Monday, October 29, 2012

Southern Columbus CF

(10/6) I had to head home for the long weekend so that we could have family Thanksgiving before my niece went to Asia for work during the real Thanksgiving. 

So I headed south but only got halfway home before I did what I do best.  Drop in to a CrossFit box.  This time was Southern Columbus CF (296) in Grove City, OH.  Here I met Kyle and the 1100 class for the Hero we were about to take on.  “Coe” which is 10 rounds of 10 thrusters @ 95# and 10 ring pushups, was our hero of the day.  I finished up in just under 17 minutes, I wasn’t going super fast, but trying to make sure I did as many sets as possible unbroken. 

            SCCF was a pretty cool and inviting place.  Kyle and all his crew were totally welcoming and I’m sure I could sit and talk to them for hours.  I wish I could have but I had to get and they had the OSU Homecoming game to get to.  SCCF is totally worth making the trip to, thanks for everything, I had a blast.

Saturday, October 27, 2012

CrossFit 304

(9/18) I headed home in the rain from my DC trip and decided to hit my boy Travis Bagnet’s  box, CrossFit 304 (295) in Charles Town, WV.  This box was pretty awesome, it even had a pool!  Travis was late but I got to meet his wife Casey and trainer Laura.  We had a great little 5 round WOD of 3 min on and 2 min off hitting 9 snatch grip deadlifts, 6 hang power snatches and 3 OHS @ 95#.  This was a totally fun gasser, hitting 14rds and 13 reps.  They have a good thing going here in WV and not to mention that there is a casino next door.  From what I have heard, there are big things brewing from the 304 camp!  304 may be off the beaten path, but well worth the visit.  Thanks for having me Travis, looking forward to those big plans we were talking about. 

Rosslyn, Rock Creek, & Walter Reed

I’m back in the DC area again, this time to get a overseas screening physical so I can move
to back to Hawaii in March.  I found a rarity the CrossFit community, a Sunday class. 

(9/16) CrossFit Rosslyn (292) in Arlington, VA was not in your typical spot.  This box was above a new station! Needless to say, there was not dropping weights.  Being a Sunday, class was light, only 3 including myself.  They actually repeat the weekend WODs so that all their members get a chance at it.  This was not a typical wod day, definitely more gymnastics based by far: A 10m EMOM of 4 handstand shoulder touches followed by max T2B with T2B being your score.  At the end of the 10m I felt crushed! 118 T2B is a lot in that time frame.  The other two people in class Rachel and Feener were awesome and fun to work with.  CFR was a fun time and I hope that someday they can drop a weight or two without causing a ruckus.  Thanks for having me; it was great meeting you all.

(9/17) I hadn’t done an early morning WOD in weeks.  So I figured I hit up Rock Creek CrossFit (293) in Kensington, MD and the early morning class.  First off was a favorite of mine, the heavy OHS at 5x3.  135, 155, 185, 205, & 225 felt really good, even at that time of morning.  After that we hit a fun 5rd WOD of 10 hang snatches @ 115, 10 mtn climbers, and 20m shuttle run.  I’m not sure on times but Coach Ian Nigh was super great in pushing everyone to get through the workout with good form and speed.  RCCF was a blast, everyone was super nice and totally inviting.  Make the trip; it’ll be totally worth it. 

 After my appointments at the hospital I headed over to the daily workout at CrossFit Walter Reed (294) in Bethesda, MD.  Here I met Jason Strum, an Army vet and an amputee.  Before I even talk about a workout, I have to say that this place is amazing.  It’s commitment to our countries veterans and warriors.  The people hear were amazing and inspiring.  I got to work with Murphy.  I totally cool guy, who can deadlift a shit ton.  After our strength portion, we hit a fun WOD of 12-9-6 DB thrusters @ 50#, 2p KB swings, and strict pull ups.  I finished quick, but it wasn’t the point.  I instantly went to cheer on the rest of the class.  There was a member of every branch of the military represented today and each one got a small ration of shit, all in good fun, from Jason.  If you can get on base, make the time to visit the place.  Remember the most important rule, if you don’t have all your original fingers and toes, you get first pick at gear.  If there is no more gear, cheer on the rest of the class!


I had a blast trip and may even hit a box on the way home.  We all know that I will find the closest box on the way home………

Friday, October 26, 2012

Nexus and Advanced Performance

(9/8) You must think I love Ohio by now.  You would be right in that assumption.  Being from the Buckeye state, make me very proud to keep going there and besides, they have more boxes within two hours of me than anywhere else. 

We kept talking about it so we finally just chose to visit CF Nexus (290) in Solon, OH.  Here we had a team WOD in store for us.  Since Mari and I came together, we were teamed up together.  She’ll always tell you that I don’t liked being teamed up with her; truth is I don’t mind, just like meeting other people during these trips. 

So here’s what was up our alley: We both work at the same time to complete 50 Wall Balls, 20 Turkish get-ups, 50 Air squats with plate 25/10, 30 Wall ball sit ups, 300 DU - 50 then switch one works one holds plank, 50 K2E - 10 then switch one works one holds plank, & 50 push press @ 85/35 bar cannot hit the ground, penalty of 5 burpees each at the end if it does. 

We tore this one fast and furiously finishing in around 16:20.  It helped having a lil lighter weight.  I did suck a little bit since Mari couldn’t do K2E.  CFN was totally inviting and made us feel really welcome.  Great crew and great people, glad we made the visit.  Thanks for having us!!!


After a brief stop to say hello to one of our favorites, CF Mantra, we continued south to Advanced Performance CF (291) in Wadsworth, OH.  Here met a ton of great people including Dave C. and Tim.  I was already warm, so I talked to the Bryan during the group 400m run.  After a little more warm up we got right after it.  10 rounds of 15 deadlifts @ 135 and 15 pushups was on the board.  There were some good times on the board and some studs in class, so I knew that was gonna hard and fast.  Dave set my pace and we were neck and neck till the very end.  We tore thru this with the fastest times of the day, with Dave taking top time. Overall APCF was a blast.  From start to finish I had nothing less than a good time there.  I just hope Nick is still alive and doesn’t want to kill us for pushing him at the end to not quit and finish. 

If by some chance you end up in Wadsworth, go see them.  You won’t be disappointed. 


Nine left till the next big milestone and with trips to Charlotte, Bethesda and home planned, who is going be 300?

Tuesday, October 23, 2012

CrossFit Latrobe

(9/3) With nothing else really planned, we headed over to the home of Rolling Rock beer and hit up CF Latrobe (289) in Latrobe, PA.  There we met the owner and head coach Par Landry and got a tour of the facility.  They are in an amazing building that is kept 70 deg all year round.  The CrossFit room was a bit small but with the future addition of upstairs and the use of outside, they are going to have an amazing space.  Pat was super nice and even took time to chat after the workout.  The crew was really welcoming and very supportive of one another.  We did our warm up and then took out toys outside for our WOD.  

25-20-15-10-5 KB Swings and 5-10-15-20-25 Wall Balls 2p/20# alternating.

            It was fun but very taxing on the lats.  Mari killed it with a sub 6:30(s) while I finished up in 8:12(Rx).  Latrobe has a great thing going out there and with the inside and outside areas they have, look for them to hold some competitions in the future. Good luck with everything at CFL and thanks for having us, we had a blast!


Uncompromised, Bethesda, & Perseverance

Once again I ended up working in Central PA.  I seem to do this a lot, damn job!  So as always I found a few new boxes and an old friend to visit. 
(8/27) It was close, so I went to see my good friend, Tricia Magrini.  Tricia is about to open CrossFitUncompromised (286) in Lititz, PA and I am about to get a firsthand look at box not even open yet.  You so gotta love good people in this community. After a great box tour, I got to get after some of the workload I had in my regular programming.  Back squats for load: 5 @ 275, 3 @ 315, 20 @ 255, 14 @ 255, & 10 @ 255.   Then Tricia joined in for a little 5 rounder of 10 cal row, 7 deadlifts @ 275, and 5 HSPU.  This one was a blast and even more fun to tackle it with a good friend.  Now that CFU is open, I get more and more great feedback of the great work coming out of that awesome spot.  If you’re in the area, then hit up this spot.  You will not be disappointed, I promise!


(8/28) Dave and I had to go down to Bethesda to visit the uniform shop at the hospital there.  After we were done, I had a hour available to hit up CrossFit Bethesda (287) in Bethesda, MD for the 1500 open gym time while Dave found the bar. Here I met Judd Borakove, he was super cool and let me hit more of my own programming.  I built up to a 3rep set of a 225 push press followed by a 5-3-1(max) (225/275/300-3) of Front Squats.  As they started their workout, I started mine.  A 10m EMOM of 2 squat snatches and 4 pistols.  I did ok, but Judd was great and showed me a few things to work on my flexibility to help my pistols.  I watched the next class and CFB looked like they totally had their stuff together.  If you’re in the area, for good or bad reasons, check them out, you may learn a thing or two.


(8/29) I decided to hit up a newer box in the area, so I called up my good friend Lanita to tackle it with me.  I made my way over to Ryan Alichwer’s box, CrossFitPerseverance (288) in Carlisle, PA.  It seemed a little redundant for the week, but we hit back squats again.  This time it wasn’t nearly the same work load, 3x5 185, 225, & 315.  Since there were only four of us, we got to our WOD fairly quick.  3 rd, 10 C&J @ 115, 50 MTN climbers, and 300’ of walking plate lunges.  This was a fun race, especially since Lanita has been getting really good.  I may have only beaten her by 5 seconds.  I know we don’t win at CrossFit, but we are good friends and love to challenge one another.  As for CFP, they are small but with time, should grow into something really good for Carlisle. 


Well time to get home and maybe visit a new local box or even head back to Ohio.  Only time will tell. 12 more till 300!!!

Monday, October 22, 2012

Ohio Valley CrossFit

(8/25)   So I bought a new Jeep and as always some DMV work would be needed.  So I took off for the closest area with a box that I had not visited yet, St. Clairsville, OH.  Here in the local was the home of the newest box in Ohio, OV CrossFit (285). I was a little late due to not knowing it was actually in the mall, but it was fine in the end.  The class was learning and reviewing the clean and jerk, so I just loosened up in the back of the room.  Owner and Head Coach Rachel Goodman greeted me when I got there and introduced me to her husband, Co-owner and current coach at the time Jay.  They were both super nice and inviting.  Once the class was done learning, Jay began to explain the workout:  A 10m AMRAP of 8 Clean and Jerks @ 135# & 10 Double Unders.  Everyone tried super hard and was encouraging to one another.  I finished up with 8 full rounds and 8 C&Js.  All in all I had a great time, even without getting my Jeep taken care of.  If you get the chance, check them out, they are a super nice group and totally fun.  Thanks for everything!!!

Next stop is a work trip with a box just open for me!

Friday, October 19, 2012

CF Bel Air and Harford

(8/18)  A lazy and relaxing day on the river has to start with a little excitement. 

My good friend Becca had been hounding me all weekend to come to the river, so I went down early, crashed and figured I would hit a box or two before floating my day away.  A near death driving experience and a run in with the law thanks to my good friend Lanita’s amazing driving skills, made for a fun ride down to CrossFit Harford (283) in Forest Mill, MD. Here we met the 8am crew and prepped for what was about to unknowingly suck!!!  We were split into two groups 2 boys and 1 girl and 2 boys and 2 girls.  Lanita and I were on a team together along with one other guy.  The WOD went like this: Rotate and row 4k, while one person did squat cleans at 95/65 worth 10m for everyone completed. We would get 15m per SC since we were a person down.  Lanita held us together doing probably half of all the SC. 1k into the WOD, our third member got hurt.  We continued without him taking now 20m per SC.  This 40m AMRAP scored pretty close in the end with final totals 10,350 to 9915. All in all it was fun but super taxing.  CF Harford had some good people and they were super nice to us.  Thanks for having us.


            With 30m to kill, we headed the literally 2 mile trip over to CrossFit Bel Air  (284) in Forest Mill, MD.   This place was a lot bigger than CFH and held a lot more people for the 0930 WOD.  Another team WOD, this time designed for 2.  After a good warm up, I was paired with Keith.  We watched the first groups go first and tackle the WOD.  Member 1 rowed 500m while member 2 lunged down and back (d&b) with a 45/25# pound plate and then they switched places and did it again.  Stage 2 was a wheel barrow d&b, where both people had to be the top and bottom.  3rd was a 70# farmer carry d&b and finally 50 box jumps.  Getting to watch gave Keith and I a chance to strategize and then got to kill in a time of 6:26.  CFBA was a great time.  The coaches and crew were awesome.  I even helped the odd numbered person finish her WOD.  Definitely worth the visit to Bel Air….there were NO Fresh Princes there FYI.

Well, time for the river and some cider.  Next stop a special box opened just for me!

Tuesday, October 2, 2012

One Morning in New Orleans....

(8/10)  So I went to New Orleans…it happens.  I got in late….my friends were already on Bourbon St…..I went to bed to get ready for a little fun in the morning… way!
3 boxes, 3 WODS, and all before I could eat the steam bison burger I would get between boxes 2 and 3. 
Up early to hit the first WOD of the morning.  I must say people are still up and drinking at 0700 on Friday morning in this town! 
I worked my way over to CF Nola 504 (280) where I was met with Nutts!    Nutts: 10 HSPU, 15 deadlifts @ 250, 25 Box jumps at 30”, 50 Pull ups, 100 wall balls, 200 double unders and 400m run with a 45# plate.  Nutts is dirty, so I only did ½ knowing what was in store for me for the rest of the day. 5/8/13/25/50/100.  I don’t remember the time, somewhere around 9 minutes.  I had a total blast at 504 and the space was awesome.  Plenty of room and great people there too!  I have a feeling I may see this again really soon……
After I grabbed a shirt or two, I headed over to CF New Orleans (281) for their 0930 WOD.  This was goona be fun.  We kinda started in waves due to the sheer volume of people and not enough rowers but it all worked out.  One of their best asked to race, so I said ok.  So we took off after our 10 rounds of 250m row, 7 DB strict presses, Left side @ 35, 14 stick sit ups, 7 R presses, and 7 elevated pushups.  It was rough, I think I barely won that battle, but he said he did extra pushups.  No worries, nothing extra in here ever hurt me.  Tony was super cool and I had a good time.  The crew was very supportive of one another and I liked that.  There was one drop in from Lafayette who was awesome too, I so wish I could remember her name.  If I ever run into her again, I owe her another sweaty hug!

No, I haven’t eaten yet, but I still have this feeling I’m gonna see Nutts again.  After waiting for that awesome bison burger, I found my way into CF NOLA (282)  and saw Nutts!  This time owners Jeff and Molly were there and saved me from doing it again.  Instead, I got to do two other painful workouts, one with Molly and one for Syn.  WOD 1: 11m EMOM of 2 Cleans @ 205 and 1 30” box jump.  Not bad.  Molly is a beast FYI!!!  WOD 2: 15rd 1 Squat snatch into 5 Overhead squats.  5 @ 95, 5 @ 115, 5 @ 135.  Each set got harder; each set sucked more and more.  CF NOLA was awesome.  People, staff, and location were all totally perfect.  I don’t think the truck driver liked Molly pushing the sled down the street, but he’ll get over it.  Thank you so much for having me

If you end up in the Big Easy, hit up all these places.  They are totally welcoming and will kick you in your “beers as big as your head” ass!
I do have only one regret though, my car was blocked in on Saturday morning and I couldn’t make it out to Crescent City CF.  Anne T. has become one of those text/email friends that I look forward to talking to all the time.  I promise that I will make it to C3F before I head to the island! 
Ok, next stop is the river with the girls!