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A Day in the Life of a CrossFit Athlete: Alec Smith [VIDEO]

Alec Smith: CrossFit athlete, incredible gymnast, and all-around badass. It’s not often that we get to tag along for a day with a pro, but that’s exactly what we did. The WOD Life spent some quality time with Alec to learn more about what it takes to be a CrossFit competitor.

Day 1 landed on Alec’s recovery day, so we followed him to a recovery studio in New York where he got some serious TLC. Check it out below.

Recovery is no joke. Alec makes this a priority so that he can get back to the gym and hit his next workout hard.

And that’s exactly where Day 2 brought us. We headed to Solace and watched Alec get through his sessions, sweat up a storm, fuel up, and hang with his best friend.

We’ve always admired Alec’s incredible work ethic and positive attitude. Keep it up!

Shop Normatec recovery products with The WOD Life.

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Alec Smith Does Box Step-Ups… on His Hands

Well, that’s one way to practice handstand walks. We all know Alec Smith as the most gymnasty competitor in the biz, but now he’s taking things to a new level. They’re not quite box jumps… but not quite a handstand walk either.

Main image: Alec Smith/Instagram

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Alec Smith is the Ultimate Gymnast

Alec Smith is one of those athletes that somehow makes everything look easy. The former gymnast (and younger brother of Games champion Ben Smith) may be relatively new to the Games, but he’s been a crowd favorite for far longer. His journey has been dotted with injuries and surgeries, undoubtedly a setback; and yet, his strength and dedication today leave us in awe.

Smith always makes time to get gymnasty and likes to share his moves on Instagram. There’s no denying it — this guy is a walking pile of pure muscle.

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Main image: Alec Smith/Facebook

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Alec Smith Shares Throwback of Monster Clean

It’s not every day you clean 400 pounds. Alec Smith looked back fondly on the moment he first made this weight (roughly 181kg), in a recent Instagram post. It was two years ago when he first hit this massive PB, leaving us wondering what his max is today…

Want to add some kilos to your own lift? Check out this blog for tips for improving your clean.

Main image: Alec Smith/Instagram

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Try This Gymnastics WOD From Alec Smith

Want to cap off the week with a real grip killer? Take a page out of Alec Smith’s book and try this gymnastics WOD that takes place entirely on the pull-up bar.

Every 3 Minutes for 4 Rounds

  • 7 toes-to-bar
  • 7 pull-ups
  • 7 chest-to-bar
  • 7 pull-ups
  • 7 toes-to-bar
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Considering the WOD, one goal should be to get through each round as fast as possible, in order to maximize your rest time.

Many of us won’t have the strength or engine to go unbroken like Smith. If you need to break these reps up, aim for sets of three and four, with minimal rest in between.

Toes-to-bar can be scaled down to knee tucks, hanging knee raises, or even hanging from the bar.

Pulls-ups and chest-to-bar pull-ups can be scaled down to the strict movement using a band. This gives you an opportunity to build strength while practicing the movement. Just be sure to transition quickly in and out of the band, or you’ll lose precious seconds.

Your hands are going to take a real beating on this one. Make sure to head to the box prepared with your favorite grips! They’ll help you prevent rips and tears and also keep your skin protected so you can knock out your programming faster and with greater ease.

Lastly, don’t start the clock until you’ve picked the right music. Check out TWL’s Spotify playlists for the best tunes to sweat to.

Have a good WOD!

Main image: Alec Smith/Instagram

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Alec Smith Discovers the “Double Bar Single Ball Off the Wall”

You already know how strong Alec Smith’s gymnastics skills are, but he just took things to a new level. Smith combined bar muscle-ups, wall balls, and a whole lot of swinging to create an entirely new movement. Check it out.

Leave it to Smith! Any chance we’ll see this at the Games next year, Castro?

Main image: Alec Smith/Instagram

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This Flashback Photo of Alec Smith is Everything

Alec Smith: excellent with kayak carries, good at walking on his hands, and gymnast extraordinaire. The Games athlete has certainly come a long way, and a recent flashback photo he posted is proof of that. Look at these gains!

Smith puts in the hours at the gym, and it shows. Inspiring!

Main image: Alec Smith/Instagram

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Alec Smith’s Workout Included 400m Kayak Carries

Heavy carries are a full-body workout, down to your grip. Alec Smith took it to another place, though. He recently took training outside with rowing, kayak carries, and… more rowing. Check it out below!

Main image: Alec Smith/Instagram

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This Core Workout From Alec Smith Makes Our Abs Hurt

Alec Smith is a true pro when it comes to building a solid foundation. His accessory workouts are nothing to scoff at, and his gymnastic skills are impressive, to say the least. Now, he’s back with a core workout that has us sore just watching.

Main image: Alec Smith/Instagram