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!