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Saturday, July 8, 2017

Kauai Crossfit, Lihue, HI

Final day of vacation on Kauai.  I had heard about Kauai Crossfit (www.kauaicrossfit.com) from a number of folks, so wanted to make sure we got in a WOD.  John Tucker the owner/coach was out of town, but he had Amanda Smith coaching in his absence.  Amanda is regularly a coach at Crossfit Poipu. 
Kauai CF has a great facility with plenty of space and equipment.  As with all of the Crossfits on Kauai, our class was full of fellow Crossfit tourists.  They are very welcoming to drop ins.
Amanda started class with some very good hip mobility to get us ready for the strength and WOD.
Strength was 5x (1,1,1) at 80% - Deadlift, Squat Clean, Front Squat.
WOD was a 12 min AMRAP - 200m run, 3 Push Press, 6 Thrusters, 9 Slams, 12 TTB
If you are traveling to Kauai and looking to get in a WOD, definitely stop by.  The location is near the airport and easy to find.  Bring an extra shirt because the combination of WOD and humidity will have you soaked. 

Tuesday, July 4, 2017

Crossfit Kapa'a, Kapaa, HI

If you are vacationing in Kauai and need to get your Crossfit fix, make sure to try out Crossfit Kaapa (www.crossfitkapaa.com)  Crossfit Kaapa is located 7.5 miles north of Lihue Airport on the east side of Kauai.  My family and I visited July 3rd and met the owner/coach Cory Miller.  As we have come to expect, we received a very warm Hawaiian welcome from both the coach and crew.
Class started with some excellent mobility (learned some new stuff that I plan to incorporate in my classes) and then moved onto Front Squats for strength and Fran for the WOD.
The box is a little small, but has all the equipment you could need and the coaching was very good.  Looking forward to going back for the 4th of July "Murica" celebration WOD,



Friday, August 19, 2016

Arbor CrossFit, Boise ID

As with any trip, one of the highlights is visiting a CrossFit along the way.  This week we were in Boise, ID taking our youngest daughter to Boise State University.  Although we have been to Arbor CrossFit before www.crossfitarbor.com , it was 4 years ago when we delivered our oldest daughter to BSU.
Coach today was Randy Leininger.  I was also able to WOD with his wife Kristen.  The workout started with working on gymnastics skills: Bar Muscle Ups, Handstand walks, etc.  We then transitioned to 2 Metcons:

As Many Rounds and reps As Possible in 6 minutes
– 3 Bar Muscle-ups 
– 9 Kettlebell (American) Swings
– 7 Burpee Box Jumps
Rest 1 min,  Then, 
As Many Rounds and reps As Possible in 6 min:
– 3 Handstand Push-up
– 9 Kettlebell Snatches
– 7 Burpees
Arbor has a great facility and Randy kept the atmosphere fun and positive.  As you would expect, he pushed us to the last second and then led some great shoulder mobility.  There are a couple excellent CrossFits in Boise, but if you ever get to BSU for a football game or a visit, Arbor is less than a mile from the college.
 
 

Wednesday, June 22, 2016

Boise CrossFit- June 22, 2016

Another trip to Boise for daughter #2 Boise State Orientation.  This gave me an opportunity to drop in and see Andy Rosenbaum at Boise CrossFit. 
It was a great time to visit as Boise's Team was training in preparation for the CrossFit Games at the end of July.  Boise's Team finished first in the Norwest Regionals.
WOD today was:
Weightlifting -
A. 8 min EMOM 80% Squat Clean - then
B  8 min EMOM 80% Squat Snatch
Rest 4 min
C. Metcon -
Unbroken Overhead squats - 21,18,15,12,9,6,3.  (any set unbroken, start again)
Certainly looking forward to getting back while I am in Boise the next 4 years.  Great atmosphere and great coaching.  Also would like to wish the Boise Team good luck at the CrossFit Games in July!

Tuesday, May 17, 2016

CrossFit Fremont, Fremont, CA May 17, 2016

After a little break due to health issues, I am back on the road and trying to pick up where I left off by visiting CrossFits while on the road.   This week, I was in Milpitas, CA and only a 10 min drive from CrossFit Fremont.  (http://www.crossfitoffremont.com/)  Owners of CrossFit Fremont are Freddy Camacho and Chyna Cho.  I have know Chyna since 2009 and competed against Freddy at the Nor Cal Masters (he won).  Unfortunately, I was not able to see them since they were not back from So Cal as Chyna was qualifying for the CrossFit Games last weekend!  Both Chyna and Freddy will be competing in the Games in July.  Congratulations to both and good luck!
But the WOD must go on and as usual, I had my butt handed to me.  Workout was a good combination of strength followed by a 12 min AMRAP.  Jeff Moran was our coach,  and did an excellent job of coaching our touch and go power snatch.
- Strength - 3/3/3/2/2/2/2 - Power Snatch
- WOD - Complete as many rounds as possible in 12 min of:
    5 Power Snatch (70% of heaviest 2RM)
   10 Pull ups
   15 Lateral Jump over barbell. 
CFF has a great atmosphere and is a must visit when you get to the Bay Area.

 


Sunday, December 27, 2015

CrossFit Truckee, Truckee, CA, December 27th

Second day in Truckee with family and friends and we visited CrossFit Truckee (www.crossfittruckee.com).   This was their new location near the Truckee Airport.  Our coach for today was Alexander Savitsky. Workout consisted of a warm up tabata, Squats for Strength, and two shorter WODs.  Always learn some new ideas from visiting different CrossFits, really good warm ups and stretching to get us ready for work.
Warm up Tabata - 20 seconds on 10 Seconds off - 8 rounds
4 Burpees Rounds and 4 Sit ups rounds
Strength = Squats - ramp up weight to 90% of Max and then ramp back down
5, 3, 3, 2, 2, 1, 2, 2, 3, 3
WOD 1 - EMOM = 200m row - 5 min.
WOD 2 - 4 rounds - 25 KBS 53/35 and 25 Double Unders. 
Special thanks to Alex for accommodating our daughter for her O-lifting session and for a great workout.  Looking forward to getting back to sea level next week.  

Saturday, December 26, 2015

CrossFit Blizzard, December 26, 2015

Traveled with family and friends to Truckee, CA for the Christmas Holidays.   Along with Skiing, skating, and  fire pits, the vacation would not be complete without at least one WOD.  While in Truckee, we visited CrossFit Blizzard (www.crossfitavalanche.com).  Our coach for today's WOD was Kelly Edelmann.  We have know Kelly for several years. During the 2015 CrossFit Open, she came to Oroville CrossFit to complete a couple of the Open WOD's at low elevation.  Kelly finished 14th at the CrossFit Games in the Master's Division!
WOD for today was heavy:
4 Rounds with 4 minutes at each movement for today Reps.
Deadlifts - (315/225)
Muscle Ups
Burpees
KB Swings (70/53)
If you have never trained at higher elevation it is challenging.  Truckee is at 5820 ft.
Special thanks to Kelly for a great warm up, want to wish her the best of luck at TJ's Master's Comp in January and the 2016 Open.