Saturday Drive to Erie, PA

3/10 
So I needed to get out of the 'burgh for a day, so I called up Mari P and we headed up to visit our friends at CF FBO (222) in Erie, PA.  After we went across the tracks and down some streets that ended, we finally got there.  Our friend Amanda Watkins lives 5 minutes away and was 40 minutes late, so she missed the team workout Lumpy had in store for us.  So we drew chips from my hat for partners, Mari was with Erin and I was with Zack.  After the demo, we got started on this monster WOD of:

2000m Row

20 C2B Pull Ups

30 Box Jumps

40 SDHP w/1.5p KB

50 V Ups

60 Supermans

70 Laterall Jumps

80 Air Squats

90 Double Unders

100 Partner Med Ball Tosses

and a 2000m Row

This WOD had a few stipulations though: 400m row, switch, 400m, then finish how you want,  1 person works at a time, and if you dropped the med ball it was 5 burpees right then. 

Zack finished the last 600m of the row....I took out the pull ups....split the jumps, SDHP, and V ups....crushed the supermans and the lateral jumps.....air squats were even....Zack no like Doubles so I took most of those except for a few tuck jump subs.....no drops.....Zack pull his ass off on the row.  we finished in 31:57, Mari and Erin was just around 40m.  It was a crusher and I'm glad we made the trip. 

We actually had so much fun, we stayed around and cheered on their go at Games Wod 12.3.  Thanks for having us Lumpy, we surely will be back.  If your in the Erie area, go see the Animals!

The Arnold Classic 2012

This is one crazy event, I was actually a bit overwhelmed by all the giant traps, tri's, heels, and paint.  I've never been here before and I guess I didn't expect all this.  The expo floor was nuts with people pan handling products and little competitions. After a relatively quick pass thru the floor, I found my way out and over to the Olympic lifters.  Pure skill and power was awesome to watch, just wished I wouldn't had missed my good friend Gwen Sisto lift on Sunday night.  So Friday was quick and I headed out to see friends, but I'd be back for some Saturday afternoon fun. 

I said afternoon because of a lil fun was to be had at Always Forward CF (221) in Granville, OH.  It was a little tucked away, but I found it!  So after a quick waiver and introduction to Coach's Traci and Dianne , we got right to work with "The Other Total".  A 1RM of an Overhead Squat, a Power Clean, and a Bench Press.  So we round and round with each lift and ended with a 240 OHS (PR), a 265 Clean (Tied PR), and a 250 Bench (PR).  Each lift was awesome and totally surprising.  Everyone I worked with did amazing and I'm thankful to have gotten to work with you guys! 

I did get a chance to meet the owner, Craig, since he was teaching the next class.  I had a great time a AFCF and I'm sorry I moved the mat.  Thanks for having me, it was a great time!

Now back to the Arnold!!!!!

I watched some great athletes tackle Games Wod 12.2. Bailey, Froning, Fory, Uranker, Ackenwalde, Akinwale, Clever, Foucher, and the list goes on and on.  Atheltes that you may not know as well 

like Jim Crowell, Jay Younger, Brain Yoak, Toni West and more also performed their hearts out for the crowds.  Great job to everyone!!!  I also to hang with some good friends like Jess Hofherr, CF FBO, Rich James, "Moose", and made a few new ones in Kristen, Pam and Portsmouth Barbell.  I even got to do a one handed attempt at 12.2 (30reps) with Kristen Clever and a 10 rep BW thruster contest with Rob Orlando and some of CrossFit's top athletes, I had the most weight at 215, thanks ROB! I had a blast a felt super at home around everyone.  If you were there, it was great seeing you, if not you missed out!  Here's some pics, go next year!

Elizabeth Akinwale and Me

Jay Younger about to kill it!

Toni West

One handed Snatches!

Going places

So I decided against my better judgement and headed south to somewhere I've actually never been in life...ARKANSAS!!!!  I could give you a million reasons why I never made it to Arkansas, but I don't really have a good one.

It was getting dark as I got there, but sparks were about to fly, LITERALLY!!!!!!!!  I made to CF Natural State (218) in Jonesboro, AR just as the previous class was finishing up.  I met Coach Bryan when I got there and we chatted while we warmed up.  Pretty cool dude, really inviting place.  The WOD wasn't long by any means but it was fun.  3 rds of 50m sled pulls with 90# & 5 or 6 (depending on tire) flip and jumps.  Each round was separate, so that the other heat could go at the same time, which was cool cuz you could put everything into each round.  I said sparks were flying and they were from the metal sled on the pavement!  It's hard to explain but there was a turn, a turn around and a turn in the runs which made for crazy side step sprints and wide turning sleds!  Super fun wod with (2) 6 flips and (1) 5 flip, I'll take it.  We also found out 12.1 and did a few practice reps.  I know it wasn't a crazy wod, but this box was super inviting and totally worth the drive.  Thanks for having me!

I headed off into the darkness toward Memphis, called up my buddy CJ and found some Memphis BBQ.  Few shots of tequila back at the house and then shower and bed.  Up early for what was about to be a long ass day!!

I got up super early and headed 15 min south to Desoto CF (219) in Southaven, MS. This was a pretty good sized class for 6am, but hey, I'm used to it.  We did some strict pressing (I know, I just did it the other day) but got 175x3 today.  Then we were divided up, then sent on our way for "Tailpipe" 3 rds of 250m, while your partner stands behind you in the rack position with 2, 1.5p Kettlebells.  Each person has to row 3x!  I don't remember my partners name, but I know it was a race to the finish with us and the team to our left.  I think we beat them by 4 sec and finished overall in 6:08.  I did get to hang and talk for a bit, which was cool.  Overall good time and definitely worth the jump to Mississippi for a lil fun.  Thanks!!!

I said this was gonna be a long ass day!  I headed east toward 'Bama (ROLL TIDE!)  in search of a box to cross AL off the states list.  After a brief stop at Waffle House for some steak, eggs and bacon and a pass thru the town where they make bumper plates, I made it to Florence, AL and home of CF Shoals (220).  This place had it's own facility to include a 200m track, awesome!! After some basics, Brad showed us the wod and we got set up.  21 Deadlifts at BW (did 225), 200m farmer carry with 15# plates (pinching, no grab or fingers in holes), 15 DL / 400m, 9 DL / 600m.  It was so nice there that it was a pleasure going outside.  Finished up in 12:45 which was pretty good.  Class was small but it was 12:45.  Totally an out of the way, nothing is TOO loud for the neighbors, kinda place which totally made it worth it.  Thanks B for the hook up and I hope to get my back back soon :)

Yes, I was that guy who left there WOD bag at a gym in Alabama.  If I'm ever back in UA (Upper Alabama) I'm totally coming back! 

So here's why else this was a really long day... I went to Huntsville to meet up with Tyler, who I'd hadn't seen since he got out of the Navy. Talked and caught up for a hour or so. 





Drove to Chattanooga to do WOD 3, but forgot the time difference and was late by an hour, kept driving thru to Knoxville, missed some friends there because of Gall Stones, and then kept driving all the way to BFE VA by 2230/2300.  Up early to see the Gorge in WV, lunch with Meghan and her friend in Fairmont, then home for a nap and 12.1.  All in all, I had a great few days.  Till the next time.  

St Charles, MO.....the burbs!

After visiting the folks and a few friends back home in Cincinnati, I headed west to surprise my friend Rochelle Thayer.  Ro, as I call her, was one of my co-judges at the 2010 CrossFit Games.  I didn't tell her I was coming, I just dropped into her box unannounced!  CF TNT (216) in St. Charles, MO.  To say the least, Ro was shocked when I walked in the door.  It was good seeing her and her lil baby, Strong.  She waisted no time getting me in and getting ready for the WOD.  In preps for 12.1, I wanted to not kill myself, so I lightened the load for "Elizabeth".  Did an 11:30 with squat cleans at 95#.  Wasn't going super fast, but got the blood flowing.  I had so much fun with Ro, Jill, Jeff, and the rest of the crew from TNT, that I stayed in town for 3 days! 

I went over to CF St. Louis and got a make up pic from early in my travels and then headed over to CF St. Charles (217) in St Charles, MO to check them out.   No I hate giving bad reviews and maybe I caught them on an off day, but I wasn't thrilled.  There was no actually trainer, just a guy who was in charge that night.  Movements weren't explained and there were way too many people in such a small space.  I worked with 2 guys during the skill set of 2reps for 7 rds of strict presses so they could get there form down, but no one else seemed interested in helping anyone. People asked me a few times if they were doing it right.  I did the lifts 75, 95, 115, 125, 145, 165, & 175.  I stayed with my partners and didn't go but one round past their capacity.  As for the WOD it was chaos! 400m run, followed by a bunch of 15 rep exercise for 2 rounds.  I've never felt unsafe to do a workout until now.  People were dropping bars without covering them while people were of the ground doing burpees.  The biggest thing that honestly stood out was when a woman said she was a trainer there, made a guy move from finishing his double unders cuz he was in her way.  All she had to do was use the other side of the bar and there would have been enough room.  I hope this was just a one time thing and I hope they are usually better but it wasn't worth my drive.  Sorry

I hung out at TNT for another day, taught an intro, taught a regular class, and even fixed a few things around the box.  I even got in a "Pregnant WOD" as we called it.  30m EMOM of 3 jumping pull ups, 6 bar push ups, and 9 air squats.  It was supposed to be "Chelsea" but the open was the next day and I didn't want to tear just in case there was pull ups.... (Buck Furpees!)All in all the TNT was a great time with a great family atmosphere.  I can't wait til I go back and visit a few more boxes in the area and see my friends again.  You were awesome TNT and I'm super grateful. 

Stong and I... I bought him that onezy before he was born! 

Beginning of a Fun Trip

                 Another fun road trip, another awesome box visited.  This stop was at MTM CF (215) in North Canton, OH.  Now I have been to the area before but MTM wasn't around then.  We had a fun warm up with some ball tosses and some pipe balancing.  Very different but very awesome.  I actually loved this WOD.....both parts of it!  Part 1, Death By Power Cleans as a Team.  So I do one, my partner does one during the 1st min, 2 & 2 etc.  We made it up to 12 rd plus 24 reps then took a 1 min break and hit Death by Pull Ups as a Team starting at 5!  We got thru 13 here.  My partner was a beast!  Everyone here was super fun and Coach D Mac was super awesome.  This box was super fun and well worth passing up a few others to visit here.  Thanks for having me!!!

New Kids On The Block pt1

As you can expect, CrossFit is blowing up around country, around the world, and even around the Pittsburgh area. 

(1/20) I looked for one of the new boxes to hit in the 'burgh and I came up short on my 1st attempt.  So i did whatever any good CrossFitter would do....find another box!  My good buddy, Blake Shaub, was planning on a big grand opening next Saturday but he was in and working out. So I figured I join him at CF Iron City (213) in Pittsburgh, PA. We hit a fun WOD of 2K row and 200 Double Unders.  7:29 off the rower and 13:11 overall. Can't wait to see that rig and see you kick ass in the future. Your crew and coaches are awesome!



(1/28) It was Saturday morning and I love hoping in a car and going.  So I called up Liz and told her it was time to visit a new box!  So we headed out to CF Supernova (214) in Irwin, PA. We met up with Kevin Schmitt and did a little warm up before hitting our 5rd of 5 Pull Ups, 5 Wall Balls, 5 High Pulls and 5 Thrusters @ 95#.  Things took a little long due to sharing the 95# bar but still finished under 7min.  Thanks for the fun and a great meeting you Kevin.  I'm sure I'll see you again soon!

Well there is one more new kid in the area and rumor has it one or two have resurfaced.  We shall see soon enough!!!

Changes in style

So with a new year comes a new way of writing my blog.  So I don't get bogged down and behind again, I'm going meat and vegi's on that ass.  What we did, who we were, how the box was and how I like it. Gonna make this a little easier to read, rather than a novel. So here we go!

(1/10) Back in the Virginia Beach area, so I hit up CF Seven Cities (208) in Portsmouth, VA.  This was on the 2nd floor of a MMA gym.  Work was getting done in every corner of this place!  20m AMRAP of 10 OHS @ 95, 10 Bar Facing Burpees and 10 Sit Ups.  I got thru almost 9 rounds which was pretty brutal.  Great people and smart coaches.  Keep at it guys, see ya again soon!

(1/11) Up early to hit Valiant CF (209) in Va Beach, VA. This was a pretty place for being the new kid on the block. Great location!  Sweet lil 20m AMRAP of 2 MU, 8 KB Swings and 10 Sit Ups.  I was the only one who had muscle ups but that was OK.  I demo'd what they looked like since the trainer Lou was coming off a bum wing.  I hope you guys succeed and do great things! I had a great time!

More fun that night visiting my buddy Kevin and his new box, Rife CF (210) in Va Beach, VA. What can I say, Snatch grip deadlift @ 245 on a 4in deficit and max squat snatches @ 135 in 5min (29).  Killer work! Glad to see the old GSS has found a new home.  Everything happens for a reason and I'm glad your still kicking ass. 

(1/12) One last night in the area, so I headed down to Outer Banks CF (211) in Kill Devil Hills, NC.  It was an about a hour and some change away so I was expecting good things and I got them.  We hit a quick run and the a fun 5 rds of 250m row, 20 KB High pulls and 20 wall balls. Finished in around 11:15 but that wasn't the fun.  One of the members was having a birthday so the end of our class and the start of the next class was 28 Birthday Burpees!!!! Total fun and a great group of people.

(1/18) Back in Idaho, I ventured down to The Gate CF (212) in Pocatello, ID.  A newer box, great attitude though.  Amazing people and awesome trainers!  Wish I could come back and work with these guys.  Thanks for having me....I almost didn't leave.  Strength was 3x5 of Push Press 155/185/225. The WOD was 5m AMRAP of 185 Squat C&J 3min rest 5m AMRAP of 185 Squat C&J  21 in Rd 1 and 11 in Rd 2.  Killer time and I hope I can get back there!!!

Well there goes my attempt at a quick blog.  Hope it goes better the second time around.  Till I get back on the road again.....