Posts Tagged ‘CrossFit Games’

Sunday Status Update 3/11/18

Posted: March 11, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • Week two of the 2018 CrossFit Games Open is over.
    • For workout 18.2, I retested and went over one minute faster than my first go-round, and hit the same weight on my clean. I worried that I wouldn’t hit the last rep, so really glad I did.
    • This week for 18.3, I’m actually pretty happy with how it went. I only had one round where I fumbled with my double-unders, and hit everything else pretty much according to plan. The only thing I would improve if I decide to retest tomorrow would be to consider hitting muscle-ups in 3 sets instead of 4. The risk there is if I’m more out of breath, the double-unders might suffer more… and this is definitely a double-under workout. We’ll see what I decide.
  • Friday hit and I was absolutely crushed. My body and brain had a long week, so when wifey told me we were staying in (even though I argued) I ended up getting in bed at 9:00. Yep, you read that right. I went to sleep at nine o’clock on Friday night. Needless to say, it felt good to get more than 8 hours of sleep for the first time in a long time… even though my body naturally woke up at 4:30 thinking I was late to coach somewhere!
  • Last week I was proud to announce that drywall in the garage was done! Yesterday, the pegboard in the garage was finished, too. A project that took MONTHS to make the time to complete is finally done! All it took was a full weekend in the 60’s and nothing but sunshine. Proud of this one!

This week:

  • I plan to record my strategy video for the fourth workout of the 2018 CrossFit Games Open. People are still responding well to them!
  • Last week, amidst all of the stress of life, I didn’t eat quite as much as I should have. After running to Costco this morning, I have no excuses to not prep and have meals with me this week to fuel my body. A concept that a lot of people can’t fathom is that for most of us, eating MORE (predominantly healthy things, of course) will help you lose weight, burn fat, have energy, etc. I’ve known so many people who will INTENTIONALLY not eat when they’re trying to lose weight or perform better, then wonder why they don’t get the results they’re looking for out of it. Give your body fuel and it will thank you! (I just need to make meals that are more conducive to eating on the go, and don’t require a fridge or microwave.)
  • I’ve been (kind of secretly) wanting to get into DJing for the last….. 20 years of my life. However, the cards have never all fallen into place at the same time for this to happen. Last week, I finally upgraded my computer, so the gates have been opened to allow me to play a little bit. After a few more days of software downloads, cable and speaker connection work, and carving out a bit of free time, I might finally be able to start a hobby that includes one of my first passions (music) and does not include the need to practice scales for hours per day (yet, at least). No, this does not help my already-struggling prioritization of reading more this year…. but we make time for what’s important to us though, right?!

Alright, your turn. What’s going on with all of you?

The pic of the week comes from my Thursday morning. As most of you know, I do NOT love waking up at 4-something in the morning 4 days per week. However, the line of work I’ve chosen calls for it, and the people I get to see at then are RAD. At least the sunrise that morning, coincidentally on the first day we’ve been able to run outside in what feels like months, was incredible. I hope you all have a great week!

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Smashby’s CF Games Open Strategy – WOD 18.3

Posted: March 9, 2018 in CrossFit, Training
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Many of us predicted that the third week of the 2018 CrossFit Games Open would separate an incredibly high number of athletes from one another on the leaderboard. We were correct. This week’s torture includes up to 800 double-unders… yes, you read that correctly… eight hundred!!! There are also overhead squats, dumbbell snatches, and muscle-ups. What’s that? You’d like to know if the muscle-ups are bar or ring? This week, you have to do BOTH!

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Strategy

For those who can’t complete a particular movement, my advice is to sprint as much as you can to get to that movement as quickly as possible. For those who can physically do everything, pace the double-unders however you need to in order to not burn-out, and break up every other movement prior to failure. While the goal is to get through as much of the workout as you can, if you burn out on any one movement early on, everything else is going to suffer because of it.

The most important set of double-unders will always be the last one that you’ll be able to complete. Get through the final 100 wherever you are to the best of your ability, so you don’t miss hitting that final tie-breaker time for yourself.

In terms of choosing which version of this workout to complete, if you care about your ranking, I think you should 100% do as much of it Rx’d as you can. If that means getting to the Ring Muscle-Ups in an absolute sprint and spending the rest of the workout staring at the rings, that’s what I’d recommend doing. Thousands of places will separate those who get stuck at a movement, but got to it faster than others.

After you get as far as you can and get stuck, you can redo the workout “for fun” with the Scaled options and see how far you can get. In my mind though, if you care about your ranking, doing even three double-unders in 14 minutes makes more sense than going scaled because you’re scared of overhead squats.

Double-Unders

The majority of the workout is spent here. You need to know yourself and understand what makes the most sense for you. If these are legitimately a really easy movement for you and you consider them the “rest,” then you should be really excited. Very few people are going to be able to get through these unbroken. Unfortunately, a lot of people are going to TRY to get through them unbroken because they think they can do three or four sets without stopping. A lot of those people are going to get so tired about halfway through the workout, that every other movement of theirs is going to suffer.

Be smart, rest on your own terms, keep your heart rate down and shoulders as relaxed as you can, and try your best to view these as your time to recover and regroup. Since there’s a tie-breaker after each set of double-unders, I think athletes should push hard and redline on their final set of jumps! Again, there will be THOUSANDS of athletes separated by tie-break times before the following movement. If you don’t have ring muscle-ups, I think the workout needs to be an absolute SPRINT to get to that movement. Finish the jumps as fast as possible, then spend the remainder of the workout trying your best to get one, or as many as you can. Same thing applies if you don’t have bar muscle-ups yet.

If time is potentially going to run out during a set of your double-unders, that’s also a time to absolutely go for it. I don’t care how tired your shoulders are, if you can complete that full set of 100 before the clock runs out, do EVERYTHING in your power to complete them before the buzzer. Otherwise, rest as needed and mess up as little as possible. Being able to complete nearly one hundred reps more than someone else in less than a minute will bump you up big time on the leaderboard. Also, have a second “back-up” rope nearby just in case.

Overhead Squats

If the weight is manageable for you, try to complete slower and comfortable reps and not drop the bar. Consider resting the bar on your back if you need a break if you can, just be sure to completely lock out the bar overhead before continuing onto your next rep. Eyes straight ahead, core tight, and reach that bar up to the sky. If the weight is heavy for you, don’t try to go unbroken, just complete smart sets with short rest between them. Only consider squat-snatching the first rep if you’re confident you’ll be able to catch it controlled and balanced. Otherwise, just power snatch, get set, and then start.

Dumbbell Snatches

Slow and steady wins the race here. If you can keep your heart rate down, and not fatigue the shoulders, just keep it moving. Aim to set the dumbbell down back between your legs a bit, so you can use your hammies and glutes to “swing” the weight overhead rather then pulling it straight up using your arms. Be sure to switch hands BELOW the top of your head to avoid any no-reps, and that both heads of the dumbbells touch the ground each rep. These will be more of a break than any other movement for a lot of people.

Rings AND Bar Muscle-Ups

For the most part, you’ll either have these, or you won’t. In my opinion, the worst thing to do is miss reps on either of these. Hop down from the rings or bar BEFORE you reach failure on either variation.

I can’t say this enough: “If you know that you won’t make it through either of these stations, GET TO THIS MOVEMENT AS FAST AS YOU CAN.” There will be THOUSANDS of people who get TO the muscle-ups, but complete zero (or only a few) of them. The faster you can get here, the faster your tie-break time will be, and the higher you’ll be ranked. And finally, just because you might be able to do a large set of these out of the gate, remember that there’s a lot of work left afterwards. Doing smaller sets with short rest will likely conserve more of your energy to keep you more fresh for everything else.

Good luck, have fun, I believe in you!

Sunday Status Update 3/4/18

Posted: March 4, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • The 2018 CrossFit Games Open is under way, so that means the next few weeks of training won’t be too productive. Unless my soul gets absolutely crushed, I’ll likely redo most of the workouts. It’s not because I think I’m going to Regionals, but because it’s always fun for me to see if I can beat my first score.
    • For workout 18.1, I retested and got 22 more reps the second time, so that was fun.
    • This week, I paced the first part of 18.2 too much, and got buried under the clean. I’m fairly confident I can go faster on 18.2, but literally don’t think my legs are strong enough to stand up with any more weight. Let’s just hope I don’t go faster on the first, and then crash and burn on the clean. I know quite a few people who had that happen!
  • Drywall in the garage is done! It only took 6 hours on Sunday, but we did it!

This week:

  • I plan to record my strategy video for the third workout of the 2018 CrossFit Games Open. People are still responding well to them, so yay!
  • This coming weekend, it would be great to start mounting the pegboard in the garage.

Alright, your turn. What’s going on with all of you?

The pic of the week comes from a little walk we took on Saturday. It may just look like a sunset over mall parking lot, but it’s more than that. In this moment, Em and I were having an incredible conversation about work, family, and life. The older I get, the more I cherish moments like these. I hope you all had a great weekend, too!

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The 2018 Open is coming – I’m So Excited!

Posted: February 26, 2018 in CrossFit, Training
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Week number one of the 2018 CrossFit Games Open is all but done, and excitement fills the air! Yet, thousands of people all over the world have already started to lose their minds. This happens EVERY year and it gets funnier and funnier to me each time. Here are three of the people you’ll run into over the next month as the competition continues to unfold!

Person Number One: The “Casual” Athlete

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“I don’t really care about the Open this year. I’m just going to do it for fun!”

Yet for some reason, immediately after completing the workout, they’ll obsess over the scores of people they know, comment that someone else got away with no-reps, and how this other person clearly lied to get that high of a score.

You know, sometimes people are just better. They may work harder, could be more naturally talented, and the movements selected may have just been more in their wheelhouse. Also… are there people who cheat and lie when submitting their Open scores? YES, of course! But what is you stressing out going to do about it? Nothing.

Person Number Two: The Failed “Non-Repeater”

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“This year, it’s all one-and-dones for me. No retests!”

This person also downplays how important the Open is to them, and does their first attempt either Thursday night right after the workout is released, or on Friday at some point to “get it out of the way.” They then go home and drive themselves crazy over that one time they set down the barbell when they shouldn’t have.

On Saturday or Sunday morning when they go to Open Gym to cheer on their friends, they decide they’ll just give this one workout another go. After a few more hours of leaderboarding that night, they head into the gym on Monday frustrated that they’ve dropped 1,500 more spots in the last 24 hours. Well…. maybe if they retested ONE MORE TIME at 4:50pm, they could squeak out a few more reps. This pattern repeats itself every week throughout the entire Open.

Person Number Three: The “Target”

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“I can’t believe they redid the workout just to beat my score.”

First of all, that might true. Especially in competitive gyms or regions where people throw down against one another week in and week out. And there’s nothing wrong with that. The Open is LITERALLY a competition! But most of the time, it’s not just about you. Sure, you may be a blip on the radar of someone who decides to retest, but there are probably a lot of other people they’re trying to take down, too! Don’t be upset that your buddy beat your score by 3 reps, be flattered that you pushed them enough to want to go again.

A few years ago, I used to train CrossFit two to three hours per day, five to six days per week. The sport was my life, and my primary goal was to try and qualify for Regionals. Unfortunately, I never accomplished that goal. These days, I work out three to five hours per week depending on availability in my work schedule. Whereas in the past, my motivation for retesting was to try and improve my ranking, these days it’s just fun to see if I can beat myself. I love the challenge of deconstructing my performance, and making up a more effective strategy to try and improve.

Today, I walked into the gym and didn’t want to do the workout that was programmed. After deciding that I thought I could beat my 18.1 score from my first attempt, I decided to retest. That’s all there was to it, and I was fine with my decision. I have stressed out approximately zero minutes about my ranking and simply wanted to give it another go. I would support almost any athlete who made the same decision, assuming their body felt up to the challenge. Just don’t do it if your hands are destroyed, your lower back is blown up, and if you’re motivated by anyone else. You’ll drive yourself crazy!

While I am all about people becoming competitive during this time of year, I never want your self-worth to be determined by your ranking in a random workout. If the Open makes you feel like Jessie Spano while spending two hours straight refreshing the leaderboard, take a deep breath, set your phone on the table, and go for a walk. Don’t pretend to be excited for this annual event, but secretly be a basket case. Just smile, do your best, and have fun. You are so much more than your Open ranking. I promise.

The 2018 Open is coming – Celebration time!

Posted: February 21, 2018 in CrossFit, Training
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My philosophy on competitions of any kind is that once they’re done, a celebration should follow shortly thereafter. Win, lose, or draw. This is all well and good for most athletes who play on teams, or participate in long events, but sometimes people have a hard time seeing eye to eye with me because of the sports that I’ve competed in most. As a swimmer, I specialized in the sprint events, which means that on a good day most of my races were less than one minute long. At a typical meet, I’d swim a maximum of five events. If you’re as good at math as I am, you’ve already figured out that I’d train 20+ hours per week (oh hi, NCAA official… I mean to say I’d train just under 20 hours per week) in order to compete for less than five total minutes. Even worse, during big championship meets that last 2-3 days, I might swim a total of 10 minutes all weekend long! Swim a race in under 30 seconds. Wait a few hours. Repeat. For three full days!

Some of my friends who were endurance swimmers specialized in events that took anywhere from two to fifteen minutes EACH. That is a pretty big difference in total time spent actually throwing down. Those who played other sports like soccer and football had games that were hours long. Me, five minutes of total work. The worse part, is that even with that difference, I would still be completely exhausted at the end of each meet.

In CrossFit, it’s kind of the same situation for me. I’d sign up for a 2-day competition, compete in 5 or 6 total events, each typically falling in the 6-12 minute range, and feel absolutely crushed afterwards! Saying it out loud seems silly to me. How can my wife compete in Half IRONMAN triathlon where she’s moving for five HOURS straight and not even sore the next day, and I’m hobbling for the rest of the weekend after doing fifteen whole minutes of exercise racing?!

Regardless, when competition day comes and that huge flood of adrenaline kicks in, I find an extra gear that doesn’t ever show up during training. Pushing that hard for each those events takes just about everything out of me, so when I’m done, I feel like I deserve to celebrate surviving. Since so many of us are going to be “competing” in the same events for the next five weeks, I think we ALL deserve to celebrate! My celebration of choice usually involves beer (sometimes tequila) and pizza or burgers. What are your celebration treats to yourself after an accomplishment?

The 2018 CrossFit Games Open starts in a matter of hours. I hope you’re excited, and that you’ve got your post-workout or post-Open meals already planned out! Good luck out there, friends!

The 2018 Open is coming – One Week Out!

Posted: February 15, 2018 in Coach's Corner, Training
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It’s almost here, everyone! One week from today the first workout of the 2018 CrossFit Games Open is released. What does that mean for you? Well, here’s a quick list of 5 things you can do to make sure you’re ready for week number one!

1- Start training!

With only 7 days to go, now is probably a good time to get into the gym and start training for this year’s Open! 🙂

2- Take care of your body

I know what you’re thinking, and yes, we’re all busy. Sometimes we don’t drink enough water or get enough rest, but if the Open is really important to you, you need to make taking care of yourself for the next few weeks of a top priority. Since you’ll likely be pushing harder on these workouts, your body will need a little bit more TLC to recover properly.

3- Establish your “Event Ritual” ahead of time

For most gyms, Open WODs will be run a lot like regular CrossFit classes. Coach explains the workout, runs athletes through a general warm-up, then allows time for set-up, finding judges, etc. If you know you’ll want a little bit more time than that to get your mind and body right, plan for it ahead of time. Do you have a slew of pre- and post-workout supplements you take? Figure out how to organize them as efficiently as possible so you’re not distracted before an event trying to find your BCAA’s through a sea of people.

Some people show up early and stay late to cheer for their friends, and I love that about the Open! Keep in mind that you can use that time to be productive, too! Sit on a lacrosse ball to loosen up your hammies, attach a band to the rig and warm up your shoulders while your friends row. You can simultaneously help them and prepare yourself for when it’s your turn to throw down!

4- Breathe.

Hey you! We’re working out for fun, and none of this matters. And I mean that in the most sincere way possible! Relax.

5- Be a good person

You know number “4” above? The one reminding you to breathe? If you’re not one of those people that freaks out over these workouts, you’ll at least see a bunch of them start to creep up over the next five weeks. My advice is to be overly supportive to those around you. Some people need a pep talk before their heat. Others want to be left alone. Some will want a shoulder to lean on after they’re done. Be aware of what’s going on around you, ask people what you can do for them, and then do that thing! It makes the community so much stronger when groups of people just want to help one another.

One week until the madness starts.

And for the other half of you, only five weeks until it’s all over!

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The 2018 Open is coming – I’m Going Streaking!

Posted: February 10, 2018 in CrossFit, Training
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I just registered for my seventh consecutive CrossFit Games Open. Over the last few weeks several people have asked me if I was going to sign up or not, and that question always stirs up these weird emotions. While I haven’t “trained for The Open” in over three years, in my mind registering for this online competition is just a given. I’m not trying to beat anyone, I’m not expecting to place well, but it’s just become a part of what I do.

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It’s not every day that we get to say we’ve been associated with something since the very beginning, but “The Open” is one of those things for me. I clearly remember the first CrossFit competition I ever did (the 2010 Mountain Sectionals), I remember my first year watching the CrossFit Games live-streamed from the Ranch all weekend long and not living leaving the house a single time, and I remember the first time we had to register online for this crazy thing. Somehow, this sport and community of ours continues to grow, and it doesn’t even cross my mind to not cough over $20 every year and throw down with the rest of you.

So as another year passes, my training goals shift yet again, and life continues to change on so many levels, I find myself preparing to join over a quarter of a million people worldwide to put our fitness to the test yet again. Here’s to keeping the streak of consecutive Open participation alive. Good luck to each and every one of you, and I’ll see you on the leaderboard!

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The 2018 Open is coming – Power of Positivity

Posted: February 2, 2018 in CrossFit, Training
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There are five workouts per year where it really helps to be a positive person for those around you. Five. Those are the five workouts of the CrossFit Games Open, where your whole gym comes together to root a little harder for one another than they do the other 360 days of the year. (I feel like they should, at least…)

For some people, this is the most nervous they’ll get for any CrossFit workout. They put tons of undue and unnecessary pressure on themselves, they want to keep up with their friends, and the thought of getting their first “insert movement here” keeps them up at night. I have written other posts, and will likely write more in the future about how this pressure is mostly unnecessary, and pretty unhealthy to be honest… BUT, it still happens. Knowing that, the best thing we can do for one another is provide unconditional encouragement and support.

If you’re someone like me, it’s really easy to cheer for others. I legitimately get more excited seeing others succeed than I do for my own performance. My problem is keeping the pressure on myself to a minimum. What that typically looks like is me sitting alone for a while before events, and then recovering on my own afterwards. While that’s my own way of trying to keep it together, there are other people who are much more vocal and public with their negative emotions before working out. While I might tell myself that “this is going to suck,” or “I’m not good at x or y,” talking like that out loud can really impact others. Your energy can always be felt in the gym, and if you come in spouting negativity and being a crybaby, that will very likely spread to those around you.

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Like I said, I always try to be positive to others, but have a hard time speaking positively to and about myself in these competitive circumstances. Don’t be like me. We’re working out. For fun. With friends. If a workout looks really tough or has movements you’re not proficient doing, use it as a learning opportunity. Make a list of things you want to improve for next year. There are so many ways to channel negative or anxious energy into productive growth.

So when the first workout is released on that Thursday night, try to check yourself right out of the gate. Is it going to hurt? Yep, probably. Will you be nervous going into it? Maybe, and that’s fine. But through all of that, walk in the front door fired up to push yourself, throw down with your friends, and ENCOURAGE those around you. If you have a hard time feeling positive, fake it till you make it! Being the best cheerleader out there and empowering others will have a far more positive impact on your community than you winning an event at the gym, anyways. You’ve got this. Let’s have some fun together!

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Sunday Status Update 1/28/18

Posted: January 28, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness- Thursday we hit a Sumo deadlift for the first time in months. I hit 420lbs for a triple. Other than that, had some decent workouts, but nothing to write home about.
  • Missed one goal AGAIN from last week, and STILL didn’t make time to finish the book I’ve been reading. I did, however, read 50 more pages. That makes more than I’ve read in the last few months. So progress, but still not where I want to be. The good news is that I haven’t been reading because I’ve been getting to sleep earlier every night!
  • Went grocery shopping, grilled, and prepped food for a few hours tonight. So between making some salads and rice bowls, I should be good to go on most meals!
  • Spent almost 3 hours working in the garage with Em and put up a good chunk of our drywall. Two more weekends where we decide to work, and the walls of the garage should be done!

This week:

  • Write one “The 2018 Open is Coming” post
  • I WILL NOT finish the book I started by next Sunday and write a brief summary (Discipline Equals Freedom: Field Manual by Jacko Willink) – Trying a little reverse psychology on myself!
  • Go on a run ONE day this week. The goal is at least 3 miles, and I’m not going to sprint. Just get back outside as the weather starts to warm up a bit again.
  • I’d love to write a post talking about the Swim Lessons I give, why they’re so rewarding for me, and why you should let me know if you’d like some!

Alright, your turn. What’s going on out there?

The 2018 Open is coming – Blinders

Posted: January 26, 2018 in CrossFit, Training
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A lot of people claim to not be very competitive in the gym. Sometimes those same people register for the CrossFit Open and immediately turn into absolute psychopaths! What do I mean? Well, our sport created a verb that describes an action taken by thousands of humans all over the world for a 5 week period each year.

That word: Leaderboarding

What in the world is leaderboarding, you ask? It’s the absolute obsession with knowing the current rankings of an athlete/athletes throughout course of the Open. “Can you use it in a sentence, please?” Yes, I can. My company lost 40+ hours of productivity out of me over the last month because I spent almost all day every Monday leaderboarding by just hitting refresh on the my internet browser so I could watch my worldwide ranking drop by the second. Leaderboarding.

Why is this an obsession for so many of us? I think there’s a few reasons:

  1. It’s crazy to put into perspective just how many people play this little game we love called CrossFit. When over a quarter of a million people sign up to do the Open, and you know that likely doesn’t represent even close to a quarter of the people who CrossFit and just don’t sign up the event, it really makes us realize that this thing people called a fad nearly a decade ago, is still very much around. Being a part of that community is pretty cool.
  2. You’re just dying to know how you stack up in your state, your country, the world! Does it really mean anything to know that on workout 18.3 you were the 29,537th best person who registered for the Open? No. But it’s still really cool to know for some reason!
  3. Competing against your friends can be really fun! The CrossFit Open is the only competition I’ve found each year where you can go head to head with friends in your gym, and friends all over the world at the same time. I still haven’t found another at this scale that allows for real-time ranking and updating of results for so many fun events.
  4. This is my least favorite reason, but perhaps the most accurate explanation as to why a lot of people really leaderboard… to get justification that they are “better than” certain people, or be given fuel to add to the fire as to how they know other people aren’t as good as they claim to be. A score that’s better than yours gets posted by someone you beat day in and day out at your gym. An athlete you competed with last summer at a local event who couldn’t clean 225lbs, suddenly posts a new 1RM of 355lbs. You do a dry run of 1 round of the workout with no weight at all, and the score you see posted by another athlete is 2 minutes faster per round and they also used a heavy kettlebell. Did they cheat? They must have. Steroids? Yep, probably. A judge who counted every single one of their no-reps because it’s their best friend? You bet that’s what happened.

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It can be infuriating to work really hard to perform well during the Open, and then feel deflated because of reason “x, y, or z”. As the most intense few weeks of CrossFit for most of the world approaches, all I can do is ask you to take a breath and relax. Unfortunately, there will always be people who try to bend the rules for their own gain. There will always be athletes, gym owners, and judges who think that submitting a score that isn’t legitimate is alright for some reason. But here’s the thing to remember: There is literally nothing we can do to change them. 

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My advice for you is simple. Enjoy the Open. Check how you stack up against the rest of the world for five fun workouts. Hey, click refresh a few dozen times, I know I will. The only that I ask of you, is that you don’t obsess over your ranking. Don’t lose sleep because of another person’s results. And the most important message I hope you take to heart: Don’t ever associate your self-worth as a human being with how you rank in a fun exercise race competition. We’re all so much more than that.

Put on your blinders, get to work, and have some fun!

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