Note, the question below is not rhetorical. I am interested in your answer, please.
Accountability April. Who’s with me?
Posts Tagged ‘Denver CrossFitters’
Drive Time with Smashby #13
Posted: April 18, 2011 in CrossFit, Media, TrainingTags: Accountability, Cross Fit, CrossFit, CrossFit in Denver, Denver CrossFitters, Drive Time with Smashby, Smashby Training
6
The Numbers: 4/17/11
Posted: April 18, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, Denver CrossFitters, Results, Smashby Training, The Numbers, Training
SUNDAY FUNDAY again! That’s officially what my Sunday class is called, and it makes me smile every time I hear one of you say it!
This week we had a few newbies join us, and they did an awesome job, too. Had all of our “Regulars” been there, wewould have pushed 10 people. Now THOSE will be some fun classes when summer time is here and we can spend more time outside!
The workout was a good* one… it was WOD #1 from the 2010 CrossFit Sectionals.
*By good, I mean I admitted to them that I literally wouldn’t touch a red kettlebell for 7 months after I had to this workout myself last year!
Workout of the Day:
3 Rounds for Time
500m Row / 21 KB Swings / 400m Run
Boom!
Athlete Results:
Nick (Green KB)- 18:01
Annie (Pink KB)- 18:08
Heather (Blue KB)- 19:39
Alon (Yellow KB)- 20:20
Kara (Blue KB)- 21:20
After that, I decided to pay a little tribute to my friends over at CrossFit Lodo and offer “Dessert” to the crew! What was for dessert? Well, today we did 2 “2-minute Drills” of as many reps as possible of a particular movement.
Max Reps in 2 Minutes: Push-Ups
Nick- 40
Annie- 35
Heather- 42
Alon- 39
Kara (Ab-Mat Sit-Ups)- 36
Max Reps in 2 Minutes: Air Squats
Nick- 61
Annie- 62
Heather- 61
Alon- 43
Kara- 53
2011 CrossFit Games: REGIONALS LOCATIONS ANNOUNCED!
Posted: April 13, 2011 in CrossFit, TrainingTags: 2011 CrossFit Games, 2011 CrossFit Games Regionals, Cross Fit, CrossFit, CrossFit Games, CrossFit Games Open, CrossFit in Denver, Denver CrossFitters, Regionals CrossFit
Good news, everyone! They’ve announced the locations for the 2011 Regionals Competition! It also shows, by region, how many athletes move to the CrossFit Games!
Here it is for us, here in the South West Region:
Week Three (of Regionals): June 10-12
South West:
Spots to the Games: 3 men, 3 women, 3 teams
Aurora Public School Stadium
1250 Chambers Road
Aurora CO 80011
Email: skip@frontrangecrossfit.com
Here’s the link to all of the Regional dates and locations around the world.
GOOD LUCK to all athletes!
2011 CrossFit Games: WOD 11.4 Explanation
Posted: April 12, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, burpee, Cross Fit, CrossFit, CrossFit Games, CrossFit Games Open, CrossFit Games Website, CrossFit Lakewood, Denver CrossFitters, Muscle-Up, Overhead Squat, Smashby Training, Training, WOD, WOD 11.4, Yay Burpees
HQ released the next workout of the 2011 CrossFit Games Open, and a lot of people in the CrossFit Community let out a collective groan.
Without further ado, here is Workout 11.4:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees / 30 Overhead squats (120lbs / 90lbs) / 10 Muscle-ups
For those of you who may be wondering what a Muscle-Up is, it’s a movement done primarily on gymnastics rings that consists of a pull-up transitioning into a dip! The video here will show you exactly what it looks like and give some pointers!
Achieving the Muscle-up from Patrick Cummings on Vimeo.
In my opinion, it’s going to be a lot like the last workout where some people simply won’t be able to complete parts of it. During the first two workouts, most people were able to handle the weight and reps in some form or another, so the differences in scores were simply how many rounds people were able to complete.
Last week, some male athletes simply couldn’t get 165 pounds into a Squat Clean and Jerk. This week’s biggest challenges will fall in one of two categories; either 120 pounds for men (or 90 pounds for women) will be too heavy for some athletes to Overhead Squat 30 times, or they’ll get through them and get stuck on the Muscle-Ups.
The exciting part about involving such a challenging movement in this workout, though, is that there will be HUNDREDS of people out there who will get their first-EVER Muscle-Up during this workout! I hope that CFHQ puts together a video of all of the first MU’s caught on tape from this week’s workout 🙂
The video below is from HQ showing the official range of motion requirements for the movements.
GOOD LUCK, EVERYONE!
Drive Time with Smashby #8
Posted: April 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, CrossFit in Denver, Denver CrossFitters, Drive Time with Smashby, Smashby Training
This episode of Drive Time is a little longer than most, but I really wanted to address Casey’s three questions.
What do you guys think?
(Oh and yes, Mikey. That is a crack in my windshield. Deal with it.)
🙂
The Numbers: 4/11/11
Posted: April 11, 2011 in CrossFit, Media, TrainingTags: broad jumps, Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, Denver CrossFitters, personal training, pull-ups, Results, running, Smashby Training, The Numbers, Training, WOD, workout, workouts
The strength portion of tonight’s session featured the movement Sumo Deadlift. Not only did I see some people pull weight off of the ground safely and hit some PR’s, I also go to see CC do his thing. Look at this man pull 465lbs off of the ground and make it look easy!
After that we got right into the workout, which include jumping for the first time in a while. I’m really hoping that the weather stays nice, because being able to run outside regularly again is such a nice change of pace! I love summertime.
Workout of the Day:
Strength
Sumo Deadlift – 85% of 1RM – 1 Rep every minute for 15 minutes
WOD
4 Rounds for Time
400m Run / 20 Broad Jumps / 15 Pull-Ups
Athlete Results:
Sumo Deadlift
Jamie- 235lbs? (was it more?)
Alon- 175lbs (was WAYYY too easy, but form looked perfect)
WOD
Jamie (1-Banded Pull-Ups)-
Alon (4-Banded Pull-Ups)-
Thought of the Day: 4/11/11
Posted: April 11, 2011 in CrossFit, MediaTags: Aesop Rock, CrossFit, CrossFit in Denver, Denver CrossFitters, No Regrets, Smashby Training, Thought of the Day
Buckle Up , everyone. Many of you are already seeing how long this post is and are saying “I’m outta here.” For those of you that decide to read on… tonight is a big moment for me and for this blog. If you read through to the end, hopefully it leaves you smiling like it left me after writing it. Getting real and feeling 100% comfortable in your own skin is one of the best feelings in the world and I’m closer to that every day. Fist Pump.
Enjoy…
Do you guys know what I love? Life.
More and more each day I am realizing how much I TRULY LOVE LIFE. That doesn’t mean I love every part of my life, or that life is happy and amazing every minute of every day, but when I really sit… stop… and think, I’m pretty blown away at (and incredibly grateful for) the lives we’re privileged enough to have.
This blog is something that has brought me a lot of joy over the last 9 months or so, too, and I think it’s because I’m learning that this is an outlet to share my voice. Most people like being able to share their thoughts and this is a big way I’ve found to do that. THEREFORE, effective immediately, I am going to devote this blog to being an extension of me and my voice. No matter what.
That was a pretty big epiphany for me, today. And it feels really good.
So, here we go with the “New and Improved” Smashby’s Training Blog.
I like hip hop music quite a bit, and one of my favorite artists is “Aesop Rock.” He has a very unique rapping style, his lyrics are anything but boring and many of his beats and rhythms are one of a kind. I was listening to one of his songs tonight, and the lyrics rang even more true that usual.
The song is called “No Regrets” and talks about a girl who was a bit of a loner. That’s all fine and dandy, but there are two parts of the song’s lyrics that I love. The first passage is the chorus:
“1 2 3
That’s the speed of the seed
A B C
That’s the speed of the need
dream a little dream,
Or you can live a little dream
I’d rather live it
Cuz dreamers always chase
But never get it”
Check out that last part again. “DREAM a little dream or you can LIVE a little dream. I’d rather LIVE it, cuz dreamers always chase but never get it.” WOW. So many of us can sit back and think about things we’ve “always wanted to have/do/accomplish”. How many of us have actually taken the time to GO AFTER IT? Period. Personally… I’d rather live it.
Here’s the other part of the song I love:
“Look, I’ve never had a dream in my life
Because a dream is what you wanna do, but still haven’t pursued
I knew what I wanted and did it till it was done
So I’ve been the dream that I wanted to be since day one!”
I can’t always say this about myself, yet… but I’d absolutely love to. To look back at your life (not at the END of it… at any time) and say, “Yep, I have done exactly what I knew I wanted to, and I have no regrets” would be so peaceful. That doesn’t mean I expect life to be perfect, but there are a lot of times where I didn’t take that risk, or give myself the opportunity to grow, and I’m going to start doing that more! My prediction, it will feel pretty liberating. I’ll keep you posted on how that’s working out for me, and would absolutely love to hear if any of you do that, yourselves.
If you want to hear the song, feel free to check out the video below.
The Numbers: 4/10/11
Posted: April 11, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, Denver CrossFitters, double-under, group fitness, Jump Rope, personal training, Results, running, Smashby Training, The Numbers, Thruster, Training, Wall Ball
Sunday Funday’s workout this week was a little different. Usually during our workouts the movements are completely varied in terms of how they go, let’s say with one “pushing” movement and one “pulling” movement. Today I wanted to change that up.
We performed both Wall Ball Tosses AND Thrusters. On paper, these movements are very similar (start at the shoulders, stand up aggressively and throw your arms into the sky), but in practice, I wanted the athletes to feel how different it was to throw a round/irregular-shaped object in the air and then need to catch it, versus keeping an evenly balanced barbell safely in your hands. The crew did a great job today!
Workout of the Day:
4 Rounds for Time
20 Wall Balls / 20 Thrusters / 20 Double-Unders (or 40 Single Jumps) / 200m Sprint Run
Athlete Results:
Bad Boy Mike (20# / 65#)- 15:46
Alon (14# / 45#)- 24:13
Annie (6# / 15#)- 18:26
Casey (14# / 45#)- 21:48
Andy (14# / 15#)- 16:42
2011 CrossFit Games: Week 3 Results
Posted: April 11, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, Cross Fit, CrossFit, CrossFit Games, CrossFit Games Open, CrossFit in Denver, CrossFit Lakewood, Denver CrossFitters, Push Jerk, Smashby Training, Squat, Squat Clean, Squat Clean Thruster, Training, weight training, workout, Workout 11.3, workouts
Team CrossFit Lakewood is at it again, this time with the third workout of the 2011 CrossFit Games Open.
One more time, the workout was as many reps in 5 minutes as possible of 165lb/110lb Squat Clean and Jerks.
Two heats of athletes lifted on Saturday, and the energy was high! Check out the video below and see how much fun we have together. Great job, team. Let’s keep it up! WE’RE HALFWAY THERE!
*****Highlight of the day for me*****
Drew Vance, aka Dru-Tang, hit a HUGE personal record for his Clean and Jerk today meeting the prescribed weight of 165lbs. He then went on and did it 3.5 more times! AWESOME!
Then on Sunday I decided that I had a few more reps in me, so I wanted to give it another go. A HUGE thank you to Megan for being willing to head to the gym to be my official judge/counter. (I ended up getting 4.5 more reps then attempt #2!)
The Rugged Maniac Adventure Race and Music Festival
Posted: April 8, 2011 in CrossFit, Media, TrainingTags: Adventure Race, Adventure Race and Music Festival, Cross Fit, CrossFit, CrossFit in Denver, Denver, Denver CrossFitters, Denver Events, Rugged Maniac, Smashby Training, Tough Mudder, Training, workout, workouts
Another adventure race, anyone?! Most of you know I will be attacking the Tough Mudder race on Saturday, June 25th. This past week, however, I came across another one that looks like a ton of fun:
This thing is an adventure race AND a music festival! That’s combining a heck of a lot of really fun things.
Here are some basic details:
- The Denver, Colorado, race will take place on Saturday, October 15, 2011, at the Thunder Valley Motocross Park in Morrison, Colorado.
- Normal Registration ($58) – Ends August 26, 2011
- You must be 14 years old on race day to compete. All racers under 18 will require a guardian signed waiver.
- What do you get? – “I am a Rugged Maniac” T-Shirt / One Free Beer (for racers over 21 years of age) (No substitutions, no alternatives) / SWAG / Rocking after party – and we promise we know how to party.
If you still need some motivation, here are some pictures from one of the events!
Let me know if you think you’ll be interested in the comments section of this blog. I’m trying to get a huge group of people to go together. This would be a TON of fun! (DACTA, I’m talking to you!)
***UPDATE***
I created an Official Facebook Event for us! Check it out, spread the word and let’s have an awesome day together! Click below to check it out!
Smashby's Training Blog 