Posts Tagged ‘Smashby Training’

CrossFit Blog Central: 4/25/11

Posted: April 25, 2011 in CrossFit, Media, Training
Tags: , , , , ,
0

If you’ve ever worked out with me at CFLW, you’ll know that sometimes I yell during my workouts. Not at people (coaching and cheering is not yelling), but at things, the bar… myself. Greg Walker called it my “War Cry”.

Lisbeth seems to agree with my logic there, and her post today is awesome. Get some, let it out… and then move on. The gym is an incredible place to “de-stress” and let out some aggression in a productive way. When you’re done, pull yourself together, walk out the door, put a smile on your face and go on with your life with a little bit less weight on your shoulders (literally and figuratively).

Yell At Your Bar ~ by Lisbeth

Go ahead, do it.Yell at your barbell.

Or your kettlebell. Or your jump rope. Or your sandbag.

Give it some horrible swearword name and tell it to go f*** itself.

Why?

Because it feels good. Because you’ll dump some stress. And because I’d rather have you yell at your barbell than have you yell at your spouse or your kids or your partner or the guy giving you change at the gas station.

That’s half the reason we go to the gym anyhow. Yes, we want to get fit. Sure, we want to be healthy. But, ultimately, we want to be happy. And it’s really hard to be happy with the weight of the world on your shoulders. At some point, you have to dump some of that weight or it will crush you.

So start now. Start dumping the stuff in your life that just doesn’t matter. Learn to say “no” to unimportant sh** and “yes” to stuff that really matters — and to the people that really matter in your life.

So, yell at your barbell if you need to. Glare at it, scowl at it, get good and mad at it. Drop it, manhandle it, call it bad names. (Just don’t drop an empty barbell or you risk the wrath of the Ghost of Weightlifting Past and/or your affiliate owner.)

And then leave all that behind you. Beat your anger and pain into the metal and the rubber and the platform and leave it there.

Walk out of the gym with a lighter spirit. And go and do good things in the world.

Trainer’s Workout: April 2011

Posted: April 23, 2011 in CrossFit, Media, Training
Tags: , , , , , , ,
4

Back in January I posted a video of me and Orion working out, and asked if you guys enjoyed watching the Trainers WOD together. The feedback was yes, so here’s April’s video!

I have footage from a February and March workout, too. So look for those to surface soon!

The workout was a 15 minute pyramid featuring three movements: Wall Balls, Chest-to-Bar Pull-Ups and Ab-Mat Sit-Ups. That means that once the clock starts you do one rep of each, then two reps of each. You continue climbing as high as you can until the clock hits 15:00, then you’re done!

***NOTE***
Orion used a THIRTY pound medicine ball. I only used a 20 pounder.

Good stuff. Let me know what you guys think of the video.

The Numbers: 4/21/11

Posted: April 23, 2011 in CrossFit, Media, Training
Tags: , , , , , , , ,
0

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!

2011 CrossFit Games: WOD 11.5 Advice

Posted: April 21, 2011 in CrossFit, Media, Training
Tags: , , , , , , , , , ,
4

I’ve already done this workout once, and I will share my personal advice on how to approach it. I would love your feedback as to whether or not you guys find this input valuable or not! If you think it’s helpful to hear how someone walks up to one of these workouts, let me know. If not, let me know, too!

First, my final score on the workout was: 9 full rounds + 1 power clean

Power Cleans (145lbs):
I don’t know how some people said this didn’t hurt their grip. By round 6 or 7, I was having a hard time getting power cleans 4 and 5 off of the ground without losing control of the bar. The final round I dropped the bar for a second, but aside from that, was able to do these unbroken.

Toes to Bar:
I made it through, I think, the first 7 rounds unbroken on these. But then on the final round, I did singles. Definitely not a deal-breaker, but I can’t break them up that much, even if I am le tired.

Wall Balls:
Shut up and pick up the ball. Seriously. We all want to stop tossing that thing because it hurts, but really, this station is the “break”. I missed probably 6 or 7 reps by not hitting the target, and that just frustrated me. Then, on my last round I dropped the ball.. on the last rep! In the words of GOB Bluth…

C’mon!!

Overall Verdict: GRIP KILLER

Strategy for next time:
Bigger Jump and more effective Power Cleans (warm up the wrists a bit more)
Toes to Bar just need to fight and spend less time BETWEEN sets if I need to break it up. Get back up on the bar!
Wall Balls “must” be unbroken. Like I said before… I need to shut up and keep going. Rest after #15.

Then Pat Barber was at it again, sharing his pre- and post- workout advice for CrossFit Games Open WOD 11.5. Check it out:

2011 CrossFit Games: Open Workout 11.5 Explanation

Posted: April 21, 2011 in CrossFit, Media, Training
Tags: , , , , , , ,
0

They finally pushed the workouts out to 20 minutes in duration! Holy cow, this one was a gasser. With 2 of 3 exercises requiring a solid grip, that was the first thing to go in this one. Check out the video below from CFHQ, complete with a workout Demo, and let me know what you guys (who have tried it) thought.

I did it yesterday for the first time, and will do it again on Saturday. CrossFit Lakewood athletes continue to do incredible things with these workouts, and there was no shortage of that yesterday. A post that I will write soon is going to share my “Moment of the Day”, courtesy of Holly!

Here’s the explanation:

Here’s the demo:

The Numbers: 4/20/11

Posted: April 21, 2011 in CrossFit, Media, Training
Tags: , , , , , , , ,
0

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!

Tough Mudder 2011: “Teaser” Video

Posted: April 20, 2011 in CrossFit, Media, Training
Tags: , , ,
2

The Tough Mudder race in Pennsylvania just happened two weekends ago, so I figured I would share some of the highlights with you guys.

As time approaches for our Colorado Tough Mudder – June 25th and 26th, I am starting to get more and more excited!

Once the CrossFit Games Open are over, I’ll probably start throwing in some pretty crazy training methods. I’ll keep you guys posted. Who else is going to do this thing on Saturday, June 26th!? 🙂

The Numbers: 4/19/11

Posted: April 20, 2011 in CrossFit, Media, Training
Tags: , , , , , , ,
0

Today’s workout was a good one. Jump some rope with small jumps, flip yourself upside down and then take some big jumps onto a box. Pretty simple, right? 🙂

CrossFit, CrossFit Lakewood, Smashby Training, Handstand Push-Up, Greg Walker, GW HSPU

Definitely one of Gregs best movements!

Workout of the Day:
5 Rounds for Time
30 Double Unders (mod= 90 Singles) / 20 Push-ups -or- 10 Hand Stand Push-ups / 15 Box jumps, 24″/20″

What did you guys like most about this workout? Personally, I feel like this is one of the few WODs I’ve done where the Box Jumps felt like the break.

Megan’s First Muscle-Up!!!

Posted: April 19, 2011 in CrossFit, Media, Training
Tags: , , , , , ,
5

It is with great pride that I share with the worrrllld that our very own Megan Pendergraft got her first EVER Muscle-Up today… and we caught it on tape!!

Congrats, Megan! You certainly earned it!!

(I apologize for yelling right into the camera… I was excited.)

The Numbers: 4/18/11

Posted: April 19, 2011 in CrossFit, Media, Training
Tags: , , , , , , , , ,
0

Tonight’s workout was a good one, one that (depending on what the CrossFit Open workout is tonight) I might try myself this week!

First, we started off with some Squat Cleans for the strength portion on the day. For some people in the class, it was their first day ever performing this movement with weight. It was fun watching the gears click for them as they practiced more and more.

Since this took some time, we had very little rest between the Squat Cleans and the workout. Off we went!

Workout of the Day:
As Many Rounds As Possible in 10 Minutes
10 Dead Lifts / 10 Knees 2 Elbows
(A sub for the Knees to Elbows was either 20 Leg Lowers or 20 regular Sit-Ups)

Go, Class, Go!

You might recognize one of those faces as belonging to Kristin. She was back in town to run the Horsetooth Half Marathon (with Mel!) and stopped by for class tonight! It was her first time seeing the new space, too!

Older Entries
Newer Entries