Posts Tagged ‘Smashby Drops In’

Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • Snatch day included 3 singles at 83%, which for me is 205lbs. Always glad to not miss a single snatch rep over 200lbs!
    • Deadlift day called for a moderately heavy triple. I wanted to hit 405lbs with no belt and feel strong, and I did.
    • I was convinced to do the workout Triple Three with some friends this morning. That’s a 3,000m Row, 300 Double-Unders, then a 3-mile Run. My goal was to finish under 40 minutes… but I did not. Double-Unders were a disaster today, otherwise it would have happened.
      • Row was done in 11:33 (1:56.9, 1:56.9, 1:56.0, 1:54.3, 1:53.0 or so pacing by 200m), DU’s mostly in sets of 20-30, and then my run was a 22:54 (7:48, 7:44, 7:17 splits). Final Time: 40:25
  • Other
    • “Drive Time with Smashby “is a segment I used to feature on my blog years ago. With a few questions from some of you piling up that you wanted me to answer, instead of waiting for the perfect time to answer them in writing I’m going back to finding time to answer them when I can; driving from job to job! The question this week had to do with how to approach jealousy in the gym.

This week:

  • The alarm goes off just after 4am Monday through Thursday, so getting to bed earlier is going to be a must.
  • Leave for vacation on Thursday! Just need to pack and clean during my free hours this week. I cannot wait!

Alright, your turn. What’s going on with all of you?

Pic of the week is of my little man, Bacon the Corgi. It feels so good to come home every night and have this little guy run up and greet me! He may only weigh 24lbs, but these judgey eyes know they really run the house. This look said, “I know you needed your second hand to take the picture, but that means that it stopped petting me for a second. Please place your hand on my back once again. Thank you very much, sir.”


This weekend we got out of town and came up to Breckenridge, Colorado for a few days! The sun is shining, people are smiling, and while it’s not even noon, we’ve already had breakfast, got in a workout at CrossFit Low Oxygen, and now we’re posted up at a local coffee shop to get a bit of work done! One thing that we always try to do on our trips is make time to workout. Why? Because Em is an active and fit human who takes care of her body, and I would just sit and day drink on patios around the world all day every day if she wasn’t there to help me reel it in. A healthy balance of the two makes us a pretty good team when we want to be!

I used to do a “Smashby Drops In” series on this blog, and while looking through my archives, I saw that it’s been nearly six years since my last post of this kind. What better time to bring it back, than right now, that “the blog is back” in full swing! I have been to one other gym in and around Breckenridge (and that gym is CrossFit Breckenridge), so today I decided to check out a new box. Since I have several friends who had been to Low Oxygen before, and one couple who considers this their “home gym away from home” when they’re up at their mountain house, choosing it was a no-brainer.

The options for Saturday workouts I saw were a Partner WOD at 9am, and then a regular class at 10am. Since Em and I never get to work out together, I thought it’d be nice to choose the Partner WOD. We got there a little early, since I tend to be a “late person” (as Em calls me), so we had a few minutes to just move around a little on our own before class. The gym is cool, has lots of toys, and was really clean! I also go to try out my BRAND NEW DSX FLYKNIT METCONS I bought at the Nike Outlet store last night!!


What are thoooooose?!

Once 9:00 hit everyone came together to warm-up, coach let everyone know that we were drop-ins, and introduced us to the class. While some people don’t like being the center of attention, I am a firm believer in making guests feel welcome. Thanks for that!


The workout (above) had rowing in it, so after some general mobility work, we did partner Rowling. (Alternate every 100m, your partner does the meters you’re over or under!, and go to 1,000) Over the course of the next ten minutes or so, we were walked through a Power Clean warm-up, and were shown proper range of motion requirements for balls slams and knee tucks. Once people got all set up, the clock counted down and we were off.


Em and I alternated 250m distances on the rower while the other one planked, and I was holding in the mid-1:30’s as my pace. It’s less than a minute, so I thought I’d be good. For the Power Cleans, I chose 135lbs since coach wanted them to be unbroken. Slam balls we opted for a 30lber since we were sharing. She would have gone up if I let her! (“What? I grew up with 30’s, they’re not hard!”) About halfway through the middle part of the workout, it hit me. I haven’t worked out at 9,000+ feet in a LONG time, and the shortness of breath was rough! On the Cash Out, you switched rowers every time someone lowered their legs, and I was barely able to hold a knee tuck on the parallettes for 30 seconds. Poor Em probably thought, “Dude! Let me row!” Our final time was 19:24.

Over the course of the hour, we interacted with every other athlete in the class, and they were all super friendly. Thanks for making us feel like a part of the family this morning, CrossFit Low Oxygen!


It feels like it’s been a while since I got to visit a new gym, but when I stopped to think about it, it was only last December that I dropped in to a few spots out of town. To me, it’s so fun to see and visit different gyms!

Last week I went to the booming metropolis of Indianapolis, Indiana. The purpose was to cheer on my Alma Mater as they competed in the NCAA Division III Swimming Nationals (ok, swimming AND diving). There were some mind-blowing swims, but that wasn’t the only competition going on at the time. The 2012 CrossFit Games Open still had 3 days left!

I attempted Workout 12.5 once on Wednesday, but after doing some research learned that I had done worse than when I did it last year as WOD 11.6. I did not feel good about doing worse a full year later, so I decided to give it another go! After searching for the best CF Gym in Indy, there was a clear favorite… CrossFit NapTown was the clear winner, so that’s where I was going to get in my final WOD of the Open.

CrossFit, Smashby Training, CrossFit NapTown

CrossFit NapTown!

Not only was the gym awesome, but the coaches were incredibly nice (letting me do the workout in the middle of one of their classes, while one of the owners judged me), and the members were incredibly supportive before, during, AND after I was done with the workout. Stand-up people there, thank you guys so much for the encouragement!

CrossFit, Smashby Training, CrossFit NapTown

Part of their awesome space. Thanks again, guys!

The best news of all, is that even with a late night the night before (c’mon, it was a mini college reunion for me!), I still improved my score to end the Open on a high note. CrossFit NapTown = Awesome!

It’s been a long time since I’ve had a “Smashby Drops In” post, so here comes one from last week!

I left sunny Denver the day after Thanksgiving for a 1-week vacation “back east” visiting family. My plan was to visit at least 4 gyms while I was gone, (since vacations are also about finding new CrossFit Gyms to visit, not just family) and I accomplished my goal! The problem… I didn’t work out at all of them, so one doesn’t count. Story time:

I usually visit CrossFit Pittsburgh when I’m there visiting family, but have a good friend that trains at another gym in town. R.A.W. Training is an incredible gym!

CrossFit, Smashby Training, Smashby Drops In, R.A.W. Training

R.A.W. Training

There are THREE ENTIRE ROOMS that comprise the space: An entire indoor soccer field (turf track), a middle room with some pull-up rigs and a few other machines, and then the WOD space. I was overwhelmed at how awesome it was so I didn’t take more pictures, but the gym was awesome for sure! Coaching staff was really helpful, too. R.A.W. was sweet.

CrossFit, Smashby Training, Smashby Drops In, R.A.W. Training

R.A.W. Main WOD Room

When I was in New York, I visited the crew at CrossFit Virtuosity. From the first walk up to the main door, until I left 2.5 hours later, I loved my time here. Coaching staff was awesome, a bunch of the members walked right up to me and started chatting (which rarely happens at other spots, even though people are still nice) and I got to spend a good amount of time with some of the trainers.

CrossFit, Smashby Training, Smashby Drops In, CrossFit Virtuosity

The main entrance to CrossFit Virtuosity. Awesome!

One of the highlights of this stop was getting a chance to work out with, meet and the chat with Jacinto Bonilla! I saw the video below about Jacinto three years ago, and was instantly inspired. Well… I worked out with him and it was awesome! Definitely the first time I got to see a 72-year-old dominate double-unders, box jumps and full 10ft Wall Ball shots. So much fun chatting with him. Thanks for the time, Jacinto! Good luck at your competition in a few weeks!

Another highlight of this stop was getting to complete my “Again Faster Competition” workout “Spencer” here. This one was 20 Overhead Squats, unbroken, as heavy as you could go! I was nervous, since that is one of my weaker lifts, but was determined to get it done. I got 95lbs relatively easily (which was my original goal) and then was pressured 🙂 into going to 135lbs. The first time I tried it, I got wobbly on the way up and failed after 13 reps.

CrossFit, Smashby Training, Smashby Drops In, CrossFit Virtuosity

CrossFit Virtuosity - Jacinto post-WOD front and center

After a minute or two to recover, I tried it again… got to EIGHTEEN and my shoulders gave out! I may try to edit out the tremor-shoulder I got from reps 15-18… I’m sure it was pretty insane. So, beyond frustrated that I got SO CLOSE, I committed to try it ONE MORE TIME. Keith and Matt (two coaches there) gave me some pointers and some wrist wraps, and I took a few minutes to recover. A few minutes, and a pep talk later, I was ready to go. I finally got all 20 reps at 135lbs! I was pretty excited.

Moral of the story, both CrossFit Virtuosity and R.A.W. Training are physically awesome spaces with awesome people! If you live in Brooklyn or Pittsburgh (respectively), check them out. Tell them I sent you! 🙂

Ever since I met Tom Nugent and Sean Newbry last October at the CrossFit/USAW Competition, I’ve wanted to go visit them at their home gym, SnoRidge CrossFit, just outside of Seattle, Washington. This past month, I was finally able to make that happen!

Earlier this morning I visited Nadia Shatila and her crew at CrossFit Belltown (video to come soon), and when that was all over I hopped in the rental car and drove out to Snoqualmie (where SnoRidge is located).

Their new gym is beautiful, their Tour Guide (Ashley) is incredibly knowledgeable and I had such a blast there!

Thank you guys SO MUCH for letting me come by. I can’t wait for the next time!!

Who’s ready for a new series of posts on the blog?!?!?


Calm down… you’re going to hurt yourself. I know, though… I’m excited, too!!

As most of you know, I LOVE visiting other CrossFit gyms and training with other athletes. So the new series of posts will be called “Smashby Drops In”.

The first stop was CrossFit Lodo here in Denver, CO. Grayson Strange, one of their trainers is an awesome dude, and we had a blast. Next time, Georgia (the other trainer) will join us, too!

Enjoy the video, and let me know what you think of this series!