Smashby's Training Blog

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

Today was another installment of “Weakness Wednesday” at the gym. Most people, to my surprise, chose to work on Handstand Push-Ups and Pull-Ups. After we spent about half of the class on those movements, we moved onto the workout.

It was a pretty simple triplet that was centered around fixed time intervals. That meant athletes were to complete 10 repititions each of Wall Ball Tosses, Box Jumps and Push-Ups in 90 seconds. If time remained during the 90 seconds, it was used for rest before starting the next round! If a complete round of all 30 reps was not completed, athletes were still to finish that round, and rest for the remainder of the next one.

Basically, if you moved through all 10 rounds in under 90 seconds each, you were done fastest. If you missed one round, you would finish the 10 completed rounds of your workout 90 seconds later, and so on. This one started to get to people around the 6-8 minute mark. Great effort today, everyone!

Workout of the Day:
Complete 10 rounds of 90 seconds each of-
10 Wall Ball Tosses / 10 Box Jumps / 10 Push-Ups

I was giddy like a little kid driving to the gym tonight because I knew that the wall was knocked down over the weekend. All I’ll say about what I saw when I got there, was that my jaw was on the ground from being so impressed. Click here to see my post showing the new-and-improved CrossFit Lakewood, complete with a NEW Tour, and one from 6 months ago so you can see the changes. GREAT JOB, guys!

The workout tonight was going to be a fun one, and as usual, the athletes didn’t know what to expect until they got to the gym! The main workout was a 3-rounder with 4 movements. After that, things got a little crazy.

Workout of the Day:
3 Rounds for Time-
500m Row / 15 Wall Balls / 15 Knuckles to Toes / 100ft Walking Lunge (weighted)

Check below for fun videos we took after the Main Workout today! We’ll call these the “Bonus Rounds”

First one: While Andy climbed across the pull-up station, everyone else ran in place. If he dropped, 5 Burpees all around!

Second one: While Casey Sprints, everyone else holds Overhead Squats!

Third one: While Jamie Crab Walks and Bear Crawls, everyone holds a plank!

Finally: After a sprint down and back, Ben slams the ball in each column of the pull-up structure. While he does that, athletes either hold handstands or air squats!