New questions from Megan, UN-suggestions from Casey and great advice from Molly King.
A pretty productive little Drive Time! 🙂
Posts Tagged ‘lifting weights’
Drive Time with Smashby #5
Posted: April 7, 2011 in CrossFit, MediaTags: 2011 CrossFit Games, Cross Fit, CrossFit, CrossFit Games, CrossFit in Denver, Drive Time with Smashby, lifting weights, personal training, Smashby Training, Training, weight training, workout, Workout 11.3, workouts
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The Numbers: 4/5/11
Posted: April 6, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, fitness, Free CrossFit, group fitness, Handstand, Handstand Push-Up, kettlebell, kettlebell swing, lifting weights, personal training, push up, push-ups, running, Smashby Training, Training, weight training, WOD, workout, workouts
Well, today was day 2 of FREE CROSSFIT WEEK at CrossFit Lakewood, and it went even better than yesterday!! This evening there were 25 people in class… EIGHTEEN of which were non-members! Eighteen Newbies!!!
What does that look like? Well, throw in a beautiful day in terms of weather, a few warm-up exercises, and a lot of smiles… and it looks like this!
And then Ben S. leading 25 people through some Jumping Squats. I’d say he’s a natural leader!
The workout for today was a good one. It included quite a few shorter runs, kettlebell swings and either regular or handstand push-ups (depending on the athlete’s ability level). Here’s the crew all taking off at once for the first run lap! (thanks for not trampling me, Lion King style!…… too soon?)
Workout of the Day:
5 Rounds for Time
200m Run / 20 Kettlebell Swings / 200m Run / 20 Push-Ups (or 10 Handstand Push-Ups)
It was so cool to look around and see so many people swinging KB’s and doing push-ups. The sense of community and support you guys showed, and around people you had just met, was awesome!
For so many of you being “First-Time CrossFitters”, the form and technique work was AWESOME! Look at all of those full lock-outs at the top of the push-up!
Also, I’m proud to report that no one was hit with a rogue or flying kettlebell! That means the crew was organizing and respectful of the space around them. I mean, does it get ANY better than this? I’m not sure how, but I’m hoping to see if it does.
Now, to end the post with an feat of awesomeness, our very own Greg Walker (who has been featured on this blog quite a bit for just being cool) shows the world what it’s like to be good at Handstand Push-Ups. At the end of an almost 20-minute workout, the guy ends it with 10 unbroken HSPU’s! Pretty epic stuff… Well done, GW!
2011 CrossFit Games: Open WOD #3
Posted: April 5, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, Cross Fit, CrossFit, CrossFit Games, CrossFit Games Open, CrossFit in Denver, CrossFit Lakewood, ground to overhead, Jerk, lifting, lifting weights, olympic lifting, Push Jerk, Smashby Training, Squat Clean, Squat Clean Thruster, Thruster, Training, weight training, WOD, WOD #3, workout, Workout 11.3, workouts
Tuesday night, Workout #3 of the 2011 CrossFit Games Open was released, and reactions are mixed in the CrossFit Community.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg) / Jerk (165lb / 75kg)
One rep would basically just mean the athlete was able to Squat Clean the weight, but not lock it out overhead. This means that each “Round” is a successfully completed Squat Clean done any way (Squat Clean, Power Clean to Front Squat, etc) followed by a Jerk (Shoulder to Overhead, really). There will be a lot of people out there that at least start off with a Full Squat Clean Thruster.
Here’s our very own Greg Walker showing you all what a Squat Clean Thruster looks like. Keep in mind he weighs 152 pounds, but he’s throwing 165 pounds over his head like it’s nothing. WHAT A BEAST!!
IMPORTANT NOTE on Range of Motion and Judging:
At the top of the jerk movement, the barbell needs to be in line with the athlete’s HEELS. Make sure we’re not counting reps that are locked out in front of the toes!
Check out the video below from CrossFit clearly outlining the expectations for WOD 11.3.
The Numbers: 4/3/11
Posted: April 5, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, fitness, group fitness, lifting, lifting weights, Results, Smashby Training, Sunday Funday, The Numbers, Training, weight training
The name Sunday Funday has officially spread, so… WELCOME TO SUNDAY FUNDAY!
We hadn’t been using barbells much on Sundays, so I decided that we’d change that this week. The workout tonight included some short-distance rowing to really get our heart rate up, and then three other movements. We did Squat Jumps to simulate exploding up from the bottom of a squat, then we did Push Press so simulate getting a weight off of our shoulders, to locked out overhead powerfully. The final movement combined all of those movements; it was the Slam Ball Toss. You’ll see in the videos what exactly that is, but let me just tell you it’s harder than it looks.
Check out Alon and Andy rowing their 250m distance during this round. For guys who are very new to rowing, especially at high intensity levels, these guys are CRUSHING it. Well done!
Workout of the Day:
3 Rounds for Time
15 Push Press / 15 Squat Jumps / 250m Row / 15 Slam Ball Throws
Athlete Results:
Andy (45# Push Press / 30# Slam Ball)- 21:28
Casey (35# Push Presss / 40# Slam Ball)- 21:48
Wes (75# Push Press / 50# Slam Ball)- 22:40
Alon (45# Push Press / 30# Slam Ball)- 24:17
Jamie (75# Push Press / 50# Slam Ball)- 25:12
Krystle (15# Push Press / 20# Slam Ball)- 26:17
The Numbers: 3/31/11
Posted: March 31, 2011 in CrossFit, Media, TrainingTags: Abbate, boot camp, clean and jerk, Cross Fit, CrossFit, CrossFit in Denver, CrossFit Lakewood, fitness, ground to overhead, group fitness, Hero WOD, lifting, lifting weights, olympic lifting, personal training, Results, running, Smashby Training, The Numbers, Training, weight training, workout, workouts
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.
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.
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!!
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