Posts Tagged ‘Training’

The Numbers: 8/4/11

Posted: August 4, 2011 in CrossFit, Media, Training
Tags: , , , , , ,
0

Today’s strength portion of the workout introduced a new movement for many athletes: the one-legged deadlifts. Most of the work today was to learn balance and technique, but you all did an awesome job! We only lifted kettlebells in the afternoon, and everyone only used one, so balance was even more important!

After that we had a quick workout today. It’s a Benchmark CrossFit workout called Annie. The only two movements are Double-Unders and Ab-Mat Sit-Ups, and you go from 50 of each in decreasing intervals of 10, down to 10 of each. Pretty simple.

My favorite moment of the day happened in class tonight, so read below the first video to see what it was. SO awesome!

Workout of the Day

Strength:
One Leg Deadlifts

WOD:
“Annie”
50-40-30-20-10
Double Unders (mod = x3 single unders) / Sit-ups

Check out Nicole LEARNING Double-Unders for the first time EVER tonight…. and then doing 150 of them in the workout! This was the highlight of my day. GREAT JOB, Nicole!

The Numbers: 8/3/11

Posted: August 3, 2011 in CrossFit, Media, Training
Tags: , , , , ,
0

“Please start warming up on your own when you arrive. The Workout will be starting about 6 minutes after the hour.”

That’s what the sign said today at the gym. Oh man… that meant it was going to be a long one!

It’s so rare that we do REALLY LONG workouts, so today was a great time to remind our bodies (and our MINDS) that… even if you don’t like it, LIFE may need you to keep moving for an hour straight.

The two hours of classes I was lucky enough to watch today were nothing short of inspiring. I hope you guys all left tonight with your heads held high. Tonight’s session was epic.

I’m proud of all of you!

Workout of the Day
3 Rounds for Time:
5 Rounds of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Squats) / 1000m Row / 25 Burpees

The Numbers: 8/2/11

Posted: August 3, 2011 in CrossFit, Media, Training
Tags: , , , , , , ,
0

Strenght portion of the workout today was the Split Jerk. Check out this amazing video from the incredible Coach Burgener on some major tips on how to improve your Split Jerk.

Even without this video, everyone either tied their all-time PR’s, or established a new one today! GREAT JOB, team.

The workout was “only” 10 minutes long, so it was pretty easy, huh? No, I didn’t think so either! Somehow, whether the workouts we do take 3 minutes or 60 minutes, I still feel just as tired at the end. How about you guys? GOTTA love that intensity!

Workout of the Day

Strength:
Split Jerk
3×3 Warm-up, 5 sets of 1 establish a max

WOD:
As Many Reps As Possible in 10 Minutes
10 Sumo DL High Pull (95#/65#) / 20 Wall Balls (20#/14#)

CrossFit Blog Central: 8/3/11

Posted: August 3, 2011 in CrossFit, Media, Training
Tags: , , , , , ,
1

How do you get almost 20,000 people to watch your YouTube video in just over one week?

Well, if you’re Jason Auer “of Power”, you name your video “2011 Crossfit Games Winner” and let the worldwide community of CrossFitters eat it up!

In a matter of days I saw this video pop up on my News Feed on Facebook over a dozen times, and there is definitely a reason why. This is hilarious. Jason, if this year didn’t work out, there’s always next year!

The Numbers: 8/1/11

Posted: August 1, 2011 in CrossFit, Media, Training
Tags: , , , , , ,
0

This week started off with some heavy work right out of the gate! After working up to a new 1 rep max squat clean, we threw in some heavy squat cleans into the workout, too. Well played, Orion. Well played.

Today, every single person PR’d in their squat clean except for one. And by at least 10 pounds, too! The one person who didn’t PR, tied their PR. That was CC. He pulled 275 off of the ground. TWO HUNDRED and seventy-five pounds. Yeah. he’s strong.

The workout consisted of 135lb squat cleans, which is heavier than most people in class tonight have ever done a workout with 55 reps. It was intense, but a lot of athletes did their first Rx with that weight! GREAT JOB, everyone!

Workout of the Day

Strength:
Squat Clean: 3×3 warm-up then 5×1 establish new max

WOD:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135#/95#) / 150m Run

Thanks to Orion for filming today!

2011 CrossFit Games: Events 2 and 5 Announced

Posted: July 29, 2011 in CrossFit, Media, Training
Tags: , , , , , , , ,
0

So I’m just going to post the events and their descriptions for Events 2 and 5 for the 2011 CrossFit Games below. My take on them…. awesome. They’re only 2 of 5 (or more…. definitely more) events, and they capture so many unique facets of fitness.

I approve! (Since you care)

Remember, this stuff is pasted straight off of the Official CrossFit Games site.

While sitting in the stands, the athletes learned Events 2 and 5 for the individual competition. Both are 3-part skills tests. Individual Event 2 is:

Skills 1
Max L-sit for time (1 attempt)
Max distance softball throw (2 attempts)
Max distance handstand walk (1 attempt with 1 mulligan if less than 5 yards)

Athletes will be scored for this event in the same system as the Regional scoring. And they will be ranked in each test with the sum of their 3 rankings determining their final score for the event. Low score wins and will receive the identical points as the other events.

Individual Event 5 is:

Skills 2
1 rep max weighted chest-to-bar pull-up for load
1 rep max snatch for load
Jug carry for distance in 60 seconds

Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 weighted water jugs, as far as possible.

Athletes will be ranked in each test with the sum of their 3 rankings, determining their final score for the event

The Numbers: 7/26/11

Posted: July 27, 2011 in CrossFit, Media, Training
Tags: , , , , , , ,
0

Push Press into a 5-Round WOD with Heavy Thrusters and Chest-to-Bar Pull-Ups. Not a bad little Tuesday!

CrossFit, Smashby Training, Megan, Coaching

Coach Megan leading the troops

So get this…. Heather has been working with Megan for a few weeks on trying to learn the KIP for pull-up. Before the workout tonight she decided that she would do her first CrossFit workout with no bands on the pull-ups, and just do them as “strict pull-ups”, and one at a time. Well, cue the workout, and she’s off. ALL OF A SUDDEN, THIS HAPPENS!

(by the way… my phone ran out of memory while filming this. just know that she was linking 4-6 of these in a row, and it looked like a piece of cake. SO COOL, HEATHER!)

After the workout, I talked to everyone and asked a very serious question:

How many of you tonight did SOMETHING for the first time?

This meant either pull-ups with no band, chest-to-bar for the first time, a thruster with more weight than in any other workout… it didn’t matter.

EVERY SINGLE HAND WENT UP!!! You guys are so awesome 🙂

Workout of the Day

Strength:
Push-Press 3×3 warm-up, 10×1 @ 85%

WOD:
5 Rounds for Time
5 Thrusters (135#,95#) / 10 Chest to Bar Pull-ups / 150m Run

The Numbers: 7/25/11

Posted: July 27, 2011 in CrossFit, Media, Training
Tags: , , , , , , , , ,
0

Back again for another great Monday at CrossFit Lakewood. Today we worked on Sumo Deadlifts for medium-to-heavy weights, then switched it back to regular deads for the workout of the day.

Workout of the Day

Strength:
Sumo Dead Lift 3×3 warm-up 10×1 @ 85-90%

WOD:
5 Rounds
15 Dead lifts (135#,95#) / 10 Box Jumps (24″,20″) / 5 Burpees

CrossFit, Smashby Training, Ben, Deadlift

Ben, just crushing the deadlifts

The Numbers: 7/24/11

Posted: July 27, 2011 in CrossFit, Media, Training
Tags: , , , , , ,
0

Sunday Funday!

As always, we try to keep it classy on Sundays, and today was no exception. During the week, we had a few people request some fun with tires. Well guess what, you got it!
It was the first time that some people had ever even worked with a tire, so that was fun, too!

First, some Tire Flips

Then, we continued the “Time Trial” test that we started last week. This week’s event… sledge swings! It was also the first time that some folks had ever used a sledgehammer. As usual, though, you are learn SO FAST and picked it up so well.


CrossFit, Smashby Training, Sunday Funday, Sledge Swings

Swinging hammers like bauses!

Megan asked after the challenge… “Was that the WOD?” The best thing in the world happened right after that. Our very own Annie looked at Megan… and just started laughing. Thank you for making my day, Annie! 🙂

NOW it was time to head inside and get to the main WOD of the day.

Workout of the Day
12 Minutes – As Many Rounds as Possible:
6 Wall Balls / 12 Hand-Release Push-Ups / 24 Total Steps Walking Lunge

For only a 12 minute workout, people said they were pretty fried after this one. I was guessing the shoulders would be worked pretty well with THREE arm-intensive movements! Great job, everybody!

For the results today, we’ve got both the Max Sledge Swings AND the number of rounds each athlete was able to complete during the Workout.

CrossFit, Smashby Training, Sunday Funday, Results 1

Group 1's Results


CrossFit, Smashby Training, Sunday Funday, Results 2

Group 2's results

The Numbers: 7/21/11

Posted: July 27, 2011 in CrossFit, Media, Training
Tags: , , , , , , ,
0

Today we were able to work on technique and then some speed. Those are two pretty important aspects of fitness!

Turkish Get-Ups are a pretty challenging lift for most people, so spending a bit of time trying to improve shoulder stability, core strength, proper body alignment, among other things, is always fun!

Workout of the Day:

WOD #1
4 Rounds NOT for Time:
5 Turkish get-ups each arm
10 One Arm KB OHS

Megan’s a beast. I shouldn’t have ever doubted her. 🙂

WOD #2
6 Rounds of 500m Row 1:30 rest between efforts

Older Entries
Newer Entries