24 Hours in Winston-Salem, NC

I had some time to kill, so I went to visit an old friend in Winston-Salem, NC. unfortunately my friend had a softball game to play and I was never gonna make it to the start.  Fortunately for me there was a box close by their house and it was a perfect place for me to kill time while waiting for them to finish. 

I was lured by the loud music and sound of bumper plates hitting the floor.  I knew I was in the right spot, CF Winston-Salem (161) !  I was greeted by the owner, Bryan, as I walked in.  After a few introductions and a waiver, I got to watch the end of the previous class finishing up some split jerk practice.  I even helped Bryan work on his technique since there is rarely anyone ever there to watch what the coaches are doing and give them pointers.  I needed this practice, so I was excited to jump in to this strength day here at CFWS.  6x1 was the prescription but once again I was all messed up the silly metric system.  My lifts looked like this: Red, Red/Green, Red/Yellow, Red/Blue, Red/Blue+4.6, and Red/Blue+2.3 or 155, 205, 255, 245, 255(f), 250(f).  Not bad overall, I got to work on some fork work which was key. 

After class I got to spend some time chatting about CrossFit and learning about the other boxes in the area.  All in all, this was a positive example of what the community is all about and I'm glad I got to meet Bryan, his crew, and his box.  Thanks CFWS!

Now after a fun night of catching up and Trivial Pursuit, the last thing I really wanted to do was get up and get back to work.  I figured I've had a few hours to play with so I headed over to CrossFit 24/7 (162).  This wasnt' your normal box but a 24/7 fitness facility.  I was the only person in the 7am "class", now normally I'm OK with some individual training but today I felt off.  I was off because the "trainer" left me to do "Cindy" by myself.  He literally went to another room with a personal client and ignored the fact that I was there.  I don't know about you but this is disheartening and unmotivating.  He actually only spoke to me three times during the WOD:

1. "Half way done"
2. "2 minutes left"
3. "Can you please put on your shirt? Your embarrassing the other trainer"

I hate saying this, but if you have to option to hit this affiliate or sleep in, SLEEP IN and find a later class at CFWS or CF Downtown Winston (163). Oh Yeah, did like 13 rounds of "Cindy", like I said uninspired.  So I found a great little restaurant, got some eggs and bacon and then got ready for that later class at CFDW.  CFDW had a cool studio vibe to it.  Multiple lifting platforms and a spacious middle area made this place I wanted to be at.  We warmed up and then did some skill work with OHS finding a 3RM. I did 200# for 3, which isn't all that bad.  Then we took 70% of our 3rm (140) to our wod of 9 OHS/ 18 Pull Ups/ 6 OHS/ 12 Pull Ups/ 3 OHS/ 6 Pull Ups. Killed it in 2:23!!  The trainer actually thought it was too easy and I should have used more weight. I told her that it was her math problem.  All in all it was a good time with good instructional cues and some good take home tips. Thanks again to CFDW for taking care of me on short notice. Check it out if your in the area and don't forget about the restaurant around the corner, it was AWESOME!

So I hit every box in the Winston-Salem area in under 24 hours. It was mostly a great time and a good area for the CF community. 

 
 

The Traveling CrossFitter Cooks: Pumpkin Soup

So I spent the weekend hanging with blogging and foodie sensations Diane Sanfilippo from Balanced Bites and Bill Staley and Hayley Mason from the Primal Palate.  Being in their world sounds like this....click, click, click, chomp, chomp, chomp, ZZZzzz, ZZZzzz, & ZZZzzz.  You had to be there but it's totally true and I loved it.  I learned a lot about presentation, photography, and even the business side of Make It Paleo, the newest and best Paleo Cookbook on the market.  So after this weekend of awesomeness, I got inspired so here goes my first soup attempt.

Pumpkin Soup

1 med pumpkin, cut in half and seeded

1 qt gluten free chicken broth

½ cup coconut milk

½ med sweet onion chopped

1 tsp pumpkin spice

1 tsp cinnamon

1 tsp salt

1 tbs coconut oil

16oz organic pumpkin pie filler

 1.       Preheat oven to 450. Place halved pumpkin in a glass dish with about 1in water. Steam pumpkin for about 45-55 min. You should be able to poke thru the skin of the pumpkin fairly easy when it’s ready.  Remove from over.  Scrap insides of pumpkin from skin and place into food processer or mixer and puree it.

2.       Sauté the onion with the coconut oil
3.       Place chicken broth, coconut milk, cinnamon, salt, pumpkin spice, and sautéd onion into larger pan and let simmer
4.       Add the pumpkin puree and pie filler to broth mixture
5.       Let cook on medium for about 30 min
6.       Serve!

Tip 1: add crushed walnuts for texture and perfect secondary flavor

Tip 2: if you can’t make puree, add the pumpkin scrapings to the broth mixture and use the mixer on it.  Be careful, this could get a little messy
Tip 3: microwaving the pumpkin halves will reduce the prep time. Microwave each half for 10 min each or until insides are soft

Serves 6-8
TC version of the MIP difficulty scale – 1 whisk


I hope you enjoy it!
Thanks again to Diane, Bill, and Hayley for the inspiration.  I won't be a paleo blogger but just another adoring fan.

Aug 3/3 but need 4/4

OK...OK....OK
I know I'm a little behind but damn, my schedule is tighter that a sock monkeys ass frozen in a block of ice.  Wait for that visual....GOT IT?....GOOD!

8/14 - I headed down to CF Durham (155) in Durham, NC for a little Sunday action with the Lumberjack 20.  L20 consists of 20 reps of 275# Deadlifts, 2p KB Swings, 115# OH Squats, Burpees, C2B Pull Ups, 24" Box Jumps and 40# DB Squat Cleans with 400m runs after each round. I finished in 26:16, Fun Times! Coach Doug was really encouraging and explained the moves so that everyone could understand them. I had a blast in my short time there and is a gym definitely worth visiting again. 

8/16 - Since I was back in Tidewater, I figured I get a box or two in. 1st stop was Compound CF (156) in Chesapeake, VA.  Raw and Loud was what I walked into and I liked it. The WOD was a little different, even for me! 200 DU then 4 Rds of 5 Burpees Power Cleans @ 155 & 30 T2B then 200 DU. Forearms, hands, and shoulders = CRUSHED! Finished in 32:25 which was pretty damn good overall.  All ages were in this class and I mean 21 to 65.  It was great to see so much work getting done by everyone! I can't remember who was teaching but I do remember Stephanie, she is a trainer there and a beast to WOD with. 

2nd stop on this trip was to Clique CF (158) in Va Beach, VA.  This trip was unlike most as in I didn't meet the trainer due to another engagement but I did meet one of his long time members Deany Dormer. She let me do whatever I wanted so I hit a Death By WOD. DB SDHP (75#) and Ball Slams (20#). I made it thru 9 rounds, may have had more in me but my hands we tore open from all the T2B not too long ago.  I did get to earn my purple by doing (25) 30" box jumps in under a min. Maybe next time I'll get to meet you Mr. Bennett. 

8/17 - TRIPLET DAY! My old friend Chris was enjoying his last free week before he had to go back to school. So what do you do on a completely open day where WODing is your only option...WOD...A LOT!   1st stop was CF Forward (159) in Spotsylvania, VA. This was their last week in Coach Lindsay's garage, we loved the garage, and we were so glad to get to WOD there.  After some bench press work, we hit our WOD of 1 rd FGB...Balls Out!  I got a 135, not the greatest but it was fun!  Thanks Coach Lindsay and I can't wait to see the new box!



WOD 2 was more of a long term promise visit to Lisa Quinn at CF Spotsy (159) in Spotsylvania, VA.  Lisa was an intern at my L1 and I was her judge at the 2011 Games.  After some big hugs and catching up we hit some strict presses then the WOD of 3Rds 21 Front Squats @ 95#, 30 Sec Handstand hold, 25 GHD Sit Ups, & 30 Sec Hold again.  This was a blast!! Big props to Sheena Phelps who made this WOD a race and a battle! Leg fighting holding HS is fun.  Finished in 11:26 and finished their MAN test in :46 sec.  I had more fun that should be allowed but on to more.  Thanks again for this one Lisa, it was spectacular!  GO HERE IF EVER IN THE SPOTSY AREA...WELL WORTH IT!

For the third and final WOD today we hit up RARE CF (160) in Fredericksburg, VA. I hate to say it but this was unfortunately the least memorable of the day.  21-15-9 DB Burpee DL, Pull ups and Box Jumps.  Blew thru in 9:56 and then we were pretty much out the door.  It was a descent place, must have been a bit off that night though.  Oh Well, it was fun and it was it for the day.

Well that's is for now...more to come soon