Boise CrossFit Nov 27, 2019

Stopped in at Boise Crossfit (www.boisecrossfit.com) while in town for Thanksgiving to see the girls.  This was the first time at the new location which is much closer to the downtown.  It is always fun to stop in to see Andy the owner.  One of my daughters have been training with him since 2014.
Today's WOD started with Strength.  6 x 3 front squats at 80% every 2 min.  We then moved to the Metcom
Remy's 47 - a birthday WOD
 - 47 walking lunges
 - 47 box jumps
 - 47 pushups
 - 47 sit ups
 - 47 jumping pullups
 - 47 kettle bell swings
 - 47 dips
 - 10 Turkish getups
Time 18:18. 
Boise has a lot of reasons to visit, if you get to town, make sure to stop by Boise Crossfit!  It is an excellent environment!

 

Kauai Crossfit, Lihue, HI

Final day of vacation on Kauai.  I had heard about Kauai Crossfit (www.kauaicrossfit.com) from a number of folks, so wanted to make sure we got in a WOD.  John Tucker the owner/coach was out of town, but he had Amanda Smith coaching in his absence.  Amanda is regularly a coach at Crossfit Poipu. 
Kauai CF has a great facility with plenty of space and equipment.  As with all of the Crossfits on Kauai, our class was full of fellow Crossfit tourists.  They are very welcoming to drop ins.
Amanda started class with some very good hip mobility to get us ready for the strength and WOD.
Strength was 5x (1,1,1) at 80% - Deadlift, Squat Clean, Front Squat.
WOD was a 12 min AMRAP - 200m run, 3 Push Press, 6 Thrusters, 9 Slams, 12 TTB
If you are traveling to Kauai and looking to get in a WOD, definitely stop by.  The location is near the airport and easy to find.  Bring an extra shirt because the combination of WOD and humidity will have you soaked. 

Crossfit Kapa'a, Kapaa, HI

If you are vacationing in Kauai and need to get your Crossfit fix, make sure to try out Crossfit Kaapa (www.crossfitkapaa.com)  Crossfit Kaapa is located 7.5 miles north of Lihue Airport on the east side of Kauai.  My family and I visited July 3rd and met the owner/coach Cory Miller.  As we have come to expect, we received a very warm Hawaiian welcome from both the coach and crew.
Class started with some excellent mobility (learned some new stuff that I plan to incorporate in my classes) and then moved onto Front Squats for strength and Fran for the WOD.
The box is a little small, but has all the equipment you could need and the coaching was very good.  Looking forward to going back for the 4th of July "Murica" celebration WOD,

Arbor CrossFit, Boise ID

As with any trip, one of the highlights is visiting a CrossFit along the way.  This week we were in Boise, ID taking our youngest daughter to Boise State University.  Although we have been to Arbor CrossFit before www.crossfitarbor.com , it was 4 years ago when we delivered our oldest daughter to BSU.
Coach today was Randy Leininger.  I was also able to WOD with his wife Kristen.  The workout started with working on gymnastics skills: Bar Muscle Ups, Handstand walks, etc.  We then transitioned to 2 Metcons:

As Many Rounds and reps As Possible in 6 minutes
– 3 Bar Muscle-ups 
– 9 Kettlebell (American) Swings
– 7 Burpee Box Jumps

Rest 1 min,  Then, 

As Many Rounds and reps As Possible in 6 min:
– 3 Handstand Push-up
– 9 Kettlebell Snatches
– 7 Burpees

Arbor has a great facility and Randy kept the atmosphere fun and positive.  As you would expect, he pushed us to the last second and then led some great shoulder mobility.  There are a couple excellent CrossFits in Boise, but if you ever get to BSU for a football game or a visit, Arbor is less than a mile from the college.

 

 

Boise CrossFit- June 22, 2016

Another trip to Boise for daughter #2 Boise State Orientation.  This gave me an opportunity to drop in and see Andy Rosenbaum at Boise CrossFit. 
It was a great time to visit as Boise's Team was training in preparation for the CrossFit Games at the end of July.  Boise's Team finished first in the Norwest Regionals.
WOD today was:
Weightlifting -
A. 8 min EMOM 80% Squat Clean - then
B  8 min EMOM 80% Squat Snatch
Rest 4 min
C. Metcon -
Unbroken Overhead squats - 21,18,15,12,9,6,3.  (any set unbroken, start again)
Certainly looking forward to getting back while I am in Boise the next 4 years.  Great atmosphere and great coaching.  Also would like to wish the Boise Team good luck at the CrossFit Games in July!

CrossFit Fremont, Fremont, CA May 17, 2016

After a little break due to health issues, I am back on the road and trying to pick up where I left off by visiting CrossFits while on the road.   This week, I was in Milpitas, CA and only a 10 min drive from CrossFit Fremont.  (http://www.crossfitoffremont.com/)  Owners of CrossFit Fremont are Freddy Camacho and Chyna Cho.  I have know Chyna since 2009 and competed against Freddy at the Nor Cal Masters (he won).  Unfortunately, I was not able to see them since they were not back from So Cal as Chyna was qualifying for the CrossFit Games last weekend!  Both Chyna and Freddy will be competing in the Games in July.  Congratulations to both and good luck!
But the WOD must go on and as usual, I had my butt handed to me.  Workout was a good combination of strength followed by a 12 min AMRAP.  Jeff Moran was our coach,  and did an excellent job of coaching our touch and go power snatch.
- Strength - 3/3/3/2/2/2/2 - Power Snatch
- WOD - Complete as many rounds as possible in 12 min of:
    5 Power Snatch (70% of heaviest 2RM)
   10 Pull ups
   15 Lateral Jump over barbell. 
CFF has a great atmosphere and is a must visit when you get to the Bay Area.

 

CrossFit Truckee, Truckee, CA, December 27th

Second day in Truckee with family and friends and we visited CrossFit Truckee (www.crossfittruckee.com).   This was their new location near the Truckee Airport.  Our coach for today was Alexander Savitsky. Workout consisted of a warm up tabata, Squats for Strength, and two shorter WODs.  Always learn some new ideas from visiting different CrossFits, really good warm ups and stretching to get us ready for work.
Warm up Tabata - 20 seconds on 10 Seconds off - 8 rounds
4 Burpees Rounds and 4 Sit ups rounds
Strength = Squats - ramp up weight to 90% of Max and then ramp back down
5, 3, 3, 2, 2, 1, 2, 2, 3, 3
WOD 1 - EMOM = 200m row - 5 min.
WOD 2 - 4 rounds - 25 KBS 53/35 and 25 Double Unders. 
Special thanks to Alex for accommodating our daughter for her O-lifting session and for a great workout.  Looking forward to getting back to sea level next week.  

CrossFit Blizzard, December 26, 2015

Traveled with family and friends to Truckee, CA for the Christmas Holidays.   Along with Skiing, skating, and  fire pits, the vacation would not be complete without at least one WOD.  While in Truckee, we visited CrossFit Blizzard (www.crossfitavalanche.com).  Our coach for today's WOD was Kelly Edelmann.  We have know Kelly for several years. During the 2015 CrossFit Open, she came to Oroville CrossFit to complete a couple of the Open WOD's at low elevation.  Kelly finished 14th at the CrossFit Games in the Master's Division!
WOD for today was heavy:
4 Rounds with 4 minutes at each movement for today Reps.
Deadlifts - (315/225)
Muscle Ups
Burpees
KB Swings (70/53)
If you have never trained at higher elevation it is challenging.  Truckee is at 5820 ft.
Special thanks to Kelly for a great warm up, want to wish her the best of luck at TJ's Master's Comp in January and the 2016 Open.

WODtoberfest - CrossFit Chico - Oct 24th, 2015

On October 24th, fellow Master's athlete, Oroville CrossFit Co-Owner, and sponsored Vitargo Athlete (Chris Poblano) competed with me at CrossFit Chico's WODtoberfest 2015. (www.crossfit-chico.com) This was my first tough event after having heart surgery in June.  I was quite anxious to see how the ticker would hold up.
Owner Whitney Wolff puts on a great event.  This year she surprised us by adding a Spartan Obstacle  Course.  In addition, there were three other events that really tested our strength and stamina.
After leading most of the day. the Vitargo (www.vitargo.com) kicked in and Chris crushed that last event, pulling out the win, leaving me in 2nd place.
All in all we had a great day.  Thanks to Whitney for a great event and to all the OXF family that came by to cheer Chris and I on.

  

Dynamic Duo Partner Comp - Level 10 CrossFit - Sept 26, 2015

On Sept 25, 2015 I competed at the Level 10 CrossFit - Dynamic Duo Partner Competition.  (www.level10crossfit.com/).  Although I have competed in a lot of CrossFit events over the years, this one was special.  It was the first time I able to complete with Taylor my daughter.
Santos Reyes, the owner of Level 10, programmed 3 WODs and 1 floater.  Each was fun, yet challenging.  We did not win, but I could not be more proud of our finish.  Truly a blessing to have shared this with my daughter.

Happy to be done!

CrossFit Healdsburg, Healdsburg, CA. - Dec 12, 2015

On Dec 12, we made our yearly trip to the Wine Country.  This trip is never complete without a Saturday morning WOD.  This year we again stopped by CrossFit Healdsburg, (www.crossfithealdsburg.com)  Sean Jones is the owner and coached our class.  This visit was a little special as Sean was putting on "Reps for Food" to collect donations for the local food bank.
What better way to pile up a bunch of Reps than for a Fight Gone Bad type of workout.
5 movements - row, box jumps, push press, KB swings, and slams.
45 sec of work, 15 sec transition. 3 rounds.
Thanks Sean for accommodating our visit and fitting us in with the group.  If you get to Sonoma, make sure to stop by and work off some of that wine.

CrossFit 424, Pella, IA - August 15, 2015

Visited CrossFit 424 in Pella, IA today.  (www.crossfit424.com).  A friend of mine from High School, Jack Nicholson, invited me over while I was back at home.  I have been to a lot of CrossFit's but this had to be one of the coolest facilities.  Attached to the box, there is a turf field where we did a dynamic warm up.  Clint was our coach for the day - excellent warm up, challenging WOD, and good cool down.  WOD was with a partner.  100 KB Swings while your partner was holding a push up plank, then 100 thrusters (65/45) while your partner holds the bar in the rack position, then 100 wall balls while your partner hangs from the pull up bar.  Switch as you need.   The fact that I did Karen yesterday (150 WB) made the thrusters and WB pretty fun.
Thanks to Jack for invitation and shirt.  Hope I get the chance to reciprocate.  And, thanks to Mitch and Klint for to WOD and welcoming environment.  If you are traveling close to Pella, make sure to stop by.

CrossFit Turn Up, Knoxville, IA - August 14, 2015

Great day today as I got to train at CrossFit Turn Up (www.knxelitefitness.com), in my home town of Knoxville, IA.  Chris Gordon opened KNX Elite Fitness a few years ago, but just affiliated a year ago.  Very excited to have a place to train while back in town visiting.  This week is the Sprint Car Nationals, so there were quite a few visitors.  Always fun getting to WOD with fellow CrossFitters!
Chris programmed a couple "Girls" for us today.  We started with Annie, then waited for 5 minutes and went right into Karen.  I love Annie, but Karen always kicks my butt.
Special thanks to Chris and good luck finding your new building.

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!

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.