Posts Tagged ‘2011 CrossFit Games’

Gym Family CrossFit Success Story!

Posted: March 30, 2011 in CrossFit, Media, Training
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It has been a pretty monumental few weeks at CrossFit Lakewood.

I am going to take this post to talk about just two of our many accomplishments in what I hope to be a new recurring series of posts of the blog: Success Stories.

Today, Jamie Slater was the first person (to my knowledge) to already reach one of the goals he wrote on the white board a few weeks ago. His goal was to complete a workout with a weighted barbell using the Rx’d (or as prescribed) weight. Not only did he do this tonight, but he did it using the second workout of the 2011 CrossFit Games Open! (As many rounds as possible in 15 minutes of 155lb Deadlifts, 12 Push-Ups and 15 Box Jumps 24″) Not a bad one to break in the “Rx” next to your name, Jamie!!!

My favorite part, was after he erased the goal, which is now an ACCOMPLISHMENT, he said, “every time I erase one, I had better write another one up there, huh?” That’s such an awesome attitude, Jamie! Keep it up!

The next “story” is actually about two people. A father and daughter, no less. Casey and Wes Polk are two of the raddest people out there. Casey is a high school senior who plays sports year-round, yet STILL has made the time to CrossFit. (I never would have had that much energy in high school!) Wes is a fire fighter in the area, who despite working a crazy schedule, STILL makes into the gym often. I can’t even think of a way to “intro” their awesomeness, so I’ll just get right to it.

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Casey and Wes, Success Story

The Polk's; Casey and Wes

Casey, at 17 years old, has been CrossFitting with us since mid-December of last year. That’s 3.5 months of her following the CrossFit methodology, along with her sports teams commitments. In that time (yes… 3.5 months) Casey has LOST 30 POUNDS!!! Thirty. Pounds. In 3.5 months. Now don’t worry, I made sure she is still being healthy, and her response was, “Uhhh, Tom. I love my food too much to not be eating enough.” Whew, ok I believe her! Way to go, Casey!

Wes came in and specifically remembers using 4 assistance bands to help him through pull-ups. That’s pretty standard for most people who walk through the door, so that wasn’t too shocking. You see, Wes is approximately 9 foot 3 inches tall (at least that’s what it looks like to me), so I was just glad we had enough clearance under the Pull-Ups bars to allow him to do them at all. 🙂 Now Wes’ story really gets good. In 3.5 months, he went from 4 assistance bands, to what he did yesterday. Wes called me over and said, “Hey Tom, watch this.” He then proceeded to do SIX (and three quarters) PULL-UPS with NO assistance!! Oh, and before calling me over, he did 5 unassisted. What?! In 3.5 months, that is a HUGE improvement! The video below is from today where I just asked him to do 2 for me to show you all what I got to see. That’s so awesome, Wes.

All in all, I just want everyone reading this to know that these are only three incredible stories of our CFLW athletes. There are many more (which I hope to keep sharing with you) everywhere you look. I’m so proud to be a part of this family! Keep up the great work, everyone!!

The Numbers: 3/30/11

Posted: March 30, 2011 in CrossFit, Media, Training
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The CrossFit Games Open workout #2 was released yesterday, so CrossFit Lakewood had that as the workout for the gym. Most of the folks on the Competition Team didn’t want to get the workout for the full duration yet, but some did. For the rest of the gym, it was the full 15 minute AMRAP.

Workout of the Day:
As Many Rounds as Possible in 15 Minutes
9 Deadlifts (155lbs/100lbs) / 12 Push-Ups (Hand-Release) / 15 Box Jumps (24″/20″)

Athlete Results:
Jamie- 5 Rounds Even – AND HIS FIRST WORKOUT AS PRESCRIBED with a barbell!!!!

GREAT job, Jamie!!!!

That definitely deserves a….

BOOOOOM!!!!!!

2011 CrossFit Games: Week Two Workout

Posted: March 29, 2011 in CrossFit, Media, Training
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It’s posted!!

The workout for Week 2 of this year’s CrossFit Games Open IS:

As many rounds as possible in 15 minutes of
9 Deadlifts
12 Push-Ups
15 Box Jumps

Here is the official range of motion requirements and their video, taken directly off of the Games Site.

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box Jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Do you guys have any strategies of how to go about this? Share some of yours, and I’ll do the same.

GOOD LUCK, EVERYONE!!!

2011 CrossFit Games: The History of the Games

Posted: March 29, 2011 in CrossFit, Media, Training
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Many of you have seen a lot of posts lately on the “CrossFit Games”. If you’ve been at the gym, you’ve seen us talk about the CrossFit Games.

I just realized this morning, that some of you who check this blog may have absolutely no idea what the CrossFit Games even are, so I wanted to share a video from CrossFit HQ explaining a bit about the history of this incredible event.

Back in 2007, the event was held on “the Ranch”, and the Grand Prize was $500.
This year, the event is being held in the Home Depot Center, with $250,000 each to be awarded to the World’s Fittest Man and Woman.

Get ready for this event, it’ll be awesome!

2011 CrossFit Games: Reebok CrossFit Games Open Update

Posted: March 29, 2011 in CrossFit, Media, Training
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CrossFit now has a News show to update us on the CrossFit Games. Yes, I’m serious.

I’d say this stuff has come a long way since there were a few hundred people sitting on a farm working out just a few years ago.

Check out some of the blooper reels they shared with us over the last few days. This is going to get crazy!

***Keep in mind, this is CrossFit. Not all of the material discussed is “safe for work”. You’ve been warned.***

2011 CrossFit Games: Team CFLW Update

Posted: March 27, 2011 in CrossFit, Media, Training
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CrossFit Lakewood ended up having 15 athletes register to compete on our Affiliate Team for the 2011 CrossFit Games! After CFHQ decided to extend Week 1’s workout for another 7 days, the majority of us decided to go after it again.

In case you didn’t know what the workout was, click here to see the official release and explanation. Here it is, though:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

I’m proud to say that 100% of us that repeated the workout improved their previous score. Every single person! That is so awesome!

The pictures below are borrowed from Megan again (thanks, Meg!), but check out two of our studs doing work. I can’t wait for the second workout to be released on Tuesday! What about you?

Snatch, Smashby Training, CrossFit, CrossFit Lakewood, CrossFit Games, CrossFit in Denver

Greg locking it out!

Snatch, Smashby Training, CrossFit, CrossFit Lakewood, CrossFit Games, CrossFit in Denver

Scotty crushing the workout!

2011 CrossFit Games: Cheating

Posted: March 24, 2011 in CrossFit, Media, Training
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I am the most fit human being on the planet.

I don’t think anyone out there would argue with me on that point.

Soooo, you can imagine how shocked I was to learn that there are people who are turning in scores for the CrossFit Games Open Workout #1 that are better than mine.

After watching this video, however, I am less worried since I know they will almost all get caught at some point.

Be fair and honest with yourself, athletes. Basically, if you see a score in any workout that is better than whatever I post, rewatch your video, and ensure you have complete range of motion on anything. If any reps don’t count, go ahead and re-do the workout until it’s all good.

Best of luck trying to catch up. 🙂

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.”

2011 CrossFit Games: Accountability

Posted: March 13, 2011 in CrossFit, Media, Training
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The first workout of the 2011 CrossFit Games Open will be released in just over two days.
That is the first time a person will have to say to themselves, “Gosh, I should have worked on this more.”

My challenge to every single person who reads this post and is planning on competing this year is simple:

Make NO excuses.
Take 100% accountability for the shape you’re in, and the progress you’ve made to prepare yourself for this competition.
It’s nobody else’s fault that you’re not better at pistols, or that you can’t clean and jerk more weight.

It will be very difficult at times, but I really want you to try. Know that you are exactly where you should be right now, based on the work you’ve put in over the last month, 6 months, or 12 months.

Giddy-up, guys and gals. The time is now!

(This message applies to most aspects of life, by the way. Taking that FULL accountability for one’s current state is a big challenge for us as humans. Practice it sometimes, it will make you stronger.)

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