Oroville CrossFit

Oroville CrossFit
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Sunday, September 16, 2012

Crossfit Richardson, Richardson, TX - Sept 13

Pretty exciting Crossfit Experience for this post. I was in Dallas again this week and stopped by Crossfit Richardson to see the owner John Marshall and get in a WOD. The exciting thing was one of my colleages (Silvia Wessels) went along with me for her first Crossfit experience. John was very hospitable and let me put together a couple beginner WOD's for Silvia. After getting warmed up and going through some movements, we got to work. WOD 1 - 500m row, 40 Air Squats, 30 Sit ups, 20 Pushups, 10 pullups, 250m row. After a short break, we moved on to WOD 2 - 10, 8, 6, 4, 2 - KB swings, Box Jumps, Wallballs. Silvia did great, I think she now has the Crossfit fever! Special thanks to John for welcoming a new athlete! Pictured below is John and Silvia.

Wednesday, September 5, 2012

Crossfit OneWorld - Union City, CA - Sept 5th

Finally after 4 years, I was able to visit Crossfit OneWorld (www.crossfitoneworld.com) in Union City, CA. I have known of Freddy Camacho, the owner, since I first started Crossfit back in 2008. I was finally able to meet him at a couple of the NorCal 40's competitions that TJ's Gym put on. And no, I did not beat him. I was also fortunate enoungh to see Chyna Cho, who had just finished up a workout. Chyna has been doing awesome, just recently Chyna took third at the Summer Crush in Miami; great work Chyna! Anyway on to the WOD. After warming up with some jump ropes and burpees; we moved on to a pretty fun WOD. It actually is a little harder than it sounds. 3 Rounds of: 400 meter run, 21 DB Clean and Jerks, and 500 meter row. (Choose you own weight for the DB; I used the 35's) Time was 17:38. There are a lot of CF's in the Bay, but if you get to the Bay Area, make sure you stop by OneWorld. It is kind of like getting back to Crossfit's roots.

Wednesday, August 15, 2012

Crossfit Moxie, San Jose, CA - Aug 15

While traveling in the Bay Area today, I visited Crossfit Moxie (www.Crossfitmoxie.com) for a WOD and to workout with my friend Joel. I was excited to visit as I have seen a lot of Moxie at the Nor Cal Regionals and Games over the years. The owner and coach for today's WOD was Chris Michelmore. Fun WOD and great hospitality, stop by if you get a chance! Strength was 5 x 5 bench (% of Max) 55%, 65%, 75%, 55%, 75%). WOD was Burpee Wallballs and pullups. 4 rounds - 2 min of each, then 1:30, 1:00, :30; for total reps. I ended up with 126 reps. Certainly easier to rack up more reps on the pullups than the Burpee Wallballs. Thanks guys, hope to see ya again soon.

Tuesday, August 14, 2012

Crossfit Refinery, Boise, ID - Aug 14

Heidi and I went back to Crossfit Refinery to introduce Skylar to the coaches and for one final WOD before driving back to CA. It was a fun strength workout. 15 Rounds of 1 Rep adding weight each round. 5 rounds of Overheard squats, 5 rounds of Front squats, 5 rounds of Back squats. I started with 135 and added 10 lbs each round, ending at 285. Thanks to Tyler and Sam for the coaching and spots. Take care of my little girl in Boise!

Crossfit Refinery, Boise, ID - Aug 13

This week, my wife Heidi and I made the drive to Boise, ID to take our daughter Skylar to college at Boise State University. Of course one of her key concerns was where she would train over the next three years while at college. After some research, we decided on Crossfit Refinery (http://www.crossfitrefinery.com/about.html) After visiting for a WOD on Aug 13, we are confident we made the right decision! I have often said on this blog that if you ever get to a certain city, you have to visit a certain Crossfit in that city. Well after visiting Refinery, a can say, it is worth a trip to Boise just to visit Refinery! They have a great facility, great atmosphere, lots of classes, and the coaches we met were awesome. WOD for Aug 13th was Jared - 4 rounds of - 800 meter run, 40 pullups, and 70 pushups. Given the 100+ degree heat and the poor air quality from fires in the area, Heidi and I decided to scale this WOD to 4 rounds of 800 run, 20 pullups, and 35 pushups; it was still a burner. Jay - 29:44, Heidi 34:24. We are going back in the morning to introduce Skylar to the coaches and for one more WOD before driving back to CA. Thanks to the team at Refinery for the hospitality!

Friday, August 3, 2012

Crossfit Cedar Rapids, IA - Aug 2

During our family vacation I found myself in Cedar Rapids, IA. Decided to get an early morning WOD before getting back on road. Stopped in at Crossfit Cedar Rapids for a great AMRAP. Trainer this morning was Dmitry Altshul. We started of with some mobility and stretching to get ready for the work to come. WOD was a 20min AMRAP - 5 SDHP (115), 10 box jumps (27in), 15 superman. Stayed pretty close to Aaron, but missed by a couple reps. Finish 12 rounds, 5 SDHP, 6 BJ. This has been a good week back in Iowa, great to see CF expanding in this area. Thanks Dmitry, look forward to my next trip back to Cedar Rapids for another WOD and a shirt!

Wednesday, August 1, 2012

Crossfit Warrenville, IL, August 1.

Always great getting to visit new Boxes while on vacation! Today I visited Crossfit Warrenville (www.crossfit Warrenville) in Warrenville, IL. Great to see Melissa Mills who I have met before at Crossfit Naperville. Melissa and her husband Chris recently opened Warrenville with Ben Groeveneveld and Nate Steele. As always, I met a great group of folks! We started with strength – 5 attempts to get to your max bench. Stopped at 255 due to a shoulder issue. WOD – Burpee DB Thrusters. One minute on, one minute rest – five rounds. Max reps in 5 minutes of work. I got 38 reps with 40lb DB’s. Thanks to the team at Warrenville, look forward to seeing you next time.

Crossfit Pella, July 30th

So happy to see Crossfit picking up in the Midwest! During our family summer vacation back in Iowa, Heidi and I were able to visit Crossfit Pella (www.crossfitpella.com) for a WOD. We met Andi Vanderhoff who opened CF Pella 9 months ago with her husband Dave. Andi just recently got her Level 1 Cert. They are currently in a temporary location until their new facility is ready in another month. This is a great opportunity for folks in my old stomping grounds to give Crossfit a try as it is the only Crossfit in the area! We had a great WOD – 12 CJ (135), 24 pull ups, 24 dips – 9 CJ, 18 pull ups, 18 dips, 6 CJ, 12 pulls, 12 dips. Thanks Andi and Dave! Look forward to seeing the new Box on the next trip.

Tuesday, July 3, 2012

Crossfit Richardson, TX

I was back in Dallas for a 1 day trip but was able to get back by Crossfit Richardson. Good to see John and WOD with the Richardson Team. Don't know if I will ever get use to the humidity difference between Dallas and CA. Started with strength - Back Squats - 5 x 60% Max, 5 x 65% Max, 5 x 70% Max. WOD - 3 Rounds - 7 CTB Pullups, 400m Run, 7 CTB Pullups. Hit the run hard, rest two minutes between rounds. 10:38. Thanks John, see you at the Crossfit Games!

Wednesday, June 27, 2012

Crossfit Amplify, Lisle IL

I found myself in Naperville, IL on June 27th. Could not wait to get back to Crossfit Amplify for another WOD.(www.crossfitamplify.com). Man how these guys have grow. Must have been a group of 20 there for the WOD. As always, a great group of folks. Thanks to Scott for making me feel welcome! Started with Strength - Work up to your max triple of front squats (or until you run out of time) 3 x 135, 3 x 155, 3 x 175, 3 x 195, 3 x 205, WOD - 21, 15, 9 - 135 back squat (bar from the floor) and Toes to bar, Time = 6:04. Special thanks to Kati for the guidance on Front squats. Beca - good luck on your move to Dallas. Try Crossfit Richardson, say hi to John!

Thursday, June 7, 2012

Crossfit Milpitas, CA

Stopped into Crossfit Milpitas (www.crossfitmilpitas.com) on June 7th. I was a little jet lagged, but Dal had a great WOD to wake me up. 2 Rounds- 300 meter row, 20 box jumps, 15 Plate sit ups (45), 15 Wall balls, 15 V-ups, 30 Double unders, 15 Side twists (45), 600 meter run, Time 18:53. Met a couple new Crossfit buddies in the picture below; good job Justin and Shawn.

Wednesday, June 6, 2012

Crossfit O-Town, Ottawa Canada - June 6, 2012

Stopped in to see Willie and Jay at Crossfit O-Town in Ottawa (http://www.crossfitotown.com) Simply a great atmosphere. If you ever get to Ottawa and want to lift heavy, come see these guys! Along with some work on non false grip Muscle-Ups, they had a Challenging WOD for Today. AMRAP 12 minutes 3 Thrusters (60/45KG), 7 plyo pushups, 3 Thruster (60/45KG), 7 jumping squats. I scaled with 115 lbs, got 6 rounds and 4 Thrusters. Will have to get shirts next trip.

Thursday, April 26, 2012

Crossfit Battalion, Atlanta, GA

Total butt kicker at Crossfit Battalion (www.CrossfitBattalion.com) in Atlanta on April 25. Trained with a great group. So many Crossfits to choose from in Atlanta, glad I chose to train with the Battalion crew! WOD was the 2012 Southeast Regional Individual WOD 2 2000 meter run or row (I ran) 50 alternating one legged squats 30 power cleans (Rx 225) or 70% of your max power clean (155 for me) time 17:18 Just when we thought we were done, Kyle had a couple finishers for us: 1. Jumping Tabata air squats (20 seconds on, 10 seconds off - 8 rounds) wait 5 seconds 2. Tabata sprints (sprint 20 seconds, rest 10 seconds - 8 rounds) Thanks Kyle for a great workout. I will feel this for days I am sure.

Wednesday, March 28, 2012

NorCal Crossfit, San Jose, CA

Was able to visit Kalipa's new box in San Jose today. (www.CFnorcal.com) I saw a couple familiar faces, but man so many new Crossfitters. New facility is huge, but still the same awesome coaching and feel.
Started with some skill work
- Bar Muscle ups (got my first one tonight!)
- L Sits
- Skin the Cat
- Hand stand Walks
WOD was:
- 10 SDHP
- 2 Bar Muscle ups (sub CTB Pullups)
- 10 walking lundges
- 10 box jumps
- 10 walking lundges
5 Rounds - 9:12
FYI - new girl's shirts are amazing. I bought 4 for the girls back at Level 10. (http://norcalcfgear.com/)

Tuesday, March 13, 2012

Crossfit Richardson, Richardson, TX

Great to get back to Crossfit Richardson (www.crossfitrichardson) and see John again. Always difficult programming this time of year with the open workouts going on. Good WOD tonight that I hope does not make me too sore for WOD 12.4 on Thursday.
3 - 3 min AMRAP's
3 deadlift at 225lbs
3 box jumps
1 min rest
3 strict press at 95lbs
3 strict pullups
1 min rest
max double unders in 3 min

Friday, March 2, 2012

Crossfit Milpitas, Milpitas, CA

A great friend of the family (Melia O'quinn)is now coaching at Crossfit Milpitas (www.crossfitmilpitas.com) I went by on March 2 for an early morning WOD. Always fun having a friend in your face telling you to pick up the dang bar! Love ya Melia!
WOD:
9 Push Press (135/95)
9 Pullups
9 KB Swings (53/35)
9 Pushups
5 rounds - 10:51

Wednesday, February 29, 2012

Crossfit Open - WOD2 at Crossfit Milpitas

Was on the road in the Bay Area when Crossfit Open WOD 2 was announced. Stopped by CrossFit Milpitas (www.crossfitmilpitas.com) to see if I could get judged. Thanks to Vito and Dal for making time at the end of their classes.
Score 60. Got through 30 snatches at 75 and 135, but could not get 165.
Next week LA! Bring on WOD 3.

Wednesday, February 22, 2012

TwinFreaks Crossfit, Longmont, CO

While in Longmont, CO on Feb 21, I was able to visit TwinFreaks Crossfit (www.twinfreakscrossfit.com). I certainly am not use to the altitude and cold, but as expected I got to WOD with some cool folks. After warm up, Coach James (competitive rower and power lifter) provided some helpful instruction on how to improve our row before starting us on my favorite WOD ever!
300 meter row
20 pushpress 135/95
300 meter row
15 pushpress
300 meter row
10 push press
300 meter row
5 pushpress
9:27
If you get to Longmont, go by and say hello to James and Vanessa.

Wednesday, January 11, 2012

CrossFit Westside - Vancouver, BC

Between meetings in Vancouver, I had an opportunity to visit CrossFit Westside for a WOD.(www.crossfitwestside.com) Other than running in colder weather than what I am use to, I had a great time. Coaches were awesome - JP Levesque and Quin ? We had a big class and the Box was crowded, but as always everyone was great.
Warm up was L sits. Each team of 5 people had to complete 10 minutes total time.
WOD was:
800 meter run
30 KB Swings
30 pullups
3 rounds - time 20:49.
New business opportunity means that I will be getting back to Vancouver soon. Looking forward to getting back for another WOD. Really need to get back to get a shirt! Plus, the Canadians are such good hosts!