Posts Tagged ‘Hero WOD’

The fifth week of “Smashby’s Weekly Throwdown” is ready to go! The goal today is to work on increasing the length of run as we decrease the amount of reps each round. Instead of crashing and burning on the final run, be prepared to bring it home fast!

Throwdown #5

Run 100m

10 Pull-Ups

20 Push-Ups

30 Air Squats

Run 200m

8 Pull-Ups

16 Push-Ups

24 Air Squats

Run 300m

6 Pull-Ups

12 Push-Ups

18 Air Squats

Run 400m

Focus/Modifications/Progressions:

Overall Strategy- Today’s strategy for “Murph” will be geared towards helping athletes keep some speed in the tank for their final run. The first 100m run is followed by the largest block of reps for Pull-Ups, Push-Ups, and Air Squats. As the runs get a bit longer, the reps go down each round.

Runs– The goal today is to hold the same pace for all four runs. Think about what time would make you happy to run that final mile of the workout, and work backwards to find the pace you should hold. Knowing that, if you plan to run an eight minute mile to finish the workout, that puts your final 400m at 2:00. Using that equation, your 100m should take 30 seconds, 200m should take one minute, and your 300m should take ninety seconds. After your final air squat, get right out the door and hold that pace for your final run!

Pull-UpsPush-Ups, and Air Squats– For each of these movements, break down reps each set similar to how you’d plan to break them down on Murph day. The primary focus of the workout today is run pacing, so the reps should be completed in smaller, manageable sets. Just keep moving, and hitting full range of motion for everything.

Just like last week, if you plan on wearing a weight vest while completing Murph, this is a another great workout to start getting more comfortable wearing it before Memorial Day!

Five weeks of Murph prep in the books. Have you done any of these workouts? All of them? Let me know what you think!

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The fourth week of “Smashby’s Weekly Throwdown” is ready to go! Hoping that these continue to help prepare athletes for the big day. Keep letting me know how you do, and if you get the courage, post your times and notes in the comments. There’s a few of you out there, I promise!

Throwdown #4

6 Rounds

Run 100m

3 Pull-Ups

6 Push-Ups

9 Air Squats

3 Pull-Ups

6 Push-Ups

9 Air Squats

Rest 60-90 seconds between rounds

Goal is to keep all 6 round times nearly identical!

Focus/Modifications/Progressions:

Overall Strategy- Today’s strategy for “Murph” will be geared towards helping athletes pace the workout more effectively. After running a short 100m distance, complete two rounds of 3 Pull-Ups, 6 Push-Ups, and 9 Air Squats. After one round is complete, rest between 60-90 seconds, and repeat. Complete for a total of six rounds of work. The goal is to complete all round with steady effort and nearly identical times.

Runs– You’ll only be running 100m each round, that’s pretty short! Keep the runs steady, and as soon as you get back in the gym start on your pull-ups right away.

Pull-Ups– Only three reps at a time. That means many of us will be going unbroken the entire time here. As long is it’s not going to destroy your grip or tear your hands, hang on and keep moving.

Push-Ups– It might be tempting to try and complete the six reps unbroken, but as I’ve said every week of the throwdown, few people will be able to maintain that throughout the full Murph. Break it down four and two, or three and three with really short rest, and keep that pacing going throughout all six rounds.

Air Squats– Remember, there are 300 air squats in Murph. Just because there’s “only” 18 reps per round, doesn’t mean you should sprint them. Find a comfortable pace and stick with it through short rests and steady breathing.

Also, if you plan on wearing a weight vest while completing Murph, this is a great workout to break it out and start getting more comfortable wearing it before Memorial Day!

Four weeks of Murph prep in the books. Are you feeling more confident? I sure hope so! Give this one a shot, and let me know how it goes!!

The third week of “Smashby’s Weekly Throwdown” is ready to go! It’s been so fun receiving messages from people who are participating in these weekly challenges. Keep letting me know how you do, and if you get the courage, post your times and notes in the comments. There’s a few of you out there, I promise!

Throwdown #3

Run 800m

20 Pull-Ups

30 Push-Ups

40 Air Squats

Run 800m

Focus/Modifications/Progressions:

Overall Strategy- Today’s pacing strategy for “Murph” will be geared towards helping those who are considering completing the workout straight through. That means they’ll run a mile, complete 100 pull-ups, then 200 push-ups, then 300 air squats, then another mile run. In that order. It’s a completely different beast to do it this way, so I encourage anyone completing my challenge this week to imagine needing to complete all reps, not just to blast through it unbroken. 

Runs– The workout has athletes running one mile total, half of the distance to be run during the full workout. I’m challenging each of you to try and run your 800’s in the exact same time! That means pacing the first run more than you need to, then pushing to match your time on the second one to complete the workout.

Pull-Ups– While there are a lot of people who can do 20 pull-ups in a row, fewer people would hit sets of 20 out of the gate on their way to 100. Pace it as if you had that much volume to complete. Smaller sets, short rest, continue.

Push-Ups– Most athletes complete sets of 3-5 reps at a time for push-ups during Murph. If you had to do 200 in a row before moving on, most people would most certainly stick with a similar rep range. Chest, hips, and quads, hit the ground at the same time. Be sure to lock out every rep before dropping to rest!

Air Squats– Imagine having to do 300 of these! I think quick sets of 10 reps or so, with a short rest before repeating, should keep you moving enough and ready to take off on that second run.

This will be the third week of getting ready for one of the most commonly performed workouts in all of CrossFit. I hope some of you are already feeling a bit more confident with different strategies for pacing and your chosen rep scheme.

Let me know how it goes!!

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:
“Abbate”
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.

CrossFit, Smashby Training, CrossFit Lakewood, CrossFIt in Denver, Hero WOD, workout, fitness, running, Clean and Jerk, olympic lifting, sunset, Pati Lockout, Abbate

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!!