Crossfit Battalion, Atlanta, GA

Total butt kicker at Crossfit Battalion (www.CrossfitBattalion.com) in Atlanta on April 25. Trained with a great group. So many Crossfits to choose from in Atlanta, glad I chose to train with the Battalion crew! WOD was the 2012 Southeast Regional Individual WOD 2 2000 meter run or row (I ran) 50 alternating one legged squats 30 power cleans (Rx 225) or 70% of your max power clean (155 for me) time 17:18 Just when we thought we were done, Kyle had a couple finishers for us: 1. Jumping Tabata air squats (20 seconds on, 10 seconds off - 8 rounds) wait 5 seconds 2. Tabata sprints (sprint 20 seconds, rest 10 seconds - 8 rounds) Thanks Kyle for a great workout. I will feel this for days I am sure.

NorCal Crossfit, San Jose, CA

Was able to visit Kalipa's new box in San Jose today. (www.CFnorcal.com) I saw a couple familiar faces, but man so many new Crossfitters. New facility is huge, but still the same awesome coaching and feel.
Started with some skill work
- Bar Muscle ups (got my first one tonight!)
- L Sits
- Skin the Cat
- Hand stand Walks
WOD was:
- 10 SDHP
- 2 Bar Muscle ups (sub CTB Pullups)
- 10 walking lundges
- 10 box jumps
- 10 walking lundges
5 Rounds - 9:12
FYI - new girl's shirts are amazing. I bought 4 for the girls back at Level 10. (http://norcalcfgear.com/)

Crossfit Richardson, Richardson, TX

Great to get back to Crossfit Richardson (www.crossfitrichardson) and see John again. Always difficult programming this time of year with the open workouts going on. Good WOD tonight that I hope does not make me too sore for WOD 12.4 on Thursday.
3 - 3 min AMRAP's
3 deadlift at 225lbs
3 box jumps
1 min rest
3 strict press at 95lbs
3 strict pullups
1 min rest
max double unders in 3 min

Crossfit Milpitas, Milpitas, CA

A great friend of the family (Melia O'quinn)is now coaching at Crossfit Milpitas (www.crossfitmilpitas.com) I went by on March 2 for an early morning WOD. Always fun having a friend in your face telling you to pick up the dang bar! Love ya Melia!
WOD:
9 Push Press (135/95)
9 Pullups
9 KB Swings (53/35)
9 Pushups
5 rounds - 10:51

Crossfit Open - WOD2 at Crossfit Milpitas

Was on the road in the Bay Area when Crossfit Open WOD 2 was announced. Stopped by CrossFit Milpitas (www.crossfitmilpitas.com) to see if I could get judged. Thanks to Vito and Dal for making time at the end of their classes.
Score 60. Got through 30 snatches at 75 and 135, but could not get 165.
Next week LA! Bring on WOD 3.

TwinFreaks Crossfit, Longmont, CO

While in Longmont, CO on Feb 21, I was able to visit TwinFreaks Crossfit (www.twinfreakscrossfit.com). I certainly am not use to the altitude and cold, but as expected I got to WOD with some cool folks. After warm up, Coach James (competitive rower and power lifter) provided some helpful instruction on how to improve our row before starting us on my favorite WOD ever!
300 meter row
20 pushpress 135/95
300 meter row
15 pushpress
300 meter row
10 push press
300 meter row
5 pushpress
9:27
If you get to Longmont, go by and say hello to James and Vanessa.

CrossFit Westside - Vancouver, BC

Between meetings in Vancouver, I had an opportunity to visit CrossFit Westside for a WOD.(www.crossfitwestside.com) Other than running in colder weather than what I am use to, I had a great time. Coaches were awesome - JP Levesque and Quin ? We had a big class and the Box was crowded, but as always everyone was great.
Warm up was L sits. Each team of 5 people had to complete 10 minutes total time.
WOD was:
800 meter run
30 KB Swings
30 pullups
3 rounds - time 20:49.
New business opportunity means that I will be getting back to Vancouver soon. Looking forward to getting back for another WOD. Really need to get back to get a shirt! Plus, the Canadians are such good hosts!