November 29th, Boise Crossfit, Boise, ID

After Lake Tahoe, the family headed to Boise, ID to spend Thanksgiving with my daughter who is attending Boise State University.  While in Boise, we stopped by her Box, Boise Crossfit.  (www.boisecrossfit.com)

We have been to Boise CF before and it is always one of the high points on our trips to Boise.  A fantasitc atmosphere, great WOD, and excellent coaching.  Andy Rosenbaum is the owner/trainer who coached us on our WOD which was a real smoker; must of been trying to work off the Thanksgiving calories.

3 Rounds for time:

800 meter run

5 Front squats 225/155 (pulling from floor) I scaled to 185.

200 meter run

11 CTB Pullups

400 meter run

12 KB Swings (70/55)

Time 28:21

A special Thank You to Andy for joining us for dinner after the WOD and letting us pick his brain on ideas for opening our box - www.orovillecrossfit.com

November 27, 2013 - Crossfit Avalanche, Tohoe Vista, CA

Finally, some recreational travel with friends, rather than work.  The first leg of our trip took is to Lake Tahoe where we visited Crossfit Avalanche in Tahoe Vista CA.  (http://www.crossfitavalanche.com).  Myles Lewis is the owner/trainer of Avalanche, and he put us through our WOD.  Myles also has a second location in Truckee, CA = Crossfit Blizzard.  The WOD was fun and challenging, probably the biggest challenge was the elevation of 6200 feet.  A fun idea would be to try one your Benchmark WODs at altitude and see the difference it makes! 
AMRAP for 15 min
18 Box Jumps, 15 Sit ups, 12 deadlifts (225lbs) - Most of us got through 6 rounds and back to boxjumps.
I would also like to give special thanks to Myles for hanging our after the WOD and sharing his Crossfit expertise.  The group I was traveling with will be opening a Crossfit in January 2014. www.Orovillecrossfit.com.  His insight will be very helpful.  Thank you Myles!

Nov 2, 2013, Crossfit Reutlingen - Reutlingen, Germany

Today was a great day!  My first visit to a Crossfit outside North America!  While on Business Travel in Germany, I was able to catch a WOD at Crossfit Reutlingen (http://crossfit-reutlingen.de/).   Laslo was our Coach and is also one of the owners (he is on the far right of the picture sporting his new Level 10 Crossfit T ).  Today was open gym, but he put us through a great workout.

Buy in - Partner 5k Row

WOD - Heavy Diane - 12, 9, 6 - Deficit HSPU and Deadlift (275lb)

Finisher - Partner Carry

Cool thing is that even on a different Continent, Crossfit's Fundamentals, Standards, and Movements are constant.  Overall a great experience, I got to sweat and made many new friends!  I'll be back!   



Crossfit Monterey, Monterey CA, Oct 21, 2013

Had meetings this week in Monterey, CA and had an opportunity to visit Crossfit Monterey for a WOD.  http://crossfitmonterey.com.  Our coach was Amy Woods.  Amy put us through a great warm up and then worked us through our strength and WOD.

The Strength combination was a first for me; start with a Clean high pull and then touch and go with a squat clean.   We had 20 minutes to work up to our max.  (PR Clean for me today)

WOD was simple but a smoker.  21, 15, 9 - SDHP and Lateral over bar burpees.

Have always thought Monterey was a great place to visit.  More know for Cannery Row and the Aquarium, but now part of your weekend adventure should include Crossfit!

Crossfit Jigsaw - Fremont, CA, Oct 9th, 2013.

I have been back to Crossfit Jigsaw crossfitjigsaw.com the last couple weeks while in the Bay Area.  I really like the programing that Dal is putting together.  Good Mobility to start and Strength Work/WOD really works in increasing power.  Once again, Dal kicked my but today!
Strength -
15 minutes to get as heavy as possible of the following complex

1 clean + 1 hang clean + 1 push jerk + 1 split jerk - got to 205.

WOD -

5 rounds
6 hang cleans and push jerk (165#/118#) - 165 was heavy.
10 box jumps (30”/24”)
Thanks again Dal!

Crossfit Jigsaw, Fremont, CA 9/18/13

Was able to visit my friend Dal at Crossfit Jigsaw.  http://crossfitjigsaw.com/gettingstarted Dal recently opened Crossfit Jigsaw after coaching at Crossfit Milpitas since 2008.  This is a great new faclilty, alot of workout space and an extra room for Olympic Lifting.  Still a couple pieces of equipment in route, but nearly complete.  Drop in while in Fremont, Dal will take great care of you!
WOD today was 3 - 3 min rounds.  Each minute run 200 meters then use the rest of the time to complete an many OH squats with 115lbs as possible.  Funny how only 9 min can leave you on the floor!
Thanks Dal, look forward to seeing you again soon.

Arbor Crossfit, Boise, ID - July 6th, 2013

Still in Boise and we visited Arbor Crossfit today.  (http://crossfitarbor.com)  Crossfit Arbor opened about 9 weeks ago.  Amazing facility, especially for being open such a short time.  Owners and Head Coaches are Jonathan and Maria Gonzales.  I can see how they are growing so fast, their passion for Crossfit is contagious.   WOD for today was "Crossfit for Hope".  Tristan was our Trainer for the WOD.  He warmed us up well for the pain to come.  Crossfit for Hope is done similar to Fight Gone Bad
3 Rounds for reps. with one minute at each station:
- Burpees
- Power Snatch
- Box Jumps
- Thrusters
- Chest to Bar Pull-Ups
Rest
Thanks to Jonathan, Maria, and Tristan for the WOD and tour of the facility.  Lots to choose from in Boise, but your gotta try out Arbor!

Boise Crossfit, Boise, ID - July 4th, 2013

What a great WOD at Boise Crossfit to celebrate our Country's 237th Bithday!  (http://boisecrossfit.com/)  My wife (Heidi) and I were in Boise to visit my daughter (Skylar) for the 4th and celebrate her birthday. They had a great turnout today, 29 folks to celebrate with us.  Owner and Coach - Andy Rosenbaum came up with the WOD and put us through a great warm up.  Have to say this was one of the best atmospheres I have visited.  Also thanks to Chazz for the coaching and motivation!
WOD "237" is completed with a partner - 12 burpee muscles ups, 400 meter run, 50 hang squat cleans, 400 meter run, 75 hand release pushups, 400 meter run, 100 shoulder to overhead, 400 meter run. 
There are several great Crossfits in Boise, however this is a must visit.

Crossfit Thousand Oaks - Thousand Oaks, CA - June 26th

I was in So Cal on June 26th and stopped in for a WOD at Crossfit Thousand Oaks - www.crossfitthousandoaks.com.  The owner and coach for our WOD was Dan Kallen. 
Great strength work and WOD. 
Started with 3x5 backsquats at 65% of max.  3 second count on decent, 3 second count at the bottom then up.  This was real leg burner.
WOD was 5 rounds of 15 deadlifts and a 400m run.  Weight for the deadlift was 65% max.  That was a lot of deadlifts!
Had a great time with Dan and the class.  Dan was very motivating.  Thanks to the team at CFTO, I will stop by again to get another WOD and a shirt I hope!

Crossfit All Terrain - Bend, Oregon, June 14th

Last visit to the Crossfits in Bend Oregon for the Level 10 Crossfitters.  We went back and saw Colin at Crossfit All Terrain today.  http://crossfitallterrain.com.  Awesome heavy WOD today: Every Minute on the Minute (EMOM) for 14 Minutes 3 Back Squats (use 60% of 1 Rep Max ; this should be taken from the ground) and 7 burpees.  Can't wait to get back to sea level, this altitude is tough!  Thank you Colin for making us feel at home this week and opening your Box to us.

Crossfit Westside - Bend, Oregon, June 13

My fellow travelers visited Westside Crossfit in Bend, Oregon on June 14th.  http://westsidebendcrossfit.com.  Travis Dickey is the owner and coached us in a real smoker.
In teams of two, alternating each movement, complete ten rounds of:
10 Overhead Squat 115/75
10 Burpees
300 Meter Run
(Partner A performs 10 overhead; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc….)
Hung around for another hour after the WOD talking with Travis.  He has been Crossfiting since 2006.  He also has been involved in many of the Crossfits that have started in Bend.  Thanks to the Westside crew for a great time.

Oregon Crossfit - Bend, Oregon - June 12

Today we visited Oregon Crossfit in Bend, Oregon.  Gotta say, there are a lot of Crossfits in Bend; great place to vacation!  http://oregoncrossfit.com
Sean Wells, the owner of OC was our trainer for today's WOD.  Great combination of skills today.  We started with aTriplet of : 1A: 3×10 Power Swings (AHAP), 1B: 3×5 Push Press(AHAP, increase as you go along), 1C: 3×10 GH Raises.  We then went on to the WOD of - 2 Power snatch + 1 OH Squat for 5 min, rest 2 minutes then aTabata ground to shoulder with sandbag.
They have a great facility.  Thanks to Sean for the hospitality and my fellow travelers: Heidi Wensel, Brenda Seegert, and James Seegert.

Crossfit All Terrain, Bend Oregon - June 11, 2013

We traveled with a group of friends to Bend, Oregon for our family vacation.  One important part of the vacation was to visit some new Crossfits.  With 8 Crossfits in Bend, it was a difficult decision where to start.  After researching on the Web, we decided to start with Crossfit All Terrain. http://crossfitallterrain.com
We had a great time at All Terrain.  Our coach was Colin Richards.  We went at 11am to an open class; our plan was to warm up with Annie and then move on to a WOD of Crossfit Poker.  Colin was great, he jumped in and did both WOD's with us.  (between attending to customers as they dropped in)  Had a great time and want to thank Colin for the hospitality!    Plan to visit at least one more time for some O Lifting.  If you get to Bend, go by and see Colin.

Crossfit Milpitas - Open WOD 13.2

Found myself in the Bay during Open WOD 13.2, so I went by Crossfit Milpitas to get it done. Always good to see Dal and Vito. CFM has really grown since my last visit. Many new Crossfitters and an awesome new Pullup rack. I also had a unique experience. I was in the Bay meeting customers this week, and when I showed up at CFM, one of my customers was there for a WOD. I thought Oscar looked like a Crossfitter when we met earlier in the day to discuss his Optical Testing requirements. Way cool that he judged 13.2 for me. Thanks Oscar! As for 13.2, not as good as I hoped (218), but I did learn from it and will improve this weekend when I do it again!