Wednesday, October 16, 2013

Annapolis, Nation, Bio, & Southern Maryland

(2/22)  It’s looking like another fast paced day, with lots of ground to cover.  Our first stop was to be at CF Annapolis (341) in Annapolis, MD.  Unfortunately, I misread the time and showed up for the very end of class.  Here I met, Ryan Thompson, he is also a trainer at CF BWI, which I will get to in a few days.  Since there was no class, he let me hit a quick 10m AMRAP of 10KB Snatches @ 2p and 5 MU.  This was tough but it’s what we were doing back at IF and I would be doing it anyways.  After the workout, we sat around and BS’d for a few.  Cool dude, nice place to WOD.  Definitely a fun visit!

  Now I headed about an hour south to meet up with my good friend Leah and see her box, CF Nation (342) in Easton, MD .  It may be a tad out of the way, but definitely the best place in town!  With a little persuasion, I had convinced Leah to do “Grace” with the class.  I even upped the ante and did it at 75#, one handed.  It was a fun race and all the ladies that morning were amazing.  All in all it was great to see my friend, meet her crew and even score some breakfast to catch up with her.  Look forward to seeing you in Feb…with your partner in crime….in Hawaii! 

Continuing on this long day, I found myself in King George County, VA and at BIO CF (343).  Here I met Max, owner of the newly opened box.  Pretty cool place, with some great members.  After a warm up and a movement review we hit the strength portion 3x5 front squats with a 3 sec hold at bottom.  Stayed strong hitting 255 on the last set, then prepped for the WOD.  4rds of (10) 4” deficit pushups, 20 overhead lunges with a 45# plate, and 10 deadlifts at 155 is what we tackled, finishing in 6:35.  BIO was a pretty cool little place with tons of potential.  Keep it up Max


(2/23)  Now I knew this was going to be outta the way but I took my friend Katie up to CF Southern MD (344) in Waldorf, MD .  We didn’t have much of a WOD but had snatches.  Today was just 20m to 1RM Snatch then 20m to 1 RM C&J.  Katie worked with one of the trainers, while I hit 185 and failed 195 on the snatch and hit 255 and failed 275 on the jerk.  Thanks for letting us hop into your Saturday morning fun and I will always remember that if I drop the bar, everyone else has to do burpees!


Next stop Cincinnati....maybe!

Push 511 - A CF Life & Federal Hill

(2/21)  Push 511, ACrossFit Life (339) in Baltimore, MD was a bit hard to find if you were a drop in or new, but it was great time once I found it.  Here I met Anne Marie, owner of 511.  She was a super nice lady and very smart.  After the warm up, we practiced our skill set needed for the WOD then got right after it:  3 rounds of 10 Overhead Squats @ 135 and 50 Double Unders.  This was right up my alley and I smashed it in 4:55.  Overall, I had fun, parking may be an issued depending on the time you are there. Thanks for the fun and enjoy the Kill Cliff!

Still in the mood for a challenge I headed over to the newest box in town, CF Federal Hill (340).  Owner Geo was my friend Christina’s old trainer out in San Diego at CF Mission Gorge, which I hope to hit later this year.  After our warm up, we got into strength portion of 3x5 snatch grip deadlifts.  Starting a bit light, I finished at 225.  Our WOD that was looming was a modification from the 2012 CF open but none the less fun.  15m AMRAP of 150 squats, 90 double unders, and 30 pull ups.  Taking charge of this was one was tough, though 3 people got thru the 30 pull ups and back thru most of the squats (130 for me).  Federal Hill was a great addition to the CF family and should be around in B-more for a long time.

Sorry this is taking so long, I got back to being a real sailor again and I had to do deployments and other "Navy" things like that. More to come, I'm only 69 boxes, and 2 countries behind!

Monday, June 24, 2013

Ephrate, Pneuma, & Duration

                Sometimes life gets crazy and things speed up.  Sometimes it hits the beach and takes a break.  Well mine has been a lot of both.  Now that my ship has settled, I can get back to blogging and a steady ship. 
                (2/19) The trip has officially started and I am on 30 days of transfer leave before heading to my new home in Honolulu, HI.  My first stop had me spending two days with my really good friend Lanita in central PA.  The first box to be visited on the trip was CF Ephrata (336) in Ephrata, PA.  This was a very new box but looked like it had a lot of potential.  We started off going for a deadlift 3RM. Working fairly quickly, I hit a 136(6), 225, 315, 405, 455 for 3 and 495 for 1. After everyone put their weights away we hit a fun workout of the descending ladder type (10-9..3-2-1) with thrusters, pull ups, and dips.  Racing through this I knock it out in 9:18.  Coach Chad was a lil guy but seemed to love what he was doing.  I did get to meet owner Tyler as he was getting the next class ready, he seemed very eager and excited about his venture.  Good Luck to you and your crew Tyler and thanks for everything.   

            (2/20) Up early, we headed over the CF Pneuma (337) in Mechanicsburg, PA.  The studio design had the room split between the rig and the open floor space.  After a good warm up and a little confusion, we discussed the WOD.  A 20m AMRAP of 5 pull ups, 10 hand release push ups and 15 overhead squats with the PVC.  I say confusion because I could not figure out why it was like boot camp all over again and was then told if they were not loud and gave positive responses they would get in trouble.  So as we began the workout, I noticed the pull up bar was super high, even for me.  The women jumping from benches and from lowered J hooks to get to the bar, made me really nervous.  I decided that safety took precedence and did a round helped a few women out and repeated that cycle for the 20m.  It is what it is but I’m glad I chose their safety over me.  I hope they succeed and I hope that they get better as time goes along.  Thanks for having us!

Now it’s time to take a little drive and head out to get a sneak preview of the newest box in the area, CF Duration (338) in Hanover, PA.  Here we met David Stair, head coach and owner of CFD.  Duration was small but very mighty!  Bare bones, no frills, and my kinda place.  After a brief tour and some clowning around with a Kill Cliff 4 pack, we hit the 2012 open WOD 12.5 ascending by threes of thrusters and C2B pull ups.  We had a blast finishing well into the 15rd.  Thanks for letting complete the very 1st WOD in that space, it was an honor.  Look for big things out of CFD, Good Luck!!!
Well fans, deployment is coming next week, intermittent blogging  but 400 is around the corner!

Sunday, May 19, 2013


(2/15) I had travelled passed this area many times during my transition period and never noticed the Keystone Health Club.  Inside this hidden gem is the home of CF KSX (335) in East Pittsburgh, PA.  Here I met Diane, head coach at KSX.  After some warm up, we did some L sit holds for time and then got ready got the workout.  21-15-9 of walking lunges with a 135# barbell alternated with 3-2-1 of 100' sets of burpee broad jumps.  This was a fun WOD right up my alley.  I finished quick and began to cheer on the others, what I didn't know was the GM of KHC was in the class too.  I don't think she liked me too much since I cheered her on when she didn't want to do the burpees and I was a bit loud when she decided that she had had enough and went back to her lunges.  It happens, sorry.  Thanks for a fun afternoon! 

Acernus & CDI

(2/7) After I left my boys at Big Fish, I headed to south to prepare for a competition in Lancaster PA.  Not too far from there is Amish country and CF Acernus (333) in Lebanon, PA. Here we met one of our really good friends and blog regular, Lanita.  I was her partner for the competition, so we figured we could get a little work in before it went down.  After we met the coach, we warmed up on our own and then went over the WOD.  5 rounds of 10 Burpee pull ups, 9 Clusters @ 95#, & 15 KB swings @ 1.5p.  We both finished pretty well ahead of the class (19:05 & 22:10) but not without feeling a bit off.  They began to give me shit for taking my shirt off, they may have been joking, but I was wasn't too sure. The other thing was they told me to do jumping pull ups mid WOD once he realized that I was making them single kipping pull ups after each burpee.  After we cheer everyone to the end we had talked for a few and he was very proud of the fact the "Lebanon Levi" of TV fame was a member there.  I hope you succeed in the small town, I'm glad Lanita was there to make it fun.

After a fun competition where we came in 24th, we celebrated with a good dinner and lots of sleep!  I could not leave town without seeing our friend Lisa and Darren's newest creation, CF CDI (334) in York, PA.  No class, just four friends squatting it out!  Front Squats & Back Squats 5-5-3-3-1-1, no racks, just boxes stacked on top of one another.  They have already moved to a new location, and growing steadily.  Thanks for a a little Sunday Funday and glad to see Lisa get her butt back in the gym. 


Time to get back home before the 30 day road trip begins!

Sunday, May 12, 2013

Root 18 & Big Fish

(2/6) I had decided the night before that I was only doing a single today and taking it easy.  So I got up early and headed over to Root 18 CF (331) in Medina, OH.  I got there right on time, filled out my paperwork and got into the warm up with the class.  Root 18 had a split level, so all of our platforms were on a low level and the rig was up on the higher level.  We had a 4x3 back squat on tap to start the morning.  135-225-275-305 were solid numbers for the crack of dawn.  After our strength portion, we hit up the WOD of 21-15-9 back squats @ 165 & T2B.  This was a fun one, finishing in 5:17, especially with the added measure of running up to the rig every time. I had a good workout and I hope they remember what we talked about.  Keep growing and get after guys! 

(2/7) Now I had to start heading out of Ohio and back to PA.  I did make a promise though to see my boys at CF Big Fish (332) in Erie, PA.  Jim has always had an open invite for me to come workout with his coaching staff and I took him up on it.  We thought long and hard and came up with a 3 round, 3 part, 2 sections a part kinda beast.  NO TIME, DO WORK.  We all partnered up and did 300# yoke carries with 135 squat cleans - Cal Rows with 205# deadlifts - box jumps with squats with pull ups. Max out each in a minute, switch with your partner then rotate stations.  After you did them all a 400m run was in order.  After the last runner was done, a one minute break occurred, on the last round, everyone had a 400.  It sounds like a lot, but it was a lot of fun. Thanks for a great time brother!  Your crew is awesome!!!

Now it was time for me and Buddy to get on down the road.  We had some Amish Mafia CF to get to!  

Crooked River, Ctown, & Cleveland

(2/5) I started my day by traveling north to Crooked River CF (328) in Mayfield Heights, OH.  I really can only say one word: "FRAN" I had walked into Fran day.  We all know how it is, how it sucks.  I PR'd with a 3:19 but only a 4 sec PR.  I had a blast, we were all left gasping for air and wanting more. Thanks for a fun morning!

I took my afternoon drive to Ctown CF (329) in Cleveland, OH.  Here I met an old FaceBook friend and strongman cert partner in Carl Dei.  Carl is the owner of Ctown and a pretty cool dude.  After our warm up we worked on the Shankle complex: 2 heavy shrugs, 1 hang squat clean, and 2 jerks.  135, 165, 185, 205, 235, 245 were solid for never doing this before.  Our wod that day was a 12m EMOM alternating 2 squat snatches at 165 and 6 burpees.  Totally fun and totally taxing post Fran.   Ctown was a blast and Carl was amazing.  Thanks for hosting me and again, I'm sorry about the pink.

Now on my way to my third location, I was looking at my GPS and hit a pothole.  Not any pothole, a Cleveland sized pothole.  I bent my rim, got a flat, no big deal.  Big deal was that there was not a jack to put the donut on.  Then Enterprise had me pay for the tire to get fixed.  Good thing I knew the owner of the local Enterprise so I got my rental free after everything.

I finally made it to CF Cleveland (330) in Rocky River, OH.  Here I met up with an old buddy in Mr. Bill Russell.  I first met him way back around box 90 since he co-owns another local area box.  I told him the story, he laughed a bit and then we got right to work on "Gwen" 15-12-9 of unbroken clean & jerk sets.  I did them all at 135#.  It was fun and something I should have gone heavier with.  I like the new space and happy to see that you had to expand.  Good luck and thanks for being super hospitable to me!  Great seeing you again too.

Well I'm back at it, more to come as soon as I find the time! 

All Heart & Everhard

(2/3/13) This morning led me to meeting CrossFit games competitor Lisa Shiu.  I found myself a little late due to the weather but none the less I made it All Heart CF (326), in Kent, OH. Since I was a little late I missed the time for strength portion of clean and jerks so I just got ready for the WOD on the board.  We had 5rds of 6 C&J @ 165 and 30 double unders.  We all finished strong between 6 and 15 minutes, I think I was around 7 or so.  Overall I had a great time and was gladly welcomed by Lisa and Charlie. Thanks for the great morning and sorry I was late!

After I left AHCF, I headed over to see the NFL Hall of Fame.  As always, I got a little side tracked and found myself at the front door of Everhard CF (327), in Canton, OH.  I met one of the guys I was with from the CF Strongman cert, Corey.  Corey was a coach and an owner here at ECF.  After our group warm up we got into a 3x5 back squat.  I did well hitting 225-175-315-335-345, with 345 being a 3rep PR.  There was also a tabata running & burpee WOD. I forget the due to not writing it down and being a bit overwhelmed lately.  Ken, the other owner did eventually show, I got to see one my other strongman peeps.  Thanks for a great time and I lool forward seeing the expansion you had planned.

So I know this is way late, but vacations can be great and no one wants stuck on a keyboard.  Paradise is great and I'm deploying soon.  I'll have plenty of time to catch up soon, Aloha!!!!!!!!

Thursday, February 28, 2013

Fun Week in Ohio PT1 - Independence, Strongman and Cuyahoga

So I got a week off from work so I headed over to visit my friend Anne and help her out for the week until Ed got home.  This also gave me a great chance to check out a few boxes in the area. 

 (2/1) My first stop of the week would be at CF Independence (324) in Independence, OH.  Here I met Joel Woods, he wasn’t coaching this class, but I did see him when I came into class. Coaches for the day were Scott and Amber I believe.  We started this class off right….with a little friendly 5 minutes of dodge ball. Basic rules applied but with 5 burpees to get back in.  Totally a great way to get the blood flowing!  We had three parts to this class after dodge ball: 3x3 OHS, Snatch EMOM, and “Annie”.  OHS was kept light, 135, 155, & 175.  The snatches were the same weights as the OHS, but a 5m EMOM of 5 @ 135, 5m EMOM of 3 @ 155, & a 5m EMOM of 1 @ 175…oh and if you let go of the bar it was 10 burpees.  This was fun, but time seemed to fly between sets.  As for Annie, I felt her for a few days after, but I got the PR in 5:36.  I had a great time, the predominant class of ladies kicked ass and I had a blast.  CFI had a great space and they seemed to really be having a great time.  Thanks for having me!!


(2/2) I can’t write much….all I can say is that CF Akron hosted one hell of good CF STRONGMAN CERT.  I think I was sore and battered for a few days after!

(2/3)  Sunday is usually a day of rest but not at Cuyahoga CF (325) in Broadview Heights, OH. CCF is inside of Peak Performance.  The area where CF is held has to share airwaves with the spin class, which means that CF usually loses out to some 1980s hair bands or to 1990s dance or hip hop.  Neither which was going to help us take on Fight Gone Bad! Head coach John Collis went over the order of attack for everyone, reviewed some moves and then started the countdown.  FGB ended just as fast as it started, it seemed like those 17 minutes flew by.  After we cleaned up, we called out scores (323) and most everyone ran for the door.  CCF seemed to me like more of a health club that offered a class vice a CF box.  I’m not knocking them by any means, but I believe you need more freedom and choice in your practice.  Thanks for everything, I actually PR’d from the last time I did it. 

The weekend is over, now it time to get serious....

Tuesday, February 26, 2013

El Paso pt 2 - Push West & RKU

(1/19) After a wonderful night of fun, I headed over to PushCF West (322) for a little fun before the day’s activities commence.   It was an early morning WOD here and there were only two of us in class.  Since we were both experienced, we changed up the WOD on the board and tackled “Jackie” instead.  We both went pretty hard hitting it in 7:28 and just under 8.  Since we had some time left in the hour we decided to tackle one more little challenge: 21-15-9 Front Squats @ 135, Burpees and T2B.  This was a little bit longer but we raced through this one as well finishing both under 11min.  Overall PUSH had hours that could satisfy anyone’s needs.  Thanks for pushing us two, I had fun.
(1/20)  Now this is Sunday, Sunday is a day of rest. Well it is unless you are CF R-K-U (323).  These guys were pretty awesome I must say.  All I had to do was send a text and I felt right at home.  Owner and Head Coach Marco made sure that I was properly taken care of from the minute I walked in.  Isaac was the coach for this Sunday and I was not to be disappointed.  We started off with a series of strict presses in sets of 10-9-7-5-3-1-1-1-1 ending out at 175.  Then we went after a cool WOD of 21-15-9 HSPU, KB swings (2p), and T2B.  Since we ran out of 2poods I scaled up to a 3pood and cut the rep schemes to 12-9-6. This may have seemed like taking it easy but it was rough. 3p is no joke!  Everyone at R-K-U was awesome to me, we even traded some bracelets.  I had a blast here and would totally come back the next time I’m in El Paso.  Thanks you so much Marco, Isaac, and the rest of the R-K-U family.

El Paso is done, time to head home and then a week of play time in NE Ohio!

Monday, February 25, 2013

El Paso Pt 1 - El Paso West, Get Lifted, & 915 West


Wow life is flying by and things are stacking up.  Now I’m moving to Hawaii.  I’m taking this night to catch up on life, blogging and whatever else I may need to do.

 (1/17) On a recommendation from my friend Molly, I headed out to El Paso, TX to hangout for the weekend.  She lives on the west side, so it gave me an array of boxes to check out.  My first stop was to CF El PasoWest (318) where I met Ernesto.  It was an off day at CFEP due to the box getting an award that evening.  It must have been big because Ernesto’s new Iphone was blowing up during the warm up and mobility portions of class. We went in to do dumbbell shoulder presses for strength and I showed him how to silence it so he could pay attention to class.  As we finished up the presses, we actually got a different coach so that he could go and attend.  So we got into the workout at hand.  It was a burner of 15 clean and jerks at 135#, 15 push ups, 15 burpees and a 200m run.  I was pretty much a sprint to get and I was happy to finish in just less than 3m.  I think it was an off night and that CFEP wasn’t always that way.  Congrats on the award. 
(1/18)  I hit up a wonder beast of this morning at Get Lifted CF (319).  This was the final workout of the OC Throwdown.  30 Wall Balls, 15 snatches @ 135, 30 WB, 12 snatches @ 155, 30 WB, and 9 snatches at 185 were what I had in front of me.  As I looked at this task, Coach Mike Abeel just smiled and said take it one step at a time and have fun.  I did great until the 185 snatches.  I have not been able to do heavy snatches since I got hurt, but I powered thru them.  I think it was just less than 20m but I did not quit and I finished.  Thanks for the great time.  Your crew seemed to have fun running in the “cold” that morning.  You all were super nice to me and I’m glad I could be comic relief. I would come visit again anytime!

After some time with my friends, I went to visit the ladies of CF 915 West (320).  I say ladies because this is where I met the owner Kim, my trainer Iris, and another trainer Jessika.  All of the ladies were awesome and totally motivating.  I was with two newer members, so there was a lot of explanations and teaching beforehand. Our WOD was an AMRAP of 250m rows, 2p Kettle Bell swings and 155# push presses. It was a totally fun night, even with the 50 burpee cash out for time.  Overall, 915 West was great and I think they will soon rival there East location.  Thanks for the great time, you all were beyond awesome!

Two more WODs before I leave El Paso!!

Thursday, February 14, 2013

Trip TO Nola - HD & Big Easy

(12/28) Now I’ve been home for all of 12 hours, I’ve hopped on a plane and headed south to New Orleans. Like most things, my plans are always a bit sketchy and made up on the fly.  This flight was no different.  I had an exceptionally long (6hr) layover scheduled in Atlanta and I just happened to have a good friend and CrossFitter, Robin Butler, there and she had the day off.  So she came and filled that layover with a WOD at her home box CrossFit HD (313) in Chamblee, GA.  Once again, I was the only guy for this adventure in CrossFitting.  The trainer for the day was a super cool woman named Krissi, really cool and super friendly.  This was going to be an interesting WOD, it started with 4min of burpee box jumps (40), took 2min of rest, then a 4m AMRAP of 20 walking lunges with 95# and 10 hips to rings (1 full rd) then 2min max regular burpees (29).  I think I hate burpees, but I’m getting better at them.  CFHD was a blast and the ladies didn’t beat me up too bad.  I’m super grateful for their hospitality and I would definitely go back!  Thanks you Robin for filling those six hours, now on to NOLA!
I got to NOLA… luggage didn’t……till 5pm the next day!
Once I realized that I didn’t have clothes, I needed to blow off some steam. So I headed over to Big Easy CF (314) in New Orleans, LA.  I met Zack, owner and head trainer there.  We started with a 3-3-3-3 of push jerks. It was a good release finishing around 215.  As I was cleaning up, I realized what was in store for me, 4 rounds of 400m runs and 25 burpees!  Math says that 1 mile and 100 burpees…que the throwing up in your mouth a lil bit.  It actually wasn’t as bad I thought it was going to be, especially the running portion.  I finished strong with a 17:30. I once again hate burpees!  Big Easy isn’t on a beaten path, but it was exactly what I needed!  Thanks for having me Zack. 

OK, tomorrow I keep my promise from a few months ago, Crescent City CF Team WOD, here I come!

Tuesday, February 12, 2013

CF U-Town #318

(1/12/13)  My good friend Kelly was in town and was looking for something different to do today.  So we headed down south a ways to check out one of the newest boxes in the area, CrossFit U-Town (318) in Uniontown, PA.  Here we met Jason Tungate, owner and head coach of CFU.  We were a bit early so we got to see what was in store for us in a few moments.  (3) 6min AMRAPS of a 200m run and max Wall Balls then 6m rest.  This was pretty cool because everyone was racing to get back to the wall.  There were a lot of wall balls done that day and I’m proud to say I hit over 100 in the first set. 104, 89, 85 were my rounds, not too bad.  After class we worked with some people on some skills and then talked for a bit.  CFU has some pretty strong people, all I can tell them is to be patient and not just got lift heavy when you cannot do something.  Thanks for having us! 

Lebanon/MesserFit & FTW

(12/27/12) Time to head home and get ready for my New Years trip to Nola.  Well I can say that I did it again, this time with two stops.  First stop was at CF Lebanon (311) in Lebanon, OH Collin Messer, the owner wasn’t in, but I did meet his brother Kyle Messer.  MesserFit/CFL was a studio style place, with pull up bars coming out of the ceiling.  Here in store for me was something they called “Moon Dog”  Moon Dog was 3 rounds of 30 double unders, 20 pull ups, 10 burpees, 10 deadlifts, and 10 DB snatches.  I actually liked this work out, well except for the burpees.  It was tough to move through when you were doing it by yourself.  Oh well, I finished up in 14:29.  CFL is a bit off the beaten path but I had a great time.  Thanks for having me!


Damn you Columbus, how can I never get through you without stopping?  This time I hit up FTW CF (312) in Columbus, OH.   Here I met Ryan Callahan, he owns and runs the place.  FTW has a very different approach to timing. It was always open gym and he was usually there to train.  You could do what you wanted or do what was on the board.  I did what I wanted and hit my heavy back squat day…yes I love to squat!  5-5-3-3-1-1-1-1-1 was the scheme, hitting 185-225-275-325-345-365-385-and a sketchy 390(PR).  The lift wasn’t pretty but it worked.  I think that FTW has an interesting concept and I’m glad it works for them.  Thanks for letting me come in and get a lift in, great talking with you as well.  Take Care!!

Back to the Burgh I go, then off to Nola! 

New Orleans!!! Crescent City, Launch, & Elmwood

(12/29/12) Well I still have no clothes, good thing I had a clean shirt in my bag!  So I took that bag and headed over to the West Bank to make good on a promise.  Here I found myself at Crescent City CF (315) in Gretna, LA. CCCF treated me like family when I walked in the door.  Very cool and laid back with a whole lotta love.  Literally, I think I have a dozen or so hugs by then end of class.  I first met Lyle T. and David C., they were talking and welcomed me as I walked in.  I then met Marshall C. who was preparing for his workout.  I finally met Ms. Anne T. after she finished up doing what looked to be 1,000 or so walking lunges (400m worth).  After more and more people piled into class, we all finally headed back into the dungeon.  Here we had a massive group warm up.  The girls that were in the lane with me and around me were awesome, they were also pretty booty-ful as they put it.  We then paired off for the fun that was in store for us.  My partner, who’s name I never got, was 17 and never done CF before.  No worries though, he had a good coach.  We started with a team 2K row, then a 200m run, 50 box jumps, 200m run, 50 ball tosses over the pull ups bar, 200m run, 50 K2E, 200m run, and finally 50 burpees.  We worked together, never got too far behind and even took the lead for a few moments.  We finished in 21:57 but more importantly, we had a blast doing it.  I really hope he comes back to CCCF.  After the WOD we played with some stones and hung out and a few of us even went to breakfast after.  CCCF was a blast and more importantly they made it fun.  I did get to spend a few extra hours with Marshall and Anne later in the week as well, seeing the Saints play the Panthers.  Thanks for that.  Overall, the Crescent City family was amazing to me.  I could not have asked for a better time.  If you’re in Nola or even close to it, GO! Do not question me on this one.  Ask Cheryl Parker, she did and loved it! 
(12/31/12)  So on my last workouts of the year, I took Anne’s advice and headed across the causeway and visited CF Launch (316) in Mandeville, LA. The place was uniquely set next to a Curves type gym, in fact I thought that the gaggle of ladies walking the 400m run cul-de-sac were all from CFL.  I was wrong though.  Launch had something fun in store today.  After a creative warm up, that included cart wheels, we hit a 7x1 thruster.  Working up nicely, I hit 195 and then got ready to meet “Helen”.  I had not done her in a while, but was ready for a PR.  Helen is 3rds of a 400m run, 21KB swings and 12 pull ups.  I did it in 9:14 and got a PR by :12 sec.  Everyone here was super nice and they even invited me to their box party that night.  It was totally worth the drive and I would go back without a doubt.  Thanks for having me and thanks for the recommendation.
Well, I was not quite ready to drink yet so I headed to the last place I knew I could get a workout in before the festivities would start, CF Elmwood (317) in Elmwood, LA.  Here I met Laura Netterville, a little spitfire and part of the Crescent City family.  After a warm up and some room rearranging, we tackled an oldie but a good, 11.5. 11.5 was a 20 min AMRAP of 5 power cleans at 145, 10 T2B and 15 Wall Balls.  This was rough but everyone did awesome.  I was happy to have Justin to go at it with. We were really close throughout the entire 20m.  I finished better than the last time I did it but over a round hitting 9rounds and the power cleans.  CFE was fun and Laura was a great person to talk to.  I would recommend CFE to anyone, and if you are really good, there is a drive thru daiquiri place just around the corner! 

Well 2012 ended with me hitting boxes in Hawaii, Virginia, North Carolina, Idaho, Pennsylvania, Ohio, Missouri, Arkansas, Alabama, Mississippi, Washington, Oregon, Maryland, Toronto, Texas, New Mexico, California, West Virginia, Kentucky, and Louisiana.  I hit 115 boxes overall and had a blast doing it.  I met some great people and I hope to meet more as we go along!  Here’s to a great 2012 and an even better 2013!  YOLO!!!!!

Friday, February 1, 2013

Home - Calibrated & Anax

(12/26/12)  Today we got an epic snow storm in Cincinnati.  People could not or would not drive in this crap.  Well I’m not normal people, so I headed out to an open gym session at Calibrated CrossFit (309) in Mason, OH.  I kind of expected this but I was the only one there.  I was given the room and told to play whatever I wanted.  I took to my normal programming that day and hit a 2x20 back squat at 175 & 275.  Then I hit a 5x5 Deadlift 155, 245, 335, 415, & 435.  Finally I hit a 2x20 bench of 115 and 165.  I was kinda bummed I did not get to meet the owner, but I did meet his partner.  They had a program much like we do at home at Integrated Fitness, only with different rooms.  I enjoyed to solitude and the lifts, wish I could have gotten a better feel of the community there.  Oh well, next time!  Thanks for letting my play!

The weather cleared a bit so I headed over to the DMV to get new tags for the Jeep. Too bad it was really close to CrossFit Anax (310) in Cincinnati, OH. I went in and saw the previous class hitting a chipper.  I did not get that luxury though.  The class did their back squat portions and I helped the girls out before I got a slap in the face with the WOD. “HEAVY GRACE” HG is painful no matter how you slice it. 30 Clean and jerks @ 225 is how the game is played.  I was the only one going Rx, so I figured a goal was to just finish it.  I took my time, all 19:59 of it.  I did it, no misses. It was brutal and I was wrecked.  The class was nice, some people cheered on others.  I had a good time at Anax.  It’s not fancy but it gets the job done and I’m glad I made the stop.  I even ran into my friend Sarah’s boss who was hitting the WOD with me. 

Well time to get the tags.  Let’s see what our ride home has in store.

Christmas Eve - Buckeye and Conjugate

(12/24/12)  Like always, I can never just go straight home. So I made my usual stop in Columbus, this time at Buckeye CF (307) in Columbus, OH. Here I met John Lovins & Jason Merrick, owners and trainers at BCF.  After some intros and stretching we started on finding a split jerk number.  Being pretty early and after driving 3 hours, I stopped at 245#.  From this number we took a percentage for use in our WOD.  50 air squats, 10 G2OH 155#, 10 Bar Facing Burpees, 40/8/10. 30/6/10, 20/4/10, 10/2/10.  This was very taxing, 14 min of fun taxing!  John and Jason were always walking the room and being very encouraging to everyone.  BCF had a great atmosphere and everyone I talked to loved to be there.  I had a great time at Buckeye and I would go back without a doubt.  Thanks for having me guys, totally a class act.

Back in the car……Fueled up the body…..where should I go…..home…..


Of course not, I headed over to see my good friends Shane and Laura Sweatt and get a sneak peak at CF Conjugate (308) in Blue Ash, OH.  They were awesome and let me have the whole room to myself while the big boys lifted in the main Sweatt Shop area.  I got to work with some 5-5-3-3-1-1 front squats with a muscle up between each set.  It was fun; I worked up to around 305#. Not a max, but was still good to squat.  The big guys were intrigued with what I was doing; either that or they wanted to look at the idiot on the rings.  I did get one of them to hit their muscle up though.  Laura said they try often but never hit them.  CFC is gonna be awesome! Shane and Laura have made a major investment into the fitness community and I can only see them growing and expanding in no time.  Thanks for always being so nice and generous when I roll in. Love you both!



Christmas time and Rest day….back at it on 12/26!  Hope everyone had happy holidaze!

Thursday, January 31, 2013

Cranberry CrossFit #306

(12/14/12) I took a rest day and ventured somewhere I have only gone once before in my three years of living in Pittsburgh…..Cranberry!  If you know the ‘Burgh, Cranberry is a world away. Here I met Randy, head trainer of CranberryCrossFit (306) in Freedom, PA. After a quick waiver and a stretch, I got to work on a little jerk practice.  The only problem was super low overheads!  I was afraid I was going to hit the ceiling on every jerk!  I worked up to a 245 C&J but then it was time to WOD.  There were only two of us in class, so it made it easy in the small space.  200 double unders then 9-6-3 C2B pull ups and 2p KB swings, then 200 double unders. The C2B was rough due to not having a real spot to use.  I made due and finished in 11:30.  I had a good time and even teased Randy, in good fun, cuz I beat his time.  If you are in the Cranberry area, it is a great place to start your CrossFit experience.  Thanks for the fun!

CrossFit Invigorate #305

(11/24) I took another random Saturday and head a few minutes south to check out a new box in the area.  CrossFit Invigorate (305) in Canonsburg, PA was where I met Lindsey and Mike Hanlon, owners of CFI.  The space was small but had great potential.  We hit a pretty fun workout titled the “Dirty Dozen” which consisted of 25 walking lunges & good mornings, 20 pull ups, box jumps, double unders, pushups, kettle bell swings, ab mat sit ups, air squats, wall balls and 3 rope climbs. We all had a blast and no one quit fighting till they were totally exhausted.  Most of the class actually stayed for the next class and did a 10m AMRAP of 5 pull ups, 10 burpees, and 20 squats.  I had a blast and actually got a chance to know Steve Ringer, a volunteer fireman and potential air force member.  He has big goals and CrossFit is helping him reach them.  Take a chance and visit CFI.  Their energy is infectious and there is a very enjoyable atmosphere.  Thanks for having me. 

TeamBSS, 724, & Morgantown

I know it’s been a while a while but life, school, career, and the holidays all have seemed to get in the way of my blogging.  Quick update, I am getting transferred to Hawaii in a few days, I did move all my thing from Pittsburgh already, got another tattoo, and graduated Columbia Southern University, Cum Laude, since my last blog.  So now I’m gonna do my best to catch up on the 22 boxes I’ve visited since then and do it rather quickly. Here we go!!!


(11/10/12) My bestest friend Ms Susan Mopper decided to pay me a visit before the start of her 2nd year of med school.  I decided to have some fun and show her some boxes she or I had never been too.  First stop was TeamBSS CrossFit (302) in New Middletown, OH. Here I met Shaun and Brandy Schumaker, owners and trainers at TeamBSS.  TeamBSS was more than a CrossFit box, they had a crew that loved “HEAVY” and I was just in time for the strongman intro class.  Actually, I was the only one in the class. Having a little bit of experience, we got right to work “playing” with kegs, axel bars, and log bars. Then we hit some front and back loaded yoke work.  This was all super fun for me.  I did get to stay and help some of their new crossfitters who were transitioning from the power world.  We even did a 440 farmers carry, which just looked bad ass! I have to say that TeamBSS was a great place to “play” and work hard.  There was a totally great atmosphere, awesome people, and a great attitude.  To visit TeamBSS is something you have to mean to do and I recommend meaning to do it with them.  Take a chance, get off the beaten path and have a ball (atlas stone) with them.  Thanks for having me, you guys and girls were awesome!


(11/11/12) Now that Mopper is here, we headed over to see my buddy Dia and her new baby CrossFit 724 (303) in Greensburg, PA.  It was grand opening day and there was a party going on.  Lots of people hitting demo WODs and trial WODs and people just getting work done, it was awesome! The WOD we tackled was a 15m AMRAP of (5) pull ups, (10) 24” Box Jumps, (15) 20# Wall Balls and (20) 70# Kettlebell High Pulls.  It was a lung and shoulder burner but it was more fun encouraging those new athletes taking on these skills for the first time.  Mopper and I both hit around 4 rounds but it really was not about the score.  We had a blast and hope that 724 does well in the community.  Congrats on the new venture!

(11/12/12) From one new box to another, we headed south for Mopper’s first time in the great state of West “BY GOD” Virginia.  My good friend Johnny Layne, opened up his second venture in the CrossFit world, CrossFit Morgantown (304) in Morgantown, WV.   What was super cool is that it was Columbus Day and my favorite WV girl, Meghan E., could join us in the fun.  Johnny had a fun WOD in store for me, hoping that I would have my way with it.  50 Wall Ball buy in and then 3 rounds of 30 double unders, 15 toes 2 bar, and 10 front squats @ 135.  He was correct in his assumption and I finished in just under 8 minutes.   I had a blast cheering on everyone until the last person was complete.  CFM has a great space and some cool people.  Congrats on the new place, I’m super excited for you brother!  This is the new hot spot in Morgantown, if you are close by, it is worth the visit. 


Well that’s 3 of 22.  Here comes some more!  I’m glad I have lots of free time at work now that I am on my way out the door!  Sorry again that it took so long.