Posts Tagged ‘Sunday Funday’

Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • On Monday we worked to a heavy 1RM Power Snatch. I was not impressed with my technique, but got up to 220lbs.
    • I always talk about the importance of lifting safely over lifting heavy weight. On Wednesday of last week, I strained my back a bit on a deadlift. What stinks, is that the set before (405lbs for 5 reps) felt great, and my set-up for the last set looked good to me. Sigh.
    • My goal this week is to make sure my back feels stronger before picking up heavy things again. I’m not out here trying to get hurt!
  • Other
    • Grilled food and meal prepped for over two hours this weekend. Hoping that gets me through at least most of the week!
    • I finally started studying for my nutrition certification. I know it’s going to be a long process, but I figured it was a great day to start chipping away. Here’s to making a bit of progress every week!
    • I ALSO finally started playing on my DJ gear on Friday night. I figured it was a perfect place to announce that the potentially greatest distraction of the year began the day after I started studying by reading books… like a student. Wish me luck!

This week:

  • Be smart with training. Recover and don’t get hurt.
  • I’ve got a few really long days, so I’ll have to be more efficient with my time and waste less of it. Taking meals with me for the day at 4-something AM when I leave the house and won’t get home until after 8pm is annoying, but if I want to be healthier, I have to do it.
  • I will lose 3lbs this week (between tomorrow and Friday). It may seem like a random goal, but last week I had beer in the house (that I drank) and this week I do not. If I can at least keep myself moving a few days this week, this should be an easy one. Drinking alcohol doesn’t help with losing weight, but I would rather have a beer here and there then not. So I do. Only one month until my next vacation!

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

Pic of the week is from my laptop. This is what it looks like when I decide to mix together three songs from Skrillex on my first day of DJing. Totally normal and I am definitely acting my age. Thanks.



Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • The 2018 CrossFit Games Open is over!!! We did ittttt!!!
    • For workout 18.5, I retested and got ten more reps. This was a big deal for me because I was a little bummed that “in six years I only improved three reps” (from my first attempt.) I paced the second go-round better, was a little bit more fearless, and trusted that I’d have enough juice in the tank to hang on. I’m happy with how this Open season ended, and I’m really proud of so many of the athletes I got to watch compete. Great job, friends!
  • Health
    • Another good week of meal prep in the books. I don’t think I went out to eat for lunch (due to lack of planning) a single day, and always had food relatively closeby.
    • Since I wasn’t staying up super late to record the Open workout strategy videos, I got quite a bit more sleep, too! I won’t tell you how much “quite a bit more” is, but hey… celebrate the small victories. I promise I’m working on sleeping more!

This week:

  • Need to fine-tune things on completing taxes, so when that’s done, I can breathe a little bit easier. Can’t wait!
  • Some of you might remember the speech I gave at the Annual Conference of Urologists in Florida last year. I was asked to speak at another event of theirs here in town, and the big day is this Saturday. I’m really excited, and flattered to have been invited back. It’s going to be a big weekend of work-related things, but at least I enjoy the work I do, right?

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

Pic of the week is of the newest addition to our home gym… our very own Concept2 Rower! I still haven’t even touched it yet, but it’s here! Excited to hopefully get in a bit more cardio when life slows down a little bit.

And we’re baaaaaack!

After a July that was absolutely insane on SO many levels, the blog is back and kicking. The first series of posts that are making their way back from the archives will be our “The Numbers” posts, that highlight my Sunday Funday class at CrossFit Lakewood. I try to make these classes (which are available to all CF Lakewood and CF Golden members) as fun as possible, many weeks putting athletes together in team format.

Every few weeks, we’ll also tend to do some sort of a benchmark set, whether that’s a 400m run, 500m row, max dead-hang from a pull-up bar, etc… On these posts, I’ll try to share picture of the workouts, results, and any benchmarks we do, as well as an action shot/video or two if I get some good ones.

All-in-all, I hope these posts serve as fun little memories into our time together on Sunday afternoons… the best way to start the week!

This week’s workout included SUPER-FAST “Alon-style” Burpees, Shoulder Presses, and Kettlebell swings, paired with a short little run. In only 12 minutes, how hard could it be, right? 🙂

Smashby Training, Sunday Funday, CrossFit Lakewood, 7-29 WOD and Results

The workout and results

After that, we ended class with a nice little 1,000m row (as a pair). The goal here was to not only have each person complete a max-effort 500m row, but also see how fast a team could complete a full 1,000m.

Smashby Training, Sunday Funday, CrossFit Lakewood, 7-29 WOD and Results, Rowing, 7-29 Row Results

Team Row Results – Do you see your team name?

You all did a GREAT job! Happy Sunday Funday, everyone!

Smashby Training, Sunday Funday, CrossFit Lakewood, 7-29 WOD and Results, Rowing

Jilly-Bean and crew getting AFTER it!


Workout #1

Overhead Med Ball Wall Sits!

CrossFit, Smashby Training, Sunday Funday, Wall Sits

That's a lot of Wall-Sitters!

Workout #2

It’s Sunday Funday! And I think that made me realize that I have a problem. When I went back and checked my phone after class, I realized I had almost 10 videos that I took during class. All of which I thought were awesome!

Since I can’t pick which ones are the best, I still uploaded them all to my Smashby Training YouTube Channel. While I won’t post them all here, feel free to check out the channel and view them there!

Today’s workout was inspired by the Tahoe Throwdown hosted between Rogue Fitness and Again Faster Equipment a few months ago. Some of the best CrossFit athletes in the world were put in the same place for a week or so, and all they did was hang out and work out. Sounds pretty awesome, if you ask me!

The workout variation I had our athletes do tonight was like this:
In teams of 3, every athlete picks up a bar from the ground. While only working one person at a time, the athletes must complete 50 total reps of Front Squat.

BUT, if someone had to set their bar down, the entire team had to do 5 burpees! After that, the team worked together to row a total of 3,000 meters. Once that’s done…. do it all again for a second round! I’m really proud of how well you guys did with this, and the teamwork was awesome.

After that, we had a little dessert for the first time in a while. At 3 different stations, the team was to select one person to complete as many reps as possible of one movement (they were sit-up, push-ups and air squat). The team with the most reps at the end of 3 minutes was named the winner.

Thanks so much for Mike Davis for coming down and hanging out with us for a Sunday Funday! And thanks to all of you for making Casey’s final Sunday Funday workout before she leaves for COLLEGE a great one! We miss you already, Casey!

Workout of the Day:
2 Rounds for Time (done as a team)
50 Front Squats / 3,000 Meter Row

Looks like some burpees got dished out towards the end of Round 2’s Front Squats!

Here’s the final transition on the rower as team KAB finishes the workout. I LOVE the support from everyone else, and Kip’s fight on the rower!

Finally, a “Dessert” video. One minute of max Air Squats. In case you’re wondering, no. This video is not sped up at all. Those guys are really moving that fast! WOW.

CrossFit, Smashby Training, Sunday Funday, Group Shot

What a good-looking crew!

CrossFit, Smashby Training, Sunday Funday, Results

Today's Results!

Sunday Funday!!

We got a little crazy today, I’m not going to lie to you. I told you guys that our time together on Sunday would be “constantly varied.” Tonight was definitely varied, wasn’t it? Either way, you all did an amazing job of pushing through!

Two workouts today. The first was a 10-minute AMRAP. The second, a 21-15-9 with a bit of a twist. Read below for what they were, specifically, and check out the first ever installment of “Video Results.”

What do you think?

Workout of the Day

WOD #1
As Many Rounds As Possible in 10 Minutes:
5 Squat Jumps / 10 Hand-Release Push-Ups / 15 Sit-Ups / 20 Jumping Jacks

WOD #2
Ball Slams / Overhead Walking Lunge Steps (each Leg)
After each round, carry Slam Ball 100m

Feel good moment of the day for me was watching Wes and Casey (father and daughter) finish the workout together. You guys are so awesome!

Aaaaaaaaand, here are your results! See you guys next Sunday!

Sunday Funday!

As always, we try to keep it classy on Sundays, and today was no exception. During the week, we had a few people request some fun with tires. Well guess what, you got it!
It was the first time that some people had ever even worked with a tire, so that was fun, too!

First, some Tire Flips

Then, we continued the “Time Trial” test that we started last week. This week’s event… sledge swings! It was also the first time that some folks had ever used a sledgehammer. As usual, though, you are learn SO FAST and picked it up so well.

CrossFit, Smashby Training, Sunday Funday, Sledge Swings

Swinging hammers like bauses!

Megan asked after the challenge… “Was that the WOD?” The best thing in the world happened right after that. Our very own Annie looked at Megan… and just started laughing. Thank you for making my day, Annie! 🙂

NOW it was time to head inside and get to the main WOD of the day.

Workout of the Day
12 Minutes – As Many Rounds as Possible:
6 Wall Balls / 12 Hand-Release Push-Ups / 24 Total Steps Walking Lunge

For only a 12 minute workout, people said they were pretty fried after this one. I was guessing the shoulders would be worked pretty well with THREE arm-intensive movements! Great job, everybody!

For the results today, we’ve got both the Max Sledge Swings AND the number of rounds each athlete was able to complete during the Workout.

CrossFit, Smashby Training, Sunday Funday, Results 1

Group 1's Results

CrossFit, Smashby Training, Sunday Funday, Results 2

Group 2's results

SUNDAY FUNDAY IS BACK!! We had two full weeks off from our incredible Sunday Funday Classes, and let me tell you…. I missed you guys! 🙂
It was so great to see how strong the crew came back to start the week!

I promised it would be a great day. How do you guys think I did?

We started off by getting right into it after the group warm-up. Introducing the concept of “POSE” running hopefully has some of you starting to think about running more “forwards” instead of doing the classic “heel-strike” running. Don’t worry, we’ll be spending a little bit of time here and there improving technique, but I just wanted to show you guys so you had an idea of what I was talking about.

Once we ran a little it was time for something we’ll be doing every now and again… a TIME TRIAL!

Today’s event: 400 Meter Sprint Run

CrossFit, CrossFit Lakewood, Smashby Training, Sunday Funday, 400m Run

GREAT job, everyone!

Then, since it was our first day back for two weeks, I decided to open up what the WOD would be for today to the group. The options were whether to do a TEAM Workout, or keep it down to the individual level. I knew what you guys were going to pick! 🙂

The workout we did tonight was similar to one I did at my Level 1 Certification, and I really liked how it worked. In teams of 5 Athletes, each person works at one of the different stations (running, swinging, push-ups, wall balls and rest). Since one of the stops is a 200 meter run, that person is the one that sets the pace for that particular “round”. Whenever their 200 meters are up, they tag their partner and the entire group rotates. The faster you run, the less work your teammates have to do. That is the part of the workout that is simply “as fast as possible.” Now is the catch… not only do we want to work FAST, but we also want to get in as many reps of the middle three stations as possible. Therefore, the goal today was to get the entire workout’s 3 rounds done as QUICKLY as possible… but also complete as many reps as a team as possible!

The one thing I had the two teams do before we started was create team names. I give you the workout and results for:

You guys are hilarious and did an awesome job! I hope you had fun.

Workout of the Day:
3 Rounds for Time
Run 200 Meters / Kettlebell Swings / Hand-Release Push-Ups / Wall Balls / Rest

You guys all looked so strong! Note how Megan is using the GREEN Kettlebell now…. BEAST MODE!!

Then, after the workout was done and the score was written on the board, our very own numbers man (Ben Sappey) decided that having “Total Time” and “Total Reps” on the board wasn’t enough. He wanted to know “WHO WON?” Well, it’s pretty obvious to any half-way intelligent human being that the clear way to answer that is to equate the “Total Reps Per Second” between the two teams. Therefore, the team with the highest “Reps Per Second” was clearly the winner.

Go ahead and check out the results below. Ben, you’re awesome!

CrossFit, CrossFit Lakewood, Smashby Training, Sunday Funday

Who won in YOUR opinion?!

The top team finished the workout FIRST, but in turn, completed fewer reps. So, is Ben right in saying that the team who scored more reps PER SECOND is the true winner?

Let me know what you think!

Welcome to the Father’s Day Edition of Sunday Funday! Oh, I guess most people are still out celebrating the holiday, huh? It’s alright, our crew that showed up did an awesome job!

I decided to introduce the crew to a relatively simply LOOKING workout tonight, on of’s “Girl” workouts, Barbara (and for the record, I did NOT pick that day’s Barbara posting because Nicole Carroll is in it….).

Workout of the Day:
Five rounds, each for time
20 Pull-ups / 30 Push-ups / 40 Sit-ups / 50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds.

It looks simple enough on paper, huh? Well, in the interest of time, I only had the crew do THREE Rounds of Barbara. Before we even started, I cautioned and challenged everyone to not come out swinging, and to try to maintain the same

Results were AWESOME. You folks did an awesome job of really pushing hard at the end!
(Results picture coming soon!)

Sunday Funday post is jussssst a few days behind. I guess launching a company with two friends will do that to you! Either way… it was an epic day with new faces, rowing outside and full families in the house. BOOM!!

Let’s start backwards and work our way back up to the start. The Sappey men (Ben and Andy) have been training with us for a while now, and just recently, the matriarch of the family (the wonderful Collette) has started joining us on some Sundays! Little sis Emma still hasn’t started training with us, but she is an awesome cheerleader. Check ’em out! You know what they say, right? A family that rows together, stays together! Right? They do say that, don’t they?

CrossFit, CrossFit Lakewood, Smashby Training, Sunday Funday, SappeysRow

Ben, Collette and Andy crush it! Emma cheers!

The workout brought back a movement we haven’t done in a while (Sotts Press) and put a slight variation on a movement we use quite often (Max Height jump burpees). It was also the first TEAM workout we’ve done in a long time!

Workout of the Day:
2 Rounds for Time
20 Calorie Row (each) / 20 Max Height Jump Burpees (each) / 20 Sotts Presses (each)

After the workout was done, of course we had dessert! As a team, try and take as FEW Broad Jumps down and back through the entire gym.

Here’s the catch on this one, though… if you lost your footing on the landing, you had to start over! Check out Greg and Wes going head-to-head. And then…….

It was another super fun day, and I had a great time! THANK YOU all for coming to train on Sunday Funday!

CrossFit, CrossFit Lakewood, Smashby Training, Sunday Funday

June 12th's awesome group! (Alon and Annie helped pose them)