Boise CrossFit Nov 27, 2019

Stopped in at Boise Crossfit (www.boisecrossfit.com) while in town for Thanksgiving to see the girls.  This was the first time at the new location which is much closer to the downtown.  It is always fun to stop in to see Andy the owner.  One of my daughters have been training with him since 2014.
Today's WOD started with Strength.  6 x 3 front squats at 80% every 2 min.  We then moved to the Metcom
Remy's 47 - a birthday WOD
 - 47 walking lunges
 - 47 box jumps
 - 47 pushups
 - 47 sit ups
 - 47 jumping pullups
 - 47 kettle bell swings
 - 47 dips
 - 10 Turkish getups
Time 18:18. 
Boise has a lot of reasons to visit, if you get to town, make sure to stop by Boise Crossfit!  It is an excellent environment!

 

Kauai Crossfit, Lihue, HI

Final day of vacation on Kauai.  I had heard about Kauai Crossfit (www.kauaicrossfit.com) from a number of folks, so wanted to make sure we got in a WOD.  John Tucker the owner/coach was out of town, but he had Amanda Smith coaching in his absence.  Amanda is regularly a coach at Crossfit Poipu. 
Kauai CF has a great facility with plenty of space and equipment.  As with all of the Crossfits on Kauai, our class was full of fellow Crossfit tourists.  They are very welcoming to drop ins.
Amanda started class with some very good hip mobility to get us ready for the strength and WOD.
Strength was 5x (1,1,1) at 80% - Deadlift, Squat Clean, Front Squat.
WOD was a 12 min AMRAP - 200m run, 3 Push Press, 6 Thrusters, 9 Slams, 12 TTB
If you are traveling to Kauai and looking to get in a WOD, definitely stop by.  The location is near the airport and easy to find.  Bring an extra shirt because the combination of WOD and humidity will have you soaked. 

Crossfit Kapa'a, Kapaa, HI

If you are vacationing in Kauai and need to get your Crossfit fix, make sure to try out Crossfit Kaapa (www.crossfitkapaa.com)  Crossfit Kaapa is located 7.5 miles north of Lihue Airport on the east side of Kauai.  My family and I visited July 3rd and met the owner/coach Cory Miller.  As we have come to expect, we received a very warm Hawaiian welcome from both the coach and crew.
Class started with some excellent mobility (learned some new stuff that I plan to incorporate in my classes) and then moved onto Front Squats for strength and Fran for the WOD.
The box is a little small, but has all the equipment you could need and the coaching was very good.  Looking forward to going back for the 4th of July "Murica" celebration WOD,

Arbor CrossFit, Boise ID

As with any trip, one of the highlights is visiting a CrossFit along the way.  This week we were in Boise, ID taking our youngest daughter to Boise State University.  Although we have been to Arbor CrossFit before www.crossfitarbor.com , it was 4 years ago when we delivered our oldest daughter to BSU.
Coach today was Randy Leininger.  I was also able to WOD with his wife Kristen.  The workout started with working on gymnastics skills: Bar Muscle Ups, Handstand walks, etc.  We then transitioned to 2 Metcons:

As Many Rounds and reps As Possible in 6 minutes
– 3 Bar Muscle-ups 
– 9 Kettlebell (American) Swings
– 7 Burpee Box Jumps

Rest 1 min,  Then, 

As Many Rounds and reps As Possible in 6 min:
– 3 Handstand Push-up
– 9 Kettlebell Snatches
– 7 Burpees

Arbor has a great facility and Randy kept the atmosphere fun and positive.  As you would expect, he pushed us to the last second and then led some great shoulder mobility.  There are a couple excellent CrossFits in Boise, but if you ever get to BSU for a football game or a visit, Arbor is less than a mile from the college.

 

 

Boise CrossFit- June 22, 2016

Another trip to Boise for daughter #2 Boise State Orientation.  This gave me an opportunity to drop in and see Andy Rosenbaum at Boise CrossFit. 
It was a great time to visit as Boise's Team was training in preparation for the CrossFit Games at the end of July.  Boise's Team finished first in the Norwest Regionals.
WOD today was:
Weightlifting -
A. 8 min EMOM 80% Squat Clean - then
B  8 min EMOM 80% Squat Snatch
Rest 4 min
C. Metcon -
Unbroken Overhead squats - 21,18,15,12,9,6,3.  (any set unbroken, start again)
Certainly looking forward to getting back while I am in Boise the next 4 years.  Great atmosphere and great coaching.  Also would like to wish the Boise Team good luck at the CrossFit Games in July!

CrossFit Fremont, Fremont, CA May 17, 2016

After a little break due to health issues, I am back on the road and trying to pick up where I left off by visiting CrossFits while on the road.   This week, I was in Milpitas, CA and only a 10 min drive from CrossFit Fremont.  (http://www.crossfitoffremont.com/)  Owners of CrossFit Fremont are Freddy Camacho and Chyna Cho.  I have know Chyna since 2009 and competed against Freddy at the Nor Cal Masters (he won).  Unfortunately, I was not able to see them since they were not back from So Cal as Chyna was qualifying for the CrossFit Games last weekend!  Both Chyna and Freddy will be competing in the Games in July.  Congratulations to both and good luck!
But the WOD must go on and as usual, I had my butt handed to me.  Workout was a good combination of strength followed by a 12 min AMRAP.  Jeff Moran was our coach,  and did an excellent job of coaching our touch and go power snatch.
- Strength - 3/3/3/2/2/2/2 - Power Snatch
- WOD - Complete as many rounds as possible in 12 min of:
    5 Power Snatch (70% of heaviest 2RM)
   10 Pull ups
   15 Lateral Jump over barbell. 
CFF has a great atmosphere and is a must visit when you get to the Bay Area.

 

CrossFit Truckee, Truckee, CA, December 27th

Second day in Truckee with family and friends and we visited CrossFit Truckee (www.crossfittruckee.com).   This was their new location near the Truckee Airport.  Our coach for today was Alexander Savitsky. Workout consisted of a warm up tabata, Squats for Strength, and two shorter WODs.  Always learn some new ideas from visiting different CrossFits, really good warm ups and stretching to get us ready for work.
Warm up Tabata - 20 seconds on 10 Seconds off - 8 rounds
4 Burpees Rounds and 4 Sit ups rounds
Strength = Squats - ramp up weight to 90% of Max and then ramp back down
5, 3, 3, 2, 2, 1, 2, 2, 3, 3
WOD 1 - EMOM = 200m row - 5 min.
WOD 2 - 4 rounds - 25 KBS 53/35 and 25 Double Unders. 
Special thanks to Alex for accommodating our daughter for her O-lifting session and for a great workout.  Looking forward to getting back to sea level next week.