Moment of Awesomeness: 3/21/11

Posted: March 21, 2011 in CrossFit, Training
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I have never wrestled a day in my life. I can only imagine the discipline and intensity that goes into becoming a good wrestler based on my years of 5+ hours a day of swimming.

There comes a time, though, when you realize an athlete just “has what it takes” in their sport. One of the more recent times that I’ve seen that kind of complete dominance is when I watch Usain Bolt run, at any distance.

Well, now I’ve found that dominance once again, and it’s in a 5-year old wrestler. FIVE years old. I would put ANY AMOUNT OF MONEY on this kid taking me down and pinning me in 10 seconds or less. This is unreal stuff.

I have a question for the birthday boy, Ricky Frausto Jr. (who is also a trainer at CrossFit Omaha), and other wrestler friends… How does someone get this good at such a technical sport at that age?!

The Numbers: 3/20/11

Posted: March 21, 2011 in CrossFit, Media, Training
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Andy and Jamie came through for today’s Sunday Funday. Today’s workout would consist of Rowing, Kettlebell Swings and Ball Slams! All three of those movements, when done most effectively, require a very “violent” extension of the hips in order to move whatever the stimulus, as efficiently as possible.

With rowing, really leaning back to reach full extension ensures that the fan is spinning for as long as possible, is key. On the ball slams, keeping that chest high when picking the ball off of the ground (like a deadlift), guarantees that we’re “deadlifting” the ball and not lifting it with a rounded back. Finally, for kettlebell swings, getting full extension on the hips helps to send that KB overhead through momentum. When that happens, we really don’t need to “pull” the weight up in the air at all. The best part about these “cues” is that almost every single athlete can instantly tell when they do these movements “right” v/s “wrong”. The right way is simply easier!

Workout of the Day:
1000m Row / 21 Ball Slams / 21 Kettlebell Swings / 500m Row / 15 Ball Slams / 15 Kettlebell Swings / 200m Row / 9 Ball Slams / 9 Kettlebell Swings

Now, as you watch the videos from today, before anyone loses their mind… USUALLY the expectation is to catch the Ball Slams on the bounce in order for the rep to count. Today’s workout did not require that portion of the movement, so they were both doing them correctly!

Athlete Results:
Jamie (40lb Ball / 16kg KB)- 16:17
Andy (30lb Ball / 12kg KB)- 14:41

Drive Time with Smashby?!

Posted: March 20, 2011 in CrossFit, Media
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Alec Hanson called out his “Drive Time with Alec” viewers and challenged them to complete a “Drive Time”-like taping of their own.

If you’ve been following this blog for the last few months, you’ll know that Alec and I have had a pretty good back-and-forth dialogue, so I decided to take him up on the offer.

Do you guys see any benefit to a segment like this?

Basically it would become an “Ask Tom” segment to the blog. You would be able to send me topics via Facebook or through this blog, and then I would reply in video form instead of just a written post.

FEEDBACK, please! 🙂

Also, if the desire for this is out there, I need a name better than “Drive Time with Smashby.” It’s too much like Alec’s, and when I get more YouTube subscribers than him (*cough*cough*, subscribe to my channel), I want the name of my “Series” to be more original.
(What I mean by that is, no one can replace Alec Hanson, and I want to find my own niche out there!)

Let me know what you think, ladies and gentlemen!

2011 CrossFit Games: Week One Workout

Posted: March 20, 2011 in CrossFit, Media, Training
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So yesterday was the day that most of the athletes on the CrossFit Lakewood Competition Team completed the first workout for the 2011 CrossFit Games Open.

There were three full heats of competitors, and the energy was really high! After the dust settled, I think we were all very relieved to have the first week’s event over with.

A few hours later, though, they announced that the Week 1 Deadline had been pushed back one week.
I asked this in my last post, but am curious what you guys think:

Is it worth trying it again at some point this week to better our scores?!

I only filmed my heat (to check my form) of the workout, but if Orion puts together a video of the event, I’ll post it on here! For now, I’ll toss in a few pictures from Saturday, courtesy of Megan and Rachel!

CFLW Week 1, CrossFit Games Open, CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, CrossFit Lakewood Competition Team

Most of the CFLW Competition Team!

CFLW Ladies, CFLW Week 1, CrossFit Games Open, CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, CrossFit Lakewood Competition Team

The ladies doing work, and their cheering section!

Tom and Ben Snatch Week 1, CFLW Week 1, CrossFit Games Open, CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, CrossFit Lakewood Competition Team

Me and Ben going for the full lockout

2011 CrossFit Games: Week 1 Extension

Posted: March 20, 2011 in CrossFit, Training
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Well, for all of you who were rushing to fit in the Week 1’s workout, relax. You now have another week to get it done! Apparently, due to the website issues with trying to get people registered, CFHQ is giving everyone one more week to get themselves squared away.

If you already did the workout, will you try it again to better your score? Let me know.

Here’s the direct post from the Games Website:

“You now have an extra week to register and nail the Week 1 workout. All the rules are the same, but we are now allowing you until Sunday, March 27 at 17:00 PDT, a full extra week, to perform your workout and submit your results. As always, you are welcome to repeat the workout any time before the deadline if you think you can do better. The Week 2 workout will be announced on Tuesday, March 29 at 17:00 PDT, with the submission deadline Sunday, April 3 at 17:00 PDT (again, this is Week 2).

There are over 20,000 athletes registered to compete in the CrossFit Games Open. That is a historic number, both for the CrossFit community, and for online athletic competition in general. We want to be 100% sure that everyone gets to compete with fair terms. There have been too many problems with registering, the leaderboard, team creation, and account management. Our IT and support teams are working around the clock to respond to your questions and fix these bugs. They have made significant progress, but not enough.

This new deadline will give everyone enough time to make sure that they are registered to the site, assigned to the right team, and correctly submitting their performances. We hope that you take advantage of this time to participate fully in the Open.”

We’re back!!

Posted: March 20, 2011 in CrossFit
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Alright, folks. Thank you for your patience these last 4-5 days while I moved into my apartment.

Today marks the first day that I am back at it, and will be returning to the blogging world more excited than ever! Be ready to interact, folks. It’s gonna be awesome!

Moment of Awesomeness: 3/17/11

Posted: March 17, 2011 in CrossFit, Media
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Happy St. Patrick’s Day, everyone!!

I wish I could say I had something to do with the execution of this video, but sadly, I do not.

Either way, be sure to celebrate in your own way today! (I hope you’re all wearing green at the very least)

Blog Update

Posted: March 17, 2011 in CrossFit, Training
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Friends,

You have not seen a real post in a while. The reason is that I am moving apartments, so the last few days have been REALLY busy.

I promise that as soon as I am any kind of moved in at my new place, I will get the posts caught up.

Thanks for understanding!

(In the meantime, keep telling your friends to Subscribe to my YouTube channel!! I’m at 13 folks now. Alec is going to have me recording some discussions that I will share with all of you! Subscribe and pass it one, please!)

The Numbers: 3/14/11

Posted: March 15, 2011 in CrossFit, Media, Training
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Today should have been called “Main Site Monday.” Orion liked the workout that was posted on the CrossFit website yesterday, so he let all of us give it a shot. Simple movements (wall balls and pull-ups), ten reps each, a seven-rounder. Ready, go.

Workout of the Day:
Strength
Overhead Squats

WOD
7 Rounds for Time-
10 Wallball shots / 10 Pull-ups

Athlete Results:
Strength
Jamie- 115lbs x 3 reps

WOD
Lucas (10# Ball / 2 Bands)- 12:52
Jamie (20# Ball / 2 Bands)- 13:04

The Numbers: 3/13/11

Posted: March 15, 2011 in CrossFit, Media, Training
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Sunday Funday is back! Ben, Andy and Jamie showed up on the first day with an extra hour of daylight of 2011.

The workout introduced a new exercise to some, with “Knees to Elbows”, or an appropriate modification of that movement. What became very clear early on in the workout, was that without a tight core, these things are much more difficult to do! Tight core, people! 🙂

Workout of the Day:
4 Rounds for Time-
200m Run / 15 Wall Balls / 10 Burpee Box Jumps / 5 Knees to Elbows

Athlete Results:
Jamie (20# Ball)- 20:31
Ben (150m Run / 6# Ball / 5 Burpee Box Jumps / Hanging Knee Tucks)- 15:57
Andy (14# Ball / Hanging Leg Raises)- 17:02

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