Oroville CrossFit

Oroville CrossFit
Home Box - Oroville CrossFit

Monday, December 26, 2011

December 26th-27th, CrossFit Blizzard - Truckee, CA

Big crowd at CrossFit Blizzard,(www.crossfitavalanche.com) today, guess everyone was working off the Christmas feast. Met a great group of folks. Some of the group we had met before at the Level 10 Strength Challenge.
After Travis put us through a killer warm up, WOD was Jackie. This was the first time at altitude. Still within 15 seconds off my PR.
The following day, we worked on a Max Clean and Jerk. All four of the folks that I was visiting with PR'ed. (is the weigh lighter at altitude?)
Special thanks for Travis and Kelly for the outstanding coaching. If you get the chance, you gotta visit Blizzard.

Wednesday, November 2, 2011

November 2, CrossFit Milpitas

I was back in the Bay Area this week. Always fun to stop in and see Dal and Austin at CrossFit Milpitas.(www.Crossfitmilpitas.com) Heard tonight that Megan Luk will be moving to Seattle; Good Luck Megan! Megan's brother Jason will be competing in Level 10 CrossFit's Strength Challenge on Nov 19th. Good luck Jason! See you in Oroville.

Strength: Bench 5x185, 5x205, 5x225, 10x185

WOD: 7 HSPU, 14 Box Jumps (24in), 21 KB swings (53) 150m run
3 Rounds - 7:14.

Thursday, October 27, 2011

October 26, CrossFit Amplify, Lisle, IL

On Oct 26th, I found myself back in my old stomping grounds, Naperville IL. I had one day to get in a WOD and visited my friends at CrossFit Amplify in Lisle, IL (www.crossfitamplify.com) I was here a few months ago and trained with Mike Viall. The trainer for this WOD was Scott Todnem. I thought is was kinda cool that Mike and Scott have been following the CrossFit Traveller Blog!
We started the workout with some speed work. After a good warm up, 5 x 50 meters with a minutes rest. It felt good to work some speed, I was just talking with my trainer back in Oroville (Santos Reyes - www.level10crossfit.com) that we do not do enough speed work in CrossFit. Bet I will be sore tomorrow.
WOD was a quick burner, a 12 minutes AMRAP
20 Double Unders
20 Back Squats (65/95) clean from the floor
20 Sit ups
Score - 4 rounds + 58 reps (bummer - missed 5 rounds by 2 sit ups)

Thanks everyone! Look forward to seeing you again in November!

Monday, October 17, 2011

October 18, CrossFit 101 - San Jose, CA

Today I was able to visit CrossFit 101 (www.crossfit101.com) for a WOD. What a great Box; the trainers certainly make you feel right at home. We had a large class and started by everyone walking by 1 by 1 to shake hands and introduce themselves. I felt right at home.
Trainer was Trac Nguyen, great warmup, great instruction, and a fun/smoker WOD. Thanks to everyone, this is what makes CrossFit GREAT!
WOD - "Alexander"
10 Handstand pushups
20 2-1 Wallballs (you gotta try wallballs like this)
30 Pull ups
40 Leg lifts
50 Kettle bell swings
60 Pushups
70 Mountain Climbers (2 count)
80 Air squats
90 Sit ups
100 Double Unders (I need to start traveling with a rope!)
Time 22:50

Thursday, October 6, 2011

October 6th, CrossFit Insanity- Irvine, CA

Visited CrossFit Insanity (www.crossfitinsanity.com) this week in Irvine, CA for a morning WOD. The two trainer/owners were Dave and Mara Jalbert. These guys are in a new 4000 sq ft facility and are set up real well with a lot of Rouge Equipment. The workout was perfect for getting the blood pumping early in the morning before making my way to customer visits! I was smoked!
WOD was three 7 minute AMRAP's with 3 minutes rest between:
AMRAP 1
2 Rope climbs
10 KB Swings
AMRAP 2
5 HSPU
10 Pull ups
AMRAP 3
14 Box Jumps
14 Glute Ham Situps
Thanks to Dave and the entire class for making me feel welcome. If you get to Irvine, make sure to visit!

Wednesday, October 5, 2011

October 4, Crossfit Camarillo, CA

While in Sunny So Cal I was able to stop by Crossfit Camarillo.(www.crossfitcamarillo) Corey the owner opened this box about 3 months ago.
We started with technical work on C&J. Corey invited a weight lifting coach from Crossfit Ventura Josue Cano. We got some real sound instruction which prepared us for our WOD. (thanks Coach Cano!)
WOD was C&J's on the minute. With 165 lbs, do 1 C&J the first minute, 2 C&J the second, and keep adding each subsequent minute until you can no longer complete reps for that minute. I missed on minute 6.
Overall a real good experience good people, good workout and learned some technique for my C&J?

Tuesday, August 30, 2011

August 30, Crossfit Richardson, TX

After no new Crossfits for nearly a month, I am on the road again. This week I was back in Dallas. Although I normally try to visit a Box where I have not been before, I wanted to get back by Crossfit Richardson.(http://crossfitrichardson.com) I guess when someplace makes you feel like family, it is hard not to come back. (I do have to jab at John again as I still need a Crossfit Richardson Shirt!)
WOD for today was the Air Force WOD. Not sure if it was getting off the plane an hour earlier or what but this WOD is a killer!
Start with 4 burpees
20 thrusters (95)
20 sumo deadlifts (95)
20 push press (95)
20 OH Squats (95)
20 front squats (95)
At the top of each minute, stop where you are and do 4 burpees.
Time was 9:51; I'm gonna feel this tomorrow!


Wednesday, August 3, 2011

August 3, CrossFit Silicon Valley, San Jose, CA

Aug 3rd, Heidi and I were still on the Road in the Bay Area.  We had a WOD for lunch with the folks at CrossFit Silicon Valley. (http://www.crossfitsv.com/) CFSV is owned by Judd and Micheala Xavier.  Pretty amazing experience, as always we worked out with a real energetic group of athletes.  Hopefully we met a couple guys who will join us at Level 10 (http://www.level10crossfit.com/) in Oroville on November 12 for our Fall Strength Challenge. (Jeff and Travis - offer for a place to stay still stands!)
Joseph Ojeda put us through "Spitfire" - this was the first time for Heidi and I.
7 deadlifts (275/185)
50 double unders
21 KB swings (53/35)
200 meter run
3 rounds
Jay - 9:39
Heidi - 10:44 (155)

Tuesday, August 2, 2011

August 2, CrossFit Milpitas, CA

This week I am traveling in the Bay Area.  I am lucky enough to have my wife Heidi traveling with me.  On Tuesday, we visited CrossFit Milpitas (http://www.crossfitmilpitas.com/).   Class was a little small as many people were still traveling back from the CrossFit Games.  Austin Begiebing the owner of CM actually helps organize the Nor Cal Regionals and CrossFit Games.
The workout tonight was Elizabeth.  Austin's brother Tyler put us through the WOD.  I was surprised to look in my log book and find that I have never done this WOD before.  Guess now I have my reference time.
21, 15, 9
Power Cleans (135/95)
Ring Dips
time = 5:39
Heidi was 6:23 (83)

Thursday, July 28, 2011

July 28th, Carolina CrossFit - Columbia, SC

July 28th, I was in Columbia, SC and found my way to Carolina CrossFit. (http://carolinacrossfit.org/) Thursday's at CC are Open Gym.  What a great idea to let folks work on their weaknesses.  You are free to do whatever WOD you want, work on Olympic lifting, or just sit and sweat in the high humidity! 
Strange week to be on the East Coast as I think most the CrossFitters traveled to CA for the CrossFit Games!  Matt (and Parker) and Dan were kind enough to stay behind and offer training. (see picture)
Of everything I was free to chose, I decided on "A little R&R" .  Certainly not my best time (I blame jet lag and heat stroke) but it was one of the highlights of my trip.
A Little R&R
500 meter Row
400 meter run
5 rounds - 21:20
Thanks to the folks at CC.  I am looking forward to seeing Dan again next year in the Master Division of the CrossFit Games.  BTW - I found one of best sayings for a CrossFit T-Shirt at CC, "What seems beyond me, becomes me."  That pretty much sums it up!

Tuesday, July 26, 2011

July 27, CrossFit Richardson, TX

I was in Dallas for one day and able to stop by CrossFit Richardson.  http://crossfitrichardson.com/.  I have visited CFR multiple times, this is the first time since I started this blog.  John Marshall is the owner and one of the trainers.  It is amazing how much CFR has grown over the last two years; since my first WOD, they have moved to a larger building and added a huge amount of CrossFitters.  Congratulations on your success John!  (looking forward to my shirt)
It was 106 degrees in Dallas today, sure glad John kept the running to a minimum during today's WOD.
Strength = 4 x 6 backsquat
WOD
50 double unders
21 KB Swings
12 Pullups
3 Rounds - 6:35

Wednesday, July 20, 2011

July 20th, CrossFit Santa Clara

Sorry that it has been awhile since my last post.  However Summer vacations and a needed break from travel allowed me to hit a bunch of WOD's at my local Crossfit Level 10 (http://www.level10crossfit.com/)
July 20th I found myself in the Bay Area.  Since the CrossFit Games are so close, I wanted to get by CrossFit Santa Clara (http://kiathletics.com/) to wish Jason Khalipa GOOD LUCK and to get in a WOD.   In the past, I was fortunate to work out 2-3 times a month for over a year at CrossFit Santa Clara.  If you get to the Bay Area, your gotta visit.  Tons of energy and awesome instruction from Jason and his staff.
Today we worked on Muscle ups and Turkish Getups and then did Helen for a WOD.  (Wednesday's are Bench Mark Wednedays) 
Either the run was a little long or I am getting old (9:25).  I guess it could be both. 
As always, I was able to see some folks that I have not seen for awhile and meet some new friends. (see below)

Thursday, June 30, 2011

June 29, CrossFit Naperville, IL

I had one more day in Naperville and visited CrossFit Naperville on June 29th (http://www.crossfitnaperville.com/).  The owner is Neil Khant.  Both Neil and Melissa Mills were the trainers for the day.  CFNA does things a little different as they run an open gym that allows some schedule flexibilty for the skill work and WOD's.  As always, I had a great workout and met some awesome folks.

Warmed up with some sit ups.  3 sets - 1 min on with 1 min rest (49, 43, 42)

WOD was 4 rounds of 400 meter run and 10 Tire flips (Special thanks to Michael who partnered up on a stinkin heavy tire) 11:49.

Thanks Neil, let me know when you get your next order of shirts!

Tuesday, June 28, 2011

June 28th - CrossFit Amplify, Lisle IL

Business brought me back to Naperville, IL.  I was here in December during a cold snap. (-30 degrees F) Call me a wuss, but I decided to skip a visit/WOD at that time.  This trip however, I visited CrossFit Amplify in Lisle, IL.  (www.crossfitamplify.com)  It was a great workout with a fun group of folks.  Mike Viall is one of the owners and coached the WOD of the day.

After the warm up, we started with squats: sets were 5, 3, 3, 2, 2.   (185, 205, 225, 245, 265)

The WOD was fun; it incorporated multiple CrossFit movements, but in a unique way
     - Started with 200 meters of Med ball burpee, clean, and toss.  (Using a 20 lb wall ball, do a
        burpee on the ball, then squat- clean and toss the ball)   
     - Following the 200 meters, run 1 mile.
Time was 15:49.  My down fall was responding to the request for a volunteer to use a 40lb slam ball. (dang thing wouldn’t roll!)

Thanks to Mike and his associates!  Make sure to stop by if you get to the Chicago suburbs.

Thursday, June 9, 2011

June 9, CrossFit Cadence, Los Gatos, CA

After watching the Nor Cal Regionals last weekend, CrossFit Cadence (http://www.crossfitcadence.com/)
was a must visit for a WOD.  They had a great performances from Joey Warren (5th) and from the Team (7th).  Congratulations!
Before the WOD, I was able to meet the owner of CrossFit Cadence, Josh Rogers.  Both Josh and the coaches were great. 
After the warmup, we started with Muscle-Up practice for 10 minutes, we then proceeded to the Strength Metcon.
           A. 50 back squats for time (185/125) - (5 sets of 10 took 7 min)
               rest 10 min
           B. 50 power snatches for time (95/65) -(4:55 min)

Pretty happy with the results, hope I can walk tomorrow!  Thanks Cadence!

Wednesday, June 8, 2011

June 8, CrossFit Milpitas, CA

This is my home away from home for CrossFit when traveling to the Bay Area.  June 8th, I worked out with the team from CrossFit Milpitas. http://www.crossfitmilpitas.com/.  The owner of CrossFit Milpitas is Austin Begiebing, Austin is a CrossFit celebrity.  He has been involved with CrossFit HQ for years, he is an HQ trainer for level 1 seminars.  This year he helped to coordinate the NorCal Regional in San Jose.  

Workout for June 8th was:
          Strength
               OH Squats 5,5,10,20 - for max weight.  Results - 150, 150, 115, 95
          Metcon
               Max rounds of 20 DU's and 10 PU's in 10 minutes.  Results - 13 rounds.

Included in the picture below with me are Dal Atwal and Megan Luk.  Dal is the GM at CrossFit Milpitas and both Dal and Megan were on the Milpitas team that qualified for the Nor Cal Regionals.   I had to work hard to keep up with Megan in the OH's!

Thursday, June 2, 2011

CrossFit Hercules, June 2, Hercules, CA

Arrived back in Sacramento on June 2, and drove to the Bay Area.  Stopped at CrossFit Hercules http://www.herculescrossfit.com/  to see some friends (hey Erin) and get in a WOD.  Tons of energy at this Box!  The owners are Bryan and Lesha Kastl; I met them in a master competition in February (TJ's).  Awesome workout and really felt at home; great atmosphere.

WOD 1
Seven rounds for time of:
45/25 pound dumbbell Hang split snatch, 10 reps Right arm
Rope Climb, 1 ascent
45/25 pound dumbbell Hang split snatch, 10 reps Left arm
Rope Climb, 1 ascent
11:52

WOD 2
8 minutes of Cindy - 8 rounds + pullups.

CrossFit O-Town, June 1, Ottawa Canada

I found a new Box while in Ottawa.  CrossFit O-Town opened about 7 weeks ago.  If you get to Ottawa, you gotta check this out.  I met the owners, Jay Nera and Willie Albert.  These guys are serious lifters, you can check out all the details on their webpage http://www.crossfitotown.com/, but a couple examples of their "raw" lifts; Willie has a 727lb dead, and Jay has a 716lb squat!

We started with Strength, Willie gave me some great instruction on my snatch, bloody shins and all. 

Next, we moved on to Fran, I was pretty tired from the jet lag and time change, but it had been a long time since I last did Fran, so I was able to PR by a few seconds.  5:55.  Alex, the guy in the black T in the picture below went 2:19!  Can't wait to go back!

Monday, May 30, 2011

CrossFit in Oroville, May 30 - Oroville, CA

Memorial Day Chipper.  Hard to beat a workout and Barbeque with some of your best Friends.  A group of us put together a workout and worked our way through to completion.  Casey, Heather, Brett, Emily, and Anthony joined Heidi and I at our home gym in Oroville. Special thanks to Chris and Sara for time keeping!
25 Loop Runs
100 Tire Flips
1000 Double Unders
250 Push Press
250 Box Jumps
35 Farmers Walks
300 Glute-Ham Situps
500 Air Squats
Time  = 31:25

Thursday, May 26, 2011

CrossFit Woburn - May 26, Woburn, MA

Last day of an East Coast trip so I was a little better adapted to the time change.  Workout today was Michael.  (we subbed situps and superman for Glute-ham situps and back extensions)
800 meter run
50 situps
50 superman
3 rounds - 19:47

I met the owner/trainer, Mike Megrian.  Mike moved from San Francisco and started http://www.crossfitwoburn/ in February.  (see picture below) Most importantly, I was able to add to my shirt collection!

Crossfit T1 - May 24, Willow Grove, PA

Thanks to Terrance Fenningham (owner) and Stephen Sykes (trainer). 
 
This was my first day on the East Coast, so the morning WOD was tough, but fun. 
After a brief Front Squat strength session with Stephen while we waited on the 7am class, we completed thorough stretching session and got on with two short AMRAP's separated by two min.

WOD 1 - 7 min AMRAP
7 SDHP (65), 7 T2B
... two minutes rest
WOD 2 - 7 min AMRAP
7 box jumps (24), 7 pushups


results =  WOD 1 - 10 rounds, WOD 2 - 14 rounds.
 
 

Crossfit Traveler - Post 1

I was introduced to Crossfit 3 years ago.  Since then, I have gotten my family and some friends started.  It has made a huge difference in my life and it is fun sharing the experience with others.

My career requires that I travel quite extensively.  I try to take advantage of the travel to visit as many Crossfits as I can.  So far I have visited over 25 affiliates.  I am starting this blog to share my travels and a little info about each box moving forward.