Hey guys and gals….
Over the next few years, I’m pretty confident saying that things are going to get real. Something tells me Ring Handstand Push-Ups were just the beginning!
In the words of Wayne and Garth:
“Game On!!!”
2011 CrossFit Games: Possible Movements?
Posted: March 10, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, CrossFit, CrossFit Games
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The Numbers: 3/9/11
Posted: March 10, 2011 in CrossFit, Media, TrainingTags: CrossFit, Results, The Numbers, Training
Today was another installment of “Weakness Wednesday” at the gym. Most people, to my surprise, chose to work on Handstand Push-Ups and Pull-Ups. After we spent about half of the class on those movements, we moved onto the workout.
It was a pretty simple triplet that was centered around fixed time intervals. That meant athletes were to complete 10 repititions each of Wall Ball Tosses, Box Jumps and Push-Ups in 90 seconds. If time remained during the 90 seconds, it was used for rest before starting the next round! If a complete round of all 30 reps was not completed, athletes were still to finish that round, and rest for the remainder of the next one.
Basically, if you moved through all 10 rounds in under 90 seconds each, you were done fastest. If you missed one round, you would finish the 10 completed rounds of your workout 90 seconds later, and so on. This one started to get to people around the 6-8 minute mark. Great effort today, everyone!
Workout of the Day:
Complete 10 rounds of 90 seconds each of-
10 Wall Ball Tosses / 10 Box Jumps / 10 Push-Ups
The New CrossFit Lakewood!!!: Wall Demolition
Posted: March 9, 2011 in CrossFit, MediaTags: CrossFit, CrossFit Lakewood
YESS!!! Orion just put up the video of him and Greg tearing down the wall to double the space of CrossFit Lakewood!! This is so cool. I’m frustrated I wasn’t in town for this demo, I would have been right there next to you guys!
If you haven’t seen my post, complete with a tour of the space around 6 months ago, and just this past weekend after the renovation, click here to see it.
Way to go, guys! The space looks AMAZING! 🙂
Moment of Awesomeness: 3/9/11
Posted: March 9, 2011 in CrossFit, MediaTags: CrossFit, Moment of Awesomeness
Is the Charlie Sheen stuff in the news just outrageous? Yes.
Are the American people focusing on a literally insane celebrity more than important world issues? Yes.
Should “we” probably spend more time trying to improve our own quality of life? Yes.
Did I already buy a Charlie Sheen CrossFit T-shirt? Yes.
Did the Schmoyoho folks crush another “songification” of a real-life situation? (Just like Double Rainbow and Bed Intruder)? Yes.
Watch if you want. If you don’t want to, don’t watch it.
Either way, you’re winning. It’s sort of a Bi-Winning situation we’ve got going on.
2011 CrossFit Games: What are the CrossFit Games?
Posted: March 8, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, CrossFit, CrossFit Games
If you don’t know… now you know! 🙂
Smashby Drops In: SnoRidge CrossFit
Posted: March 8, 2011 in CrossFit, TrainingTags: CrossFit, Results, Smashby Drops In, Trainer's WOD, Training
Ever since I met Tom Nugent and Sean Newbry last October at the CrossFit/USAW Competition, I’ve wanted to go visit them at their home gym, SnoRidge CrossFit, just outside of Seattle, Washington. This past month, I was finally able to make that happen!
Earlier this morning I visited Nadia Shatila and her crew at CrossFit Belltown (video to come soon), and when that was all over I hopped in the rental car and drove out to Snoqualmie (where SnoRidge is located).
Their new gym is beautiful, their Tour Guide (Ashley) is incredibly knowledgeable and I had such a blast there!
Thank you guys SO MUCH for letting me come by. I can’t wait for the next time!!
The Pursuit of Paleo: New Recipe Resource!
Posted: March 8, 2011 in CrossFit, NutritionTags: CrossFit, Nutrition, Paleo, Paleo Diet, Pursuit of Paleo
Thanks to Coach Orion for sharing this link with me!
Elana’s Pantry is an amazing site that provides delicious Paleo and Gluten-Free recipes for free! I have yet to try something on the site, but just ready through some of the meals listed is making my mouth water.
Best of all, it’s not even just “meals.” The site lists recipes for “Breakfast, Breads, Snacks, Soups, Salads, Entrees, Cooked Veggies, Condiments, Toppings, Desserts AND Beverages.” That’s a pretty extensive list of things to make while getting your body the most effective fuel out there!
Definitely check out the website. Please also share which recipes you’ve tried, and how they turned out. The more we can all share our success stories with one another, the more likely we are to continue to succeed!!
The first night in the new-and-improved CrossFit Lakewood was a huge success! The 6:00pm class had 12 people, so it was a full house. Just watching the athletes circle up to start our mobility and warm-up work was inspiring. So many of you are coming through and improving your fitness and strengthening our family. Thank you all! Great job to Mr. Pete for leading the team through some Jumping Jacks 🙂
Our workout for tonight was posted on the CrossFit.com main site back on the 20th of February. It was a simple “couplet” consisting of Walking Lunges (with weight overhead) and Burpees. Sounds simple, right? Well, by now, we all know the ones that look “ok” are usually some of the hardest ones!
If I saw these monster athletes walking at me with weights above their head, I’d probably run the other way! Regardless, check out some clips from our workout tonight.
Workout of the Day:
5 Rounds for Time-
50ft Walking Lunge (weight overhead) / 21 Burpees
Two of CFLW’s Firebreathers finishing up tonight’s workout… note: Greg’s battle cry. It’s when you know he’s really pushing himself!
2011 CrossFit Games: Predictions?
Posted: March 7, 2011 in CrossFit, TrainingTags: 2011 CrossFit Games, CrossFit, CrossFit Games, Training
Hello CrossFit World!
Even as I sit and THINK about this post to write, my heart rate is already racing. We are less than 10 days away from the 2011 CrossFit Games Open, the 6-week qualifying rounds for the 2011 CrossFit Games! So many of us are anxious for March 15 when they announce what the first of the 6 workouts will be, and even though it won’t do us any good, many of us are going through our brains, imagining what these workouts will be!
The most common “prediction” I’ve heard, is that since the 6-week challenge can be done from anywhere in the world, that the first few workouts will be classic CrossFit Workouts. I’ve heard the “Girls” and the “Hero” WODs are probably most common, along with maybe some 1, 3 or 5 rep maxes for specific lifts so it’s easiest to judge.
What do you think the workouts are going to be, and why? Let’s hear those predictions!
The Numbers: 3/6/11
Posted: March 7, 2011 in CrossFit, Media, TrainingTags: CrossFit, Results, The Numbers, Training
I was giddy like a little kid driving to the gym tonight because I knew that the wall was knocked down over the weekend. All I’ll say about what I saw when I got there, was that my jaw was on the ground from being so impressed. Click here to see my post showing the new-and-improved CrossFit Lakewood, complete with a NEW Tour, and one from 6 months ago so you can see the changes. GREAT JOB, guys!
The workout tonight was going to be a fun one, and as usual, the athletes didn’t know what to expect until they got to the gym! The main workout was a 3-rounder with 4 movements. After that, things got a little crazy.
Workout of the Day:
3 Rounds for Time-
500m Row / 15 Wall Balls / 15 Knuckles to Toes / 100ft Walking Lunge (weighted)
Check below for fun videos we took after the Main Workout today! We’ll call these the “Bonus Rounds”
First one: While Andy climbed across the pull-up station, everyone else ran in place. If he dropped, 5 Burpees all around!
Second one: While Casey Sprints, everyone else holds Overhead Squats!
Third one: While Jamie Crab Walks and Bear Crawls, everyone holds a plank!
Finally: After a sprint down and back, Ben slams the ball in each column of the pull-up structure. While he does that, athletes either hold handstands or air squats!
Smashby's Training Blog 