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!

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

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)