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.

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!

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!

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.