Smashby's Training Blog

Workout of the Day-

The first workout I’ve named – “The Grip Tester”

4 Rounds for Time of:

15 Deadlifts

15 Ball Slams

15 Knees to Elbows

30 Double-Unders (w/ a Jump Rope – or 60 Single Jumps)

(Prescribed weights are 225lbs for Deadlifts and 40lbs for Ball Slams)

Carolyn Nairn (65lb Deadlift / 20lb Ball Slam / 60 Single Jumps): 17:33

Kristin Timbers (65lb Deadlift / 20 lb Ball Slam / 60 Single Jumps): 17:47

This workout was the first time we used the Olympic lifting bars to do something in my class, and you guys did a great job!  Chests stayed high, knees stayed pushed out, and lumbar curves were maintained.  That’s how you prevent injury and get stronger!

Over the next few weeks, we’ll spend some time working on technique for Double-Unders.  Once you get the hang of it and find a rhythm, it cuts down on the jump rope time significantly.

Way to move those weights around!

Workout of the Day-

Hero Workout – “Michael”

3 Rounds for time of:

Run 800 Meters

50 Back Extensions (Supermans on the mat)

50 Sit-Ups (Unanchored sit-ups, knees up)

Athlete Results-

Jenny O’Neil: 19:30

Lara Canham: 19:55

Kristin Timbers: 20:38

Melissa Onstad: 20:59

Carolyn Nairn: 27:06 (1000 Meter Row subbed for run)

THEN

90 Second L-Sit (from pull-ups bars)- Hang from bars with straight arms, and hold legs as close to 90 degrees from your torso as possible.  Each time you drop, that counts as one rep.  Goal is to complete the 90 seconds in as few “sets” as possible.

Jenny: 5 sets

Lara: 3 sets

Kristin: 5 sets

Melissa: 7 sets

Carolyn: 7 sets

This time Carolyn wasn’t able to make the class, so she did this a few days later.  Due to her ankle rehab, we subbed in a 1000 Meter Row for the 800 Meter run.  In my opinion, that distance of a row equals a bit more work than the 800 meter run, and she did a great job at holding her pace even when she was tired (splits were 4:46 / 4:47 / 5:03).  Great job, especially with me screaming at you since no one else was in that class!

For the girls that did it together, they were all with-in a few reps of each other for the entire workout.  That’s 20 minutes of nearly identical pacing.  So proud of you all for staying together.  Boom!

On the L-sits… they get easier, trust me!  That is an incredibly tough position to hold, especially from the pull-up bars.  I’ll show you guys soon how we can develop that strength practicing parallette L-sits.

Workout of the Day-

As Many Rounds As Possible (AMRAP) in 12 Minutes of:

10 Shoulder Presses

20 Parallette Dips

25 Meters Right Leg Hop Sprint

25 Meters Left Leg Hop Sprint

200 Meter Row

Athlete Results-

Melissa Onstad (35lb Bar): 3 Full Rounds

Jamie Barkell (45lb Bar): 2 Full Rounds + 80 meters of the 3rd Round

Kristin TImbers (35lb Bar): 3 Full Rounds

THEN

Tabata Squats- :20 seconds on / :10 seconds rest for 8 Rounds.  Your score is the lowest number you get in any round

Melissa: 12 / 11 / 11 / 10 / 10 / 10 / 10 / 12 = 10

Jamie: 12 / 10 / 13 / 11 / 11 / 11 / 10 / 11 = 10

Kristin: 13 / 13 / 12 / 12 / 11 /12 / 12 / 14 = 11

Kristin wasn’t able to make the class on 7/18, so she actually came in the next night to complete it.  I didn’t tell her what the workout would be, and I didn’t tell her what her training partners got, yet the times and results still ended up being super competitive!  You guys all work really well together.

This workout was the first time some of you had done a real Shoulder Press (with no assistance from the legs to push the bar overhead).  By keeping your cores tight, it became an incredibly solid movement!  I agree that Tabata Squats are not the preferred post-workout exercise, but I really want to drill in the importance of the squat.  If you maintain form on some of those key points we talk about (chest up, knees out over the toes, hips back, drive through the heels) when you’re tired, it will translate into more effective technique when you’re rested, too!  Great job!

Workout of the Day-

Before each movement, go out the front door with a ketlle bell in each hand and make an immediate right to take the shortest possible loop around the building.  The goal is to make it around the building as fast as possible, and to never need to set the kettle bells down.  Using the time it took you to complete the loop, complete as many repetitions as possible of the following movements in order:

• Tire Jumps (“Box Jump” onto the largest tire)
• Push-Ups
• Wall Balls
• Burpees

Loop times – :56 (seconds) / 1:30 / :55 / :55

Athlete Results-

Melissa Onstad (used 12kg kettle bells): 19 / 18 / 12 / 8

Kristin Timbers (used 8kg kettle bells): 21 / 25 / 12 / 10

Nikki (used 8kg kettle bells): 17 / 25 / 13 / 14

THEN

Max Jumping Pull-ups in 60 Seconds-

Melissa: 39

Kristin: 38

Nikki: 27

GREAT first workout!  None of you set down the kettle bells at all on the laps around the building, and throwing that 12lb medicine ball to that bottom line on the wall is no easy feat!  Remember that at the bottom of the wall-balls, we should always go into that full squat position where the crease of the hips go below the level of the top of the knee.

The jumping pull-ups were a great way to end the class.  Reaching full extension at the bottom, and getting the chin above the bar of every rep is no easy task.  Especially when you’re tired from an intense workout moments before.  Awesome job, team!

You guessed it, folks!  This is going to be the title of results section of my blog.

Here I’ll be posting the workouts we do, all of the times and scores, and some commentary to go supplement it all.  I highly encourage you guys to use the comments section, as well.  Share some notes on how you felt the workout went, things you liked or would like to improve, anything!

It will be great to look back on your notes in the future to see how far you’ve come, and to be able to read it in your own words!

As always, let me know what you think, and I’ll see you at the gym!