Posts Tagged ‘Smashby Training’
Photo of the Day: 6/6/11
Posted: June 6, 2011 in CrossFit, MediaTags: Calm Before the Storm, Cross Fit, CrossFit, CrossFit Lakewood, Medicine Balls, Photo of the Day, Smashby Training
The Numbers: 6/5/11
Posted: June 6, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, Sunday Funday, The Numbers, Training
SUNDAY FUNDAY!!!!! Sorry for yelling, but I get so excited knowing that my week gets to start off with the incredible crew we have on Sundays! Look at how much fun these people have together 🙂
Ok, back to the important stuff. Heather Beck was our big winner the last time we had a “Dessert” challenge, and that meant she was able to choose the rep scheme for tonight’s workout. Her vote was a 3-Rounder with 15 reps of 3 different movements. Coach Tom went ahead and added a little 400m run after each round, too!
My favorite comment of the night came from Paige when, after I explained the workout, she said, “WHAT?! These things all require coordination!!!” Yes Paige… yes they do. Thankfully, CrossFit helps improve our coordination, so…. you’re welcome 🙂
The workout should have been called Med Ball Bonanza. Actually, it’s not too late to name it, so that’s what it IS called. Fist pump!
Workout of the Day:
Med Ball Bonanza!
3 Rounds for Time
15 Med Ball Double-Claps / 15 Med Ball Burpees / 15 Med Ball Jumps / 400m Run
You may be wondering what some of those movements are (like most people in class wondered), but the videos below will explain them all!
Coach Chrissy joined us for her first Sunday Funday workout, and since I was so glad she came by, I let her use a 20lb. Med Ball. She made it look like a 10-pounder!
Today we even had Lindsay check out a CrossFit class for the first time! Great job!
I love when it’s nice enough to workout outside, too. Even though it was a little warm out, hopefully you all enjoyed it as well.
Almost there, guys and gals!
Today, I had to post the Final Results. Why? Because I think it’s hilarious to see how people write when they have just been working out really hard for 20 minutes. I mean, I know you all track your training at home, and wanted to give you times!
The Numbers: 6/2/11
Posted: June 5, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Thrusters, Training
Thursters are one of my least favorite movements. I think it’s because I’m not very good at them yet. It’s funny how that works, isn’t it? But, to take my own advice that I give to athletes, I turned it around in my head and said, “I’m excited for the opportunity to improve my skill at Thrusters!” Orion’s workout today closely resembled a Hero workout from CrossFit that we did together a few months back, but this one was shorter and sweeter, and you didn’t need to keep track of time between rounds.
I had to pull the class together after the workout today and have a conversation, though. I have never seen this many people in one class show as perfect form as you guys did tonight. It was INCREDIBLE. GREAT JOB to all of our athletes!!
Workout of the Day:
10 Rounds for Time
5 Thrusters
100m Sprint
Moment of Awesomeness: 6/3/11
Posted: June 3, 2011 in CrossFit, MediaTags: Cross Fit, CrossFit, Moment of Awesomeness, Smashby Training
I am crying from laughing and smiling so hard. Literally.
If we could all only be this excited when good things happen to us! Try it. I promise you it will make you smile!
Seriously… this is one of the best videos I have ever seen! You can do anything you put your mind to, friends. Just believe in yourself!
🙂
Moment of Awesomeness: 6/2/11
Posted: June 2, 2011 in CrossFit, MediaTags: Army Staff Sgt. Eddie Peoples, Cross Fit, CrossFit, Moment of Awesomeness, Sarasota Bank Robbery, Smashby Training
I saw this link to an online news article today posted from a friend and had to check it out!
Army Staff Sgt. Eddie Peoples was home on leave, and at the bank with his kids, when a man walked in to rob the bank. After reading that, I thought there was going to be some crazy fight inside of the store, but it actually is much cooler than that. Check out a segment from the original article:
“The robber kept his eye on Peoples, 34, who has the thick neck and muscular arms of a professional soldier. The robber waved his gun in Peoples’ direction and warned that “the big black guy” should not try anything.
As the robber prepared to flee the bank, he pointed the gun at Peoples’ sons, Ikaika and Kioni, who were peering through the chairs.
Peoples does not remember the robber’s exact words, but said the man warned others in the bank not to try anything “or the kid will get it.” It was the wrong thing to say to a battle-tested veteran of Iraq and Kuwait who won a medal for helping repel a mortar and ground attack.
“When he threatened my son,” Peoples said, “I could not let that pass.”
The next few moments played out like a scene from an action movie.
Peoples told his sons to stay put while he went after the “bad guy” — a familiar phrase Peoples and his wife, Abra, use to describe his job to their four children.
Peoples jumped in his rented van and blocked the robber’s dark-colored Honda in a parking space. The robber rammed the van several times with his car, trying to flee.
When that did not work, he confronted Peoples, pointing his gun at his face.
Peoples said his Army combat training simply took over. He used his left arm to grab and twist the robber’s arm until the wrist locked, making it easy for Peoples to strip the gun away.
Then he used a martial arts move, a half Mui Thai clinch, to wrap one arm behind the robber’s neck and slam him face first to the ground.
Peoples had the gun in one hand and the bag of money in the other; he was holding the robber to the ground when a deputy responding to the robbery pulled up in his squad car.”
HOW AWESOME IS THAT?!
I am so thankful to have people like Staff Sgt. Peoples protecting us; not only abroad, but even here at home! Thank you!
Click here to the original article and you can see the interview with him, along with some grainy security footage from inside the bank. There’s nothing graphic at all, and you can see that even in the heat of the moment, he keeps his cool and the ONLY thing he does is protect his kids. SO awesome.
Ask Smashby: Paleo Diet
Posted: June 1, 2011 in CrossFit, Media, Nutrition, TrainingTags: Ask Smashby, Cross Fit, CrossFit, CrossFit Lakewood, Nutrition, Paleo, Paleo Diet, Smashby Training
WELCOME, everyone, to the first Episode of my new Series called: “Ask Smashby”
During these videos, I will field questions directly from you, and give you my best answers! Hopefully we’ll be able to start some great dialogue together.
Our very first question came from CrossFit Lakewood athlete, Heather Beck. She said:
“I’ve been doing Paleo for about 7 weeks now with some “cheats” here and there… Not really noticing any weight loss. Then this last week, I committed 100% and have dropped almost 5 pounds. My cheats were fairly minimal (except one) but curious if anyone has experienced a similar situation with having to be 100% spot on or no results?!”
It’s almost 7 minutes long (so a bit long-winded), but as I get more comfortable with this structure, they’ll get more efficient. I am very curious as to what input you guys have to this video, and really look forward to continue the series!!
What do you think, guys and gals?
Moment of Awesomeness: 5/26/11
Posted: May 26, 2011 in CrossFit, MediaTags: Cross Fit, CrossFit, Moment of Awesomeness, Self Expression, Smashby Training, TURF Dancing
Self-expression is a critical need of all human beings. Dance is one of the ways some people express themselves, and videos like this (that I saw for the first time about a year and a half ago) just leave me speechless.
While I don’t think there’s a “right” way to do it, there are some less-than-ideal ways to be seen and heard. Some people turn to destructive behaviors, drugs, vandalism, etc, as a way to have their presence felt by others. While I don’t condone those choices, I do 10000% support people finding creative and positive ways to share who they TRULY ARE with the world. Especially when it’s by doing something this beautiful.
The men below are doing a style of dance that was invented in Oakland, California known as TURF dancing (which stands for “Taking Up Room on the Floor”). It is so cool for me to watch this!
This video makes me happy. I hope you enjoy it, too.
The Numbers: 5/25/11
Posted: May 26, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Twenty minute workouts used to be nothing. Then I found CrossFit and now I feel like twenty minutes is about 15 minutes longer than any workout should be!
Today’s workout was pretty brutal for everyone who did it. Short run, KB Swings, then Ball Slams. Ball Slams are one of my least favorite movements, and the run was so short, there really wasn’t enough time to “recover” before needing to grab that KB again. Brutal, brutal, brutal.
Workout of the Day:
As Many Rounds as Possible in 20 Minutes
150m Run / 15 Kettlebell Swings / 15 Ball Slams
I don’t know about you guys… but athletes here are looking GOOOOOOD!
Ben gets his cast off tomorrow, but as you’ve seen, having it hasn’t slowed him down at ALL! Look at this young man doing ball slams…. FOR THE FIRST TIME EVER!? Rock. Star.
Goal Crushers: 5/25/11
Posted: May 25, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Goal Crushers, Smashby Training
Alon is the man.
His first goal was destroyed when he snatched far over his goal weight, and now he already took his second one off of the board.
With 8 weeks to try and lose 10 pounds through CrossFit and an improved diet (by no means 100% strict), Alon has surpassed this goal. YEAH, BUDDY! Congrats, and keep the records falling, you guys and gals!
The Numbers: 5/24/11
Posted: May 25, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, sumo deadlift high-pull, The Numbers, Training
I’m coaching Sun-Tuesday this week given my schedule, so it was a ton of fun to coach the 6pm class today!
Strength for today was the Sumo Deadlift High-Pull. We worked up to heavy sets of 3 reps, and people are really producing a lot of power during this movement!
The workout today was a 5-Rounder that included Power Cleans and Box Jumps. A lot of firsts in the workout, too! Mike jumped up to a 24″ box for the first time ever! Several athletes increased their weight for using Power Cleans, too. Finally, it was the very first time for one of our newest athletes, Nicole, to perform a Power Clean in a workout! So much development is going on in the gym, and it’s a lot of fun to watch!
Workout of the Day:
Strength
Sumo Deadlift High-Pull 3 / 3 / 3 / 3 / 3
WOD
5 Rounds for Time
5 Power Cleans / 15 Box Jumps





