Smashby's Training Blog

It seems that with every passing week, you guys are becoming more and more comfortable in the bottom position of that squat. I can’t tell you exactly what it’s from, but I’ll tell myself it’s from the additional time we’ve spending these last few weeks on stretching and mobility with foam rolling and using baseballs to loosen up. Yay for increased range of motion, and the increased strength that is coming with it!

Today’s lift was 5 sets of 5 for Front Squat. Jamie, Clayton and Kristin all did a great job. The video I post will show their final sets. Great effort and form, you three!

Once we finished this, I told them about our workout for the day; A 20-minute AMRAP. This means they complete the movements listed in order, as many times as possible in 20 minutes.

Workout of the Day:
20 Minute AMRAP of-
15 Thrusters / 20 Double-Unders (or 50 Single Jumps) / 25 Jumping Pull-Ups / 30 Ab-Mat Sit-Ups

Even though the Thrusters were only using the bar, once you start to get tired, that full range of motion on each rep gets to be pretty taxing! Great job maintaining proper form and using those hips to help get the bar overhead.

Athlete Results:
5×5 Front Squat (Weight on Final sets)-
Jamie- 135lb
Kristin- 55lbs
Clayton- 165lbs

AMRAP-
Jamie (45lb Thrusters / 50 Single Jumps)- 3 Full Rounds + 28 Sit-ups (2 REPS from 4 full rounds!)
Clayton (45lb Thrusters / 50 Single Jumps)- 4 Full Rounds + 15 Sit-ups (HUGE improvement on the Jumping!)
Kristin (15lb Thrusters / 20 Double-Unders)- 5 Full Rounds + 15 Thrusters (Doubles are getting better and better)

After a group warm-up we started today off with 5X5 Push Press. We’re starting to look really solid with form at higher weights, so that means heavy sets of 3’s and 1’s are almost here. Let’s get ready to lift some heavy things!

The workout for the day was a fun one. Since Orion has built a lot more boxes for box jumps over the past few weeks, I was finally able to set up an “obstacle course” of sorts!

Workout of the Day:
3 Rounds for time of-
Box Jump / 10 Squat Jumps / Box Jump / 10 Hand-release Push-Ups / Box Jump / 10 KB Swings / Box Jump / Snake Run / 10 Burpees

When that’s done, we did two minutes of max sledge swings… AND 2 minutes of max ball slams. Great way to end the workout!

Athlete Results:
5×5 Push Press
Kristin- 45lbs
Jamie- 95lbs

WOD
Kristin (12kg KB)- 7:54
Jamie (12kg KB)- 9:43

2 Minute Sledge Swing
Kristin (8lb Hammer)- 50 swings
Jamie (10lb Hammer)- 35 swings

2 Minute Slam Ball
Kristin (30lb ball)- 28 slams
Jamie (30lb ball)- 28 slams

Clayton and Jamie stopped through tonight, and we started right away with a 1000 meter row. Nothing fast, I just wanted them to get their whole bodies warmed up before we got to it. As usual, stretching and mobility followed, and after going over the workout in detail, it was time to hit the WOD!

Workout of the Day:
25 / 20 / 15 / 10 / 5 of-
Box Jumps / Hand-Release Push-Ups / Kettlebell Swings

The way this workout is completed is the athlete does 25 reps of each movement, then 20 of each, and so on until the final round where they do 5 jumps, 5 push-ups, and 5 swings to end the workout.

Instead of creating a video for tonight’s class, I am going to show you the final round of these guys. Tons of fight, and two strong finishes!

Athlete Results:
Jamie (20″ Box / 16kg KB)- 17:15
Clayton (24″ Box / 24kg KB)- 18:10

We finished the night with some skill work. First, we hopped on the GHD machine and really tried to extend those legs hard to propel our upper bodies towards our feet and reduce some of that force on the lumbar spine. It’s more efficient, and it happens to be much more powerful when you do it that way. Sounds like a good skill to practice, huh?! The guys did great. After that, a little handstand hold work, and we were on our way.

For a GREAT video provided by CrossFit HQ, Click Here to watch Coach Glassman and Nicole talk about the proper way to complete a GHD Sit-Up.

Have a fun and safe weekend, and I’ll see you all next week!