Smashby's Training Blog

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

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:
Team GET SOME!!
and
Team RAMROD

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!

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 CrossFit.com’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:
“Barbara”
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!!!!! Sorry for yelling, but I get so excited knowing that my week gets to start off with the incredible crew we have on Sundays! Look at how much fun these people have together 🙂

Coach Chrissy even joined us today!

Ok, back to the important stuff. Heather Beck was our big winner the last time we had a “Dessert” challenge, and that meant she was able to choose the rep scheme for tonight’s workout. Her vote was a 3-Rounder with 15 reps of 3 different movements. Coach Tom went ahead and added a little 400m run after each round, too!

My favorite comment of the night came from Paige when, after I explained the workout, she said, “WHAT?! These things all require coordination!!!” Yes Paige… yes they do. Thankfully, CrossFit helps improve our coordination, so…. you’re welcome 🙂

The workout should have been called Med Ball Bonanza. Actually, it’s not too late to name it, so that’s what it IS called. Fist pump!

Workout of the Day:
Med Ball Bonanza!
3 Rounds for Time
15 Med Ball Double-Claps / 15 Med Ball Burpees / 15 Med Ball Jumps / 400m Run

You may be wondering what some of those movements are (like most people in class wondered), but the videos below will explain them all!

Coach Chrissy joined us for her first Sunday Funday workout, and since I was so glad she came by, I let her use a 20lb. Med Ball. She made it look like a 10-pounder!

Chrissy making 20lbs look like 10!

Today we even had Lindsay check out a CrossFit class for the first time! Great job!

I love when it’s nice enough to workout outside, too. Even though it was a little warm out, hopefully you all enjoyed it as well.

Almost there, guys and gals!

Today, I had to post the Final Results. Why? Because I think it’s hilarious to see how people write when they have just been working out really hard for 20 minutes. I mean, I know you all track your training at home, and wanted to give you times!

Sunday Funday Results for 6/5/11