I just wanted to remind everyone that the CrossFit Lakewood Competition Team will be completing the second WOD of the 2011 CrossFit Games Open at the gym at 11:00am on Saturday.
The workout is:
As many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg) / 12 Push-ups / 15 Box jumps (24″)
Most of us have hit at least a few rounds of this already, and it’s a burner for sure.
Come on out and support the CFLW Team!
A part of our Competition Team!
One of the fun things about CrossFit is that the workouts are constantly varied. One of the sad things about CrossFit is that some of their “named” workouts are named after Fallen Hero’s, who died protecting our freedoms. It seems like there are being more and more “Hero WODs” created, and each one brings an unpleasant reminder to us all that the rest of the world doesn’t get the rights to choose the way we do in life.
I was talking to a friend about this the other day, and said how since I started CrossFitting, I have become noticeably more actively aware of how proud and grateful I am to be an American, and more and more thankful for our men and women in all of the Armed Forces and Law Enforcement Officers for helping to keep us safe and live the lives we live. Anyways, enough about that, I just wanted to share my take on that.
Full extension for Casey!
Today also marked the first ALL OUTSIDE workout of 2011 at CrossFit Lakewood (at least that I’ve been a part of)!!! The workout today came from CrossFit Main Site and was another new Hero workout. It was heavy “ground-to-overheads” and a lot of running. By a lot, I mean 2.5 miles. That is the most running I think I have ever seen in a single CF workout, so personally, I was even a little nervous going into it.
Workout of the Day:
“Abbate”
Run 1 mile / 155 pound Clean and jerk, 21 reps / Run 800 meters / 155 pound Clean and jerk, 21 reps / Run 1 Mile
Athlete Results:
Jamie (105lbs)-
Alon (65lb / runs were 3/4 Mile, 400m, 3/4 Mile = 1 3/4 total)-
Times tomorrow.
Just another beautiful night at CrossFit Lakewood!
Notes from tonight’s workout:
Alon- First workout ever using the Clean and Jerk lift. It looked good, too!
Will- Just destroyed the run… his first mile was SUB-5:45, I think. SO fast.
Casey- Her first mile to start the workout, was the fastest timed mile she had EVER done. Yeah, PR!!
… and help me talk to you, too!
Most of you know of my stricly blogular (yep, that’s a word) relationship with the one and only Alec Hanson (host of Drive Time with Alec… check it). Most of you also know that I have accepted his challenge (twice now) to produce an online blogging video for “the people”.
I am going to paste them below here, just to show how awesome they are with you. The point of THIS post, is to say that I would like to continue doing this, but I would NOT like to continue making up my own talking points.
I’m not mainting this blog for me (although I really do love working on it!), I’m trying to use it as a place to communicate with you guys when we’re outside of the gym walls. Therefore, I need topics to discuss! What do you want me to talk about? What are you curious about? What information can I get for or share with you?
I know you all have things you want to pick my brain, or learn more, about. So let’s start talking. I won’t call anyone out here by name (kiplindacaseyweschristianwillcrystaljamiejobsquareddrewtangjenjuniorscottalonpaige) because that would be mean. But seriously, people. It takes one comment on this post to say, “Tom, talk to me about….”
I promise it will be fun. And you know what… if it isn’t, I’ll stop. Yep. That simple.
So go ahead, bask in the glory of videos #1 and #2, and LET’S DO THIS!!!
and the sequel
(Remember – I’m not only looking for topics, but also a cool, fun and catchy name for this thing.)
It has been a pretty monumental few weeks at CrossFit Lakewood.
I am going to take this post to talk about just two of our many accomplishments in what I hope to be a new recurring series of posts of the blog: Success Stories.
Today, Jamie Slater was the first person (to my knowledge) to already reach one of the goals he wrote on the white board a few weeks ago. His goal was to complete a workout with a weighted barbell using the Rx’d (or as prescribed) weight. Not only did he do this tonight, but he did it using the second workout of the 2011 CrossFit Games Open! (As many rounds as possible in 15 minutes of 155lb Deadlifts, 12 Push-Ups and 15 Box Jumps 24″) Not a bad one to break in the “Rx” next to your name, Jamie!!!
My favorite part, was after he erased the goal, which is now an ACCOMPLISHMENT, he said, “every time I erase one, I had better write another one up there, huh?” That’s such an awesome attitude, Jamie! Keep it up!
The next “story” is actually about two people. A father and daughter, no less. Casey and Wes Polk are two of the raddest people out there. Casey is a high school senior who plays sports year-round, yet STILL has made the time to CrossFit. (I never would have had that much energy in high school!) Wes is a fire fighter in the area, who despite working a crazy schedule, STILL makes into the gym often. I can’t even think of a way to “intro” their awesomeness, so I’ll just get right to it.
The Polk's; Casey and Wes
Casey, at 17 years old, has been CrossFitting with us since mid-December of last year. That’s 3.5 months of her following the CrossFit methodology, along with her sports teams commitments. In that time (yes… 3.5 months) Casey has LOST 30 POUNDS!!! Thirty. Pounds. In 3.5 months. Now don’t worry, I made sure she is still being healthy, and her response was, “Uhhh, Tom. I love my food too much to not be eating enough.” Whew, ok I believe her! Way to go, Casey!
Wes came in and specifically remembers using 4 assistance bands to help him through pull-ups. That’s pretty standard for most people who walk through the door, so that wasn’t too shocking. You see, Wes is approximately 9 foot 3 inches tall (at least that’s what it looks like to me), so I was just glad we had enough clearance under the Pull-Ups bars to allow him to do them at all. 🙂 Now Wes’ story really gets good. In 3.5 months, he went from 4 assistance bands, to what he did yesterday. Wes called me over and said, “Hey Tom, watch this.” He then proceeded to do SIX (and three quarters) PULL-UPS with NO assistance!! Oh, and before calling me over, he did 5 unassisted. What?! In 3.5 months, that is a HUGE improvement! The video below is from today where I just asked him to do 2 for me to show you all what I got to see. That’s so awesome, Wes.
All in all, I just want everyone reading this to know that these are only three incredible stories of our CFLW athletes. There are many more (which I hope to keep sharing with you) everywhere you look. I’m so proud to be a part of this family! Keep up the great work, everyone!!
Yep. Another day with 2 “Moments of Awesomeness” posts! Thanks to the guys at LifeAsRx again for sharing another gem.
This one I found fitting for two reasons:
1- I love kids.
2- I am convinced some of our conversations before, during or after our workouts sound like this. Either by one party being tired and speaking in tongues when they’re done, or when you’re exhausted and someone comes up to you right after a workout and tries to use big words or get more than a grunt out of you. This is what it sounds like to me, at least.
It’s posted!!
The workout for Week 2 of this year’s CrossFit Games Open IS:
As many rounds as possible in 15 minutes of
9 Deadlifts
12 Push-Ups
15 Box Jumps
Here is the official range of motion requirements and their video, taken directly off of the Games Site.
Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.
Box Jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
Do you guys have any strategies of how to go about this? Share some of yours, and I’ll do the same.
GOOD LUCK, EVERYONE!!!
Someone suggested I change up the “Drive Time” theme to be a bit more unique, so here’s my first attempt.
What do you guys think?
Also, what should I talk about next time? Please suggest topics in the comments section of this post!
First of all…. I’m sorry for yelling in the title of this post. Most people know that in “Internetz Speak” using CAPS Lock means you’re yelling, so I want you all to know that I wasn’t yelling at you. I promise. Ok, now onto the important stuff.
My friend Alec Hanson has a channel on YouTube called “Drive Time with Alec” where he posts his almost daily videos with his “musings” about life. It’s a great channel, and if you haven’t already, you should subscribe!
BUT… watching him talk to his viewers about how he wanted to grow his “subscriber base”, hit me. His first goal was to reach 50 subscribers, and for some time he PROMISED something epic when he reached the milestone. Well, he reached that milestone… and he delivered on the promise!
If you didn’t see it when I posted his special video on my blog, check it out now by clicking here.
My point? Alec inspired me to catch him!! As of the moment I’m writing this post, Alec has 55 Subscribers. FIFTY FIVE! As of this same moment, I have….. one. But hey, thanks “BigTomW87“, whoever you are!
That’s a pretty big challenge to undertake, but I think I’m ready for something like this.
My request….
PLEASE SUBSCRIBE TO MY YOUTUBE CHANNEL AND TELL YOUR FRIENDS, TOO!!! When I reach 50 Subscribers, I will also post a “Special Video” for all of you! Every month this blog gets more and more visitors, and my goal is to keep producing awesome footage for you all to want to keep coming back!
So what do you say, friends? Will you subscribe? Will you pass it on? We’ll see!
In the great words of world-famous announcer Michael Buffer:
Smashby's Training Blog 