Boise Crossfit, Boise Idaho, Dec 19, 2014

Made a trip to Boise to pick up Skylar from college and watch her compete in the Idaho State Oly Lifting Championships.  Trip to Boise would not be complete without a visit to one of my favorite Boxes; Boise Crossfit - www.boisecrossfit.com.
Showed up early to warm up and got to see our coach, Andy Rosenbaum do a test run of the WOD.  He crushed it, the WOD crushed me!

3 Metcons (A, B, C) - Keep the clock running.

A: AMRAP in 2 minutes - for Reps     5 Bar muscle ups (10 CTB)     10 Burpee box jump over 24/20″
     20 Shoulder to overhead 155/105lb
     25 Kettlbell swings 53/35lb

     50 Double unders 
     15 Power clean 155/105lb
     Rest 1 min

B. Same AMRAP in 4 minutes for Reps
     Rest 2 min

C. Same AMRAP for time. (once through)
Total time 19:50 - Darn Bar Muscle Ups really slowed me down.

As always, great WOD, coaching, and motivation (I needed it tonight).  When you get to Boise,  make sure to give Andy a call!

Crossfit Healdsburg, Healdsburg, CA Dec 6, 2014

What a great way to begin a weekend in Sonoma with friends.  We started Saturday morning with a WOD at Crossfit Healdsburg. (www.crossfithealdsburg.com).
Ryan was our coach and had a great WOD for us to prepare for the weekend.  In teams of 3, complete:
3000 meter row
500 mountain climbers
300 air squats
150 push ups
300 calories on Air Dyne.
Thanks for Sean the owner and Ryan for pushing us.  Whenever you get to Sonoma, we certainly recommend stopping by.

November 17, 2014 - North Rim CrossFit - Chico, CA

Living so close to Chico, CA and hearing so many good things about North Rim Crossfit, (www.northrimcrossfit.com) I wanted to stop by this week to check it out.  These guys have really done well in the Nor Cal Region and Games in the last couple years.
Great facility, lots of equipment, and some strong technical coaching from Devon Simmons.  Thanks guys!  Hope we can return the favor with a WOD at Oroville Crossfit (www.orovillecrossfit.com) when you get to Oroville!

Started with Strength:
Barbell Reverse Lunges
6-8 Alt reps x 6 sets; rest 2 min between sets.

WOD
15, 12, 9
Power Cleans (115/75)
Burpees
Rest 5 min
Repeat WOD

Goal here was high intensity and maintain that intensity through both WODs.  Kept it pretty close, but fell off a bit the second time.  4:36 then 4:59.

Aug 5th, Crossfit Truckee, Truckee CA

Great day to visit some friends at Crossfit Blizzard in Truckee, CA (www.crossfitavalanche.com).  Blizzard is one of two associated gyms in the Tahoe Region, the other is Crossfit Avalanche in Tahoe City.  Both are awesome Crossfits; if you are in Tahoe they are a must visit! The change of weather was welcome, WOD temperature was 54 degrees this morning, vs 108 degrees at home when we left.  Jason Berger was our coach today.  I have competed against Jason a few times over the last several years, but this was the first time he was our coach.    We had a super warm up to get ready for the WOD, however not even the best warm up could get us ready for altitude.
WOD today was Jack - 20 min AMRAP.
10 Pushpress
10 Kettle Bell Swings
10 Box Jumps
Thanks to Jason for a great class and special thanks to Myles and Travis for accommodating our daughter to prep for her Olympic Lifting Competition this weekend.

Aug 4th, Crossfit Jibboom, Truckee, CA

This week I am on vacation with the family in Truckee, CA.  Skylar, Heidi, and I visited Crossfit Jibboom (www.crossfitjibboom.com.) for a WOD on Aug 4th.  The experience at Jibboom was fantastic.  My daughter (Skylar) needed to train for an upcoming Oly Meet and the Trainers were very accommodating  to let her snatch and clean while we did the WOD. Our coach was John Del Peral, aka "JDP.  Another of the coaches Crystal McReynolds, aka C-Rok trained with us.  The atmosphere was very welcoming and organized.
Today was a benchmark day.  We could either do Grace or Isabel to start and the finisher was a 1 mile run.  For a group of flat landers, training at 6000 ft is a real challenge.  I chose Isabell and Heidi chose Grace.  3:53 for me and 5:53 for Heidi.  Not gonna talk about the mile times but we finished before the day ended.
Really want to thank the folks at Jibboom for accommodating our special request and for a great time today.

June 21 - Crossfit Beach Box, Redondo Beach, CA

One final day of our mini vacation in LA.  We started off the day with a WOD at Crossfit Beach Box (www.crossfitbeachbox.com)  Real easy access off Artesia Blvd in Redondo Beach.  Also, pretty close to the beach if you are coming down to catch some sun for the weekend.
Jorge Canel was our coach for the Metcon.  Looked easy at first, but is was a real cardio burner.  As always, a very friendly group to train with.  Thanks to everyone, come see us if you get to Oroville!
Metcon
4 Rounds for Time
15 KB Swings 53/35
10 Burpees
15 Goblet Squats 53/35
10 Chest to bar pull ups
200 m run

June 20, Crossfit Southbay, Hermosa Beach, CA

Started our weekend in Southern California on Friday with our friends and Crossfit Partners from OXF, Chris and Sara Poblano.  Crossfit visit #1 was at Southbay Crossfit in Hermosa Beach.  (www.crossfitsouthbay.com).  

What a great groups of folks.  Many of the members were familiar with our home town of Oroville.  Our coach for the WOD was Ashley.  This was a great location, close to the beach and lots to do during the day after Crossfit.  Southbay also has a second location in Torrance. 

As luck would have it, strength for the day was deadlifts, this was the third deadlift in 4 days, but actually felt strong. Real fun WOD following.

A. Deadlift 10 min to work up to heavy single (not 1RM),

    

    Then perform 2 reps @ 70% every minute on the minute for 10 min 

B. 4 x 30 sec on:30 sec off 

• Lateral Plate Run 
• Wall Balls 
• Battle Rope Alternating Waves 
• Burpees

June 18th, Made in Crossfit, Tempe, Arizona

Made an early morning visit to "Made in Crossfit", (www.madeincrossfit.com) in Tempe, AZ before my flight to Dallas.  Coach and owner is Oscar Garcia.  Oscar has a huge location.
We started with a very good warm up (really needed at 7 am).  Then moved on to deadlifts for strength and then finally a WOD.  As luck would have it, this was deadlifts two days in a row for me.  Sure hope there are no deadlifts in Dallas tomorrow.
Strength = Deadlifts
4 x 5, then 3 x 5, then 2 x 5 - going up in weight each set.
WOD = Grace (30 C&J for time 135/95)
Oscar is a super guy, he has a great location and is growing.  If you are in Tempe, stop in for a visit.

June 17th, Urban Warfit Crossfit, Phoenix AZ

Traveled to Phoenix Arizona this week and was able to visit Urban Warfit Crossfit for a WOD (www.urbanwarfit.com) Our trainer for the WOD was Roman Cereceres.  Pretty good sign of what was to come when you walk in and your coach is squat cleaning the weight you will soon be deadlifting!

I got to train with a really fun group of folks. (as you can tell from the picture below)  The warm up, skill, strength, and WOD took the entire hour.  Things were organized very well to ensure we had time.

Skill:

Double Unders - 5 x 30 seconds - Rest 30 seconds

1) Strength: Snatch

1×5, Rest 2 minutes, 1×5, Rest 2 minutes
1×3, Rest 90 seconds, 1×3, Rest 90 seconds
1×1, Rest 60 seconds, 1×1
 75,80,85%

2) Strength: Deadlifts
1×5, Rest 2 minutes, 1×5, Rest 2 minutes
1×3, Rest 90 seconds, 1×3, Rest 90 seconds
1×1, Rest 60 seconds, 1×1
75,80,85%

WOD - 3 Rounds, 12 min cap

10 Power Snatches 135/95
60 Double Unders
15 Toes to Bar

After WOD transitions immediately into:

20 Push Ups (wide grip)
50 Mountain Climbers, each leg
50 Jumping Jacks
50 Butterfly Sit Ups
20 Push Ups (Close Grip)

Totally smoked and completely drenched, but had a great time!  Definitely visit when you come to Phoenix!

 

June 5, Crossfit Jigsaw, Fremont CA

I saw Dal, the owner of Crossfit Jigsaw (www.crossfitjigsaw.com)  at the Nor Cal Regionals last week and realized it has been too long since I last visited.  Thought I should stop by this week while in the Bay to check out how the new box is progressing.  Crossfit Jigsaw will be open 1 year in September.
I picked a perfect day to stop by as it was an awesome WOD and a couple of Jigsaw's competitors were there to kick my butt.
WOD was "Deconstruction of the Thruster"
300 m run
30 Double Unders
10 Deadlifts (155/110)
10 Hang Squat Cleans
300 m run
30 Double Unders
10 Front Squats
10 Push Press
300 m run
30 Double Unders
10 Thrusters
Really great to catch up with Dal and talk shop for awhile after the WOD!

April 9, Sundown Crossfit - Santa Clara, CA

Another trip to the Bay Area and was able to visit Sundown Crossfit in Santa Clara, CA. (www.sundowncrossfit.com) Todd Wise was our coach tonight and also is one of the owners. Sundown has a great atmosphere and the Oly coaching during the strength portion was fantastic! Thanks to Todd for the coaching and Grant for pushing through the WOD. I will be back!

I would also like to congratulate Todd and the Sundown Team for making it to the Nor Cal Regionals in May!

Warm-up - Mastering Foundational Movements (No Measure)
8-10 reps of each with bar - 

Press, Push Press, Push Jerk, Thruster, Front Squat, Back Squat, OH Squat.
Weightlifting - Snatch @65% of your 1RM - 5x3. Then Squat Clean 3x2 (heavy)
Metcon (AMRAP – Rounds and Reps) 7 min.
9 Push Ups
12 S2OH 45/35

        Got 12 rounds and 2 push ups

April 1, Crossfit Pandora's Box, Colorado Springs, CO

Most recent trip took me to Colorado Springs.  While in town, I visited Crossfit Pandora's Box.  (https://www.facebook.com/CrossfitPandorasBox).  I have to warn you; when you train in the Foothills of California at an altitude of 200ft, your first WOD in the Springs at 7000ft will smoke you!
Thanks to Tammy coach/owner for the great WOD and coaching.  I predict that walking the stairs tomorrow will be a chore!  Also, I was introduced to a couple new squat warmups that I cannot wait to introduce at Oroville Crossfit! 
Push press 2x10 @ 75-80%
Then...
Back squat 2x10 @75-80%
Then...
For time-
10-9-8-7-6-5-4-3-2-1 reps of:
L sit strict pull-ups
Pistols, alternating (left + right =1) - 15:57

February 6th, Crossfit ToyBox, Raritan, NJ

After the trip from hell to the East Coast, I needed a Crossfit fix.  I found it at Crossfit ToyBox, http://crossfittoybox.info, in Raritan, NJ.  From the very beginning, I felt right at home.  Fellow Crossfitters were very friendly and the Owner/Coach, Donna Giesler was just awesome.  The day I visited was an open gym, however there was a WOD ready for those who wanted to play in the Toybox. 
Donna was very knowledgeable with body mechanics and physiology.  We started with a good warm up and some techincal isolation movements to isolate our back train.  WOD was:  KB swings and KB Thrusters followed by a shuttle run each round.  2,4,6,8,10,12,10,8,6,4,2.  Finisher was 5 min EMOM 7 Burpees and max situps.  Everyone kicked my butt on the WOD, but I held my own on the finisher.  Can't wait to get back to visit again.  Hope Donna will make it to Nor Cal to visit Oroville Crossfit.