Aug 2/3

Well time to head back to Eastern VA, but I figured I would take a little time and see my old friend Chris "PhWedgie" Chrisman and hit a WOD or two...or three for me.

(8/10) So I headed north for Midlothian, VA to tackle what CF Midlo (151) had to offer.  Deadlift were on tap, but since I had them yesterday, I got my choice of anything they had done in the last week or so.  WOD of choice......"Helen"! I hadn't done her in a while, so what the hell.  "Helen" = 3rds of 400m Run, 21 KB Swings @ 1.5p & 12 Pull Ups.  New PR - 9:02!  I was stoked because I've been working on my running a lot more and it's paying off.  Kevin was totally accommodating to me and he had some kick ass girls in there. I'm stoked to stop back in next time around, thanks guys!

Now that I had my first WOD in, it was time for Chris to catch up. He had some stuff to catch up on, so we decided to meet at West End CF (152) in Henrico, VA.  Once Chris stopped getting lost, we got in and found our poison.  Another girl, this time "Christine", was right up my alley. Christine = 3rds of 500m row, 12 BW Deadlifts (205) and 21 box jumps (24") New PR - 10:41! Really, 2 PR's in 2 WODs, I'll take it. Chris wasn't too far behind with a 13min showing.  WECF is a nice hidden gem in Henrico and worth the visit.  Till next time!

Now time to visit Chris's home box, CR RVA (153) in Richmond, VA. We started with some solid mobility into heavy front squats (3x2). Did 225, 275, & 275, not a PR, but the WOD looked like it was gonna be a bear! Speaking of the WOD: 20-19-18....3-2-1 Double Unders and Lateral Burpees over a KB with a 30min cap.  Here was the catch, you had to do doubles, no scaling. As you can imagine some people didn't get to the 15's and some people finished. As for me, I hit the deck for my last burpee @ 30:00, so I took a 30:02.  This was a killer and I was surprised that I had enough left in the tank to finish it.  Thanks RVA for the hospitality. I'll surely come back.

Chris made it thru his first double and I'm glad to see that he has that spark back in him. I hope he can keep it up for our triple next week!

Well after a little bit of a rest, I went up to CF Harrisonburg (154) in Harrisonburg, VA. There I walked into hero Saturday. "Blake" was the Hero of the week and he was a Chief so I had take this one on.  I met Sarah, her husband, and her crew.  Blake = 5 rds of 100ft walking lunges with 45# plate, 30 box jumps, 20 wall balls, and 10 HSPU. The HSPU got the better of me on this day and I finished last at 34:25.  Some daya you have it, some days you don't.  I met some great people on this day and I'm totally making the trip back up whenever possible.  Thanks CFH! You guys rocked!

Well that's 2/3 done. There may be 3/3 plus one at this rate.  Who knows where I'm gonna end up next!



Aug 2011 pt1/3

I'm writing this in three parts. Mainly because I'm away from home for the next 25 or so straight days and that would make for one big ass blog.  So I'll make it in chunks. Not sure where I'll break them up there will be four of them. 

(8/4) So I was about to leave for this crazy trip and I found out that there was a new box in the greater Pittsburgh area.  Like always, I had to go visit!  CrossFit H.A (146) is located on the second floor of the Airport Ice Arena in Moon.  I was a little intrigued when I went up the stairs to see a kettle bell bell class in action.  As I watched the ending, the head trainer, Anthony, came up to me and introduced himself.  He told me I could go warm up whenever I was ready and that we would start as soon as the other class was over.  The class ended up being three of us, so we changed up what was planned and made it a little more fun. The WOD became a 15m EMOM of 5 DL's @ 225, 1 C2B Strict Pull Up and a Sand Bag Shuttle Run.  We all finished the 15 rds, neither of the other two with Rx weight though.  We ended with a few sandbag runs and then cleaned up.  It's still a new box, so give it time. With a few transitions from the KB classes to the CF world, they may just turn into a good box.  Thanks for the good WOD and I'll check back in on you again soon.

Now off to this summer ending trip. I hoped a plane and headed down to VA for what is planned to be a 20 or so day trip.  Goal for Friday was to get all my work done and enjoy the weekend!  Goal Complete! Now for planning every box in a 2 hour radius of my location...
(8/6) 1st stop, CF Blacksburg (147) in Blacksburg, VA.  After meeting some other drop ins, and Neil the trainer that day, we got to work. This also happens to be SuperFit weekend, so we did WOD 3 from that competition. As a team with one man working at a time: 4min Max Thrusters @ 95#; 4min Max C2B Pull ups; 4min Max Burpees. My partner was one of the drop ins and he was legit. Apparently he finished 2nd to Mikko in '09. Our score respectively was 104, 72, & 85 = 261.  This is definitely a good box to visit if your ever in Hokie Country. 

(8/7) Sunday morning we had to run up to Richmond VA to see my work partners family.  Now I don't his family all that well so I had him drop me off at CF Swift (148).  After some intro's, 400m warm up run, and the Burgner Warm Up, it was WOD time! 15min Amrap: 6 snatch grip DL's, 4 Hang Power Snatches, 2 OHS (all at 75#) and 100m sprint. Knocked out 13rds and 1 HPS.  It was a cool box with a good atmosphere. Keith O. might not be able to do everything but he's a smart trainer. Definitely a box to check out in Richmond. 



(8/9) After a good rest day, It was time for a double.  1st up, CF Williamsburg (149) in Williamsburg, VA. After an extensive warm up, we hit the Clean & Jerk portion of our show.  7x1; 135-185-225 and 4 fails at 245.  I cleaned it every time, just couldn't get it overhead.  Oh Well.  Time for MU practice.  10 and done!  Now for a workout where I would seem to suffer, but actually succeeded.  800m Row then 800m run....3-2-1- go! Now I love rowing and hate running.  I actually didn't do to bad though.  6:58 overall.  3 min Row / 3:58 run, it's didn't help that I didn't understand where the 400 turn around was, so I turned around a few times.  Dave M. seemed very professional and very helpful to everyone in the box.  Definitely worth the drive if your ever in the area. 



Now for part two of the day, we took a hour trek down to the Ocean Front area for a little fun at CF Virginia Beach (150) in Va Beach, VA. Now there were some beasts in here. Wendler DL was the strength portion: 5reps @ 315, 3 @ 360 and 7 @ 405.  Not bad at all.  Now the WOD was a bit different. We had 16 people and 15 pull up spots, so we had to be good about sharing.  15-12-9 Db Hang Power Cleans to thruster @ 35# and Pull ups (7:02).  I was playing it safe and staying light since it was my second one today.  The staff there was really good to me, except when I dropped the Db, I don't think they liked that too much.....Sorry Again.  I'll definitely be back! Thanks!!!!

Well that's part one, part two coming soon! I gotta stop and pick up Chris!