easy it can be make better choices, inspire those who are intimidated by the kitchen, and occasionally demonstrate how economical “cleaner” eating can be for anyone!

Today’s prep was a throwback to two of my most commonly made meals:

Breakfast Scramble (eggs, green and red pepper, onion, and a bit of chicken and steak)

Salad (spinach, carrots, steak and chicken, blue cheese crumbles, candied pecans)

All in, the groceries for this prep ran just over $50 and I estimated that it produced around 11 meals for me. For context, that comes out to around $4.50 per meal. If I were to run to Chipotle, my usual burrito costs me $13.67. So yeah, it’s a lot cheaper for me to take a few hours and make food that’s better for me anyways!

There are still times where I won’t feel like cooking, didn’t have time to make a grocery run, or just craved a Motomaki Sushi Burrito. The point of posts like this, though, is to show that eating well doesn’t have to be intimidating. I’ve said this many times on my blog before that since people in our community by and large share the goal of wanting to get in better shape: “You can’t out-train a bad diet.” Nutrition is the base of the pyramid of success that CrossFit created, so if I can help at least one person feel more confident and equipped with some simple ideas, I’ll be a happy guy.

 

Sunday Status Update 1/14/18

Posted: January 14, 2018 in CrossFit, Training
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We’re fourteen days into 2018, and I’ve published 14 posts on the blog. Starting strong this year, folks. We’re doing it!

Here’s last week’s recap and my goals for the upcoming week. Feel free to share yours with me, too.

Last week:

  • Fitness- After not even being able to remember the last time I did the lift, I hit a really strong Front Squat at 300lbs. I also hit 230lbs for a Hang Snatch, which is the first time I’ve hit a number that high in a long time, too! I’ve been trying to add in more accessory work in my life, so when my buddy Peter dropped in to train with me we did 150lb sandbag holds. 2 rounds of 1:00, and 1 round of max time; I got 1:48 (because Peter got 1:44, ha!)
  • Hit all of my goals from last week: Two posts about the Open, worked out 4 days, was in bed by 11 one night, started my first book (Discipline Equals Freedom: Field Manual, by Jacko Willink), and ate “meal prepped” food for every meal!

This week:

  • Write two more “The 2018 Open is Coming” posts
  • Hoping to work out 4 days between Monday and Friday, and be in bed by 11 at least TWO nights.
  • I want to FINISH the book by next Sunday and write a brief summary
  • Went food shopping for the week yesterday. I used to do Meal Prep videos and posts on the blog a long time ago. To get back into the swing of things, I want to do another one this week!

What’s going on with all of you? I still want us to be “Accountabilibuddies” together. Let’s hear it!

Just watching the time go by…

Communication is Key!

Posted: January 13, 2018 in CrossFit, Training
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I’ve been a full-time personal trainer and coach for over half of a decade. My reason for remaining in this profession all this time is that working with someone and having them improve is the most rewarding feeling in the world to me. When I lead a class, I convince myself that every single person in that group is putting their trust in me to help them get better. Sounds dramatic when I see it written down, but it’s true.

At gyms like the ones where I work, all around the world most athletes show up, do what’s on the board, then leave. Fitness isn’t much more than that to them. But on either end of the spectrum from those athletes lie two groups that I lose sleep over sometimes! These three groups have led me to create “Smashby’s Athlete Bell Curve“:

BubblesMeme

Middle of the Bell Curve: “MOST”

Most people live here. These athletes are in the gym for fitness and fun. They try their best to make it in 3-5 days per week, love seeing friends, blowing off some steam, and hope to see incremental improvements (see also: Gainz) over time.

PussMeme

Right side of the Bell Curve: “HELP“

Typically these are newer members at the gym, or just shy people in general. They want to get better, want coaching, and would love for you to check out their technique and give them feedback. They just don’t feel comfortable asking! Asking “which one is a hang power clean again” for the 10th time embarrasses them, but maybe it was never explained to them in terms they were able to understand in the first place. Making breakthroughs with this group is my favorite. As athletes become more confident asking for help, they usually start to improve faster, and quickly join their friends in the middle of the curve.

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Left side of the Bell Curve: “NOPE”

Thankfully, this is the group work with least of all, but it can still be frustrating to think about. These athletes just don’t like you.  Maybe you made them feel stupid one time a few months ago, maybe you have an annoying laugh, or maybe they don’t like going to your classes because you have horrible taste in music. Maybe your coaching style doesn’t work for them, or maybe they just don’t like who you are as a human being. They are simply not impressed. Sometimes, you’ll never be able to create a meaningful relationship with these individuals. I still try, though!

When all three types of athletes are shown together, “Smashby’s Athlete Bell Curve” is the result!

SmashbysAthleteBellCurve

There’s nothing wrong with being in any of these groups. While I wish I was able to connect with and help 100% of the athletes I come in contact with, that’s not how the world works. Just know that my goal is to live in that middle space where:

  • People enjoy working with me
  • Athletes feel like I’m there to help them
  • No one ever feels attacked, picked on, or criticized
  • I’m equipped with tools to actually add value in a meaningful way

HelpAllMeme

As a coach, it’s important to know your audience and to tailor your approach to each person individually. In a class of twenty athletes, you may need to exercise twenty different coaching styles. Effective communication should be the primary goal in order to strive for success; both in the gym, and everywhere else.

Don’t spend years coaching the same way. Learn new cues, try new approaches, and check to see if what you’re saying actually registers with people. Saying the same thing in a slightly different way can create a major breakthrough for someone. Keeping the lines of communication open and regularly checking in with your athletes not only gives you a current update of who you’re working with, it can also show people that you actually care. While we’re personal trainers, we’re also a special kind of therapist! Sometimes, just showing someone that you care about them is enough to make their day.

Our most important job is keeping our athletes as safe as possible. If we’re able to create meaningful relationships and help foster positive change in their lives, that’s icing on the cake!

(HUGE shout-out to Heather for helping making Photoshop magic out of my silly idea!)

The 2018 Open is coming – Re-Do, or Re-Don’t?

Posted: January 12, 2018 in CrossFit, Training
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One of the strangest phenomenons I’ve noticed about the CrossFit Games Open, is that the trend of wanting to “redo” workouts to improve one’s score exists with both beginners and CrossFit Games athletes alike. Today’s post is on the motivation behind the do-overs. WHY do people choose to put themselves through the same torture they just experienced, with only a few days (if that) between attempts?

***Before we dive in, let the record show I am 100% one of those people who typically retests!***

In my experience, athletes will typically retest the Open workouts for one of a few reasons:

  1. “On the Bubble”– These people find themselves right on the cusp of those who might qualify for Regionals. (Or at least they think they’re on the bubble…) It’s so crazy to think that over 5 the course of workouts ONE SINGLE REP could be the difference between making it, or not making it, to the next phase in this worldwide competition.
  2. Beat Friends– Here’s something that you might find hard to believe: CrossFitters are typically very competitive people! That means if you go head-to-head with your friend and they beat you by a few reps, you only have one option: Redo the workout, beat THEIR score by a few reps, and defend your family’s honor! Am I Right? Obviously.
  3. Type-A / Perfectionists– These folks “shouldn’t have set down the bar” with only 5 reps to go. They “could have rowed” just a little faster. That chalk break “wasn’t really necessary” at the end. We know, we know. We all feel that way. Just because you could have squeezed out a few more reps during round 4, though, doesn’t mean you need to do the workout again.
  4. Leader-boarders– A lot of times, these people don’t even know why they do workouts over! They’re not going to qualify for Regionals. They casually work out a few times per week to stay in shape and hang out with their friends. The Open is just a fun few weeks out of the year, then it’s back to normal. Yet for some reason, going from 2,528th in the Region to 2,194th in the Region on workout 3 makes them feel a lot better about themselves. Improving a mostly (completely?) irrelevant ranking usually isn’t worth putting your body through doing 200 deadlifts at 225lbs in 48 hours! Be smart. Train safe. Recover adequately. Repeat. As one of my friends used to say: Don’t Let Ego Be Your Amigo.

If you’re one (or more) of the people above,  I’m not here to judge you! I have done nearly every single Open workout (since the Open was a thing) more than once. Nearly every single one! From the list above, I’m a ‘Reason #3’ person.

For MOST of us, though, please remember: Your score on an Open workout doesn’t really matter!

I’m serious. That’s not meant to hurt your feelings. In fact, it’s meant to encourage you to NOT hurt yourself! CrossFit is hard. The Open workouts typically make us push even harder. That means that doubling or tripling down on the stress you’re putting your body through will take more out of you than if you just did them once. Decide if it’s really worth it to give it another go.

After all that, if you still decide to retest workouts each week, more power to you. The only thing I want you consider is: Why?

If the risk (of being too fatigued, getting hurt during your attempt, the frustration if you don’t do better) outweighs the reward (a few higher spots in your ranking and a higher score?), maybe sit it out. To truly perform at your best during the Open, it takes months of training and preparation. Retesting because your body just knows where the pain hits doesn’t necessarily mean you’re any more fit, either. These workouts were designed to be one-and-done. When it’s Game Day, you typically don’t get a second shot anyways!

Finally, let’s address the elephant in the room about “Reason #2” people. I know you love competing with “so-and-so” at the gym. Maybe they know it, and you push each other every day. Maybe you’ve never even met them, but you always see their times and scores on the whiteboard. And just maybe, they’re your “Gym Nemisis”… the person you HAVE to beat or it ruins your day. Our competitiveness in this fitness thing can quickly turn into something negative. Instead of wasting energy being mad that someone beat you, criticizing them and making up “excuses” as to why they beat you, maybe this is the year you can just be excited for everyone! Positive and encouraging energy in a gym is so contagious! Unfortunately, so are those people who sit in the corner scowling because someone beat their score. You know, at the end of the day, they might just actually be better at exercise racing than you are in those particular workouts. Guess what? It’s ok. Don’t lose sleep, or friends, over a stupid competition!

All that said, I’ll still likely redo some of them. So, there’s that.

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My 2018 New Year’s Resolutions – 1/12

Posted: January 11, 2018 in CrossFit, Nutrition
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I am typically not a fan of the concept of New Year’s Resolution. Why? Because I don’t think you need it to be a new year on the calendar to commit to making improvements in your life. Also, it’s far too common to have the majority of people come out strong in January with their steps to get better, only to completely lose progress by February or March. This same pattern, year over year, leads to so many Americans approaching the topic of resolutions with so much cynicism that some people are actually laughed at when they tell others’ about their goals. Not cool.

What I’ve noticed is that while it’s easy to SAY, “I want to x, y, or z,” in January, it’s much harder to stay the course without someone to help keep you accountable. An “Accountabilibuddy,” if you will. The first time I ever heard that term was in an episode of South Park, but since then I’ve seen it all over. Instead of just having a friend, family member, or spouse to tell your goals to, this person is tasked with specifically holding you accountable for goals that you’ve set. It might be random check-ins, or maybe a well thought-out action plan with timelines. The point is, you have someone to answer to along the way.

THAT SAID, instead of just sitting back and telling YOU to be more accountable to your resolutions, I’m going to double-down and hold myself accountable to some, too! Each month, I’ll update my list, and you can all be a part of making sure I’m sticking to my goals! Here goes nothing…

Tom’s 2018 New Year’s Resolutions:

  1. Create at least 25 posts per month on my blog – This can include multiple posts on the same day, and can even be a simple re-blog of something else I’ve seen. (Stretch Goal- One post per day)
  2. Read at least one book per month – Reading a kid’s book to my (soon-to-be) 5-year old neice? Counts! haha, not really. But, there is no minimum page requirement, just as long as it’s a complete body of work from start to finish. (Stretch Goal- If applicable to health and wellness, include a brief review and summary of the book here on my blog)
  3. Formal Continuing Education – My goal is to obtain TWO new Certifications this year. The first, is a Nutrition Certification. The second, my CrossFit Level 3 Certification. I’ve talked about getting both of these for years. Now, it’s time to talk less and do more.
  4. New Adventures – Once per month, I’d like to do something for the first time. It can be trying a new restaurant, taking a new fitness class, seeing a band perform live for the first time, or visit some place I’ve never been before. Anything goes! I think we do this more often than we think, but by keeping track, it will serve as a fun reminder of how often we step our of our comfort zone. (Stretch Goal- More than one new thing per month)
Accountabilibuddies

Let’s be there for each other!

What do you say, friends? Is anyone with me? Anyone else want to put themselves out there and let our community hold each other accountable? Let me know!

Moment of Awesomeness: 1/10/18

Posted: January 10, 2018 in CrossFit, Media, Training
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Arthur Boorman’s story is incredible. I first saw the video below years ago, and just had to write about it on my blog. Arthur was a disabled veteran of the Gulf War for 15 years. Through years of being a paratrooper, his knees and back slowly started to deteriorate. After gaining a lot of weight, he was no longer able to walk without assistance. Doctors told him he would never walk without support again.

One day, he came across an article that talked about famous professional wrestler, Diamond Dallas Page, and how he had been practicing Yoga. The article inspired Arthur to give it a shot. As you can imagine, the road was a rough one. Progress started slow and he fell often. But he never gave up. DDP took interest in his story, and began communicating with, encouraging, and supporting Arthur through his journey. He ended up losing 140lbs in 10 months, and just a little bit more physical independence!

Watch the awesome video below, share it with someone you know who might need a little pick-me-up, and remember… through consistency, discipline, a strong support network, and a well-thought-out training program, so much is possible!

… I swear every time I watch this. Every time! I’m not crying, YOU’RE crying!

The 2018 Open is coming – Cheering Section

Posted: January 9, 2018 in CrossFit, Training
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It’s time for me to go ‘Uncle Rico” on you for a minute…

It was the final event of a two day CrossFit Competition. I was basically in a tie going into the final event. My friends who were there lined the “competition floor,” which in this case happened to be a pool deck, prepping to cheer me on. The head judge yelled, “3, 2, 1, GO!” and we were off.

When I work out, as much as I’ve tried, I typically don’t enjoy myself. I haven’t mastered the Annie Thorisdottir yet, where I can smile throughout the suffering. So often times mid workout, it probably looks like I’m crying. (Spoiler Alert: I probably am!) Even worse, I don’t love being the center of attention (believe it or not), so when a bunch of people are standing around watching my suffering, I’m even less comfortable! I think it’s because I wish I could be faster FOR THEM, and get frustrated with myself. Ridiculous, I know!

So the workout starts and I’m neck and neck with the other guy. Halfway through the event, we’re still going rep for rep! At this point, “THE SUCK” starts to hit. My muscles scream and all I want to do is slow down. Those friends who are cheering me on are right next to me. One of them in particular started to scream the things that most CrossFit fans yell… “Dig Deep!” and “Pick It Up” and “3, 2, 1, GO!” to keep me moving along. The other people around were just saying things like…. “You got this, Tom. C’mon.” After hearing, “YOU HAVE TO GO NOW! GOOO!” for the last time, I couldn’t take it anymore.

Mid workout I turned to that person, gave them a death stare, and stared back down at the ground trying to regain my composure enough to keep going. Seconds later, I heard other friends in that group chuckle to each other and say, “Did you see that LOOK?! Oh man, he is NOT happy!” Typing that story makes me laugh pretty hard. Why? Because I was so ungrateful and selfish that I WASN’T appreciating friends trying everything in their power to encourage and support me. I was exercise racing and was so caught up in my own brain, that I couldn’t have just been flattered and honored that so many of my close friends chose to be there in my corner.

Why tell that story? Well, it’s because the 2018 is coming!!

That means that in a few short weeks, thousands of people worldwide are going to care a little bit more about CrossFit. They’re going to register for the CrossFit Games Open, and once (or twice?) per week, they’re going to throw down in their garage or at their box with a few dozen of their friends. The music will seem just a bit louder, the cheers will be a little bit more passionate, and the pain cave will be a little bit deeper. It’s just how it goes.

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Photo Cred: carrotsncake.com

But yesterday, while I was finishing a workout alone, some friends in the gym were cheering me on. I couldn’t get myself to push anymore, but the “Pick up the bar, Tom” I was hearing was starting to upset me again. “I can’t pick it up!” I’d say to myself. The “C” word that I always yell at my athletes for saying to me. Can’t. “You CAN, don’t tell yourself you can’t!” Afterwards, one of my friends walked up to me and said, “I just realized, I don’t know the type of encouragement you like.” What an awesome question to ask!

JonMoffitCheering

Photo Cred- DenverPost.com (also, hi friends!)

As the Open approaches, have that conversation with your friends, training partners, and classmates. Some people want and NEED the crowd in their faces SCREAMING AT THEM to Pick Up the Bar! Some people just want positive and encouraging support from their friends. Others want to be left alone. By talking about that with your crew, you help ensure that when the clock starts counting, you’re in a position to be as supportive as possible to those you care about. At the end of the day, that’s what I always strive to do. In every aspect of fitness, what works for one person might not work for another. Even though it’s “just a workout,” it can have a much more profound impact on someone else than you might realize. Don’t lose a friend because you yelled at them when they had 5 Wall Balls to go…. or because you didn’t, when you were just trying to help!

The Open is almost here, friends. Start getting excited!

p.s.- Once I regained feeling in my body and got oxygen back in my brain after that event I talked about above, I apologized for being a jerk to the friend that cheered me on, and thanked them for being there for me!

Inspired.

Posted: January 8, 2018 in CrossFit, Training
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I typically aim to add value to the lives of others. I tell myself that those who know me feel they can rely on me in times of need, and that they are comfortable being vulnerable in moments of emotional turmoil. I aim to approach both people and scenarios with an open mind and a willingness to engage in unbiased dialogue without judgement. Yet on this blog, which I’ve run for years, I have typically chosen to stay away from subject matter that can be perceived as controversial.

As the first week of 2018 comes to an end, I’ve felt a strong sense of obligation to stop holding back. Stop pulling punches. START being more vulnerable, myself. While by and large, this blog is meant to be about fitness, my desire to help people become healthier, and my affinity for impressive feats of human performance, this blog also serves as my voice. The words I type represent my persona, and while I’d love to be viewed as a valuable and positive resource, I also would like my “reputation” to be associated with words like bold, unapologetic, and empowering.

Last night my brother sent me a text telling me that Oprah gave an incredible speech during the 2018 Golden Globes as she accepted the Cecil B. DeMille Award. Thankfully, we live in a time where seconds after receiving his message, I was already able to find the speech on YouTube. Thank you, technology!

Let me preface this next part by admitting that I am the type of person who cries at the end of animated children’s movies when “puppy” who ran away is brought back from from the shelter by mom and dad, while little Susie was crying in her room thinking she’d never see her best friend again. Cue slow motion running towards each other, cue me pretending to cough to give myself an excuse to bring my hands up to my face to dry my tears. REGARDLESS….

Watching Oprah’s acceptance speech literally left me speechless. Not only was I choked up with emotion, but as soon as it was done I turned the TV back on and could only muster a, “… wow….” from under my breath. Here’s the thing, Oprah is an incredible public speaker. But we knew that already. The stories we’re hearing about discrimination, misconduct, and abuse are disgusting and appalling. But most (decent) people agree on that, too. The reason I think her particular speech resonated with me so much is that what we’ve seen over the past few months truly has the makings of an entire culture shift.

The discrimination towards women in the workforce has got to stop. The abuse of power (typically by men in leadership positions in this particular case) has run rampant in many ways since…. basically the beginning of our society. But what’s happening now, today, during our lifetime, is individuals are standing up to defend themselves. Those who are discriminated against or abused based on gender, ethnicity, nationality, sexual orientation, religious beliefs, disabilities, and so many more areas, are beginning to not only get, but hold the attention of larger audiences. In those audiences, more and more people are building the courage to stand up and fight alongside those who have been wronged for so long. Strength in numbers in the fight for the greater good is beginning to create headway for fundamental change.

There have been well-written speeches throughout the years that motivate and inspire meaningful change. This is has the power to be one of them. There are also individuals out there who are already calling for Oprah to run for president. While I understand the passion with which those claims are being made, there’s a lot more to being a president than having a moral compass and striving to improve the current state of affairs. But politics aside, I hope that people who watch the video below can view it from an even broader perspective than “men discriminating against women” for one reason and one reason alone.

While those specific injustices need to come to an end, there are countless others that deserve just as much change and reform! I’m writing this post to offer my support for positive change. I’m writing this post to thank people like Oprah who have the courage to stand up and refuse to sit idly while the corrupt few around them benefit from the intentional hurt and mistreatment of others. And I’m writing this post to let you know that I am here to be a positive agent for change.

Yes, this blog is about fitness most of the time. But sometimes, I’ need to use my voice to discuss things that are more important than a funny dog video or some athletic accomplishment. Thank you for taking the time to read this. I really appreciate it.

-Tom 1/8/18

Sunday Status Update: 1/7/18

Posted: January 7, 2018 in CrossFit, Training
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The “Sunday Status Update” will give me a chance to update everyone on what’s been going on with me, share anything I’ve got coming up in the next week or so, and give my readers the opportunity to update me on what’s going on with YOU!!

This “Accountability” thing helps me a lot. If I tell both people who read my blog what I’m hoping to do, at least one of them might call me out and make sure it happens! So, thanks for you help, mom 🙂

Last week:

  • Fitness- Deadlifted 400lbs x 3 reps + Push Jerked 255lbs x 3 reps and felt strong for both. Completed one workout – 3 Rds of 15 Pull-Ups, 12 Burpees over Barbell, 9 Squat Cleans (135lbs) – in 8:15 and did all pull-ups unbroken, which was nice.
  • Home- Installed my first outlet in the garage, didn’t burn down the house, so that was nice! Also used our new Power Washer for the first time to clean the garage and the driveway. Power Tools.

This week:

  • My challenge is to complete TWO “The 2018 Open is Coming” posts, to start preparing people for what to think about before the end of next month!
  • Hoping to work out 4 days between Monday and Friday, and be in bed by 11 at least one night.
  • I am going to start reading my first book of 2018.
  • Prepped a bunch of food this week, so I want to make sure I bring enough food to eat lunch no matter where I am Monday through Thursday!

What’s going on with all of you? Let’s be “Accountabili-buddies” together!

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