Smashby's Training Blog

Sunday Funday was yesterday, and today is a wonderful way to continue to week! Nothing like some heavy Front Squats before a TON of Air Squats in the workout 🙂

Big props to Alon, one of our newest family members, for doing his first workout AS PRESCRIBED!!! In his FIRST full week, too! That’s a huge accomplishment.

Workout of the Day:
Strength
Front Squat 15×1 @85% (every minute on the minute for 15 minutes)

WOD
5 Rounds for Time
15 Push-ups (Hand-Release) / 30 Sit-ups (Ab-Mat) / 45 Air Squats

Athlete Results:
85% Front Squat x 15 Reps
Jamie- 165! (he just keeps getting stronger)

WOD
Jamie-
Alon-
(posted tomorrow)

Today was a tough one. We had 6 athletes roll in for Sunday Funday, and they definitely got their money’s worth this afternoon.

Instead of posting a standard “3-rounder” or a 21-15-9 style workout, today I decided to throw down a bunch of smaller workouts over the course of the full hour. Most events were done in teams of 2, and the final scores will be listed at the end of this post once the videos have all been uploaded.

Get ready: There are LOTS of videos from today’s workout!!

Workout of the Day:
#1
Partner 1 – Row 1000 meters
Partner 2 – Max Push-Ups during their partner’s rowing
Then switch and do it again

#2
Max Sit-Ups (Ab-Mat) in 1 minute
30 seconds rest
Max Sit-Ups (Ab-Mat) in 1 minute

#3
Partner 1 – Sprint back and forth through gym 7 total times
Partner 2 – Max Air Squats during their partner’s sprinting
Then switch and do it again

#4
Broad Jumps down and back
Each team tried to make it from one end of the gym to the other, and then back again, in as few broad jumps as possible
In the event that someone lost their footing, they would need to start that length over

Look at WES doing these! Wow.

#5
Max Hold of an Overhead Squat in the bottom position holding PVC overhead
Each athlete had 3 chances to stand and regroup, on the fourth, the clock stopped

Jamie could hold these alllll day.

#6
Sprint “Clean-Up”
While laying down on the ground, wait for explanation of the next sprint, go down and back in the gym collecting one chip each time
Chips were left at the other end from WOD #3

Run Forwards!

Run Backwards!

Burpee and Run! (Andy… sorry about your hand!)

Crab Walk and Bear Crawl!

I just want to say great job to all of you! That was a lot of very explosive movements, and you all did an amazing job of keeping it together, and pushing through. Well done, team!

Athlete Results:
#1 (Row / Push-Up)
Ben- Row (800m) 3:53 / Push-Ups 99
Wes- Row 3:53 / Push-Ups 55
Andy- Row 4:07 / Push-Ups 109
Jamie- Row 3:59 / Push-Ups 50
Casey- Row 4:22 / Push-Ups 66
Alon- Row 4:22 / Push-Ups 42 (sub OHS)

#2 (Sit-Ups / 60 sec)
Ben- 40 / 37
Wes- 30 / 25
Andy- 43 / 38
Jamie- 28 /23
Casey- 35 / 32
Alon- 33 / 19

#3 (Air Squats)
Ben- 31
Wes- 30
Andy- 33
Jamie- 37
Casey- 32
Alon- 27

#4 (Broad Jumps – Down AND Back)
Ben- 25
Wes- 14
Andy- 20
Jamie- 18
Casey- 22
Alon- 20

#5 (OHS Hold / 3 breaks)
Ben- 1:55
Wes- :58
Andy- 1:33
Jamie- 2:28
Casey- 1:54
Alon- 1:23

Running and Wall Balls. That’s what the workout was tonight. Only it was a LOT of Wall Ball tosses….

The distance for the run wasn’t bad (only 200 meters each time), but the Wall Balls were high in volume for sure. The goal of most people was to try and get through them in about 2-3 sets per round, and that proved to be a challenge when fatigue started to set in!

Workout of the Day:
200m Run / 50 Wall Balls / 200m Run / 40 Wall Balls / 200m Run / 30 Wall Balls / 200m Run / 20 Wall Balls / 200m Run / 10 Wall Balls

Athlete Results:
Jamie (14#)- 19:26

New movement day! New movement day!

I’ve been a trainer at CrossFit Lakewood for over 6 months and had never seen the Sumo Deadlift posted as the exercise to focus on during the “Strength” portion of the day… until today!

It was also the first time that many people had ever done the lift, and I’ll tell you what, people did an awesome job!

Highlights of the day:

• Will pulling 335 off of the floor 3 times! (I’m pretty sure that’s more than his regular deadlift! Must be the new haircut!)

• CC…. are you ready for this? He pulled 455 pounds 3 times. AND, made it look easy. That is a STRONG man.

The main workout was a good one, too. Over the last few months, Orion has programmed a few workouts with Ascending v/s Descending rep schemes, and every single one has been an absolute crusher! That’s where there are only two movements involved. You do ten reps of the first and one of the second. Then immediately into 9 reps of the first and 2 of the second. This pattern continues until you’ve reached 1 rep of the first and up to 10 of the second. Brutal stuff!

Workout of the Day:
Strength
Sumo Deadlift – 6 sets of 3

WOD
Front Squat 10-9-8-7-6-5-4-3-2-1
Pull-ups (Chest to Bar if you can) 1-2-3-4-5-6-7-8-9-10

Athlete Results:
Sumo Deadlift
Jamie- 265lb x 3!

WOD
Jamie (95lb Front Squat / 1 Banded Pull-Up!)- 17:59

Andy and Jamie came through for today’s Sunday Funday. Today’s workout would consist of Rowing, Kettlebell Swings and Ball Slams! All three of those movements, when done most effectively, require a very “violent” extension of the hips in order to move whatever the stimulus, as efficiently as possible.

With rowing, really leaning back to reach full extension ensures that the fan is spinning for as long as possible, is key. On the ball slams, keeping that chest high when picking the ball off of the ground (like a deadlift), guarantees that we’re “deadlifting” the ball and not lifting it with a rounded back. Finally, for kettlebell swings, getting full extension on the hips helps to send that KB overhead through momentum. When that happens, we really don’t need to “pull” the weight up in the air at all. The best part about these “cues” is that almost every single athlete can instantly tell when they do these movements “right” v/s “wrong”. The right way is simply easier!

Workout of the Day:
1000m Row / 21 Ball Slams / 21 Kettlebell Swings / 500m Row / 15 Ball Slams / 15 Kettlebell Swings / 200m Row / 9 Ball Slams / 9 Kettlebell Swings

Now, as you watch the videos from today, before anyone loses their mind… USUALLY the expectation is to catch the Ball Slams on the bounce in order for the rep to count. Today’s workout did not require that portion of the movement, so they were both doing them correctly!

Athlete Results:
Jamie (40lb Ball / 16kg KB)- 16:17
Andy (30lb Ball / 12kg KB)- 14:41

Today should have been called “Main Site Monday.” Orion liked the workout that was posted on the CrossFit website yesterday, so he let all of us give it a shot. Simple movements (wall balls and pull-ups), ten reps each, a seven-rounder. Ready, go.

Workout of the Day:
Strength
Overhead Squats

WOD
7 Rounds for Time-
10 Wallball shots / 10 Pull-ups

Athlete Results:
Strength
Jamie- 115lbs x 3 reps

WOD
Lucas (10# Ball / 2 Bands)- 12:52
Jamie (20# Ball / 2 Bands)- 13:04

Sunday Funday is back! Ben, Andy and Jamie showed up on the first day with an extra hour of daylight of 2011.

The workout introduced a new exercise to some, with “Knees to Elbows”, or an appropriate modification of that movement. What became very clear early on in the workout, was that without a tight core, these things are much more difficult to do! Tight core, people! 🙂

Workout of the Day:
4 Rounds for Time-
200m Run / 15 Wall Balls / 10 Burpee Box Jumps / 5 Knees to Elbows

Athlete Results:
Jamie (20# Ball)- 20:31
Ben (150m Run / 6# Ball / 5 Burpee Box Jumps / Hanging Knee Tucks)- 15:57
Andy (14# Ball / Hanging Leg Raises)- 17:02

This week has done a pretty good job of crushing people! I think we’ve all just hit it really hard since the gym wall was knocked down. Either way, the folks who showed up today pushed hard!

Tonight’s workout was a good one. Running. Double-Unders. Thrusters. That was it.

Talk about head-to-head competition!

Great job for you guys who fought the urge to rest during that last round. It was pretty incredible to see your finishes!

Workout of the Day:
3 Rounds for Time-
Run 200m / 50 Double-Unders / 25 Thrusters