Sunday, November 25, 2012

CF Cabarrus #301

 (10/21)  So now that 300 has been hit, I figured I'll slow down a bit work on my own training.......Yeah Right!  So I got up early and headed over to CrossFit Cabarrus (301) in Concord, NC. Here I met Coach Jaimie and the rest of the Saturday morning crew.  It was a small bunch, but fun.  They are located inside the Sportcenter there in Concord.  After a nice trail run around the facility, we warm up a bit more and then had the WOD explained to us.  This was a 2-person team Double WOD.  I was paired with Steve who was relatively new, but a hard worker.  WOD 1: 4min Cal Row followed by a 90sec transition to a 4min AMRAP of 5 pull ups, 10 PVC overhead squats, & 20 Double unders.  It was a fun 1st WOD, hitting over 120cal and 7 plus rounds. After a few minutes of rest, we hit WOD 2 of 8min of Burpee box jumps (24"), 6min of Push Press (65#),  4min of ball pass sit ups, and 2min of ball slams (25#).  Totally a great way to end these workout.   Overall, CFC was a fun place with great people, a very welcoming crew, and plenty of space to grow.  Good Luck in the future CFC, thanks for having me, and keep getting after it!

Saturday, November 17, 2012

300 Boxes - CrossFit Voltage!

(10/20) After a delayed flight, a terrible rental car experience and a dead cell phone, yes I was late, I finally made it to CrossFit Voltage (300) in Charlotte, NC.  Here I met Donald & Ashley Forbis, owners and head trainers of CFV.  I missed the snatch training, but I did get a couple at 145# just so I wasn't the only guy on the board without a number.  Then for the WOD. We all ran an 800m run then drew a WOD from a hat as we ran back in the building.  Our choices were Fran, Nancy, Helen, ½ Cindy, or Jackie……I drew Jackie!  Jackie is a 1000m row followed by 50 thrusters and 30 pull ups.  Now this is harsh punishment already but the 800 added a new level of difficulty.  There was one Helen, two Jackie’s, and three ½ Cindy’s.  The crew at CFV that night was awesome. I even got to meet one of my Facebook friends, Wendy.  Donald and Ashley were kick ass owners and totally welcoming to me.  I even got to meet their family and talk for like a half hour after. There location was a bit out of the way, but totally worth getting lost for!  I look forward to getting the chance to do it again, Voltage was shocking!!!!

(Please excuse the bad pun)


       Wendy and Me

Friday, November 9, 2012

UMPH, Y'all, & Polaris

(10/8) So I had a wonderful time at home with my family, it was time to head back home.  As with all my adventures, there are always a few stops along the way. 

First stop was to UMPH CF (297) in Florence, KY.  Here I met Matt Galster for the 0630 WOD.  Little did I know that I would have the whole class all to myself!  With that we got right after it with some down resisted runs and easy jogs back.  Then hit our strength portion of front squats with a 4sec bottom hold.  Our scheme was 10-10-7-5-3-1 with the weights of 135-155-185-205-225-275.  This was fun! Then I got my crack at the days WOD of an 8m AMRAP 200m row, 20WB. I did my best and finished up with 4rds, the row and 8 WB.  Matt was a pretty cool dude and we picked each one another’s brains for a good 20 minutes after.  I do admit that this was my very first old car wash location.  Totally cool and totally original!  I’m glad for this experience I look forward to hearing and seeing the progress of UMPH! 


My second stop of the morning would lead me to CF Y’all (298) in Florence, KY.  I walked in to the current class in progress so I had a few minutes to wait.  I did get a sneak preview of what was in store for me.  J.D. Marcum, owner and head trainer, had this little number waiting. A 1 power snatch, 2 overhead squats and 3 squat snatch complex of 75-105-135-165.  It was fun, even though I failed at the 3rd squat snatch at 165.  After a short rest, I hit one of the most interesting WODs in recent memory:  An 8m AMRAP of 15 double unders & 1 HSPU with your score being only the completed HSPU.  The catch was if you failed at a HSPU, you went back to the doubles and the round was a zero. I finished strong with 11 good rounds and 5 bad ones.  I got to meet a few of the CFY athletes from the first class when I finished up my workout.  J.D. is a very smart trainer and very concerned with the well being of all his clients.  If this morning is any indication, I see even greater things happening just south of the Ohio River.  I had a great time, thanks for the hospitality Y’all!

Now I guess it’s time for me to head north toward home, but what is a trip home without a stop near the states capitol.  I made in to the 12:15 class at CF Polaris (299) in Westerville, OH.  Here I met Joe Herran, the coach of the day.  My old friend “JClay” and new friend Marcus are also coaches here, while my buddy Jay gets his daily fix here. Up first after the warm up was a 3 rep clean to determine what we were going to use for our WOD: A 10m EMOM 3 Cleans at that weight.  I hit up 205, since I was already 2 workouts deep.  After that we had row Sprints of 250m, 500m, 1000m.  These were brutal since we had to have them all finished in 15m.  I think I had a :44, 1:36, and a 3:32 respectively.  Not bad for being tired.  Polaris was a fun place with plenty of room to get things done.  The trainers and crew were totally helpful and cheered one another on.  CFP is worth a visit and is like 15 minute from Mecca.  Thanks for having me and I look forward to hitting you guys again.

Now I guess it’s time for me to head north toward home, but what is a trip to Rouge Fitness.  New toys and new shoes are in the car and now back to the ‘Burgh.  Next stop 300!!