Posts Tagged ‘Training’

For the last 8.5 years, almost to the day, CrossFit has been a huge part of my life.

In that time, I’ve ranged from being a rabid advocate of the program, badgering everyone I knew to try it with me like a beach vendor who nearly accosts foreigners in hopes of selling them his local trinket… to the head coach of a gym with over 350 members, who didn’t feel the need to push it on anyone, rather just loved the program because he knew it worked.

I’ve had periods of time where I would spend nearly three hours per day working out, completing two training sessions per day, 4 days per week, I’d compete in local events every few weeks to try and put my fitness to the test, and I looked forward to planning my next soul-crushing workout each every day. There have also been times where I simply couldn’t find the motivation to pick up a barbell because it just didn’t feel fun anymore.

Now, I find myself at a crossroads.

Recently, I’ve experienced more change at the same time than at any other point in my life. Usually, life spreads the big things out, at least a little! In the last 6 weeks however, I’ve left my job, planned to move across the country, got married, traveled to Brazil to visit family, decided not to move after all, and had the privilege of learning how much fun it can be to look for a house in one of the most competitive Real Estate markets in the entire country. That’s a lot in a month and a half!

What’s crazy, is that it’s all really positive change! Some people are hit with bad break after bad break, yet for me, these have been really good. I think the kids say #Blessed, right?

The crossroads has to do with what I will do for fitness now. Do I stick to CrossFit? Maybe a strength/squat cycle to focus on getting stronger and improve my technical movements? Is it time to head back to a Globo gym and try to get those 6-pack abs in time for summer? Do I go cardio for a bit, and get into running or swimming? Obviously the answer that me, the coach, tells myself is to do it all! I live in a place where you can be as active as you’d like outside. I’ve got so many friends who own or coach at CrossFit gyms that it shouldn’t be that hard to find people to train with here and here. And the thought of a “Bi’s/Back” and “Tri’s/Chest” training regimen really doesn’t seem that bad some days!

The reason it’s so tough for me to decide is because I had always convinced myself that I needed to train FOR something. I had to be in a squat cycle because if not, how would I get stronger? If I wasn’t Snatching at least once per week, I’d lose all of my “gainz” and regress. Want to do burpees without stopping? Then keep doing burpees! But at the end of the day… why does it matter?

I always tell people that CrossFit can prepare you for just about anything. It will make just being active more fun. So, with that logic, I don’t need to go through brutal workouts all the time. Visiting the “Pain Cave” every time the clock counts to “3, 2, 1, GO” isn’t required for someone to be fit. It isn’t required to be healthy. It’s only required if the END GOAL is being a good CrossFit athlete. And I’m not sure that’s what I want right now.

I’ll tell you what though, it’s hard to say that to myself and not feel like I’m letting “2011 Tom” down just a little bit!

Over the next few weeks I’m going to assess what makes me happy, what gets me fired up to go do, and what I find to be…. fun! I have always told people that fitness should be something you enjoy (even when I wasn’t necessarily feeling that way myself), and I want to get back to that place.

I’ll keep you posted on how it goes. Who knows, there might be a competition or race I decide to train for sometime in the next few months!

Wish me luck!


Drama alert in the Again Faster Beat The Team WOD Series! Drama alert! With what turned out to be over 400 athletes submitting videos for the first workout of the 8-WOD competition, it became clear to the Again Faster Crew that watching and validating every single air squat for every person would be impossible.

So they went to a system where only the top 30 in each category get validated. Read below for more info.
To find the current leaderboard through the last event, click here at any time.

Update on Scoring

~by Again Faster

Due to the overwhelming response to this year’s Beat the Team Series, it became clear over the weekend we needed to reevaluate how we were going to score the events. While we wish we were able to devote the time and man power to individually validate each and every score submitted for “Stacey” and the future workouts, with almost 400 scores, it is simply not possible. We’d still be watching air squats in November.

As such, we determined the best course of action would be to re-focus on the sole task of this competition, which is to name 4 new members to the Again Faster Competition Team, while doing our best to continue providing the community with an online competition in which they can challenge themselves and gauge their skills against athletes from all over the world.

We’ve organized and validated the top 30 scores for each the men and women in the Open division. If the athlete finished first, they received 1 point. The athlete in 30th received 30 points. From there, anybody who submitted a score for the workout automatically received 50 points, and therefore continue to be eligible for subsequent events. If you submitted a time faster than the posted Top 30 scores, please assume it’s because our judges deemed your ROM insufficient. These decisions are final and will not be altered.

You will note the scores of current Again Faster Team members appear within the Leader Board when applicable, but that their scores will not count in the overall ranking of each WOD, as they are not eligible to win the prize.

For the Master’s Division, we have ranked the athletes as deep as we have valid scores for. Since no Master’s woman received an invalid judgement, nothing changes for them. Each of the women will receive their placing in points. For each Master’s male athlete whose “Stacey” score was deemed invalid due to technical or ROM deficiencies, they will receive 30 points automatically. Like the athletes, they are welcome and encouraged to continue competing.

We will be displaying only the Top 30 in each Open division, the Top 7 Master’s Women and the Top 17 Master’s Men. Ideally, we’d be able to show each athlete where they stood against each of their fellow competitors, but it’s simply beyond our current capabilities. We apologize for not being able satisfy these wishes, and for not having had the foresight to know that such an idea was naive at best.

Above all, we thank each and every one of you for competing in the 2011 Beat the Team Series, and we look forward to seven more weeks of competing alongside you.

As I shared last week on this blog, the crew at Again Faster is hosting another “Beat the Team” WOD Series. I decided to compete in it this time because:

A- Hopefully having to throw in a few more workouts per week will keep me out of trouble
B- I absolutely love seeing where I stack up against athletes from all over the world!
C- I pride myself in good form in my workouts, so by posting videos for all to see, if provides me with a chance to get some feedback from others as to how to improve!
D- Let’s be honest. I love competing and by sitting back and playing “arm chair quarterback” while I critique everyone else, it’s a lot better if I put my money where my mouth is and do them myself, too!

WOD #1 was a new one they created for one of their Team Members, Stacey Kroon:
150 Air Squats, 2000m Row, 150 Air Squats

It was gross.

And yes, even though I had poker chips to mark every 25 squats, I STILL miscounted (and did a few more, I think). What a genius 🙂

Thank you so much to my friend JR who posted this YouTube video on running from the folks at DontBeThatGuyVids on FB yesterday!

Now, before you watch… if “lead foot with a side of mouth breathing” was one of the options, that would have to be me. But given that I need to choose one of these five, I’d say I’m a “Dandy”. What kind of a runner are you?

So good.

Today is the first day of fall, huh? Time FLIES! With Autumn right around the corner, that only means one thing….


Now, I love summertime. So much. Soooo much. Being outside in the sun is one of my favorite past times, but when that time of the year comes when the snow starts to fall… I’m ready to shred!

My buddy Jack, who runs the Apres Powder Winter Sports Blog that I’ve featured here quite a bit, wanted to take a few minutes and ask me about how I prepare (and recommend other people prepare) for another epic season of crushin’ pow.

Check out the interview by CLICKING HERE! I think Jack did an AMAZINg job! Thoughts?

They’re trying to create an place of acceptance and tolerance. They hope to foster an atmosphere of not judging one another.

I’ll let you guys take this one. What do you think?

At least this news broadcast isn’t joking about their culture, either. Check out these three Planet Fitness commercials.

Did I laugh out loud at each of them? Yes.
Will I ever join a Planet Fitness? No.

Last night the 2011 Reebok CrossFit Games were featured during Prime time on ESPN2 (a Major Cable network!). For MANY of you, it may have been the first exposure you ever had to our sport of CrossFit. To avid CrossFitters, it was certainly the most “mainstream” exposure we’ve ever seen given to our sport.

Regardless of your stance and experience with it, what are your thoughts? Did you like learning about CrossFit and the CrossFit Games? If you knew about them already, do you think the shows last night did them justice?

I’m curious to how you all feel about it. All I know is that I was like a kid in a candy store watching some of my friends and other CrossFit starts tear it up! I’m a very active CrossFitter and a trainer at CrossFit Lakewood here in Denver, Colorado, so seeing my hobby and passion being presented to such a large audience actually filled me with a HUGE sense of pride!

If you missed the shows last night, fear not, there are two more weeks of coverage on Wednesday nights! Check the trailer for the show below, and the TV schedule below that.

So…. what’d you guys think?!

CrossFit, CrossFit Games, CrossFit Games on ESPN2, CrossFit Games Schedule, ESPN2 Schedule, Smashby Training, ESPN2

Here's the full schedule of events for ESPN2

Enough said. 🙂

(Cartoon from Randy Glasbergen)

CrossFit, Smashby Training, Thought of the Day, Randy Glasbergen, Exercise Cartoon

Well? What's your answer?

Workout of the Day

30 Wall Balls, 20#/14#
30 Box Jumps, 24″/20″
30 Power Snatches, 115#/75#

Jump Squats w/weight 4 sets 8-12 reps

Workout of the Day

WOD #1
5 Rounds
10 Front Squats (135#, 95#) / 10 Pull-ups / 150m Run

WOD #2
1000m Row