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