SUNDAY FUNDAY!!
Workout #1
Overhead Med Ball Wall Sits!
That's a lot of Wall-Sitters!
Workout #2
Posts Tagged ‘Training’
The Numbers: 8/21/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, Sunday Funday, The Numbers, Training
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The Numbers: 8/17/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Not much else you can say about today’s workout….
Workout Of The Day:
150 Box Jumps / 1200m Run
Everyone went higher than they usually do on Box Jumps, and Megan.. jumped on the tires!
The Numbers: 8/16/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Workout of the Day
Strength:
Push-press 3×3 warm-up, 8×1 establish a max
WOD:
As Many Rounds As Possible in 8 minutes
100m Med Ball Carry/Slam Ball carry / 8 Thrusters, 115#/75# / 15 Hand release push-ups
Moment of Awesomeness: 8/18/11
Posted: August 18, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Danny MacAskill, Moment of Awesomeness, Parkour/Free Running, Training, Trial Riding
The Moment of Awesomeness posts promised to go from the dirt, to the snow, to the city streets this week. Today is day three, so let’s get back on the asphalt!
Danny MacAskill is hands down one of the best trial riders in the world. The video description for the one posted below actually says, “For Danny, the city is one enormous playground.” If you don’t believe it, just watch.
His precision, body control, and self-awareness is just incredible if you watch some of his moves through Capetown on that bike of his. So cool!
Some of you may be saying to yourselves, “Dude, all of these videos you’re posting have something helping people move. Bikes, Skiis, Snowboards… What about the art of just moving your own body?” If you are… stop being ungrateful. These videos are still cool. But if you’re serious, check out another Parkour/Free Running video that I’ve shared with you guys before.
Just like the mountain bikers from a few days ago, these kids look SO YOUNG to me, but there’s doubting how incredible they are at what they do! Hope you guys have a great day!
The Numbers: 8/15/11
Posted: August 16, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Deadlifts, Raining PR's, Results, Smashby Training, The Numbers, Training
Today was a pretty standard day at CrossFit Lakewood.
Get here. Warm up. Lift heavy things. Work out. Recover. Leave.
If in the process you happen to PR and pull more weight off of the ground than you ever have before, welllllllllll, that’s just icing on the cake!
Oh that? It's just Alon pulling 365lbs!!
For the workout, you had a basic pull/push couplet. That means for 5 rounds you would do 15 reps of a pull movement (deadlifts, in this case), immediately followed by 15 reps of a push movement (wall balls). I liked this workout, and from the looks of it, a lot of you did, too!
Great job today, team.
Workout of the Day
Strength:
Dead Lift 3×3, 8×1 establish a max
WOD:
5 Rounds for Time
15 Deadlifts (135#/95#) / 15 Wall Balls (20#/14#)
Moment of Awesomeness: 8/16/11
Posted: August 16, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Dust and Bones, Extreme Sports, Moment of Awesomeness, Mountain Bike, Mountain Biking, Red Bull, Training
This week, our Moment of Awesomeness posts are going all over the place. In fact, we’re going to go from the dirt, to the snow, to the city streets. I hope you guys like the series over the next three days!
First is a video I know I’ve shared before, but now it’s been added to my “favorites” on my Smashby Training YouTube page for easy access whenever!
As far as I’m concerned, these incredible athletes look like they’re 12 years old… but there is NO question that these guys are amazing at what they do! Enjoy.
Then there’s video, and with how EPIC some of these hits are, I’m shocked it doesn’t have more views. Some of this stuff is insane!
As beautiful as that video was, these extreme athletes don’t always get it right the first time. Check out the trailer for the video “Dust and Bones” that was released on the Red Bull YouTube page a few years back. The description of the video is one of my favorite parts:
“Brought to you by our friends at Freeride Entertainment, the trailer for the latest NWD film will probably give you a concussion.”
The Numbers: 8/11/11
Posted: August 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Double-workout Thursdays are AWESOME! The first one was all-out 50m sprints. Ten of them! Then the second workout was what Orion likes to call “A GRIP BUSTER!!” Toes-to-bar and Kettlebell swings.
Form on all of these movements is improving so much across the board. Well done, team!
WOD #1:
10 x 50m Sprint 1:00 rest per effort
WOD #2:
As Many Rounds As Possible in 10 Minutes:
8 Toes 2 Bar / 16 KB Swings (24kg/16kg)
The Numbers: 8/10/11
Posted: August 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Nancy, Results, Smashby Training, The Numbers, Training
We hit Benchmark CrossFit workout today called Nancy. Run and Overhead Squat. That’s all. Sounds pretty easy, right? Well, like most CrossFit “Girl” WODs, this one can sneak up on you. Usually at around Round 3 or so… Agreed?
Either way, today was a HUGE day for the class. We had some athletes use more weight than they EVER have before for OHS’s, and others improved their form SIGNIFICANTLY! I’m so proud of you all!
Workout of the Day
“Nancy”
5 Rounds for Time
400m Run / 15 Overhead Squat (95#/65#)
The Numbers: 8/8/11
Posted: August 9, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Let me start this post by saying how much I LOVE having a full house at CrossFit Lakewood! Lovelovelove it!
Today we did one of the most effective Strength movements for increasing overall power: The Back Squat. For such a powerful movement, you’d think people would like it more. 🙂
The workout of the day had a heavy thruster and high box jumps for reps. We’re stepping up our fresh here at the gym. You are all doing an awesome job with it, too!
Workout of the Day
Strength:
Back Squat 3×3 warm-up, 5×2 working sets
WOD:
As Many Rounds As Possible in 10 minutes
8 Thrusters (115#/75#) / 16 Box Jumps (32″/24″)
Class was so full tonight we had to run two heats! Thank you all so much for remaining focused and helping this run so smoothly.
Finally, I want to show you guys one of our resident “Manimals”, Alon. For the few months he’s been at CrossFit Lakewood, there’s been no doubt about how INCREDIBLE his improvement has progressed. GREAT JOB, Alon!!
The Numbers: 8/7/11
Posted: August 9, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, Sunday Funday, The Numbers, Training
Sunday Funday!!
We got a little crazy today, I’m not going to lie to you. I told you guys that our time together on Sunday would be “constantly varied.” Tonight was definitely varied, wasn’t it? Either way, you all did an amazing job of pushing through!
Two workouts today. The first was a 10-minute AMRAP. The second, a 21-15-9 with a bit of a twist. Read below for what they were, specifically, and check out the first ever installment of “Video Results.”
What do you think?
Workout of the Day
WOD #1
As Many Rounds As Possible in 10 Minutes:
5 Squat Jumps / 10 Hand-Release Push-Ups / 15 Sit-Ups / 20 Jumping Jacks
WOD #2
21-15-9
Ball Slams / Overhead Walking Lunge Steps (each Leg)
After each round, carry Slam Ball 100m
Feel good moment of the day for me was watching Wes and Casey (father and daughter) finish the workout together. You guys are so awesome!
Aaaaaaaaand, here are your results! See you guys next Sunday!
Smashby's Training Blog 