Workout of the Day
Strength:
Push-press 3×3 warm-up, 8×1 establish a max
WOD:
As Many Rounds As Possible in 8 minutes
100m Med Ball Carry/Slam Ball carry / 8 Thrusters, 115#/75# / 15 Hand release push-ups
Posts Tagged ‘Smashby Training’
The Numbers: 8/16/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
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Moment of Awesomeness: 9/6/11
Posted: September 6, 2011 in CrossFit, MediaTags: Cross Fit, CrossFit, EPICLIFE, Human Slingshot, Moment of Awesomeness, Smashby Training, Vooray
THANK YOU to my friend Taylor for sending this video to me. The folks over at Vooray may just have a little TOOO epic of a life.
I’m just kidding. It looks like they’re just about as Epic as they need to be.
This may be one of the coolest things I’ve ever seen!
Thought of the Day: 9/4/11
Posted: September 4, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Eric Thomas, Giavanni Ruffin, Greyskale Multimedia, Smashby Training, The Hip Hop Preacher, Thought of the Day
It’s been a while since I’ve written a blog post, and that’s because my life has been incredibly busy over the past 4-6 weeks.
The bad news is that you haven’t had the joys of reading my excellent commentary on the amazing athletes I get the privilege to coach on a daily basis, and you haven’t had your regular “Moments of Awesomeness”.
The good news, though, is that I have been stock-piling info. Waiting for life and me to get back in sync with one another so I can hit the ground running. That time has arrived.
Didn’t you know it’s “Get Your Hustle On September“?
Well, buckle up. Things are about to get real.
How Bad Do You Want It from Greyskale Multimedia LLC on Vimeo.
The Pursuit of Paleo: What not to eat!
Posted: August 17, 2011 in CrossFit, Media, NutritionTags: 84 Egg Sandwich, Bacon, Bacon and more Bacon, Breakfast Sandwich, Cross Fit, CrossFit, Dack Janiels, Epic Meal Time, Jack Daniels, Nutrition, Paleo, Paleo Diet, Pursuit of Paleo, Sauce, Sauce Boss, Smashby Training, What Not to Eat
I created this blog to help people change their lives for the better! I want to help you guys get stronger, faster, and most importantly…. healthier!
That means I support the Paleolithic-style diet that consists of primarily lean meats, vegetables, some fruit, little starch and no sugar. It’s important to me keep a fair and balanced perspective on nutrition, though, so you guys should see the dietary plans that some people follow, regardless of whether or not your belief systems are in line with theirs. Am-I-right?
Before we move on, read this next part and read it again, please:
I am not telling anyone to do what is displayed in this video. I do not “support” people feeding their bodies this type of meal. It’s not healthy and it’s not safe. Many of you have heard of that show “What Not to Wear.” Consider this my Pursuit of Paleo post “What Not to Eat.”
HOWEVER, speaking only for myself, and being willing to endure any consequences (which would certainly exist) from my own actions…..
I have found what just might be MY.FAVORITE.MEAL.EVER.
Epic Meal Time guys …. thank you for making my eyes water from the sight of such an amazing creation.
The Numbers: 8/15/11
Posted: August 16, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Deadlifts, Raining PR's, Results, Smashby Training, The Numbers, Training
Today was a pretty standard day at CrossFit Lakewood.
Get here. Warm up. Lift heavy things. Work out. Recover. Leave.
If in the process you happen to PR and pull more weight off of the ground than you ever have before, welllllllllll, that’s just icing on the cake!
Oh that? It's just Alon pulling 365lbs!!
For the workout, you had a basic pull/push couplet. That means for 5 rounds you would do 15 reps of a pull movement (deadlifts, in this case), immediately followed by 15 reps of a push movement (wall balls). I liked this workout, and from the looks of it, a lot of you did, too!
Great job today, team.
Workout of the Day
Strength:
Dead Lift 3×3, 8×1 establish a max
WOD:
5 Rounds for Time
15 Deadlifts (135#/95#) / 15 Wall Balls (20#/14#)
Moment of Awesomeness: 8/16/11 – Round 2
Posted: August 16, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, Cross Fit, CrossFit, Darlene Price, inspiration, Motivation, SICFIT, Smashby Training
It’s rare that I’ll post 2 “Moment of Awesomeness” posts on the same day… but I think you’ll see why I shared this one!
For those who think “CrossFit isn’t for me,” I would just urge them to watch this incredibly inspiring video of the 2nd Fittest Woman in the WORLD in her age bracket, Darlene Price! Stories like these are my favorite part of CrossFit, hands down.
Thanks to CrossFit Austin for putting together this awesome video, and thanks to the SICFIT Crew for sharing it with more CrossFitters.
CrossFit Blog Central: 8/16/11
Posted: August 16, 2011 in CrossFit, Media, TrainingTags: Blog Central, Cross Fit, CrossFit, CrossFit and Pregnancy, CrossFit in the Media, Fast Company, Greg Ferenstein, Navy SEALs and CrossFit, Ochocinco and CrossFit, Reebok, Reebok and CrossFit, Smashby Training, What is CrossFit
As CrossFit continues to blow up in popularity, more and more media sources are going to start covering the “emerging sport.” The latest article I’m sharing comes from the Fast Company website, which is a site founded on the concept of, connecting “ideas and people.”
They cover as many different lifestyle topics as you can imagine, and I have a feeling that this article is going to reach a much larger demographic through its posting. Also, it’s written from the perspective of a relatively new CrossFitter, so many of “our” concepts, terms and thought processes are actually written so the “Non-CFers” out there can understand.
I’ve shared a few parts of the article below, but go ahead and click here or at the bottom of this post to view the entire piece.
~During my four-month experiment with the growing exercise brand, I learned that CrossFit proposes that elite athleticism and seemingly impossible workouts can be survived with a little help from supportive peers pushing each other through the pain.
Group workouts pack the most functional movements of olympic lifting, gymnastics, and calisthenics into a 10-20 minute sprint. The routines are slowly creeping their way into the regiments of all-star athletes and armed forces divisions around the world. They’ve put me in the best shape of my life.
~”I think CrossFit can be for everyone,” says Val Voboril (who is … 9 months pregnant). “It made my pregnancy easier,” she contends, as the “strength, conditioning, and endurance,” helped her deal with the added weight of carrying another human being.
At CrossFit, however, men aren’t always the alpha dogs, such as 106-pound Ting Wang, who deadlifts nearly 3x her body weight in the video below (I still can’t deadlift double my own weight).
Here’s how the author, Greg Ferenstein, closes out his post. I would say it’s not too hard to agree with him with at least the statement below. The next 12 months will be very interesting for the future of the “Official” CrossFit movement.
The strength of CrossFit’s market-oriented approach may also be its biggest challenge. Since workouts and individual culture are largely decided by independently owned gyms, CrossFit can only maintain a level of quality to the extent that trainers buy into the core philosophy and execute smart business practices. Moreover, since Glassman can’t patent “functional, high-intensity movements,” there’s nothing to prevent a Gold’s Gym or military division from wholesale adopting CrossFit’s basic approach without renumeration or giving credit. Ultimately, the survival of the official brand will depend on Glassman’s ability to maintain its community as the exercise program swells.
Click here to read the entire article!
The Numbers: 8/14/11
Posted: August 16, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Smashby Training, Sunday Funday
It’s Sunday Funday! And I think that made me realize that I have a problem. When I went back and checked my phone after class, I realized I had almost 10 videos that I took during class. All of which I thought were awesome!
Since I can’t pick which ones are the best, I still uploaded them all to my Smashby Training YouTube Channel. While I won’t post them all here, feel free to check out the channel and view them there!
Today’s workout was inspired by the Tahoe Throwdown hosted between Rogue Fitness and Again Faster Equipment a few months ago. Some of the best CrossFit athletes in the world were put in the same place for a week or so, and all they did was hang out and work out. Sounds pretty awesome, if you ask me!
The workout variation I had our athletes do tonight was like this:
In teams of 3, every athlete picks up a bar from the ground. While only working one person at a time, the athletes must complete 50 total reps of Front Squat.
BUT, if someone had to set their bar down, the entire team had to do 5 burpees! After that, the team worked together to row a total of 3,000 meters. Once that’s done…. do it all again for a second round! I’m really proud of how well you guys did with this, and the teamwork was awesome.
After that, we had a little dessert for the first time in a while. At 3 different stations, the team was to select one person to complete as many reps as possible of one movement (they were sit-up, push-ups and air squat). The team with the most reps at the end of 3 minutes was named the winner.
Thanks so much for Mike Davis for coming down and hanging out with us for a Sunday Funday! And thanks to all of you for making Casey’s final Sunday Funday workout before she leaves for COLLEGE a great one! We miss you already, Casey!
Workout of the Day:
2 Rounds for Time (done as a team)
50 Front Squats / 3,000 Meter Row
Looks like some burpees got dished out towards the end of Round 2’s Front Squats!
Here’s the final transition on the rower as team KAB finishes the workout. I LOVE the support from everyone else, and Kip’s fight on the rower!
Finally, a “Dessert” video. One minute of max Air Squats. In case you’re wondering, no. This video is not sped up at all. Those guys are really moving that fast! WOW.
What a good-looking crew!
Today's Results!
Gym Family Succes Story: July 2011
Posted: August 12, 2011 in CrossFit, Media, Nutrition, TrainingTags: Before and After, Cross Fit, CrossFit, Linda and Kip Henthorn, Motivation, Smashby Training, Success Stories
Anyone who knows me is aware that the highlight of my days is getting the chance to coach INCREDIBLE athletes through challenging moments. Day in and day out I get the honor of seeing you guys push to… and then through, your self-imposed mental and physical barriers and reach a new confidence, and it moves me emotionally every single time.
So the first thing I want to do is thank you. ALL of you. I’m so privileged to get the chance to spend this time with you guys!
The work in the gym is only half of the battle, though. After you guys walk out the door when the workout is over, you’re faced with a entire world out there tempting you to indulge in the world of sugar and processed foods. Day in and day out you have the option of taking steps backwards instead of continuing a path towards increased health and wellness. As we saw with the Polks on my last “Success Story” post, so many of our CrossFit Lakewood athletes have made changes in their diets as well, and the transformations have been incredible!
This month’s Success Story is about Kip and Linda Henthorn! This husband and wife team have improved their health, flexibility, strength and stamina in ways that you can’t help but notice when you watch them work out in class. The physical changes in their bodies, though, you notice immediately when they walk in the door!
Instead of me telling awesome stories about the changes I’ve seen in these two, this time I’m going to let them tell their own stories.
Linda and Kip, I am SO PROUD of you two, and am so excited to continue to see the changes in your lives. You both look amazing, and your impact on the gym is significant. Thanks for sharing your positivity, and your story, with us!
This is MONTHS overdue, so here you go! ENJOY!
Linda’s Story:
I started at Crossfit Lakewood seven months ago. Several weeks after I started I saw a quote that said “Life begins at the end of your comfort zone”. I immediately thought – that’s what Crossfit is to me. Every WOD takes me to the end of my comfort zone because it is always a challenge and I feel like my life has taken a new direction.
I exceeded my weight loss goal in 3 months, losing a total of 26-30 pounds (depending on the week). I am now a size 4 – the same as I was in college and get a kick out of sharing clothes with my teenage daughters! I will be 50 by the end of this year and have never in my life had the physical strength, energy and mental confidence that I do now, giving me the ability to constantly challenge myself and keep up with “twenty-somethings” I get to team up with.
I also have a complete new awareness of what I put in my body and follow the Paleo Diet. I no longer have stomach aches or feel fatigued because I ate wrong. I crave fresh veggies and enjoy cooking again, constantly encouraging my family to also make changes.
I look forward to continuing to go to the “end of my comfort zone”, learning and achieving new goals.
Kip’s Story:
My stats: 8 months; 25 pounds; vastly increased overall flexibility and strength; able to do things I thought I would never do such as pull-ups and HSPU; big increase in my mountain biking endurance and fun-factor, which I thought may have been lost forever; real awareness to what I eat – far from perfect, but has made a huge difference in my energy and weight levels. Starting and running a business is stressful and time consuming. I used that “excuse” for 7 years, put on 25 pounds and fell way out of shape. I have a long way to go on my strength goals, but I know I am on my way.
I know this is not intended as a Crossfit Lakewood drum beat, but I can’t help myself because it’s unavoidable. I have done some fairly hard core training in the past for endurance road and mountain bike events, but I have never experienced real results as quickly as I have at CFLW. You have probably heard this a hundred times from others, but here is my attempt to describe the CFLW Mojo: My results are directly related to my effort and enthusiasm, which is directly proportionate to the camaraderie and support from everyone at the gym. Watching others improve their abilities is way encouraging too!
Bottom line is that I can’t wait to work out every day – must be the addictive nature of the butterflies when the clock counts down from 10! I feel very fortunate to have stumbled into CFLW and for being part of the family.
Linda and Kip "Before"
Linda and Kip Now. GREAT JOB, you two!
The Numbers: 8/11/11
Posted: August 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Double-workout Thursdays are AWESOME! The first one was all-out 50m sprints. Ten of them! Then the second workout was what Orion likes to call “A GRIP BUSTER!!” Toes-to-bar and Kettlebell swings.
Form on all of these movements is improving so much across the board. Well done, team!
WOD #1:
10 x 50m Sprint 1:00 rest per effort
WOD #2:
As Many Rounds As Possible in 10 Minutes:
8 Toes 2 Bar / 16 KB Swings (24kg/16kg)
Smashby's Training Blog 