Posts Tagged ‘Progress’

Smashby’s Tip of the Week 5/4/18

Posted: May 4, 2018 in CrossFit, Training
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The third week of Smashby’s Tip of the Week is live, and we’re continuing on to week three of my four week handstand push-up progression!

Today we’ll discuss another safe dismount from the Wall Climb position and then go from transitioning from headstands into the safe way of becoming confident progressing into a handstand. I’m always very cautious teaching athletes how to get into this position from the standing position, so please follow along with my steps in order to build confidence first before trying to make it a more dynamic movement. Plant those hands first, then get faster.

Once you can accumulate 90-seconds to two minutes in that handstand position, then you’ll be ready for next week’s session where we’ll discuss strategies for building strength, and improving your kipping for handstand push-ups!

I hope you find this information beneficial.

If you do, please share it with someone else you think it could help!

Smashby’s Tip of the Week 4/27/18

Posted: April 27, 2018 in CrossFit, Training
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The second week of Smashby’s Tip of the Week is live, and we’re continuing on to week two of my four week handstand push-up progression!

Today we’ll discuss longer holds in the Wall Climb position and then move into my favorite way of teaching headstands. I’ve always found that improving one’s comfort in a headstand leads to more stable handstand push-ups. By the end of the four week series, we’ll be discussing kipping options and accessory work to improve being inverted.

I hope you find this information beneficial.

If you do, please share it with someone else you think it could help!

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!

SunRise3.8.18

Monthly Recap: February 2018

Posted: March 1, 2018 in CrossFit, Training
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For a month of January that dragged on for so many people, February was gone in the blink of an eye! Wow, where did the time go? For those of you new to the blog, my Monthly Recap post is more for my own records than anything else. Don’t get me wrong, I love sharing what’s going on in my life with all of you. What I like more than that, though, is the ability to look back throughout the year and have documented evidence of things I’ve done! Sometimes we get so caught in the weeds of our day to day lives that we forget how much we’ve accomplished. You should try it!

February 2018

Fitness- Unless work got in the way, I took the noon classes on Mondays! That means there were other humans around when I trained, I actually had a coach to watch me, and I started the week off with a workout! Those are all good things!

In terms of actual numbers, I had the most success with Snatches this month. Hitting 185lb Powers is becoming much more consistent, I’m getting more confident hitting full snatches up to 200lbs, and when pulling from the “blocks” at the knee for the first time in years, I hit 230lbs (5lbs under my goal). A complex of Power Clean, Hang Squat Clean, and Front Squat at 260lbs got me pretty fired up, too. After a 2-second pause Front Squat at 275lbs I thought I’d feel stronger, but heaviest Clean and Jerk for the month was only 280lbs, also 5lbs under my goal. It’s alright, though, I’m working on it.

I was bummed the other day when I realized I didn’t hit A SINGLE goal I set for myself in the gym in February, so when I got the gym today (the 28th) and had a 30 minutes before class, I decided to take a shot at the mile run. After a 15 minute warm-up, and running for the first time in a month, I ran a 5:54! I’m pretty sure that’s my fastest mile in a few years, too. So… yay for hitting ONE goal I set! AND I also started a 1000 Calorie per Week Challenge, aiming to hit 4,000 total on a rower or an air bike over the course of the month. Got that one, too!

My “First Ever” class this month was another Yoga class with Em. Don’t tell me that another Yoga class doesn’t count, because it sure does…. it was Partner Yoga this time. There were a few Acro poses thrown in, AND I didn’t drop her once!

House- With a short month, me working nearly every weekend day, the weather being bad, AND going out of town one weekend, not a ton of house progress was made. We did drywall another third of the garage, but for March, I’d like to finish putting up drywall in the garage, AND installing our Pegboard.

Other- A weekend in Breckenridge was a nice little getaway, and we checked out the Ice Castles in Dillon. The weather got really cold and snowy for a good chunk of the month, so not a ton of activities went down. We did go see one of our favorite Dj’s (Defunk) in Boulder, so that was great. Also, the Pod Save America Podcast came to town, and we went to see them record a live show with some friends

For March, since I’m realizing how unrealistic it has been for me to go to the gym JUST to “test” certain things, my Fitness goals for March will basically remain the same. IF the chance arises to max my Olympic lifts, I’d like to Clean and Jerk 285lbs and Snatch 235lbs.

Setting the goal of reading a book per month has been a giant failure thus far, and it’s just because I’m out of the house and running around for so many hours per day. So I won’t set a goal there, other than TO READ in the month of March. The thing is, I’d LOVE to read the two books I have on my nightstand, it’s just so hard to prioritize that. I promise to keep trying.

What’s going on with all of you? I’d love to hear some of your accomplishments in February, or goals for March!