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

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!

2011 Reebok CF Games!

That's right folks, I was there 1st hand for the second year in a row!  Let me tell you that this year was even bigger than last.  But before I get to my games experience, I had to get a WOD or two in...DUH!
This time I had 2 of my 3 favorite people in the world, especially in CF, with me to tear things up with.  Susanna Mopper (HERE!), Rick Sinclair (PRESENT!) and Laurie Lawrence (Excused Absence) are the three just in case you were wondering.  We hit CF 360 (143) in Long Beach, CA where we ran into my 2010 games judging partner, "Moose", who just happened to be a trainer there.  The class had McGhee on tap, which Susan tackled like a pro with over 10 Rds finished at Rx weights.  Rick and I had a bit of a tune up for him before his games debut with a 15min AMRAP of 10 OHS @ 75/85 and 5 HSPU/Release Push Ups after rd 4 for Rick.  I cut Rick off at 10rds and I finished up at 11.  We all had a blast being in the same box together and I'm sure these two have no idea how much it actually meant to me.  Thanks 360 for letting us do what we needed to do and get some work done.  Your guys were great!

Myself, Rick, Susan, & Moose

(7/28) While after having a great dinner (with dessert) at the Brazilian steakhouse, I was sure that none of us were moving anytime soon.  So I had to be the one to get up at the crack of dawn and head over to CF Long Beach (144) to work off the meat babies.  I met Carlos when I got there, seemed pretty cool and attentive to the class.  We did Turkish Get Ups for the days skill, so I hoped right in and got to work.  5x1 on both arms was the scheme so I did 44, 53, 70, 88, and 93 with those last 2 on the women's barbell.  I did drop the 1st 93 attempt on my toe if anyone was wondering, but it went up on the second attempt.  As for the WOD we hit a 10min Cindy, Got thru 11 which was good for me.

A great time was had and I'm glad the meat baby left soon after! Thanks CFLB.

Now for the 2011 Reebok CF Games! This was my second year judging and it was even better than last year..I think. I missed most of the elite events. I missed all the team events except the finals. There was one thing that I saw and am so glad that I didn't miss a minute of the action and that was the Masters.  These were some of the most humble and amazing folks I've ever met.  They were all just happy to be there and get a true games experience.   I could go on for hours on how amazing they were but I won't.  I'll just pick a few peoples performances that stood out to me:

•  Rick Sinclair, who is one of my best CF friends, made me one of the proudest friends ever.
• Scott DeTore, you are one compact BEAST! I'm so glad I had you and could push you!
• Kathy Miller, my foot is still hurt weeks later but you came back on the WOD and did me proud.
• Janice Spray, you broke that damn nickel!
• Barbara Sessa, I so <3 you!
• Brain Curley, you don't need to squat but it looked great!
• Lynne Knapman, I'm holding you to that trip to Sydney.  Orange shoes rule!

To everyone else, you were amazing and like I said, I could go on for hours! This was my 2011 Reebok CF games and I wouldn't have had it any other way.

Now before I leave Cali, I got to have a one last meal with Christianne, Rick, Gabe, and Susan.  A meat fest to end all meat fests!  Big Belly only has one thing he wants to do...one last LA WOD.  So while the Sinclair Family headed for the beach, Susan and I headed for Huntington Beach and CF Surf City(145). We met Melissa as she was finishing up the prior class and did the usual waiver thing.  After an intense warm up, we hit one hell of a WOD: 12-9-6 of Clean & Jerks @ 135 and Muscle Ups! If your a math major, it's 3 and 3 short of GRACE and 30 for time.  It started off good, got worse, and finally ended.  This one kicked my ass a bit.  I finished though and that was the point. 20:25 is better than a DNF. Did some shopping and thanked Melissa again.  If your looking for a good ass kickin' from an Ohio Girl (I still love me some Ohio), hit up CF Surf City. You won't be disappointed!

All that was left was a shower, to finish packing, drive to LAX, find a great lunch at McCormicks and Schmidts, and get a bit of great news.  I ended this trip with finding out that I was selected to the rank of Logistics Specialist (Submarines) Chief Petty Officer, United States Navy.  After 2 wonderful celebratory shots with Susan, I headed back on my long journey back to Pittsburgh...if only for a few days before I have to hit the road again.  Here's to one hell of a trip with great friends!

Home Before the Long Haul

(7/15) When I came into work today, I was told to get ready to be away from home for the entire month of August. They also told me that they would be gone all next week and I had the fort.  I had been gone most of the month already with trips and training and really wasn't looking for to being in the office much.  After two days in the office, I looked on the main site, made a plan, and took off the rest of the week. As I made my way home, I had to call the same fun people in Columbus to break up the monotony of my trip.  I called my good friend Karen for lunch, lunch became lawn mowing, and then came a sleep over in Cow Town. 
(7/21) The lawn was mowed, I took a nap, and then headed over to Columbus CF (137) in Hilliard, OH.  I quickly met a bunch of the athletes and got right into the warm up.  After the warm up we were already a sweaty mess with NO relief in sight.  The WOD was a Nasty 20min AMRAP of (7each) 2p KB Swings, K2E, and Push Ups.  I made it thru 12 rounds as time expired.  I actually left a puddle under my chair as I sat and cooled off after class. Thanks for a good time, had a blast CF OKM.

(7/22) Up early as always and off to another box. This time I was up and ready for a little fun at Friendship CF (138) in Columbus, OH.  Great skill with max OHS @ 95#, 30 sec on 60 off for 4 rounds.
I got 101 reps which was great for me. Wasn't up to "Diane" though due to tweaking my back with HEAVY weight at home on Monday. I tried, made it thru round1 but that was enough for me.  For a young box, they have tons of potential and a great coach.  Keep up the good work FCF!

After a good breakfast and an one in a million chance run into of a girl I was in 5th grade and high school with, I headed off toward Cincy to see the folks. Well, not exactly...i passed their exit and headed off to Triple Crown CF (139) in Walton, KY. When I walked in I saw a familiar face in Dustin Winterhalt.  He was at CF Nasti back in the day when I visited there a time or two.  I was free to do what I wanted, so I made up one of my own.  50 DU, 25 KB Swings, 5 Muscle Ups, 30/15/3, 10/15/1.  It was a shoulder burner and I actually got stuck on the last MU. Took like 5 min for the last MU. BLAH!!!! Sucked but I finished. I turned off the clock at around 11 min.  Thanks for letting have a little fun Dustin, sorry I couldn't make the SEAL Fit WOD on Sunday.  I do want a pair of the TCCF fight shorts when I come back D!  See ya again soon.

(7/23) Up early again, this time to travel off the beaten path, about 2 hours north, to CF Crave (140) in Celina, OH. Quick side note, Ashley the owner if high school friends with CF Warrenton owner Crystal. They went all high school girl on me when they found out. Small ass CF world we have.  Anyways, the WOD was Teams of 2: 1 person working at a time 50 Wall Balls then 4 Rds of 20 Front Squats 115, 40 DB Snatches 35, 60 Jumping Pull Ups then 50 Wall Balls. My partner did pretty good, we finished second overall.  Fast behind us was a pregnant Ashley.  This was a lot of fun and I'm glad I got to hang around and just chat with Ashley after class.  If I'm ever back in Celina, I'll certain;y be back.  If your ever in the area, take the time and check out Crave! 

(7/25) Early Monday I headed home toward the 'burg. I figured I check out a box or two in the morning.  1st stop was i40 CF (141) in Delaware, OH.  No one showed.  I made a WOD in the parking lot.  Building run and 25 squats, 4 Rds.  Lots of excuses and story but long story short. i40 CF is now dead and should be renamed to CF Ironclad eventually.  Enough said, wait for the change.....

Needless to say I had a bitter taste to start the day, but I decided to take the high road home and head to Hinckley, OH and visit CF Spirit (142). I met Mel, the owner, and introduced myself to the class.  Once again it was mostly women, but I get used to that when I hit the mid morning WOD's.  The WOD looked fun, 5-10-15-20 of Deadlifts @ 225, Push Ups, Pull Ups and 45# DB Push Press.  I faired pretty well doing it in 9:55.  I saw some awesome girls in the class including a first unassisted pull up.  I had so much fun that I actually was invited to stick around and help out in the next class.  Fun all around and I was happy I made this trip.  Next time I'm in the area, I will totally be back to tear it up with the Spirit crew. 

Well I'm off to the 2011 Reebok CrossFit Games and my 2nd year of judging amazing athletes.  I wonder what lucky person is gonna be my partner in crime!