Crossfit Amplify, Lisle IL

I found myself in Naperville, IL on June 27th. Could not wait to get back to Crossfit Amplify for another WOD.(www.crossfitamplify.com). Man how these guys have grow. Must have been a group of 20 there for the WOD. As always, a great group of folks. Thanks to Scott for making me feel welcome! Started with Strength - Work up to your max triple of front squats (or until you run out of time) 3 x 135, 3 x 155, 3 x 175, 3 x 195, 3 x 205, WOD - 21, 15, 9 - 135 back squat (bar from the floor) and Toes to bar, Time = 6:04. Special thanks to Kati for the guidance on Front squats. Beca - good luck on your move to Dallas. Try Crossfit Richardson, say hi to John!

Crossfit Milpitas, CA

Stopped into Crossfit Milpitas (www.crossfitmilpitas.com) on June 7th. I was a little jet lagged, but Dal had a great WOD to wake me up. 2 Rounds- 300 meter row, 20 box jumps, 15 Plate sit ups (45), 15 Wall balls, 15 V-ups, 30 Double unders, 15 Side twists (45), 600 meter run, Time 18:53. Met a couple new Crossfit buddies in the picture below; good job Justin and Shawn.

Crossfit O-Town, Ottawa Canada - June 6, 2012

Stopped in to see Willie and Jay at Crossfit O-Town in Ottawa (http://www.crossfitotown.com) Simply a great atmosphere. If you ever get to Ottawa and want to lift heavy, come see these guys! Along with some work on non false grip Muscle-Ups, they had a Challenging WOD for Today. AMRAP 12 minutes 3 Thrusters (60/45KG), 7 plyo pushups, 3 Thruster (60/45KG), 7 jumping squats. I scaled with 115 lbs, got 6 rounds and 4 Thrusters. Will have to get shirts next trip.

Crossfit Battalion, Atlanta, GA

Total butt kicker at Crossfit Battalion (www.CrossfitBattalion.com) in Atlanta on April 25. Trained with a great group. So many Crossfits to choose from in Atlanta, glad I chose to train with the Battalion crew! WOD was the 2012 Southeast Regional Individual WOD 2 2000 meter run or row (I ran) 50 alternating one legged squats 30 power cleans (Rx 225) or 70% of your max power clean (155 for me) time 17:18 Just when we thought we were done, Kyle had a couple finishers for us: 1. Jumping Tabata air squats (20 seconds on, 10 seconds off - 8 rounds) wait 5 seconds 2. Tabata sprints (sprint 20 seconds, rest 10 seconds - 8 rounds) Thanks Kyle for a great workout. I will feel this for days I am sure.

NorCal Crossfit, San Jose, CA

Was able to visit Kalipa's new box in San Jose today. (www.CFnorcal.com) I saw a couple familiar faces, but man so many new Crossfitters. New facility is huge, but still the same awesome coaching and feel.
Started with some skill work
- Bar Muscle ups (got my first one tonight!)
- L Sits
- Skin the Cat
- Hand stand Walks
WOD was:
- 10 SDHP
- 2 Bar Muscle ups (sub CTB Pullups)
- 10 walking lundges
- 10 box jumps
- 10 walking lundges
5 Rounds - 9:12
FYI - new girl's shirts are amazing. I bought 4 for the girls back at Level 10. (http://norcalcfgear.com/)

Crossfit Richardson, Richardson, TX

Great to get back to Crossfit Richardson (www.crossfitrichardson) and see John again. Always difficult programming this time of year with the open workouts going on. Good WOD tonight that I hope does not make me too sore for WOD 12.4 on Thursday.
3 - 3 min AMRAP's
3 deadlift at 225lbs
3 box jumps
1 min rest
3 strict press at 95lbs
3 strict pullups
1 min rest
max double unders in 3 min

Crossfit Milpitas, Milpitas, CA

A great friend of the family (Melia O'quinn)is now coaching at Crossfit Milpitas (www.crossfitmilpitas.com) I went by on March 2 for an early morning WOD. Always fun having a friend in your face telling you to pick up the dang bar! Love ya Melia!
WOD:
9 Push Press (135/95)
9 Pullups
9 KB Swings (53/35)
9 Pushups
5 rounds - 10:51