Posts Tagged ‘Cross Fit’

Smashby’s 2013 CrossFit Games Video Blog: WOD 13.4 Advice

Posted: March 28, 2013 in CrossFit, Media, Training
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Alright, the second-to-last workout of the 2013 CrossFit Games Open, WOD 13.4, has been released!

Here is the workout listed below, pasted right from the CrossFit Games Website.
“Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.”

The gist of my advice is this:
Ground to Overheads, in my opinion should all be done as Power Cleans, followed by a quick push jerk. (At no point should an athlete rely on push press v/s push jerks because of the significantly larger amount of strain that’s put on the shoulders.)
Toes-to-bar should be completed in a fashion where that athlete is never approaching failure. That means that if 8 is the max number of reps possible at once, hop down at 4, shake it out, and get right back on that bar.
For most people, once Toes-to-bar grip strength goes, the no-reps start coming out. Don’t get to that point.
The final ~90 seconds or so is when the gloves come off, and you just go.

This workout is fun. Just take your reps at a pace that is comfortable for YOU! Don’t be psyched out by people who come out swinging (and believe me, they will exist).
Breathe, breathe, breathe, and efficient transitions.

Any questions, let me hear ’em!

Good luck, friends.

Smashby’s 2013 CrossFit Games Video Blog: WOD 13.2 Advice

Posted: March 14, 2013 in CrossFit, Media, Training
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Travelled all day, and then had internet issues in the evening, so this is going to be late to some of you that asked my take on 13.2. Sorry!

Nonetheless, here is my Advice video for how to attack 13.2, and as your bonus for it being late…. footage of me SUFFERING through it, merely a few hours after it was announced.

Wowzas.

Enjoy, and GOOD LUCK!!

Advice Video:

Suffer Fest:

Moment of Awesomeness: 3/13/13

Posted: March 13, 2013 in CrossFit, Media, Training
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I am certainly not what most people would consider a “Daredevil.” Sure, I’ve been known to take on a double-black diamond trail or three at local ski resorts, but I’m not the dude who is going to huck a back flip off of a 30 foot cliff. Nope, not even on a powder day.

THESE guys, however, blow my mind. Again, while I wouldn’t say I’m afraid of heights, I would never choose to place myself on a thin rope hundreds of feet above the ground!!! Making the conscious decision to go after putting yourself on a high line and walking across takes a certain amount of mental “zen” and strength that I’m just not quite sure I have.

Life will often times present us with challenges and situations that instill fear in our hearts (such as waiting for the CrossFit Games Open workout release each week.) As they say in the video, though:

“It’s not about eliminating the fear. It’s about finding the courage, within the face of fear, is what matters the most. And then really, it’s just your ability to stand up and put one foot in front of the other. Kind of like how you should do everything else in life.”

Rock on, GoodLineFilms. I LOVE this clip.

Smashby’s 2013 CrossFit Games Video Blog: WOD 13.1 Advice

Posted: March 7, 2013 in CrossFit, Media, Training
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Here we go! The first workout of the 2013 CrossFit Games Open is under way!

The first video below is my “Advice” video, which I’ve been doing for the past few years for the Open. Basically, I just talk about the workout, and then my own personal strategies for attacking the workout. Below that will be the two featured videos from the CrossFit HQ YouTube page that review Official Movement Standards and a “Workout Demo” by none other than the beautiful Julie Foucher.

Here’s a summary of 13.1 one from me:
– Find a comfortable pace for those burpees, so shoulders and heart rate aren’t RACING when you get to the bar for Snatches.
– Feel strong on the snatches. If doing 10 snatches unbroken will destroy your grip/lower back/form, then every snatch thereafter will be a disaster.
– BREATH. 17 minutes is a long time. Don’t think you need to sprint at any one part just to make up ground. Control yourself and know your pace.

Have fun out there, and GOOD LUCK!

My advice:

Official CF Movement Standards:

Workout Demo Video:

Why I compete in the CrossFit Games Open: 2/27/13

Posted: February 27, 2013 in CrossFit, Media, Training
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This year, I will be competing in the CrossFit Games Open for the fourth year. It’s crazy for me to think about how much this event has grown in that time.

I wanted to try and record a quick video giving a little bit of insight as to WHY I decide to sign up for this thing.

While I am someone that can be pretty competitive, the main motivation behind registering is more about the sense of community for me. It’s fun for me to be able to check in with, and relate to, friends from all over the country about how they did on a particular workout. Not to see if I beat them or not, but bc it’s fun that for five weeks, everyone does the same workouts!

Also, I have seen the sense of solidarity that it can bring to a gym when so many people are committed to giving their best together, once a week. It’s just inspiring to see!

So, as I say in the video… Do I think you should register for the CrossFit Games Open?

Absolutely yes.

BUT, I think you should do it for yourself, not for anyone else. Give yourself a 5-week commitment, and look back in a month and see how you’ve done for 5 workouts. These workouts turn up the intensity a bit in terms of ensuring that we’re all held to legitimate range-of-motion standards. Sometimes a change as simple as that can help our own focus and standards improve.

The Competition starts in just over a week! I hope you sign up, it’s going to be a blast!

Moment of Awesomeness: 2/20/13

Posted: February 20, 2013 in CrossFit, Media, Training
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I love a lot of electronic music. I also enjoy people who can dance really well. I ALSO like really bright colors. I ALSO like beating a point into the ground when I’m really excited about something! #AmIRightOrAmIRight

I usually draw a parallel between the “athletes” in the videos I post in the Moment of Awesomeness (yes, I absolutely consider people who dance, skydive, surf, and pogo, athletes) and the 10 Physical Skills of CrossFit (they’re on page 4… but read the whole thing if you never have). Sometimes, though, the skills required to learn a routine, regardless of the field, are pretty clear!

This video is awesome.

Thought of the Day: 2/20/13

Posted: February 20, 2013 in CrossFit, Media, Training
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CrossFit Founder, Greg Glassman, released a video today that has been circulating around the interwebs.

In this short clip, he shares a conversation he had with the CrossFit Physician that compares the human body to a car and says that we should view our body is if there were “No Spare Parts”… when this part goes, you’re done. He explains (and this is my own summary/interpretation) that he views CrossFit trainers as useful agents to help make a difference in how people live their lives and take care of their bodies so that we can run our cars for as long and healthy a life as possible.

Then, Glassman draws a comparison that I was able to relate to on pretty much every level.

“I’ve got an analogy for you. Physicians are lifeguards. Trainers are swim coaches. When you need a lifeguard, you need a lifeguard, not a swim coach. But, if you need a lifeguard, you probably needed a swim coach and didn’t get one.” ~ Greg Glassman

In my life, I’ve held both of those positions for many many years (Lifeguard and Swim Coach), and can tell you that those two roles hold distinctly different functions in a person’s life. While I honored the responsibility and valued the impact of knowing that my actions were charged with changing someone’s life/death status (Save them, they live. Don’t save them, game over.), it was definitely not my dream job.

Instead, I’ve always enjoyed giving people the tools to improve their own lives so that hopefully they would never need that lifeguard to jump in and save them.

Good news, friends… I’ve been a lifeguard AND a swim coach for over half of my life. You’re in good hands, regardless. But if it were up to me, I’d rather be your Swim (CrossFit) Coach.

Carry on 🙂

p.s.- No running on the pool deck!

Video courtesy of CrossFitHQ YouTube Channel

Moment of Awesomeness: CFLW Edition 1/22/13

Posted: January 23, 2013 in CrossFit, Media, Training
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Ok, it’s technically the 23rd now, but just assume I’m posting this in California time.

So, while the adults are being boring and working out in the gym, JP does it right and busts a MOVE!

Next time, if his mom doesn’t mind, I’ll get more of his moves to share with you all. If I could move like this… life would be even sweeter! Kids are awesome.

The Pursuit of Paleo: 1/22/13

Posted: January 22, 2013 in CrossFit, Media, Nutrition
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This. Kid. Is. AMAZING.

At 11 years old, Birke Baehr knows more about nutrition, the source of much the food we’re fed each day, and the message the media tries to deliver to us, than most adults I know. Animal and Produce Farms often times follow “less than desirable” practices with their food and livestoc, and Birke shares just a few of them with us, too.

I’m not sitting here suggesting that we boycott “The Man”, and only shop through local co-ops and higher-priced supermarkets. That is an unrealistic overnight change to make for most of us. What I am suggesting, however, is that we take the time to learn a little bit more about the food we buy and eat, and realize that spending another $1 per pound on chicken that was treated in a much more humane and natural way could end up paying itself back to us (in nutritional value your own health), far more than that one dollar we could have saved!

Please watch (and SHARE) this video so more people can hear his powerful message.

“And that, my friends, is how we can make a difference… one kid at a time!”

Beastmode of the Day: 1/8/13

Posted: January 8, 2013 in CrossFit, Media, Training
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These videos don’t need any explanation. There are some freaks of nature out there, though.
The first featured video comes from Ben Smith’s personal YouTube channel, and the second comes from the CrossFitHQ YouTube Channel.

Ben Smith has been featured many times on my blog, and will likely podium at the 2013 CrossFit Games. He’s an absolute machine.

I don’t know who Misiovala Tupe from CrossFit Dixie is, but I also want him on my team.

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