Crossfit Milpitas - Open WOD 13.2

Found myself in the Bay during Open WOD 13.2, so I went by Crossfit Milpitas to get it done. Always good to see Dal and Vito. CFM has really grown since my last visit. Many new Crossfitters and an awesome new Pullup rack. I also had a unique experience. I was in the Bay meeting customers this week, and when I showed up at CFM, one of my customers was there for a WOD. I thought Oscar looked like a Crossfitter when we met earlier in the day to discuss his Optical Testing requirements. Way cool that he judged 13.2 for me. Thanks Oscar! As for 13.2, not as good as I hoped (218), but I did learn from it and will improve this weekend when I do it again!

Crossfit Richardson, Richardson, TX - Sept 13

Pretty exciting Crossfit Experience for this post. I was in Dallas again this week and stopped by Crossfit Richardson to see the owner John Marshall and get in a WOD. The exciting thing was one of my colleages (Silvia Wessels) went along with me for her first Crossfit experience. John was very hospitable and let me put together a couple beginner WOD's for Silvia. After getting warmed up and going through some movements, we got to work. WOD 1 - 500m row, 40 Air Squats, 30 Sit ups, 20 Pushups, 10 pullups, 250m row. After a short break, we moved on to WOD 2 - 10, 8, 6, 4, 2 - KB swings, Box Jumps, Wallballs. Silvia did great, I think she now has the Crossfit fever! Special thanks to John for welcoming a new athlete! Pictured below is John and Silvia.

Crossfit OneWorld - Union City, CA - Sept 5th

Finally after 4 years, I was able to visit Crossfit OneWorld (www.crossfitoneworld.com) in Union City, CA. I have known of Freddy Camacho, the owner, since I first started Crossfit back in 2008. I was finally able to meet him at a couple of the NorCal 40's competitions that TJ's Gym put on. And no, I did not beat him. I was also fortunate enoungh to see Chyna Cho, who had just finished up a workout. Chyna has been doing awesome, just recently Chyna took third at the Summer Crush in Miami; great work Chyna! Anyway on to the WOD. After warming up with some jump ropes and burpees; we moved on to a pretty fun WOD. It actually is a little harder than it sounds. 3 Rounds of: 400 meter run, 21 DB Clean and Jerks, and 500 meter row. (Choose you own weight for the DB; I used the 35's) Time was 17:38. There are a lot of CF's in the Bay, but if you get to the Bay Area, make sure you stop by OneWorld. It is kind of like getting back to Crossfit's roots.

Crossfit Moxie, San Jose, CA - Aug 15

While traveling in the Bay Area today, I visited Crossfit Moxie (www.Crossfitmoxie.com) for a WOD and to workout with my friend Joel. I was excited to visit as I have seen a lot of Moxie at the Nor Cal Regionals and Games over the years. The owner and coach for today's WOD was Chris Michelmore. Fun WOD and great hospitality, stop by if you get a chance! Strength was 5 x 5 bench (% of Max) 55%, 65%, 75%, 55%, 75%). WOD was Burpee Wallballs and pullups. 4 rounds - 2 min of each, then 1:30, 1:00, :30; for total reps. I ended up with 126 reps. Certainly easier to rack up more reps on the pullups than the Burpee Wallballs. Thanks guys, hope to see ya again soon.

Crossfit Refinery, Boise, ID - Aug 14

Heidi and I went back to Crossfit Refinery to introduce Skylar to the coaches and for one final WOD before driving back to CA. It was a fun strength workout. 15 Rounds of 1 Rep adding weight each round. 5 rounds of Overheard squats, 5 rounds of Front squats, 5 rounds of Back squats. I started with 135 and added 10 lbs each round, ending at 285. Thanks to Tyler and Sam for the coaching and spots. Take care of my little girl in Boise!

Crossfit Refinery, Boise, ID - Aug 13

This week, my wife Heidi and I made the drive to Boise, ID to take our daughter Skylar to college at Boise State University. Of course one of her key concerns was where she would train over the next three years while at college. After some research, we decided on Crossfit Refinery (http://www.crossfitrefinery.com/about.html) After visiting for a WOD on Aug 13, we are confident we made the right decision! I have often said on this blog that if you ever get to a certain city, you have to visit a certain Crossfit in that city. Well after visiting Refinery, a can say, it is worth a trip to Boise just to visit Refinery! They have a great facility, great atmosphere, lots of classes, and the coaches we met were awesome. WOD for Aug 13th was Jared - 4 rounds of - 800 meter run, 40 pullups, and 70 pushups. Given the 100+ degree heat and the poor air quality from fires in the area, Heidi and I decided to scale this WOD to 4 rounds of 800 run, 20 pullups, and 35 pushups; it was still a burner. Jay - 29:44, Heidi 34:24. We are going back in the morning to introduce Skylar to the coaches and for one more WOD before driving back to CA. Thanks to the team at Refinery for the hospitality!

Crossfit Cedar Rapids, IA - Aug 2

During our family vacation I found myself in Cedar Rapids, IA. Decided to get an early morning WOD before getting back on road. Stopped in at Crossfit Cedar Rapids for a great AMRAP. Trainer this morning was Dmitry Altshul. We started of with some mobility and stretching to get ready for the work to come. WOD was a 20min AMRAP - 5 SDHP (115), 10 box jumps (27in), 15 superman. Stayed pretty close to Aaron, but missed by a couple reps. Finish 12 rounds, 5 SDHP, 6 BJ. This has been a good week back in Iowa, great to see CF expanding in this area. Thanks Dmitry, look forward to my next trip back to Cedar Rapids for another WOD and a shirt!