Posts Tagged ‘boot camp’

Today was the first day of: FREE CROSSFIT WEEK at CrossFit Lakewood, and it was a HUGE success!!!

I’ll let you guys see what our group warm-up looked like. Good thing the gym wall was knocked down and doubled in size, or we wouldn’t have had room to hold everyone!

During the Strength Portion of the workout, Coach Chrissy and I took all of the “Newbies” through an extended warm-up where we talked a little bit more about CrossFit in detail. There were some very good questions, so hopefully we answered them for you guys!

The workout today was inspired in structure by the Classic CrossFit Workout “Fight Gone Bad.” We had 5 different stations, each of which lasted one minute. There was no rest time in between stations, and then after all 5, there was one a minute rest. Athletes go through all 5 stations a total of three times. I hope that makes sense.

Workout of the Day:
85% of Deadlift – 1 Rep every minute for 10 minutes

3 Rounds for Time
5 Stations, 1 Minute each, 1 minute rest after all 5 Stations
Wall Ball / Burpee / Sit-Up / Air Squat / Box Jump

Check out some video we took from a PACKED HOUSE last night!

3, 2, 1… GO!!!

The front row of Box Jumpers are some of our veterans, while the newer folks crush the workout behind them!

Over halfway through the workout

Maybe the best 10 seconds of the workout… the last 10!

Athletes, feel free to post your results in the Comments Section. This week I will likely not be able to note scores for everyone.

Thank you so much to everyone who brought friends to the gym last night. We’ve got 3 more days this week of Free CrossFit, so PLEASE keep it up! Bring your friends, once they love it, have them bring their friends for the rest of the week! See you all tonight at 6pm!!!


One of the fun things about CrossFit is that the workouts are constantly varied. One of the sad things about CrossFit is that some of their “named” workouts are named after Fallen Hero’s, who died protecting our freedoms. It seems like there are being more and more “Hero WODs” created, and each one brings an unpleasant reminder to us all that the rest of the world doesn’t get the rights to choose the way we do in life.

I was talking to a friend about this the other day, and said how since I started CrossFitting, I have become noticeably more actively aware of how proud and grateful I am to be an American, and more and more thankful for our men and women in all of the Armed Forces and Law Enforcement Officers for helping to keep us safe and live the lives we live. Anyways, enough about that, I just wanted to share my take on that.

CrossFit, Smashby Training, CrossFit Lakewood, CrossFIt in Denver, Cross Fit, Clean and Jerk, Ground to Overhead, Abbate, Hero WOD, workout, fitness, group fitness, personal training, Casey Lockout

Full extension for Casey!

Today also marked the first ALL OUTSIDE workout of 2011 at CrossFit Lakewood (at least that I’ve been a part of)!!! The workout today came from CrossFit Main Site and was another new Hero workout. It was heavy “ground-to-overheads” and a lot of running. By a lot, I mean 2.5 miles. That is the most running I think I have ever seen in a single CF workout, so personally, I was even a little nervous going into it.

Workout of the Day:
Run 1 mile / 155 pound Clean and jerk, 21 reps / Run 800 meters / 155 pound Clean and jerk, 21 reps / Run 1 Mile

Athlete Results:
Jamie (105lbs)-
Alon (65lb / runs were 3/4 Mile, 400m, 3/4 Mile = 1 3/4 total)-
Times tomorrow.

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Just another beautiful night at CrossFit Lakewood!

Notes from tonight’s workout:
Alon- First workout ever using the Clean and Jerk lift. It looked good, too!
Will- Just destroyed the run… his first mile was SUB-5:45, I think. SO fast.
Casey- Her first mile to start the workout, was the fastest timed mile she had EVER done. Yeah, PR!!