Smashby's Training Blog

2011 Colorado Open – Event Registration!

Posted: May 2, 2011 in CrossFit, Media, Training
Tags: 2011 Colorado Open, Colorado Open Registration, Cross Fit, CrossFit, Front Range CrossFit, Smashby Training

The 2011 CrossFit Games Open found so many athletes competing in their first-ever CrossFit Competition! And whether you’ll admit it or not, you had an AMAZING time!

Good news, the next Colorado Event is here!!! The 2011 Colorado Open will be on August 27th and 28th at Front Range CrossFit. I am pasting their blog announcement below so you can read about the event.

EVERY EVENT WILL BE SCALEABLE, so there are no excuses for why you all shouldn’t sign up. This is also the next chance for us, as CrossFit Lakewood, to show up in huge numbers to a CrossFit event and have a great time together! Click on the Title Link below, follow it to the Front Range CrossFit website, and REGISTER!!!

This event WILL sell out fast.

The 2011 Colorado Open, August 27-28th
The Colorado Open is now in it’s fourth year. We are extremely excited to host it again in 2011.

We are holding the 2011 Colorado Open on August 27th and 28th. Individual entries will be $85 per athlete. There are 180 individual spots.

Last year, we started with 125 individual spots. Due to the demand, we then upped it to 150 and then again to 180. That number, 180 athletes, is how many spots we will have again this year. We cannot increase that number without cutting down the number of workouts per athlete. Cutting the volume down is not something that we are willing to do. I believe doing that many workouts in one weekend is a big part of the challange of the event.

So please do not procrastinate this year. If this is an event that you really want to do, please register early.

Any CrossFitter can register as an individual, be scored as an individual, and compete for the individual title. That CrossFitter can be a member of an Affiliate, workout in their garage, at 24-Hour Fitness, etc. There will be a total of 5 workouts over the 2 days. For those of you that competed at the 2010 Colorado Open, the individual competition will be very similar to last year’s Open.

The individual workouts will be able to be scaled for anyone’s ability level.

These are the MAX weights we will use for the listed exercises. We may use lighter weights.

Exercise Weights
Deadlift 255/165 lbs
Back squat 225 / 155 lbs
Front squat 165 / 110 lbs
Power clean 165 / 110 lbs
Squat clean 165 / 110 lbs
Jerk 135/95 lbs
Overhead squats 115/75 lbs
Power snatch 115/75 lbs
Squat snatch 115/75 lbs
Thruster 115/75 lbs
SDHP 115/75 lbs
Ball Slams 45 / 30 lbs
KB snatch 24 / 16 kg
KB swing 24 / 16 kg
Pullups Chin over
Jumps Yes
Wall Ball Yes
Burpees Yes
Dips Yes
Odd objects Yes
Double unders Yes
Rowing Yes
Running Yes
Tires Yes
Muscle-ups No
HSPU No

Drive Time with Smashby #17

Posted: May 2, 2011 in CrossFit, Media, Training
Tags: Cross Fit, CrossFit, CrossFit Lakewood, Drive Time with Smashby, Mental Toughness, Smashby Training

I had a question asked by Rachel about Mental Toughness during workouts, and how to improve that part of your performance. I asked if she meant toughness in life, and she specified that she meant from 3, 2, 1, GO until the workout is over.

How do people “shut off” their brain and push through the pain? I’m very curious to how people approach this topic, so I’m really hoping to get some discussions going in the comments.

How do you get mentally tougher during your workouts?

The Numbers: 5/1/11

Posted: May 2, 2011 in CrossFit, Media, Training
Tags: Cross Fit, CrossFit, CrossFit Lakewood, Results, Smashby Training, The Numbers, Training

So it turns out Sunday Funday workouts are so fun, I take more videos during those classes. The warm-up, the workout and the post-workout fun, everything!

The movements today were simple: Run. Jump. Throw. Push. That’s what’s so cool about CrossFit, the simplest movements can still produce incredible results when paired with intensity!

First things first… as the weather is starting to get nicer outside, we’re going to get better at running. To me, running is one of the most fundamental human skills to have, and being a more proficient runner can produce a lot of power and increase endurance significantly! What? You want to do some sprinting drills? Ok.

Men, go!

Now the women!

Relay time!

Now that the legs are warmed up, let’s get the arms warmed up, too!

Workout of the Day:
4 Rounds for Time
400m Run / 15 Squat Jumps / 15 Ball Slams / 15 Push-Ups (Hand Release)

I said Thumbs Up if you’re having fun…. not too many thumbs?! 🙂

First run done, now let’s do some squat jumps.

What about Ball Slams? It was the first time some people had done these, yet people were still catching them on the bounce. THAT is impressive!

Towards the end of the workout fatigue starts to set in. Great finish though, everyone!

So my friends at CrossFit LoDo have something they call “Dessert”. When the main workout is done, sometimes there will be some “Extra Fun” to be had. I TRIED to have the Sunday Funday say “We Love Dessert” when the fun started…. as you can see, we need to work on our performance! 🙂 Either way, CF LoDo, that’s for you guys!

What WAS this dessert, you ask? It was a max plank-hold!

CrossFit, CrossFit Lakewood, Smashby Training, Sunday Funday, plank holds

Tight Cores!

The person who was able to hold themselves in a plank position the longest won a pretty sweet prize…. to pick one of the three movements that will be featured in NEXT WEEK’S Sunday Funday Workout. Quite the honor, I know! And the winner is…..

Since Andy won, the movement he chose: REST

Everyone laughed, but that’s fine! So, as part of the workout for next week, there will be “mandatory rest” worked into it. Congrats on the win, Andy!

The best Sunday Funday crew in the world continues to grow… 11 strong this week!!!

CrossFit, Smashby Training, Sunday Funday, CrossFit Lakewood

BOOM! 11 Strong for Sunday Funday!

Results for those of you interested:

CrossFit, SmashbyTraining, CrossFit Lakewood, Sunday Funday, Results

Feel free to leave any Workout notes in the Comments section!

Sunday Funday “Request Line”

Posted: May 1, 2011 in CrossFit, Media, Training
Tags: CrossFit, Smashby Training, Sunday Funday

We’ve talked about the song requests for Sunday Funday for the last few weeks, and there have been quite a few suggestions!

Tonight in class I asked that more people (who actually attend Sunday Funday) get involved in making suggestions of THREE SONGS of their choice. I will start to compile your requests into the EPIC SUNDAY FUNDAY MIX!!

Go ahead and leave a comment with your three songs if you haven’t yet!

(Kip, you’ve reached your quota of recommendations for Round 1!)

🙂

Hot Tub “Drive Time” Machine

Posted: April 30, 2011 in CrossFit, Media, Training
Tags: Cross Fit, CrossFit, Drive Time with Smashby, Hot Tub Drive Time Machine

Clever name? Yeah, I know.

The Numbers: 4/27/11

Posted: April 30, 2011 in CrossFit, Media, Training
Tags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training

The CrossFit Games Open are still going on, and it’s Wednesday. That means that tonight’s CrossFit Lakewood workout was 11.6! Here is the link to the page that explains the workout in it’s entirety.

After Chrissy lead the group through an awesome warm-up, I wanted to get some heart rates up just a little bit. Below you can see the two CRASH AND BURN sprints I had them do. The goal was to literally run as fast as you could, rest about 30 seconds, then do it again. Great job, everyone!

Will is Fast.

Strength portion for today was Front Squats, and form all around the gym looks incredible. So cool! Once those were done, it was time to hit the Workout of the Day!

Workout of the Day:
Complete as many reps as possible in 7 minutes following the rep scheme below
3 Barbell Thrusters (100lbs / 45kg) / 3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg) / 6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg) / 9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg) / 12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg) / 15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg) / 18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg) / 21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Jamie did his FIRST EVER Workout with ALL unassisted pull-ups last week. This was a HUGE accomplishment for anyone (GREAT JOB, JAMIE!). But then what does he do today? He did the ENTIRE workout… with full CHEST TO BAR Pull-Ups. AMAZING!

It was a big day for Alon, too. Not only is he getting stronger by the day, but he had his first “Post-WOD Destruction” picture taken of him when the workout was done.

Welcome to the family, Alon! Looking TOUGH!

CrossFit, CrossFit Lakewood, Smashby Training, AlonDestruction

Alon - Post-WOD Destruction!

Drive Time with Smashby #15

Posted: April 28, 2011 in CrossFit, Media, Training
Tags: CrossFit, Drive Time with Smashby, Smashby Training

Getting a little serious today. What do you think?

The Numbers: 4/25/11

Posted: April 27, 2011 in CrossFit, Media, Training
Tags: Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, Denver CrossFitters, Results, The Numbers, Training, workout

Happy Canadian Easter Monday!! No?….. ok, I tried.

This was a really fun workout today! I normally don’t particularly like Box Jumps OR Sumo Deadlift High Pulls, but I really enjoyed this WOD. The decreasing numbers per round, and the “relatively” light weight of the SDLHP made it easier for a lot more people to go “Prescribed” than usual and really push themselves!

As for the Strength Portion… people are starting to get STRONG! Watching the crew pull weight is getting more and more impressive. Hopefully you guys can feel the gains, and are as proud of yourselves as the coaches are of you!