Oroville CrossFit

Oroville CrossFit
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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!