Smashby's Training Blog

The day started off pretty cold and rainy, but by the time the 6pm class rolled around it was a beautiful day! What better way to start another amazing CrossFit class then by doing the…

Best. Warm-Up. Ever. CROSSFIT DODGE BALL!!!
Regular dodgeball rules apply, but if you get hit, you need to do either Burpees or Air Squats.

A little bummed I missed Orion getting tagged in the face with one (he was fine, relax), but still an awesome time!

This one might look more complicated than it really is, so let me just explain it.
There are three exercises, each of which requires 21 reps. The are KB Swing, Goblet Squats and Pull-Ups. Run 100m before each one of those. Do all of that three times!

3 Rounds for Time
100m Sprint / 21 Kettle Bell Swings, 24kg/16kg / 100m Sprint / 21 Goblet squats, 24kg/16kg / 100m Sprint / 21 Pull-ups

Swing!

Squat!

Pull-Ups!

Week 5’s workout for the 2011 CrossFit Games Open was released, so that means we knew what the Wednesday workout was going to be at CrossFit Lakewood.

I have been posting the videos from CrossFit HQ on what the workout is, along with some advice each week, and that post will come next. Don’t worry.

The workout was the first (and only) one during this part of the Competition to reach the 20 minute time domain, so this will separate out some of those people who lack in the Endurance department.

Workout of the Day:
As Many Rounds As Possible in 20 Minutes
5 Power Cleans, (145#/100#) / 10 Toes 2 Bar / 15 Wall Balls (20# to 10′ target/14# to 9′ target)

For many of our newer CF-ers, it was their first time using the Power Clean movement in a workout. Over the course of the 20 minutes, form improved dramatically! Great job, guys. It’s so much fun getting to coach such quick learners!

We had a few people doing the official Competition WOD with their judges at the same time, too!

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