New Instructor at Smash! by Debbie Sanchez

A few weeks ago I decided to take the CrossFit Trainer Course to become a CrossFit Level 1 Trainer. I want to thank my Strength & Conditioning coaches James Cebedo and Cainan Munsell for the inspiration! They have helped me reach a fitness level that I never thought possible. Without them I would not know my full physical capabilities & potential and I have grown to love physical fitness.

The course spanned over 2 full days with lectures, breakout sessions, and a WOD  (work out of the day) on both days. The class was full of mostly very fit aspiring trainers ready to take their knowledge and fitness to a new level. I have never seen so much muscle in one place! I was pleasantly surprised of the equal ratio of women and men. Because of the awesome training at Smash I was in the top 20% of the women in completing the prescribed timed WODs despite only training for one year. Many of the women could not complete the workout with the prescribed weight requirements.

I am proud to say I have passed the exam and can now consider myself a Crossfit Level 1 Trainer! Below is my fitness story!

Growing up my diet was horrible. As an adult I ballooned up to 140lbs because I never worked out. When I met my husband I had lost 10 pounds mostly through starving myself and diet pills.

I was Heavy Before Smash!

When I began working out I just would walk straight to the elliptical machine. Like most women I didn’t want to lift weights because I didn’t understand the benefits and thought I would look bulky. I didn’t want muscle because I didn’t know what I know now. I have come a LONG way.

All I knew of exercise was getting in 20 mins of light cardio, whether it was jogging or using an elliptical machine. I never saw any results but that was because it was boring so I was never consistent.

When my husband and I started dating I started to workout with him. He encouraged me to start lifting weights and told me that it would actually help me lose fat! He designed an exercise regiment which consisted of weight lifting and cardio. My weightlifting (Globogym style) consisted of legs one day, tricep, chest, & shoulders the next, and back & bicep the following day. I started to see results but I didn’t have systems, knowledge or the support to measure progress and reach my potential.

Then came Smash Gyms and my life changed! After two long years of the same boring workouts I found an exercise regiment that was fun and making huge strides in my physical fitness. The variety of classes at Smash pushed me to a new level of fitness. I was incorporating group classes such as Kickboxing, Kettlebells, and Bootcamp into my workouts. I was taking 3 classes a day because it was FUN!  I learned so much in every class and didn’t want to stop progressing.

Then I finally tried the Jiu-Jitsu classes. By that time we had a lot of women in the program at Smash so it was a comfortable safe path for me to see what is all about. It took me a few classes but I eventually fell in love with Jiu-Jitsu. Once you get passed the first few classes Jiu-jitsu becomes addictive! This new found addiction motivated me to get in the best shape possible! Getting tapped will motivate you!

Jiu-Jitsu Competition

Soon after I started taking women’s Jiu-jitsu, Smash added Strength & Conditioning classes to the schedule. The class was taught by fitness veterans & personal trainers James Cebedo and Cainan Munsell. They showed me what real strength training was. It meant taking the plunge and adding heavy weights to a barbell. I soon found that I could lift and squat heavy weights. I was amazed at my new abilities! I soon realized that it wasn’t me. It was my new coaches! With high level coaching everyone is capable of taking their fitness to this level! The coaches also tracked results for everyone taking the Strength & Conditioning classes. This showed that everyone is capable of getting physically stronger and making progress on sprints, WODs, jumps, etc. We could see our progress every week!

Clean & Jerk!

Not only was I able to see and track progress on my lifts and conditioning but best of all I could see the results in my jiu-jitsu training. I found that much of my success in Jiu-jitsu was due to the physical and mental strength that our Strength & Conditioning class gives me. With the combination of our amazing coaches for BJJ and S&C at Smash I was so confident that I decided to enter The Bay Area Jiu-Jitsu Championships and ended up taking home a silver medal. The days I don’t feel like lifting the barbell I remind myself that I want to win my next BJJ tournament and I know that supplementing with strength & conditioning classes will be that extra step towards the gold.

Aside from sports performance our Strength & Conditioning classes have given me much more confidence. I am much happier with the way I look and feel. I was always very self conscious and have battled with low self-esteem. Through martial arts and physical fitness I have built confidence. This is why I decided to take the CrossFit Trainer course. I want to share these great things that I have found and help inspire others to do what they never thought possible.

Debbie Sanchez
Certified Level 1 CrossFit Trainer

Find Debbie!

Fitness Classes in Sunnyvale!

SmashFit is the fastest growing fitness program in the Bay Area. Smash Gyms members have lost over 30lbs in less than 2 months by showing up to SmashFit only 3-5 times a week! SmashFit allows people to have fun, get fit and learn a new skill every night.

This program includes a new workout every day in which you will be learning as you sweat. In Smashfit people are not only physically challenged but also mentally challenged by learning from expert practitioners and instructors. These instructors will teach you a real skill in every class while you workout. There is no feeling more rewarding that  being able to feel and see yourself progress in a discipline or sport! This will keep you mentally stimulated and motivated and consistent. Our SmashFit program is dedicated to making your workouts diverse, fun, unique and effective. SmashFit allows you to progress at your own pace in a supportive environment!

Our World-Class Instructors help people of all fitness levels and age groups reach their fitness goals. You will get top quality instruction while getting in the best shape of your life. SmashFit allows you to choose from a unique variety of classes and workouts throughout the week so you will never get bored. Your new training schedule will include Kickboxing, Bootcamp, Kettlebell training, Zumba, UJAM, Krav Maga, CrossFit, Women’s Only BJJ and more! You will learn from expert instructors in every class. Every class is a group personal training session!

SmashFit instantly gives you all the tools you need to be successful in reaching your fitness goals and improve functional strength. You will become more athletic, stronger and healthier. With SmashFit comes an instant support system of workout partners and instructors ready to help you improve. Every class is like a private lesson. Schedule your free week  on the link below today!

SmashFit Free Trial

New Strength & Conditioning Program starting in May!

April 27, 2012 Sunnyvale, California

New week Smash Gyms will start our brand new beginner friendly Strength and Conditioning Program! Smash will allow all existing members to try the program for free during all of May! Our Crossfit, NESTA, and ISSA certified instructors will help you reach your fitness potential. Program description below…

Join the Smash Strength & Conditioning Team!

The Smash Gyms Strength & Conditioning Team is for those individuals with goals to reach their personal maximum fitness potential. While maintaining a strong focus on safety, this beginner friendly program will teach you the training secrets of professional athletes in a fun and supportive environment. The program was designed to teach team members proper strength and conditioning techniques and principles while pushing them physically and mentally. Our certified, professional instructors will teach you proper body mechanics to help you safely reach a new physical fitness level. You will build amazing conditioning and increase your functional strength to a level you never thought possible. This Strength and Conditioning Program is serious about fitness, safety and fun.

If you join the program you can do all of your fitness training at Smash. You will not need personal training. You will not need to wander around 24-hour fitness and wonder what silly machine you can do next. Smash Gyms is a safe path to help you reach all your fitness goals.

This comprehensive program was designed to specifically sky rocket your performance. Our carefully designed workouts are perfect for any committed individual regardless of experience. What are you waiting for? Start your experience here at Smash Gyms and get in the best shape of your life!

 

  • STAMINA
  • WEIGHT LOSS
  • STRENGTH
  • FLEXIBILITY
  • POWER
  • SPEED
  • COORDINATION
  • AGILITY

 

TRAINING TO MEET YOUR UNIQUE NEEDS- WE HELP YOU REACH YOUR GOALS!

Get ready for not only a new body but a new life! Whether it’s losing weight, toning up, building muscles, increasing stamina, or preparing for a race Smash Gyms will help you reach your fitness goals through our Strength and Conditioning Program. Our classes aren’t just about working out. We will teach you how to train properly and become healthy and we’ll help you learn how to stay that way for life.

If you’re tired of the same boring workout routines, can’t seem to reach your goals, if you’ve hit a plateau, or just never worked out before… then Smash Gyms can help. Let our team of experts become your personal, one-on-one fitness consultant. As we guide you on the fitness path we’ll help you avoid common exercise mistakes that just waste your time and we’ll teach you techniques that will get you the fitness results you’ve always wanted. Our unique and entertaining workouts include cardio, strength training, and stretching exercises. Our workouts are great for all age groups and fitness levels!

 

INSTRUCTOR – JAMES CEBEDO

james

James Cebedo is a testament to how proper fitness training can be life-changing. He was very overweight and out of shape in high school and decided to make a change for good. In one year he transformed his body. He lost over 40lbs and gained an impressive amount of lean muscle mass. Training and studying the different philosophies of fitness training has become his life mission. His years of experience in bodybuilding, power lifting, circuit training, rock climbing, Crossfit competitor and as a Personal Trainer have provided him with a wealth of experience. James is joining the staff of Smash Gyms instructors is to help people of all fitness levels achieve their fitness goals.

James competed in the 2008, 2010 and 2011 Annual Crossfit Games. His impressive resume includes a 455lb deadlift, 365 lb full squat, 120lb weighted pull up at bodyweight less than 160lbs. James has also hiked Mount Dana, the 2nd highest peak in Yosemite at 13000 feet!

Bachelors Science degree In Health Science

Minor degree in Nutrition

Nesta Personal Training

ISSA Personal Training

Crossfit Certified Instructor

Crossfit Gymnastics Certified Instructor

 

INSTRUCTOR – CAINAN MUNSELL

 

 

 

 

 

 

 

 

 

 

 

 

 


Cainan had been winning Track and Field and USA Wrestling events since he was seven years old. He set numerous school records in his track and field career before focusing on wrestling where he was a 4-time state qualifier and multi-time state placer along with becoming a freestyle all-american.  He wrestled at Michigan State University before deciding to pursue his Electrical Engineering degree full-time.

Cainan discovered Crossfit in 2009 at a time when he was rediscovering his personal health and passion for competitive sports.  He became refocused on his strength and conditioning and his entire lifestyle through a new found energy.  Since 2009 time, Cainan has drastically improved his strength and conditioning resume.  Some of his personal bests are a 425lb back squat, 455lb deadlift, 315lb full clean, 285lb Clean and Jerk, 215lb snatch and 2:51 Fran time at 170lbs.  Cainan is a Crossfit Certified Instructor. He has also continued to compete on the Olympic Freestyle Wrestling competitions in major tournaments such as the Sunkist International and US Open. Most recently he is using his strong wrestling background to transition into the Brazilian Jiu-Jitsu at Smash Gyms.

 

Smash is just 5 minutes away from Rivermark Plaza in Santa Clara!

Functional Strength classes in Santa Clara, Sunnyvale, Milpitas and Mountain View!

What is Functional Strength?

Strong is the new skinny! Fitness professionals and personal trainers are teaching people the importance of improving their strength to reach their fitness goals. Trainers are particularly fond of using the term ‘functional strength’. When most people hear the word “strength”, weightlifting and bodybuilding are often the first things to come to mind. However, functional strength is very different from weightlifting strength. Most traditional weight training exercises are done to develop physical aesthetics. Of course bodybuilders are not weak, however, the strength from standard weight lifting does not always translate over as effectively in real life as someone who trains for functional strength.

A great example is the World’s Strongest Man contest. Rather than curling dumbbells, bench pressing barbells, and pumping out reps on a machine, the World’s Strongest Man contest has competitor lifting rocks, pulling cars, flipping huge tires, etc… If you look at the competitors in these contests, though they are big guys, they look nothing like professional bodybuilders. A few professional bodybuilders have participated in these contests in the past and most had very limited success. I am not saying that in order to have functional strength, you need to be big like the competitors in a World’s Strongest Man contest as there are many other examples of functional strength. I am using that as an example with people of comparable mass to a professional bodybuilder to show how training for looks versus training for function can directly translate to performance.

Functional strength not about how big or defined a muscle looks, but rather having strength in the movements of your body that is used in daily activities, sports, and another other natural forms of physical exertion outside of the gym. When you look at many standard weight training exercises, the movements are not natural if you look at it closely. Let’s take the flat bench press as an example. Most people see the flat bench press as simply a pushing motion. However, if you really dissect the flat bench press, you will notice that your back is against an immovable object (the bench) and you are pushing (the weight) directly against the force of gravity. When in your regular life do you find yourself with an immovable object against your back and pushing directly against the force of gravity? The answer is probably…never. So, the strength developed for the flat bench press is simply strength to bench press and developing muscle mass for looks. This exercise and the strength developed from this exercises is useless and is not functional for most people and, especially, athletes.

Having functional strength can really be seen when doing movements or activities outside a person’s norm. People with functional strength tend to be the ones who are a lot stronger than they look. I have grappled thousands of people throughout my martial arts career. Interestingly, some of the strongest opponents I have grappled against were gymnasts, yoga instructors, and people who did hard manual labor for a living. None of these people ever did standard weight training and very few were bigger than me, but when I grappled against them, each one felt like I was wrestling a bull.

The Smash Gyms fitness program (SmashFit) includes a wide variety of group fitness classes designed to learn a skill, lose weight and improve your functional strength. All age groups and fitness levels can improve their overall fitness in a safe and supportive environment. The group classes at Smash have a strong emphasis on proper body mechanics has translated to great results and a very low injury rate for our students. Professional instructors guide new members on a safe path to fitness regardless of athleticism or prior experience. Our beginner friendly programs allow anyone to learn, get fit, and have fun!

SmashFit includes kickboxing, zumba, bootcamp, self-defense, krav maga, women’s brazilian jiu-jitsu, kettlebell training and more!