Posts Tagged ‘Smashby’

I’ve tried to start writing on my blog again at least once per week for the last…. eight or nine months. Every time I start a post, however, I get paralyzed. I wonder whether or not what I’m writing is good enough. Whether or not I use commas in the right places. (I don’t, by the way.) Whether or not people will like what I have to say.

You know what? When my writing was at it’s peak, and when the highest number of people were checking in every day, I didn’t care about any of that. I just wrote to write. I just started blogging because I had something to say. Something I wanted to share. Sometimes I learned. Or my favorite posts, somethings I wanted to learn from all of you!

The sense of community we started here many years ago has been lost, and I really miss it. So, for the seventeenth time….
THE BLOG IS BACK!!!

My good friend Broderick always told me that to get better at writing, you write. Every. Single. Day. No matter how little, just do it.

Here’s to trying!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

MOMENT OF AWESOMENESS is a segment on my page where I share things I’ve come across online. Typically, it’d be a video I saw on Facebook, and now Instagram, too. Since we woke up to snow here in Colorado this morning, and then my friend Erin shared this video with me, it seemed like a perfect time for me to post this one!

One of my favorite Snowboard segments I’ve watched was this one from JP Auclair (RIP) from the movie All.I.Can.

I’ve watched it at least once every winter since I saw it 6 years ago, and the video I saw today was inspired by this same epic run through the streets of Nelson, B.C. It was so great because I could tell in the first few seconds of the video that it was the same neighborhood!

Tom Wallisch crushes this video, entitled “Imagination”, as he follows in JP’s footsteps and makes the world his playground. I think my favorite scene is when he does a gate-stall on the fence, closes the gate, rides down a huge rail, then grabs the handle of the car for a lift, only to wall ride on the mural that was used in JP’s scene, which has had many more colorful birds added to it! When he does, the parents in the car comment on how it’s nice that something is finally being done with the mural. So great!

(Side note: does this remind anyone of Danny MacAskill’s Imaginate video?! Kids daydreaming of awesomeness, in mountain towns, while adults go on with their boring lives, none the wiser. Just sayin…)

Regardless, this video brought a smile to my face, and I hope it brings one to yours, too!

I hope you all have a great week. Here we go again!

-Tom

Advertisements

Oh my…… he’s done it. He’s finally done it. SOMEONE has finally created an effective ratio calculator for the Olympic Lifts, and some of their accessory counterparts.

If you known anything about Olympic Weightlifting in the United States, then you know the name Sean Waxman. A coach for nearly 25 years, he has owned and run Waxman’s Gym for the last 6+ years. The lifters that he has produced through his experience, his coaches on staff, and his personal style have gone on to produce great results at the national and international level, and has also helped train some of the top athletes in the CrossFit game.

When I saw some of my “high-profile” friends on Facebook share a link this morning, I didn’t think it could actually be what the Title of the post claimed, but it is!

You, the lifter, plug in your max Snatch and Clean and Jerk numbers. Then, based on what information you have you can also put in certain supplemental lifts or variations, for your Snatch (Overhead Squat, Power Snatch, Snatch Blocks Abv Knee, and Hang Snatch Below Knee) and your Clean and Jerk (Clean, Back Squat, Front Squat, Jerk, Clean Blocks Abv Knee, Hang Clean Below Knee). From that info, an INCREDIBLE summary of your lifts, along with feedback on ways to improve them.

Example, here are my numbers:

First it asked for my current lifetime PR’s for the two Olympic Lifts

Next, the variations of the Snatch and Clean and Jerk. You don’t NEED to have any of these, so I put in the ones I was fairly confident were correct

After that…. you click the “Evaluate Me” button. Complicated, huh?

The next part is where you get all of your feedback and suggestions. First, it shows the variance from your 1RM lifts, to the other variations and movements for each

I am a very visual person, so this was fun to see. However, by themselves, the graphs don’t mean too much. Here’s what followed

The site begins by specifically referencing the ratio between your snatch and clean and jerk. Then it goes on to give you a diagnosis and some suggestions on how to strengthen the supplemental movements to make yourself either stronger, more balanced, or perhaps more well-rounded in general.

This site is SO cool, and I think that every lifter and coach should reference it as a key resource to help identify key areas for improvement!

Want to try it for yourself? CLICK HERE!

Do you want help with your lifting? Reach out to me, I’ve been taking on new remote clients and would love to help!

Lift well, friends.

Before you read on, let me state that I am most certainly not an “Outdoorsman.” I don’t own my own tent, I don’t know the proper way to boil water to make it safe to drink, I’ve never hoisted a “Bear Bag” up in a tree while I slept, and I’ve never hiked more than 7 hours in a day. That said, none of those facts mean that I don’t seriously respect and appreciate those who are well-versed in the vast world of Mother Nature!

The video that’s posted below came across my News Feed today and I was immediately sucked in. It’s a story by Peter H., who “took a plane from Vienna, Austria to California to hike the Pacific Crest Trail – a 2650 miles footpath from Mexico to Canada” back in 2016. Of course, the trip didn’t go as planned, and he was met with both mental and physical road blocks along the way, but in the end… *SPOILER ALERT* he makes it safe and sound.

Being out amidst the elements, humans quickly realize just how out of control we are in so many ways in this world. This experience was no different for the filmmaker. However, through the kindness and friendship of others, a determination to complete the task at hand, and the ability to find the positive side of things, the mission was accomplished! Sounds like the way I try to help others see their own lives every day! 🙂

Enjoy the video below, and let me know what you think. Could you do that hike?

 

Virtuosity is a word that gets thrown around in CrossFit a lot. It’s generally referred to as

“performing the common uncommonly well.” Today, I’m sharing to videos of people who embody that word.

I think Ive posted this before, but it’s worth sharing again. Séan Garnier is a freak! Just look at this control. The next time you’re near a soccer ball, just try ONE of these tricks. So cool to watch!

Also, how is this a thing? I’m still partially convinced that this is a fake video, haha.

The next time you’re near a bike.. do NOT try one of these tricks!

I have two younger brothers, and they are both amazing. When I say that, I mean I can’t hold a candle to either of them in pretty much anything, and that is so inspiring to say out loud! Still thinking….. nope… they’re amazing at pretty much everything.

Anyways, one of them is in a band called the Big Mean Sound Machine. Not only is that possibly the coolest band name of all time, (right?!) but they can GROOVE!! Last week, they released their first ever Music Video for their song “Seeing the Bigger Picture” and it’s really cool.

I love playing Big Mean songs when I’m running around and need an awesome groove to keep me moving, and this song is no different! Take a watch, and let me know what you think. In a place like the gym, it could very easily be played during a warm-up or cool down period to keep energy high, but not overwhelm people with guitars or bass drops. Really good stuff.

So proud of you, Duke!

For the last 8.5 years, almost to the day, CrossFit has been a huge part of my life.

In that time, I’ve ranged from being a rabid advocate of the program, badgering everyone I knew to try it with me like a beach vendor who nearly accosts foreigners in hopes of selling them his local trinket… to the head coach of a gym with over 350 members, who didn’t feel the need to push it on anyone, rather just loved the program because he knew it worked.

I’ve had periods of time where I would spend nearly three hours per day working out, completing two training sessions per day, 4 days per week, I’d compete in local events every few weeks to try and put my fitness to the test, and I looked forward to planning my next soul-crushing workout each every day. There have also been times where I simply couldn’t find the motivation to pick up a barbell because it just didn’t feel fun anymore.

Now, I find myself at a crossroads.

Recently, I’ve experienced more change at the same time than at any other point in my life. Usually, life spreads the big things out, at least a little! In the last 6 weeks however, I’ve left my job, planned to move across the country, got married, traveled to Brazil to visit family, decided not to move after all, and had the privilege of learning how much fun it can be to look for a house in one of the most competitive Real Estate markets in the entire country. That’s a lot in a month and a half!

What’s crazy, is that it’s all really positive change! Some people are hit with bad break after bad break, yet for me, these have been really good. I think the kids say #Blessed, right?

The crossroads has to do with what I will do for fitness now. Do I stick to CrossFit? Maybe a strength/squat cycle to focus on getting stronger and improve my technical movements? Is it time to head back to a Globo gym and try to get those 6-pack abs in time for summer? Do I go cardio for a bit, and get into running or swimming? Obviously the answer that me, the coach, tells myself is to do it all! I live in a place where you can be as active as you’d like outside. I’ve got so many friends who own or coach at CrossFit gyms that it shouldn’t be that hard to find people to train with here and here. And the thought of a “Bi’s/Back” and “Tri’s/Chest” training regimen really doesn’t seem that bad some days!

The reason it’s so tough for me to decide is because I had always convinced myself that I needed to train FOR something. I had to be in a squat cycle because if not, how would I get stronger? If I wasn’t Snatching at least once per week, I’d lose all of my “gainz” and regress. Want to do burpees without stopping? Then keep doing burpees! But at the end of the day… why does it matter?

I always tell people that CrossFit can prepare you for just about anything. It will make just being active more fun. So, with that logic, I don’t need to go through brutal workouts all the time. Visiting the “Pain Cave” every time the clock counts to “3, 2, 1, GO” isn’t required for someone to be fit. It isn’t required to be healthy. It’s only required if the END GOAL is being a good CrossFit athlete. And I’m not sure that’s what I want right now.

I’ll tell you what though, it’s hard to say that to myself and not feel like I’m letting “2011 Tom” down just a little bit!

Over the next few weeks I’m going to assess what makes me happy, what gets me fired up to go do, and what I find to be…. fun! I have always told people that fitness should be something you enjoy (even when I wasn’t necessarily feeling that way myself), and I want to get back to that place.

I’ll keep you posted on how it goes. Who knows, there might be a competition or race I decide to train for sometime in the next few months!

Wish me luck!

Alright.

Enough.

As someone who typically tries to present himself as confident and capable on the outside, I’ve battled with some internal struggles for most of my life. Stop me if you’ve heard this one before….

“I worry that the work I produce isn’t ~good enough~ for others.”

Now, reading those words, I want to slap myself silly and give the same advice I’d give anyone else who has ever come to me with that same concern. And you know what? That exact conversation HAS happened dozens, if not hundreds of times. People who I know often share that same fear that they have with me… and all I can think is to tell them how silly they’re acting. Of COURSE they’re good enough. Of course people care about, and believe in, what they say. Of course they are adding value in whatever topic they’re considering discussing. Yet, I occasionally turn around and question myself with those very same thoughts.

First of all, what does “good enough” even mean?! I started this blog back in 2010. Ha! Read that again. Two thousand and ten. We were just kids, then! No, I’m serious… babies. The number one song on the Billboard charts that year… Tik Tok by Ke$ha. (You’re welcome, Birddog)

In 2010, CrossFit wasn’t even a fad yet, and I had already found myself completely consumed in the belief that fitness could make the world a better place. This blog started as my way to try and help as many people as possible. It allowed me to share things I was learning that I felt could make others either better, faster, stronger, healthier… or at the very least leave them a little bit entertained. Fast forward SEVEN years. This hobby that I found, then became a passion, then a part-time job, and then a full-time job. I found exactly what I had wanted to do with my life. I found a way to utilize a skill set I convinced myself I had to HELP others. And in turn, to be honest, help myself.

I share that to give context to the “good enough” idea I have battled with since before I can remember. I wasn’t the best coach. I didn’t know everything about human anatomy and physiology. I couldn’t provide the perfect nutrition plan for someone. But when I was in my element, none of those thoughts even entered my brain. If I had an athlete in front of me, I’d do everything I could to help them to the best of my ability. If someone emailed me about how to recover from not being able to walk down stairs after heavy squat day, I’d give them the best answer I had. If an athlete wasn’t losing those last 3-6lbs of fat they aimed to shed, I’d give them advice based on what I knew. And when I didn’t know an answer… I’d look it up. I’d learn. And then I’d share again.

It was so easy for me to do when I was dealing with ONE person. But when I’d get home and open up the laptop to write a post, the doubt would start to creep in. I’d tell myself reasons why MY opinion probably didn’t matter. Or why I may have been wrong on this one topic. It was so easy for me to NOT EVEN TRY, knowing that there will always be haters out there. The thought of one negative comment squandered my desire to try and help even one person.

Not anymore.

The good news for me, is that I have never claimed to be perfect. In fact, some of the most impactful interactions I’ve had with clients, friends, and strangers through this blog have stemmed from PRODUCTIVE conversations where contrasting opinions met head-to-head.

That’s my super weird way of saying that I’m going to start writing again. I’m going to share my thoughts and opinions on things that go on in the world of fitness (and other places, too). I’m going to get back to sharing videos and stories and books that make me happy. Or make me think. Or make me cringe. I’ll get back to letting you know if I try and like (or hate) a new product. And I’m doing this because as one of my very good friends has told me for over a decade now: “Your network is your net worth.”

It’s connecting with all of you that has always what filled me with the most joy! THAT is why I started this blog in the first place. To connect with my “network” of friends, whether near or far. Whether I coached them that day, or had never even met them in person. The ability to connect with and learn from a worldwide network is what has always motivated and inspired me!

So, how am I going to get over the “is this good enough” concern I’ve always had? I’m simply going to try and silence that voice of doubt. I’m going to try NOT to always be my own worst critic to the point where it stops me from even trying.
What’s one way that a person can get better at a skill or craft? Do it more often, right? Practice. And while I know that practice doesn’t really necessarily make perfect, I do think that writing more frequently will continue to give me more confidence in how I communicate. It will let me feel that there is at least ONE person out there (thanks for reading, Mom!) who might benefit from the information I can provide or share.

So, as I sit in a crossroads in my own personal life, I invite you all to join me on this journey of self-discovery and vulnerability.
It’s about to get real.

You know what? It already feels good to be back!

-Smashby

DISCLAIMER: 
The thoughts featured in the post and video are mine and mine alone!

Quick and dirty Sunday night dinner for this week’s post. The steps are easy:

  • Heat up some grape tomatoes
  • Mix together kale salad and some dressing
  • Add tomatoes to salad
  • Cook some shrimp on the stove
  • Grill a big fat steak
  • Enjoy!

Total prep to cook time was a little under 45 minutes, but man was this dinner good!

Not only is this super easy to make, but if there is any leftover food, which there rarely is, you get Surf and Turf for a snack!

DISCLAIMER:
The thoughts featured in the post are mine and mine alone! 

I have never claimed to be a great writer. In fact, I usually say my writing is like my talking… I usually do too much and use too many words! But every once and a while I see some piece from a blog or a FB post that makes me want to literally jump up and down and high five a stranger. Today, I read one of those posts! *High Five*

The topic covered was is something most of us typically refer to as “rep-shaving” in our little CrossFit world. My blog has featured at LEAST 2 posts on the topic, so I’ll include the link right below here if you care to go back and read my thoughts.

https://smashbytraining.com/2016/02/25/smashby-speaks-the-crossfit-games-open-2016/

Now this NEW post, written by Mike Warkentin (who is the managing editor of the CrossFit Journal and the founder of CrossFit 204) is probably the most brutally honest, and all-encompassing blocks of words that I’ve read on the topic. It’s called “An Open Letter to Cheaters” and basically says what almost all of us think on the issue:

Why? Why would someone intentionally skip reps/rounds during a workout, shorten range of motion, or write the wrong weight used for that Shoulder Press?

We all have had brain meltdowns during or after a workout and lose count when we can’t even see straight, but some athletes out there do it on purpose. Often. My typical approach as a coach (which falls into one of his categories in the piece) is to just let it go. I’ve said the sentence, “They’re only cheating themselves…” countless times, but Mike makes a point: while they’re only cheating their own physical progress and development, it can STILL have a negative impact on the community around them.

Even when I started competing back in 2010, I remember no-repping myself during workouts!

Even when I started competing back in 2010, I remember no-repping myself during workouts!

As competitive creatures, person “A” could become discouraged if they keep doing full range of motion push-ups, and time after time person “B” beats them in a workout by not locking out a single one. CrossFit is founded upon the concept that we all suffer together, so we that we all get better together!

In my nearly 8 years of CrossFit, I’ve probably posted a few hundred videos of myself working out. While some of them are to share my accomplishments with friends, most of the time it’s for the silly reason that I want my friends to know that when I talk about my “exercise racing” times or numbers, that I’m being honest. (And to hope I can get some remote coaching on technique, since 95% of my training is done alone!)

Enough of my rant, please check out this article, and let me know your thoughts! I really enjoyed this one. I’m going to start trying to write more often, too. It makes me feel good to hope that my years in this “sport” of ours can potentially help (or entertain?) at least one person out there.

Enjoy your weekend, friends!

DISCLAIMER:
The thoughts featured in the post and video are mine and mine alone!

For the past few months, I’ve been trying to make myself cook new things to keep Meal Prep interesting. This is the first week, however, that I actually video-taped an experimental dish for the blog. The first victim:  A Breakfast Quiche!

The ingredients for this are simple- Pie Crust (gluten free this week!), eggs, elk and pork bratwurst, spinach, some sweet peppers, and a little bit of salt and pepper

I’m aware that eggs are a solid protein source, but by now, most of you know that I usually eat a lot of protein with my meals. To make this particular dish lower protein and/or higher carb, a few very simple changes could be made. First, instead of whole eggs, use egg whites only! Also, when cooking eggs, don’t be afraid to add a little water while whisking. It can add quite a bit of “fluff” to the eggs you do have! Also, there is no need to add any additional bratwurst, like I did. I just got suckered into buying them while walking around in Costco (free samples)! Finally, quiche are awesome to make because you can basically add any number of items. For this one in particular, I could see adding in onions or mushrooms for a higher veggie/carb count!

I’m not quite sure what the next experimental dish is going to be, but I am open to suggestions! Hopefully this post was helpful, and I’ll chat with you guys next time.

AND – Congrats to CrossFit Omnia for qualifying for the 2016 CrossFit Games by finishing in Third Place for the South Region! We’re so proud of you guys!