Athletics have always played a huge role in Coach Smitty’s life. He grew up playing a ton of sports and has coached a wide variety of them over the past 19 years: wrestling, weightlifting, cheerleading, and gymnastics. Smitty is also a former firefighter, has owned a CrossFit affiliate/managed another, holds an undergraduate degree in Exercise Science, and a graduate degree in health education. Today, Smitty continues to guide others as they look grow in and out of the gym. He is also known as the Garage Gym Coach, where he offers coaching services (online and in-person), along with hosting the Garage Gym Coach Podcast.
Okay, Let’s GO!
You’ve said: “The garage gym. This is the place where your budget, your creativity, and the sport you’re involved with all come together to create your perfect training facility.” With that being said, can you describe how you created your garage gym?
My current set up is a mix of equipment I recently purchased and have had for over 12 years. My first set up was on a balcony, followed by a single car garage, and now a two-car garage — each step allowed for more equipment. The majority of my equipment was bought used, but the cardio pieces (ski-erg, echo bike, and air-runner) I purchased new and all together before my first son was born. Slap-up a Home Depot whiteboard and there you have it!
Can you tell us how you are using your garage today?
I train several clients out of the garage and perform the majority of my personal workouts at home. I use CrossFit as my exercise programming and create and perform the workouts I write for my online community.
What services do you provide for the garage gym athlete?
I currently have several options, my on-site personal training, and small group training is for those in the Little Rock area. But the majority of my work is with my Garage Gym Gang & Garage Gym Junkies, my online services.
The gang is my online community of intermediate CrossFit athletes who train at home. They get six days of workouts along with dedicated warm-ups, cool-downs, coaches’ notes, strategy, and goals for each workout. Additionally, the team members have regular virtual check-ins, access to a private FB group, and video critiques of movements which I post to my Instagram to help others.
The Garage Gym Junkies is for those who aren’t looking for the extra attention but want a dedicated program they can walk step by step through with the programing, warm-ups, cool downs, and coaches notes.
Why have you chosen to start a business focusing on garage gym athletes?
I started the business because it was apparent to me there was a whole community of folks who work out at home without the help of a coach. After speaking to dozens of people from around the country who worked out at home, they each thought that working out at home meant they couldn’t have a coach or, if they found an online program, wished they had direct access to the coach who created it, much the same way you would get with an in-person experience.
What are some common mistakes you see people making while working out from home (technique, building, or just in general)?
The common thing I see, particularly with those trying to start CrossFit at home without a coach, is an inappropriate application of intensity coupled with movement pattern progression. Too many folks want to take off like a rocket, i.e., hitting workouts they see top-level athletes performing on social media. I always let the people I work with in-person, let’s set the trajectory like a plane; long, low and steadily building speed. Mechanics, consistency, and then intensity mirrored with mobility, technique, and an appreciation for a healthy lifestyle outside of training hours is how you can train for years to come. It’s not sexy, it’s simple, but simple doesn’t mean easy.
In your podcast, you’ve interviewed a number of folks that are involved in the home gym community. Have there been any surprising trends you’ve noticed?
What has stood out the most from interviewing the guests, is that everyone has a personal reason for their home gym, but the common threads I have discovered has been the amount of time it saves outweighs the cost and setting an example for your family for a healthy life is priceless.
What would be your advice to someone who is looking to get into CrossFit, but can only workout at home? Let’s say they have an athletic past, but no specific CrossFit experience.
Hmmm… that’s a tough one. First, see my answer above about common mistakes. Second, check-your ego and find a way to get your form checked, especially with complex gymnastic and barbell moves. Whether this is setting up a few personal training sessions with a local coach or through digital mediums. I can’t stress this enough. While owning my affiliate and as the head coach of another one, one out of every five potential clients stated a past history of adequate form and a history of collegiate strength and conditioning program participation only to find out they were overestimating their abilities. Find a coach, even just to review the foundational movements and take it slow, remember, we want to be able to do this 5-10-20 years down the road.
For that person, can you give a sample WOD?
4 Rounds for Quality Movement:
Run 400m
15 Burpees
25 Sit-ups
This mix of gymnastic movements and cardio doesn’t require any equipment. Adjust the length of the run if need be and reduce the reps. This should be a 15-20 min workout.
In 50 words or less, what would be your advice to someone looking to start a garage gym?
Ask yourself if you will use it? If you’re not sure, start small and build slowly. Buy used. DIY what you can. If your safety is dependent on the equipment or its installation, find a local pro. Save up, wait for the sale for new equipment. Have a blast!
Lastly, thank you, Smitty, for taking the time to do this! You can learn more about what he’s doing in the links below:
Website
Podcast
Instagram Account
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