Creek Boys CrossFit, Richardson, TX - July 15, 2015

Today I had my butt totally kicked.  Stopped by Creek Boys CrossFit in Richardson, TX. (AKA Jerome's Gym. www.jeromesgym.com. Owner/Trainer is Jerome Givens.  Since I missed the CrossFit Class, Jerome decided to give me a 1-1 coached WOD.  I explained that I had just had Heart Surgery and was limited to what I could do with my upper body, what he put together was brutal but fun. Jerome's Gym is huge.  It is a regular gym with weights and machines, has an Olympic Weightlifting area, and has a huge CrossFit area.  Jerome sometimes utilized a machine to fatigue a muscle before a CrossFit movement.  (from my experience today, I can tell you this works)
Before I go into the WOD, first a little about Jerome.  He was one year away from graduating from Medical School.  His specialty was operating the heart/lung machine.  I found this cool as if things had been a little different we might have met in early June.
 WOD today
15 leg extensions
30 unbroken thrusters
21 leg extensions
25 unbroken Front Squats
28 leg extensions
10 unbroken Hang Snatches with a lunge on each leg
35 leg extensions
25 unbroken OH Squats
Followed by 2 rounds
25 squat / rows unbroken (using a cable rowing machine)
15 KB swings with each arm (5 KB swings, 5 KB high pulls, 5 KB snatches
25 unbroken thrusters
He might have had a third round planned, but my legs were done.
One of reasons I like visiting other CrossFits is to learn new stuff; this might be a cool new WOD, a good warm up, or a different technique.  Before today, I never would have considered incorporating weight machines into a WOD.  As always, I learned something.
Special thanks to Jerome for accommodating my visit and for a great WOD.  I hope I can walk tomorrow!

CrossFit Pohaku, Kona, Hawaii - July 10th

Another awesome day in Hawaii.  Today we visited CrossFit Pohaku.  (www.crossfitpohaku.com).  This box came highly recommended by the locals in the area.  Owner/coach is Andy Huebner.
We arrived early so Skylar could work out with the Barbell Club.  We thought an 8:30 am WOD would be a little cooler, we were proven wrong.  The good news is you certainly get to sweat out all the poison from the night before.
We started with back squats for strength.
3 x 60%, 3 x 70%, 3 x 80%, 2 x 85%, and then 3 x 2 of 90%.

WOD was a quick burner:
5 - 3 minute rounds.  Run 200 meters then 10 box jump over burpees.  Rest the remainder of the 3 minutes.  Big difference with completely jumping over box.

Lots of CrossFits to choose from when visiting the Big Island.  I would certainly suggest making sure you go by to visit Andy at CrossFit Pohaku!

CrossFit Kawaihae, July 9, 2015

Sorry for the lapse in making new updates.  This is the the first CrossFit I have visited since my Open Heart Surgery.  I still have to scale some of the WODs, but did not miss a thing with enjoying all that our community has to offer.
Today we visited Kawaihae Crossfit on the Big Island of Hawaii!  (www.crossfitkawaihae.com)
 Gotta love the environment of  the Hawaiian Crossfits.  Today there were more visitors than members.  Met people from so many locations.  As always, there is no preparing for the humidity.
Tiff was our coach for the day. Super welcoming, and worked with me to scale a long but fun WOD.
0:00 to 18:00 min
1 Mile Run
40 Burpees
30 T2B
20 Thrusters (95/65)
Rest 2 min
20:00 to 33:00 min
800 m run
25 burpees
20 T2B
15 Thrusters
Rest 2 min
35:00 to 45:00 min
400 m run
20 burpees
15 T2B
10 Thrusters
Lots of Crossfits to choose from when you visit the Big Island, this is certainly a great choice when you are here.  Thanks to Tiff and Melissa for being so accommodating to me and my family!