DC Area Ups and Downs

I have this great weekend planned out in the DC Area.  I don't know how much of my plan is going to work out but we'll see how things unfold.... Here we go!!!!

(9/30) I crashed at my friends Red's studio apt when I got to town.  Luckily it was close to where I was going in the morning so it was a good choice.  I would soon be at the hotel with one of my big sis's, Rotten, and about 400of our closest friends.  First stop of the day was Balance CF (174) in Washington D.C.  As I finished helping with some back squat demo's for the class, I realized my rental car was "courtesy" towed down two blocks at the cost of $100 and ticketed for $100 bucks too! Most expensive drop in ever!
So the WOD was 5-10-4-20-3-30-2-40-1-50 MU and KB @ 1.5 (6:58) it was a good one, even if I was the only one at Rx.  The trainer was cool, he actually used to own CF Durham.  Sorry I didn't get to see you Dionne.

I stopped by District CF to say hi to Andrew and resident BAD ASS Jenn Jones was there.  I hadn't planned on a WOD but that damn girl is very convincing.  5rds of 5 G2OH / 10 Deadlifts / 15 Wall Balls (165#/20#)  in 10:24.  Damn you Jenn!  Your tired energy is awesome!

I stopped by the hotel to drop off my gear and grab Rotten.  We chatted on the way to CF Adaptation (175) in Arlington, VA.  She checked it out but didn't stay for the WOD.  I met Coach Curtis, played with the dogs, and then got to work. 

Deadlift 1x4 (315, 405, 455, 505) and then we took 70% of that 1RM and did this fun WOD:

305# 15DL, 400m run, 10DL, 400, 5DL, 400 in 8:10

I got beat by a girl doing maybe 1/3 the weight but it was cool, she was good!

After a snack we headed out toward Alexandria, VA.  I dropped Rotten off with our friend Dirty for drinks and then hit up one more WOD at Crossfit Capital Jiu-Jitsu (176) at Capital MMA & Elite fitness.  I was early, so I stretched a lot and then we got to work with a front squat ladder of 6x2, GO HEAVY!!  95-135-185-205-275-285, it was fun to me cuz I love front squats.  Then hit up the WOD: 8min AMRAP of 4FS@ 185 (cleaned from the ground and 8 pull ups.  I cleaned up here, completing 10 rds

Work for the day is done, now it's play time!

(10/1) I missed my WOD at MPH due to over sleeping....DAMN PATRON!

(10/3) Up early to hit CF Capitol Hill (177). 

Patrick, the owner, said I would be taken care of when I got there.  Little did I know we would be at a community center, in a second floor classroom!  No dropping weights here.  There was a good group of 14, including a deaf female athlete who worked at her own pace but was really strong.  We started with a long stretch and warm up and then did an 8 min EMOM of 3-4 Strict Presses @ 95#. It was interesting but very fun.  Then a quick class rearrangement led into a 15min AMRAP of 15 Air Squats and 30sec parallel bar hold.  16rds was clutch and only reached by 2 of us.  Fun times were had and there was even a random photo op in the other room. 

(10/4) I spent the day hanging with PB and Rotten.  They wanted to go to sight seeing in Georgetown and I wanted to WOD.....drop me off ladies and have fun.  The left me at Patriot CF (178) in Alexandria, which was fine by me.  I knew some of the trainers already since they work at Potomac CF as well. After some fun stretching we started a 10min death by of HSPU.  I made it thru 8 +3, which was pretty awesome to me.  Then we started to make preps for our WOD:
5rd: 5 Power Snatches @ 115, 10 Ring Dips, 15 K2E, and a 200m Run.  I finished in 14:20 and felt great after. 

Patriot has a great vibe and a super cool staff.  It's a bit out of the way if your in the city without transportation but with a car it's totally a great place to WOD.

(10/5)  I knew we were leaving in a few hours for Savannah but I had enough time for a quick lunch session at Primal Fitness (179).



It was a pretty liberal place set inside of an old firehouse.  The lunch time coach was super chill and let me get at their strength day aggressively.  5x4 Front Squats all at 275.  Good speed out of the bottom and all solid reps.  Did some accessory work while I was there as well.  Thanked coach for letting me drop in and bounced.  I didn't get to chat as much as I liked to due to an intro/boot camp class but hey, it happens. 

I know this one seems short but sometimes there just isn't much interaction between the trainers and drop-in clients.  Time to get on a train car full of crazies and head down to Savannah GA!  God only knows what is about to happen. 

Fishing and Football

If you haven't figured it out, I took a few travel days off to go thru promotion training.  I'm a Chief Petty Officer in the United States Navy.  I got a fancy new title, LSC(SS) "Navy" Mike and a fancy new uniform. Enough about that though, back to the WODs!

(9/24) I'm back in Charlotte, NC to visit two of my favorite people in the world, Shawn and Gen Caplette.  They have been better than family to me over the last 12 years and I love to go see them from time to time.  I took MEG, another co-worker, with me so that he could go fishing and see some football with us.  I got up a little early to hit a box or two before the fish started to bite. I found myself first at CF Strength (171) early this Saturday morning. This wasn't your normal looking box by no means.  It was attached to another gym but just barely.  It was hard to explain how crazy it was walking in but once you were in, you knew you were home.  Awesome platforms, tons of creativity, and Bostonians made this place what it was. 

Our 1st WOD was 5rds of 15 Wall Balls and 15 Aussie Push Ups (APU are pulling versions of push ups with your body in that plank position) 7:14  I felt alright after so we took on their WOD "STRENGTH" 5rds of 50m sled push and burpees.  This was 5:10 of hell! Fun but Hell!



Tony and Steph DiLiegro were awesome to work with and really know their sh*t, were Sox fans and they are super strong too!  Glad I could make it in, thanks again!

I had some time to kill before I had to be at the dock, so I figured I'd hit up one more box on the way to the dock.  CF Eternal (172) was on my route, so as always why the hell not.  They had planned a park WOD but I wanted to get a pic of the sign for you all.  When I got there I saw some demo work going on and a guy was building a wheel barrow.  Little did I know that it would be my buddy from this years CF Games, and CFE owner, Josh Elmore. I worked with Josh a lot during the games to make sure everything went according to plan for the Masters Athletes.  I also met some of his athletes, family, and even his wife during this visit  I helped a little bit the the cinder block clean up and then took my turn at "Elizabeth" (21-15-9 Power Cleans and Ring Dips (6:15))

It was a quick and dirty but I really had to get my ass to the dock.  I can't wait to see what the place looks like next time I get to visit.  Thanks bro for letting me use your space.  You and the family are good people, next time I'll try and hit the paleo meal night you guys have. 

As for fishing, we caught two fish and got some great sun.  Football was a bit wet to say the least!  At least the Panthers won!

(9/27) I popped back into GSS CF to see my BFF Cheryl and hit a WOD with her.  Air Force WOD (20 Thrusters, SDHP, Push Press, OHS & Front Squats @ 95# every min do 4 burpees) I finished in 6:54 just so I didn't have to do anymore burpees.  Cheryl kicked butt too!

Then I headed over to meet my friends Tony and Steph for a redo.  I say redo because I've been to this box before but it changed affiliate names and now it's called Hybrid CF (173) in Va Beach, which is part of HTC.  We got into the TRX/CF class, which they both love.  Steph beat me on the first half of the WOD which was TRX Cindy (6 Full Rds) but I got her back after the 2min rest though. 8min of 8 TRX Roll ups, 10 Y Squats, and 12 Hami strains (11)



After a bit of horseplay on the rings and bars, we said our goodbyes and I headed back to my hotel for some rest and to get ready for my upcoming adventure to DC.  Just wait for the most expensive box visit ever..........with no drop in fee!

Extended Labor Day Weekend '11

So Labor Day Weekend was a blast! Not only was I on travel again, I got to visit 5 boxes!!

(9/3) I was working in the south again, this time near Raleigh, NC.  It was a special WOD day across the country as we had all banned together to do "31 Heroes" in honor of our fallen brothers of SEAL TEAM 6.  I contacted CFL2 Trainer, 2011 CF Games Teams competitor and all around bad ass chic, Christmas Abbott about hitting up her box, CF Raleigh (166) and helping support this great cause.  She wouldn't be there due to her L1 cert training schedule but I was assured I'd be in good hands.  As I got there they were already starting the WOD demo, announcing heats and partner assignments.  I got Ryan Lowden, a relatively new athlete to CF but full of heart.  Our 31 was modified from the original due to low ceilings but none the less it was brutal and rewarding
"31 Heroes" CFR Mod
31m AMRAP Partner 1 works on AMRAP while Partner 2 runs a 400 with a 30# Db
8 thrusters @ 135
6 strict pull ups
11 box jumps @ 30"
Then switch and carry on rep count. 

Ryan and I got thru 9+ rounds, which was pretty solid work.  We pushed each other hard and I couldn't have asked for a better partner.  Everyone in heat 1 (our heat) cheered on group two as they took on the task at hand.  It was a great atmosphere with solid people and a great feeling of camaraderie.  Definitely check out CFR if your in the area, maybe it'll be Christmas' turn to give you a present..of pain...if your nice!

(9/5) After a solid rest day, I ventured back out to enjoy my Labor Day with some good old fashioned fun. This time I was at CF Local (167) in Chapel Hill, NC.  So, by old fashioned, I mean hard and fast!!! FRAN was on tap for this crew.  There were around 25 members in the box this morning, so we went off in 5 different heats.  I waited to go last with the owner, Chad Edwards, to push him and little did i know he was pretty much a beast and didn't need my help.  3-2-1 GO!!! Fran was over and done with a PR time for me in 3:22.  I got Chad by 2sec but it wasn't about winning, it was about everyone giving it everything they had and getting thru this fun.

Everyone here was really friendly and super welcoming. I even met a friend of local Pittsburgh Crossfit Shutter Bug, Chris Nolan, while I was there.  Definitely a great place to get your WOD on in the Tar Heel State!

Having a bit more time to kill in the morning, I ran over to Kroger and grabbed some grub before what I thought was my next WOD.  I went to CF Exchange (168) in Raleigh, NC to possibly grab one more WOD before heading back to work.  I waited in the parking lot for a bit and then checked my e-mail to find out that they were closed today.  I went to put a flier for "Make It Paleo" in the mailbox and a nice woman came out to greet me.  Sue DeMaria introduced herself and invited me in.  After some chatting, she offered me what I couldn't refuse.....a WOD. how could I pass up a brand new box all to myself.
15m AMRAP of 10 OHS @ 95#, 15 T2B, & 20 DU
I made it thru 5+2 DU which was good since Fran was still fresh on the old CNS.  I even filled out the waiver mid WOD, it was funny cuz she came toward me and I just started telling her info to fill in.  I'm so lucky that I was getting out to hype a great book and she just happened to see me.  MY whole hearted appreciation goes out to Sue and CFE, you ma'am are amazing. RAISE THE BAR!!!

(9/7) Yes my Labor Day weekend carries beyond conventional boundaries, deal with it.  I travelled my ass over to Va Beach and ended up on Dam Neck military base..I got an ID, I'm good.  After a scenic drive of military personnel and sand dunes, I found my way back to the farthest part of the base where they did some marine training.  Here in this small area was where CF Dominance (169) held court.  All outdoors, even the rig.  10Rds of Hand Release Cindy with a C&J of 135 to start each round. 3-2-1 Go meant that 15 soldiers and sailors went to town on the WOD all at once.  This was tougher than it looks I must say.  16:04, not great, but fun.  Everyone was really cool and had to run back to defending the country so I really didn't get to talk to too many people after.  I'm glad I could check it out though, it was cool being back on a base for a change.

Now I couldn't get outta town without trying one more box.  Nansemond CF (170) in Suffolk, VA has less than normal hours and I was there on a not so normal day for me, so what the hell.  I thought I was lost when I got there since it was actually in the garage of Brian Ross, the trainer and owners home.



His garage had everything a box needed, even rings high enough for muscle ups.  After playing cars with lil Brian, a few more people showed up and we got started.  Shoulder mobility was the focus today and we worked extensively on getting things back to where they belonged.  Now it was WOD time: 10 MU, 25 K2E, 15 HSPU, 35 Ring Rows, & 40 Push Ups in 9:44
This was way too much fun and definitely harder than it looked.  Thanks for a great time Brian, if I can ever make another class, I'd love to come back and meet more of your crew.  Keep getting stronger!

Now that was a busy yet fun extended weekend.  Next time, I'm going back to Charlotte and go fishing!

Mother Nature

As always nothing ever goes as planned but hey, that's life.  I had a great week. My co-worker made it in safe and sound from the west coast and now fun was scheduled. 

We headed east toward an area that holds a special place in my heart, Tidewater, VA. As always though, we had to make a quick stop to a new box.  This time it was once again in Richmond, VA but now we were at CF Full Circle (164).  This place seemed pretty cool, it seemed like a multi use place with MMA, jujitsu, and wrestling all going on.  This day was a skill day with Coach Jason Struck so we stretched and got to work on our overhead skills and I mean all of them! 
3-2-1-1 Push Press: 185-205-225-245
3-2-1-1 Push Jerk: 185-205-225-245
5x4 Strict Press: 135

He was really helpful with the few people that were there, very attentive and knowledgeable.  If you have the time, take a chance and check out CFFC. 

So as you know I work in odd places and this week was no different.  I was ready to go and go word there was an accident that would hold me up.  So I waited a day. Next day a Earthquake. Wait another day. Next day Hurricane.  Well this sucked even though the police force where I was at let us use there gym and showers.  After 4 days of waiting, work said bring your asses home.  So following orders, we got shit packed and hit the road. 

8/26 As we were headed home my partner in crime AK said "where's a new box?" This guy loves this 200 box goal almost as much as I do!  We headed west to Charleston, WV and hit CF WV (165). 

After a quick warm up and some bench press skill we got down and dirty with a fun wod:

4rds of 20 Lateral Jumps / 20 Hand Release Push Ups / 10 Thrusters @ 115 (9:47)

I absolutely loved this wod! The crew was totally cool and super supportive of one another.  Coach Rachel was a good trainer and a cool all around chic.  They have a great down and dirty box and they are they only show in town.  If your ever passing that gold dome in WV, know that you are by one of the better boxes in the state.  Beside they have one kick ass logo!

 

Labor day weekend and 31 Heroes WOD report next.  I'm getting there, I promise!