Smashby's Training Blog

I had a really fun time going through today’s class and hope you all did, too! After a warm-up which included quite a bit of stretching (which is something we’ll be doing more of), we spent a very good chunk of time working on our squatting position. The “Air Squat” is a critical stance in most of our power movements as we discussed, (air squat, back and front squat, clean and jerks, snatches, wall balls, etc.) so becoming very comfortable down in that position is critical for CrossFit…. and for life!

The other reason we were going through a lot of squat work was because the skill we worked on today was the Squat Clean. While we only used PVC pipes today, in the 15-20 minutes we spent breaking down the parts of the movement and then combining it, you all improved significantly! After that, it was onto the workout!

(Side-note: One of the movements we used tonight in our workout was the Ab-Mat sit-up.  He started all the way with his shoulders touching the ground, and came up to where his chest touched his quads. Well done, sir!)

Workout of the Day:
15 Ball Slams / 20 Ab-Mat Sit-Ups / 25 Wall Taps / 800m Run
10 Ball Slams / 15 Ab-Mat Sit-Ups / 20 Wall Taps / 400m Run
5 Ball Slams / 10 Ab-Mat Sit-Ups / 15 Wall Taps / 200m Run
(The Wall Tap we used was simply standing in front of the wall and jumping high on the balls of the feet to reach a certain target height. No squat was necessary in this movement.)

The best part of the workout tonight was that everyone ended up using a slam ball! In the past we had scaled this movement to a Medicine Ball to make it easier, but today, no one needed that scaling. Can you say…. “We’re becoming better athletes!!” So cool.

Clayton and Andy each used a FIFTY pound slam ball. If you haven’t picked one up yet, give that a shot. The ladies all used 30 pound slam balls, also no easy task, and 500% heavier than the medicine ball she used for the same exercise last month. FIVE HUNDRED PERCENT!

One of the highlights was that last round, when both Clayton and Kristin were in from the run before their final 5 ball slams, I suggested that Kristin catch the ball on one bounce like Clayton had been doing for the entire previous 25 during the workout. She did, he did, and it was awesome to watch. Check it out!

Athlete Results:
Kristin (30lb slam ball, caught them on the last 5)- 13:18
Clayton (50lb slam ball, caught them all)- 13:23
Andy (50lb slam ball, no catch)- 14:01
Nichole (30lb slam ball, no catch)- 15:21
Boomer (30lb slam ball, no catch)- 15:40

I can’t express enough how impressive it is that you all stepped up your game on those slam balls. That is such a full-body movement, and the speed with which you guys learned how to perform the movement was great. That’s how we increase our performance, by becoming more efficient while trying to create more power! Great job!

Today before the main workout, we did a few running drills outside, then came back inside and worked on learning the “Kettlebell Snatch” movement.  After that, it was straight to the workout.

Workout of the Day:
2 Rounds for Time of-
400m Run / 30 KB Swings / 30 Mtn. Climbers / 30 Push-Ups (Hand Release) / 30 Squat Jumps

This workout proved to be more of a bruiser than expected, but both athletes did a great job pushing through.  I’d say at a lower rep count per round, Kristin is pretty close to doing all full-plank push-ups, too.  Especially on hand-release sets!

Athlete Results:

Kristin (12kg Kettlebell / Knee Push-Ups)-14:54

Clayton (16kg Kettlebell)- 20:53

Happy Halloween!

While today was supposed to be a crazy costume contest, the plans were changed when “many” of our regular athletes went out a little too hard the night before 😉

It’s alright, though.  Kristin and Clayton still dressed up in a team costume, and I think they looked amazing!  Needless to say, they were this year’s Costume Contest winners.  Congrats you two!

Check out their entrance into the gym for class.  It was pretty awesome.

Then once they got ready to work out, Clayton says… “We should just work out in our costumes.”  And they did!  Double win!

Workout of the Day:

5 Rounds for time of-
10 Ring Push-Ups / 10 Burpee Stick Jumps / 10 Overhead Squats / 20 Double-Unders (50 Single Jumps)

For both of you guys, the Overhead Squats are starting to look MUCH better.  Weight is on your heels, chest is staying high, great job you two.

Athlete Results:
Clayton (45lb Bar / 50 Single Jumps)- 21:13
Kristin (15lb Bar / 20 Double-Unders)- 21:36

Kristin is becoming more and more comfortable with the Doubles.  Even though she broke a jump rope today, they’re starting to be much more consistent.  Clayton, it’s your turn to learn ’em.  Can someone say “upcoming skill work”?

Great job, guys.  Keeping it close!

Today was a BIG day for us here at the gym! There were a couple of HUGE Personal Records set, and the workout also went really well. Let’s get right to it:

First, we started off with Heavy Deadlifts, working up to our 1 Rep Max weight. The huge moments here were when Ashley Boomer pulled 135lbs off of the ground, and then Clayton getting a solid 305! Both of these guys can do even more, but these accomplishments were awesome to see! Check out the picture and videos below!

Athlete Results: 1RM Deadlift
Kristin- 95lbs / Ashley- 135lbs / Clayton 305lbs

After that we did a workout that consisted of mostly body weight movements. (Just an FYI, it ended up being cut short because of how long our deadlifting session took, it WAS going to also have a round of 10. You’re welcome 🙂

Workout of the Day:
30 reps in order, then 20 reps all the way through of-
Wall Balls / Push-Ups (staggered hand grip) / Sit-Ups (your choice) / Air Squats

Athlete Results:
Kristin (14lb Ball)- 11:14
Ashley (10lb Ball)- 10:45
Clayton (20lb Ball)- 9:24

Tonight, Clayton was the Lone Ranger in class, so he had a 1:1 training session!

This actually ended up working out great for one simple reason. So far, Clayton is the only person (other than me!) from our team to register for the Turkey Challenge. One of the events at that competition is the CrossFit Total, and in order to prepare our athletes for it, I will be spending some time over the next few weeks working on the three portions of that event: the Back Squat, Shoulder Press, and Deadlift.

After a long warm-up where Clayton perfected his technique with lighter weights, we started adding, and eventually got him ready for his 3 1-rep attempts.
Three Attempts for today: 205lbs / 225lbs / 235lbs!

Great job, Clayton!

This evening there were 6 athletes in class, and it was a good one. It was also Kristin’s first workout back after running in her first Marathon this past weekend in San Francisco! Congrats, Timbers!

The workout featured two main parts. The first, that followed a series of running drills outside, was a 400 meter run, as fast as possible.
Athlete Results:
Clayton- 1:16.6
Carolyn- 1:29.6
Kristin- 1:38.1
Nichole- 1:43.1
Boomer- 1:50.6
Ashley- 1:55.6

After that we did a workout that Orion had written for the gym, that I thought was a really good one.
Workout of the Day:
5 Rounds for time-
150m Run / 20 Wall Balls / 10 Ball Slams / 5 Burpees

While we had done most of these exercises before, today we changed up a few minor details on how to complete them. The Ball Slams were new for many people. Most used the same med ball from their “Wall Balls”, however Carolyn and Clayton upgraded to the actual Slam Balls. Carolyn used a 30lb ball, and just had to throw while Clayton used a 30lb ball, but was held to “Games Standards”, where he had to catch the ball on one hop for the rep to count. This is a VERY challenging movement, and he did it very well.

Then there were the burpees… everyone’s favorite. Today, instead of a regular burpee, athletes had to jump over a PVC pipe that was supported and elevated by kettlebells. Check out the video to see how fun it was. Great job, everyone!

Athlete Results:
Kristin (10lb Ball for both)- 19:54
Nichole (10lb Ball for both)- “22:56”
Carolyn (10lb Wall Ball, 30lb Ball Slam)- 23:24
Ashley Boomer and Ashley Guy (10lb Ball for both)- 24:10
Clayton (14lb Wall Ball, 30lb Ball Slam w/ catch)- 26:10

Clayton committed to doing all exercises unbroken before the workout started. That meant taking more rest between stations, but he did it! Great finish, and good job cheering him on, team!

Workout of the Day:

3 Rounds for time of-

Row 500 meters followed by 21-15-9 of – KB Swings / Double-Unders / Burpees

Tonight we got our row on!  Before each of the rounds above, athletes were to row a full 500 meters.  I asked before the workout for Carolyn and Clayton to try and keep the row times close to one another and not crash and burn.  Much easier said than done… especially after 21 or 15 burpees!  Great job though, guys.

We really pushed trying to do all exercises unbroken. Part of that means creating a space for Caro outside where she can jump rope without hitting the ceiling. We’ll make it work, CrossFitters are creative people.

Athlete Results:
Carolyn – Row Times – 2:07 / 2:15 / 2:09 – Overall WOD time – 16:24
Clayton – Row Times – 1:55 / 2:08 / 2:08 – Overall WOD time – 16:28

Workout of the Day-

In teams of three, rotate through the following stations:

In 20 minutes, complete as many rounds of-

Run 150 meters, Rest, Complete the exercises listed for the entirety of the round, then complete the next one on the list the next round.  See the picture below for the order!

Today was also the first day some of the athletes had done Kettlebell Swings, and I was very impressed with the form.  I believe in the philosophy of “Form first, then Consistency, then Intensity,” and with what I saw today, we’ll be able to increase weight in no time.

This workout ended with a very close finish, with the winning team only having one more partial round completed than the other.  Congrats on another great workout, everyone!

Athlete Results:

Team BOOMer- 7 Rounds + partial

Team Caro- 6 Rounds + partial

Two of my favorite moments from tonight are featured below:
The first, is watching Carolyn and Ashley Boomer BOTH increase their heights on box jumps. Carolyn is now at the highest box offered at the gym. For someone who broke her foot a few weeks ago, she’ll be doing tire jumps before we know it! And Boomer told me last time that when we box jumps next, she had to go up. And you did!

The other moment was watching Nichole and Ashley Guy push through those last few burpees. When you’re moving nonstop for 20 minutes, staying moving like this is a huge challenge. Such an awesome performance, and great encouragement from the team, too!

Workout of the Day:
“Tabata This!”
For this workout, I’ll post the description below from the CrossFit Website.

“Tabata Row / Rest 1 minute / Tabata Squat / Rest 1 minute / Tabata Pull-up / Rest 1 minute / Tabata Push-up / Rest 1 minute / Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.”

Hardly an easy workout.  The only adjustment we made tonight was that the pull-ups were switched to jumping pull-ups.

Check out our two ladies, Carolyn and Kristin as they plow through the first round of push-ups. My requirement is that the chest touch the ground, and that the elbows are fully locked-out at the top of each rep. Very impressive ladies!

Tonight we had a guest in town, and Pilot Dan did an amazing job of keeping up, despite it being his first 24 hours at our elevation. Very impressive!

Since there was so many parts of the workout to keep track of, I will simply post an image of the results on the page. The numbers listed per person represent the fewest number of reps they had for each exercise.

Athlete Code:
K- Kristin
C- Carolyn
D- Dan
Cl – Clayton

Tonight, Carolyn was the lone soldier in attendance for what proved to be a brutal first-time workout.  I called it the “Terrible Tens” (not to be confused with the Filthy Fifty).

Workout of the Day:
10 Rounds for time of-
10 calories on rower / 10 burpees / 10 overhead squats / 10 double-unders (30 single jumps) / 10 steps walking lunge (holding a kettlebell with both hands at chest level)

The first part of the workout every round would be to row for 10 calories on the rower.  You can see Carolyn doing that below:

Instead of taking this workout to completion the first time out, we had a 30-minute cap on the time. Therefore, next time we do this, the goal will be to simply complete more of the rounds, in the same amount of time.

Athlete Results:
Carolyn (45lb OHS, 12kg KB)- 5 rounds + 10 calorie row + 6 burpees