July Blog Update!

Posted: June 30, 2011 in CrossFit, Media, Training
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Friends.

I know most of you have noticed, and surprised none of you have commented to me, that the blog has slowed down a bit over the last 6 weeks or so…

Two friends (Orion Tulchin and Greg Walker) and I recently started a company, Renegade Fitness, and lots of other opportunities have been popping up, so life has been absolutely insane for me!

You know what, though? Excuses are like butt-holes; everybody has them. Pardon the graphic analogy, but it’s true. I can say, “there’s not enough hours in the day” all I want, that’s not going to change anything. I am trying more and more to live my life under MY terms and realizing that I can do anything I put my mind to. It’s time to reprioritize and “Git ‘er done“!

July 1st is tomorrow and I am promising you right now, the supporters of my blog, that we’re going to be back in full swing!

This weekend, results posts from the last week or so are going to be written and their videos will be shared. In the coming weeks I have another GOAL CRUSHERS post, an AMAZING Success Story post about two of our very own (plus one from a NON-CFLW athlete), some Recipes to share with you and a whole lot of AWESOMENESS! I’ll also write a post explaining Renegade Fitness, where it started and why Greg, Orion and I are so excited to have taken this venture together.

You guys really are the best, and I hope that you feel more connected to this blog once more. We had a ton of momentum and interaction going, and I hope to blow that out of the water starting in July! Keep this thing a dialogue, and let me know what you’re looking for from me.

We’ll be talking soon!

-Smashby

Moment of Awesomeness: 6/23/11

Posted: June 23, 2011 in CrossFit, Media
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The votes are in… life is awesome. You win.

The Numbers: 6/20/11

Posted: June 21, 2011 in CrossFit, Media, Training
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Today, we lifted for heavy 1-rep maxes on Squat Cleans as the strength portion of the class. Christian decided to pick up 275lbs off of the ground. It’s not a big deal… but it kind of is!

Orion said that over 85% of our athletes hit new PR’s today (including yours truly)!! Awesome job, team!

Workout of the Day:
Strength
Squat Clean 5×1 @ 85% then 5×1 establishing a new max.

WOD
As Many Rounds as Possible in 10 Minutes
5 Power Cleans / 7 Burpee Pull-ups

Nothing like tossing up 205lbs a bunch of times if you’re CC. So many athletes went big on the weight for their Power Cleans. Great job, everyone!

Then it was onto the Burpee Pull-Ups for 7 reps per round.

Now the highlight of the day for me. Annie has only been CrossFitting for a few months, but please do me a favor and look at this form on her Power Cleans!! SO awesome. 🙂 She is making so much progress in so little time. Great job, Annie!

The Numbers: 6/19/11

Posted: June 21, 2011 in CrossFit, Media, Training
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Welcome to the Father’s Day Edition of Sunday Funday! Oh, I guess most people are still out celebrating the holiday, huh? It’s alright, our crew that showed up did an awesome job!

I decided to introduce the crew to a relatively simply LOOKING workout tonight, on of CrossFit.com’s “Girl” workouts, Barbara (and for the record, I did NOT pick that day’s Barbara posting because Nicole Carroll is in it….).

Workout of the Day:
“Barbara”
Five rounds, each for time
20 Pull-ups / 30 Push-ups / 40 Sit-ups / 50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds.

It looks simple enough on paper, huh? Well, in the interest of time, I only had the crew do THREE Rounds of Barbara. Before we even started, I cautioned and challenged everyone to not come out swinging, and to try to maintain the same

Results were AWESOME. You folks did an awesome job of really pushing hard at the end!
(Results picture coming soon!)

The Numbers: 6/16/11

Posted: June 21, 2011 in CrossFit, Media, Training
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Workout of the Day:
Strength
Weighted Lunge 2×10 warm-up, then 4 x 10

WOD
5 Rounds
10 Toes 2 Bar / 20 Box Jumps (24″/20″) / 30 Sit-ups

Here we see Alon working on his Weighted Lunges. He gets stronger every time we lift, and today, he shows how safely he’s also learned how to bail in the event that weight gets too heavy. Strong work!

Today was an ab CRUSHER. By the time I got back onto the Toes to Bar after the first round, I was already cashed. Did anyone else feel that way, too?

The Numbers: 6/15/11

Posted: June 21, 2011 in CrossFit, Media, Training
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Taking a barbell from the ground to over your head is probably one of favorite CrossFit movements, and tonight, we went heavy!

Also, the new Pull-Ups bars that were installed got put to some good use with some Chest-to-Bar pull-ups!

Workout Of the Day:
15-10-5
Clean and Jerk (155#/105#) / Chest to Bar Pull-ups / 600m Run

Check out Jake, running like a champion midworkout!train

CrossFit, CrossFit Lakewood, Smashby Training, JakeRun

Jake gutting it out in the heat!

CrossFit Blog Central: 6/20/11

Posted: June 20, 2011 in CrossFit, Media, Training
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For the last 2.5+ years, I’ve really improved my tendency to “push” CrossFit onto other people. Yes, as sad as it sounds, this is me pushing it less.

CrossFit Lisbeth took a few seconds today to remind us (me) that it’s not always a good time. In fact, it’s never a good time to spread the word or get somebody else into CrossFit when YOU think it’s a good time. THEY need to be ready.

Ready or Not ~ By Lisbeth

Some folks just are not ready.

For CrossFit, for change, for love, for life, for lots of things new and untried.

Remaining the same is safer, and more comfortable.

Let them be.

What? Isn’t that wrong? Shouldn’t I be telling you to go after them? To pursue them and convince them that this is the best thing for them? That CrossFit will save their life?

Nope.

They have to be ready to take the first step. You can’t take it for them. You can only keep living your life. You can’t live theirs too. Help them if they want your help. Walk away if they don’t.

It will be hard, really hard, but you have to do it. For yourself, and (in a way) for them. People don’t change because you want them to change. They change because they are ready to change.

So, work on the only person you can change: yourself. Live the best life you can. And, if someone asks for your help, give it with all your heart, because now maybe they are ready . . .

The Numbers: 6/13/11

Posted: June 19, 2011 in CrossFit, Media, Training
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After an incredible weekend at Regionals, it was time to get back to the grind. First day back, and it was time to lift some heavy weights!

Workout of the Day:
Strength
Deadlift
3×3 warm-up then 10 x 1 @ 85% or add 10# to last time done
If you do not know your weight on this we will establish a max

WOD
10-9-8-7-6-5-4-3-2-1
Power Snatch / Ball Slam

You’ve all seen posts where I talk about how strong CC is, but today I’m just going to show you the video. Yes, that really is 565 pounds on the bar. Amazing stuff.

Here’s the crew going through the workout of the day. Given that the snatch is a movement that is still very new to a lot of our athletes, I was very impressed with how solid form and technique were today!

CrossFit Lakewood: Updated Tour

Posted: June 17, 2011 in CrossFit, Media
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Well friends, the last time we got a tour of CrossFit Lakewood was when we knocked down the wall and doubled in size. That was only a few months ago, and since then, we’ve continued to grow with the space! It’s pretty exciting 🙂

Check out some of our most recent demolitions, changes and upgrades!! We’ve got a pretty good-looking gym, if we do say so ourselves!

Just for the sake of nostalgia, here is the tour I took of the gym when I started training at CFLW at the end of September 2010 (just last year). The space has come a long way, and we’re all really proud!

The Numbers: 6/12/11

Posted: June 16, 2011 in CrossFit, Media, Training
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Sunday Funday post is jussssst a few days behind. I guess launching a company with two friends will do that to you! Either way… it was an epic day with new faces, rowing outside and full families in the house. BOOM!!

Let’s start backwards and work our way back up to the start. The Sappey men (Ben and Andy) have been training with us for a while now, and just recently, the matriarch of the family (the wonderful Collette) has started joining us on some Sundays! Little sis Emma still hasn’t started training with us, but she is an awesome cheerleader. Check ’em out! You know what they say, right? A family that rows together, stays together! Right? They do say that, don’t they?

CrossFit, CrossFit Lakewood, Smashby Training, Sunday Funday, SappeysRow

Ben, Collette and Andy crush it! Emma cheers!

The workout brought back a movement we haven’t done in a while (Sotts Press) and put a slight variation on a movement we use quite often (Max Height jump burpees). It was also the first TEAM workout we’ve done in a long time!

Workout of the Day:
2 Rounds for Time
20 Calorie Row (each) / 20 Max Height Jump Burpees (each) / 20 Sotts Presses (each)

After the workout was done, of course we had dessert! As a team, try and take as FEW Broad Jumps down and back through the entire gym.

Here’s the catch on this one, though… if you lost your footing on the landing, you had to start over! Check out Greg and Wes going head-to-head. And then…….

It was another super fun day, and I had a great time! THANK YOU all for coming to train on Sunday Funday!

CrossFit, CrossFit Lakewood, Smashby Training, Sunday Funday

June 12th's awesome group! (Alon and Annie helped pose them)

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