CrossFit Westside - Vancouver, BC

Between meetings in Vancouver, I had an opportunity to visit CrossFit Westside for a WOD.(www.crossfitwestside.com) Other than running in colder weather than what I am use to, I had a great time. Coaches were awesome - JP Levesque and Quin ? We had a big class and the Box was crowded, but as always everyone was great.
Warm up was L sits. Each team of 5 people had to complete 10 minutes total time.
WOD was:
800 meter run
30 KB Swings
30 pullups
3 rounds - time 20:49.
New business opportunity means that I will be getting back to Vancouver soon. Looking forward to getting back for another WOD. Really need to get back to get a shirt! Plus, the Canadians are such good hosts!

December 26th-27th, CrossFit Blizzard - Truckee, CA

Big crowd at CrossFit Blizzard,(www.crossfitavalanche.com) today, guess everyone was working off the Christmas feast. Met a great group of folks. Some of the group we had met before at the Level 10 Strength Challenge.
After Travis put us through a killer warm up, WOD was Jackie. This was the first time at altitude. Still within 15 seconds off my PR.
The following day, we worked on a Max Clean and Jerk. All four of the folks that I was visiting with PR'ed. (is the weigh lighter at altitude?)
Special thanks for Travis and Kelly for the outstanding coaching. If you get the chance, you gotta visit Blizzard.

November 2, CrossFit Milpitas

I was back in the Bay Area this week. Always fun to stop in and see Dal and Austin at CrossFit Milpitas.(www.Crossfitmilpitas.com) Heard tonight that Megan Luk will be moving to Seattle; Good Luck Megan! Megan's brother Jason will be competing in Level 10 CrossFit's Strength Challenge on Nov 19th. Good luck Jason! See you in Oroville.

Strength: Bench 5x185, 5x205, 5x225, 10x185

WOD: 7 HSPU, 14 Box Jumps (24in), 21 KB swings (53) 150m run
3 Rounds - 7:14.

October 26, CrossFit Amplify, Lisle, IL

On Oct 26th, I found myself back in my old stomping grounds, Naperville IL. I had one day to get in a WOD and visited my friends at CrossFit Amplify in Lisle, IL (www.crossfitamplify.com) I was here a few months ago and trained with Mike Viall. The trainer for this WOD was Scott Todnem. I thought is was kinda cool that Mike and Scott have been following the CrossFit Traveller Blog!
We started the workout with some speed work. After a good warm up, 5 x 50 meters with a minutes rest. It felt good to work some speed, I was just talking with my trainer back in Oroville (Santos Reyes - www.level10crossfit.com) that we do not do enough speed work in CrossFit. Bet I will be sore tomorrow.
WOD was a quick burner, a 12 minutes AMRAP
20 Double Unders
20 Back Squats (65/95) clean from the floor
20 Sit ups
Score - 4 rounds + 58 reps (bummer - missed 5 rounds by 2 sit ups)

Thanks everyone! Look forward to seeing you again in November!

October 18, CrossFit 101 - San Jose, CA

Today I was able to visit CrossFit 101 (www.crossfit101.com) for a WOD. What a great Box; the trainers certainly make you feel right at home. We had a large class and started by everyone walking by 1 by 1 to shake hands and introduce themselves. I felt right at home.
Trainer was Trac Nguyen, great warmup, great instruction, and a fun/smoker WOD. Thanks to everyone, this is what makes CrossFit GREAT!
WOD - "Alexander"
10 Handstand pushups
20 2-1 Wallballs (you gotta try wallballs like this)
30 Pull ups
40 Leg lifts
50 Kettle bell swings
60 Pushups
70 Mountain Climbers (2 count)
80 Air squats
90 Sit ups
100 Double Unders (I need to start traveling with a rope!)
Time 22:50

October 6th, CrossFit Insanity- Irvine, CA

Visited CrossFit Insanity (www.crossfitinsanity.com) this week in Irvine, CA for a morning WOD. The two trainer/owners were Dave and Mara Jalbert. These guys are in a new 4000 sq ft facility and are set up real well with a lot of Rouge Equipment. The workout was perfect for getting the blood pumping early in the morning before making my way to customer visits! I was smoked!
WOD was three 7 minute AMRAP's with 3 minutes rest between:
AMRAP 1
2 Rope climbs
10 KB Swings
AMRAP 2
5 HSPU
10 Pull ups
AMRAP 3
14 Box Jumps
14 Glute Ham Situps
Thanks to Dave and the entire class for making me feel welcome. If you get to Irvine, make sure to visit!

October 4, Crossfit Camarillo, CA

While in Sunny So Cal I was able to stop by Crossfit Camarillo.(www.crossfitcamarillo) Corey the owner opened this box about 3 months ago.
We started with technical work on C&J. Corey invited a weight lifting coach from Crossfit Ventura Josue Cano. We got some real sound instruction which prepared us for our WOD. (thanks Coach Cano!)
WOD was C&J's on the minute. With 165 lbs, do 1 C&J the first minute, 2 C&J the second, and keep adding each subsequent minute until you can no longer complete reps for that minute. I missed on minute 6.
Overall a real good experience good people, good workout and learned some technique for my C&J?