Posts Tagged ‘Smashby Training’

Sunday Status Update 5/13/18

Posted: May 13, 2018 in CrossFit, Training
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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.”

BaconJudgey

Smashby’s Tip of the Week 5/11/18

Posted: May 11, 2018 in Media, Training
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The next week of Smashby’s Tip of the Week is live, and it’s the final of my four week handstand push-up progression!

Although the video is a bit long, I cover a lot of information.

The first three weeks focused on my process for teaching athletes how to safely get upside down and support their own body weight. This final week moves through progressions I use to continue to build confidence in athletes, along with timelines for when I think the next step should be t

Here’s a snapshot summarizing my 4-week series:

  • Learn and progress through the steps to safely learn Wall Climbs/Wall Walks
  • Learn and progress through the steps to safely learn a Headstand
  • Learn and progress through the steps to safely learn a Handstand
  • Build strength and control through the use of Negatives
  • Learn and progress through steps to safely apply Kipping to Handstand Push-Ups

What did you think of this series? Did you find it helpful? If not for yourself, do you think it’s a good way to teach other athletes?

Let me know in the comments, and let’s talk about this. If it’s good, I would love to share it with others. If it sucks, help me improve my content so it can help others.

Thanks in advance!

Drive Time with Smashby: Jealousy

Posted: May 9, 2018 in CrossFit, Training
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The day has finally arrived! Drive Time with Smashby is BACK!!

Today’s topic: Jealousy in the gym

How can you be less jealous of others around them, and how can you allow jealous people around you to effect you less?

I’d love it if you could take a few minutes to watch my video below, and let me know your thoughts in the comments. Agree with me? Great. Why? Disagree? Let’s talk about it!

Happy Hump Day, everyone!

Smashby’s Weekly Throwdown 5/7/18

Posted: May 7, 2018 in CrossFit, Training
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The fifth week of “Smashby’s Weekly Throwdown” is ready to go! The goal today is to work on increasing the length of run as we decrease the amount of reps each round. Instead of crashing and burning on the final run, be prepared to bring it home fast!

Throwdown #5

Run 100m

10 Pull-Ups

20 Push-Ups

30 Air Squats

Run 200m

8 Pull-Ups

16 Push-Ups

24 Air Squats

Run 300m

6 Pull-Ups

12 Push-Ups

18 Air Squats

Run 400m

Focus/Modifications/Progressions:

Overall Strategy- Today’s strategy for “Murph” will be geared towards helping athletes keep some speed in the tank for their final run. The first 100m run is followed by the largest block of reps for Pull-Ups, Push-Ups, and Air Squats. As the runs get a bit longer, the reps go down each round.

Runs– The goal today is to hold the same pace for all four runs. Think about what time would make you happy to run that final mile of the workout, and work backwards to find the pace you should hold. Knowing that, if you plan to run an eight minute mile to finish the workout, that puts your final 400m at 2:00. Using that equation, your 100m should take 30 seconds, 200m should take one minute, and your 300m should take ninety seconds. After your final air squat, get right out the door and hold that pace for your final run!

Pull-Ups, Push-Ups, and Air Squats– For each of these movements, break down reps each set similar to how you’d plan to break them down on Murph day. The primary focus of the workout today is run pacing, so the reps should be completed in smaller, manageable sets. Just keep moving, and hitting full range of motion for everything.

Just like last week, if you plan on wearing a weight vest while completing Murph, this is a another great workout to start getting more comfortable wearing it before Memorial Day!

Five weeks of Murph prep in the books. Have you done any of these workouts? All of them? Let me know what you think!

Sunday Status Update 5/6/18

Posted: May 6, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
  • Other
    • Saturday I attended a CrossFit competition at the gym where I work. It was run so well, the athletes were amazing, and the weather was perfect.
    • Lawn mowed, weeds whacked, free mulch for yard picked up, laundry done, floors vacuumed, finished a section in my nutrition book, bought a bicycle helmet… had a really productive weekend at home.

This week:

  • Hoping to read more out of my nutrition book.
  • No mornings off for me this week, so my goal is to get to bed earlier every night… (I write as I lay in bed on my laptop at 11pm)
  • It’s my last full week of work before vacation in about 10 days. I need to keep working hard and stay focused.

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

Pic of the week comes from the “No Gutz, No Glory” competition at CrossFit Omnia this weekend. Kyla is one of the two masterminds who organized and programmed the event. Here she is right before the Awards Ceremony. There were some amazing prizes, and it was a great way to conclude two awesome days of competing. Great job, Kyla and Rj!

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 Weekly Throwdown 4/30/18

Posted: May 1, 2018 in CrossFit, Training
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The fourth week of “Smashby’s Weekly Throwdown” is ready to go! Hoping that these continue to help prepare athletes for the big day. Keep letting me know how you do, and if you get the courage, post your times and notes in the comments. There’s a few of you out there, I promise!

Throwdown #4

6 Rounds

Run 100m

3 Pull-Ups

6 Push-Ups

9 Air Squats

3 Pull-Ups

6 Push-Ups

9 Air Squats

Rest 60-90 seconds between rounds

Goal is to keep all 6 round times nearly identical!

Focus/Modifications/Progressions:

Overall Strategy- Today’s strategy for “Murph” will be geared towards helping athletes pace the workout more effectively. After running a short 100m distance, complete two rounds of 3 Pull-Ups, 6 Push-Ups, and 9 Air Squats. After one round is complete, rest between 60-90 seconds, and repeat. Complete for a total of six rounds of work. The goal is to complete all round with steady effort and nearly identical times.

Runs– You’ll only be running 100m each round, that’s pretty short! Keep the runs steady, and as soon as you get back in the gym start on your pull-ups right away.

Pull-Ups– Only three reps at a time. That means many of us will be going unbroken the entire time here. As long is it’s not going to destroy your grip or tear your hands, hang on and keep moving.

Push-Ups– It might be tempting to try and complete the six reps unbroken, but as I’ve said every week of the throwdown, few people will be able to maintain that throughout the full Murph. Break it down four and two, or three and three with really short rest, and keep that pacing going throughout all six rounds.

Air Squats– Remember, there are 300 air squats in Murph. Just because there’s “only” 18 reps per round, doesn’t mean you should sprint them. Find a comfortable pace and stick with it through short rests and steady breathing.

Also, if you plan on wearing a weight vest while completing Murph, this is a great workout to break it out and start getting more comfortable wearing it before Memorial Day!

Four weeks of Murph prep in the books. Are you feeling more confident? I sure hope so! Give this one a shot, and let me know how it goes!!

Monthly Recap: April 2018

Posted: April 30, 2018 in CrossFit, Training
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How has it been another month already?!

April 2018

Fitness- April was a whirlwind of a month in the gym for me. In 4 short weeks I had one week that was so busy I barely had time to work out at all, another where I tweaked my back and took nearly 7 days off, then during the final week I had some of the best lifting I’ve done in a very long time. Even though I’m still bummed when I can’t work out, I realize that I’m working out to #BeLessFat and that the gym doesn’t rule my life. When I tweaked my back, I just took time off, stretched and recovered. A few years ago I would have rushed to come back and potentially hurt myself more. Instead, I recovered, and now I feel fine again!

It took a very long time to get to that point of not rushing, but when I did, I stopped being so hard on myself. Yes, the gym is very important to me, but I am not my 1RM Clean and Jerk PR. If you don’t already, you should train yourself to have that mentality. After all… it’s just fitness!

My goal going into the month was to be more consistent with training, and as you just read, life got in the way a little bit. That didn’t stop me from having some really strong moments, though. Hitting a 240lb. snatch for the first time in 3+ years, and then split jerking 310lbs for the first time in over a year felt great. And I’m back to hitting 400+lbs for reps on deadlift, which makes me happy.

My “First Ever” class this month was my favorite! The first time I worked with the i99fit team was over 3 years ago, and I’ve known about their Sunday Open Gym for a long time. Last weekend, I decided it was time to head down there. Why? To learn something I’ve always wanted to do… a backflip! When I showed up, I was the only athlete there. That means I had Coach Anthony (who they call the backflip whisperer) all to myself! After a great progression of drills and skills, and in LESS THAN 45 minutes, I did my first unassisted back flip! I’m so excited!

 

House- No major house updates this month. Other than the garage gym coming along more and more each month, it was a fairly slow month in regards to major projects. I’m kind of glad, too. I’m sure the next project will be a big one, so some down time was nice.

Other- I turned 34 last week. Starting to get pretttty old, huh? As I reflect on 33, it’s amazing how many major changes happened in the last year. Yet, as I sit and look forwards into the rest of 2018, this is potentially going to be the busiest year of my life! Lots and lots and lots of work…. but also lots of play. That’s what it’s all about, right?

My goal for 34 is to get better at balance. If I’m working hard, that’s fine, but there needs to be a goal in sight. Working harder is NOT necessarily working smarter!

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

Sunday Status Update 4/29/18

Posted: April 29, 2018 in CrossFit, Training
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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • I probably had one of my best weeks of fitness in a long time!
    • Snatched 240lbs for the first time in over 3 years
    • Split Jerk 310lbs for the first time in over a year
    • Oh, and a week ago, I did a BACKFLIP for the first time!! Thanks to the crew at i99fit (Coach Anthony, specifically) for teaching me how in 45 MINUTES!
      • Here’s a video they shared that shows the progression of drills he took me through! So much fun!
  • Other
    • It was my birthday last week! I spent time outside in the sun, visited some breweries and played games with wifey, hung out with friends, and didn’t need to set an alarm to get up early on Saturday morning!
    •  Went to my first Red Rocks Amphitheater concert of the year. Wednesday, Em woke up and asked if I wanted to go to the show. I’m not usually one to turn down a chance to go to Red Rocks, so we went and saw Kygo. It was a good show, and definitely got me excited for some of the shows I’m really looking forward to this year!
    • I said I wanted to mow this week, and I did. Between that, whacking some weeds, and helping Em pull weeds for a bit, the back yard is ready for summertime hangouts!

This week:

  • I didn’t get to reading/studying for my nutrition certification because of my birthday shenanigans, but will this week.
  • I learned to do a backflip, right? Well, then I didn’t practice them at all during the week! This week, one day, I’ll do my first backflip attempt “in the wild” and remind myself that I know how to do them now.

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

Pic of the week comes from parts of my birthday celebration. Friends took me out to lunch to celebrate, and I got bday tequila shot! How fun is that? I also got green golf balls, tees, and a new green golf glove. Guess I need to brush the dust off of my clubs and get ready to play! Then on Saturday night, I got some late-night pizza from a place I haven’t been to in YEARS! And yes, it was still delicious!

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!

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