Nashville Go Crossfit

In my recent travels, I was in Nashville for a few days and would you believe it, there was a Crossfit location 1/2 block from my hotel....nice!

This was a very special location because not only was it a certified crossfit location,  it was also a 24 Hour workout facility, so there was a separate location just for Crossfitters.  They had 2 certified trainers, Kate and Ben both were fantastic to work with.  Since there were only a couple of times offered to do the WOD, they said that I could come in and do it when ever I liked, so that is what I did. 

Here was my WOD
5 Rope climbs
10 KB ( 53lb)
15 Wall ball shots (20lb)
20 DU's

5 rounds.

It was and is always nice to do something like the rope climb and this WOD was a gasser, I mean that in a good way of course.  Here are some pictures that shows that you don't need much space to do Crossfit.  They had lots of stuff, 2 or 3 ropes, rings for dips and muscle ups, KB, bars, weights and even a short track for running sprints, if that is your thing.

Thanks Nashville and see you again when I am in your city again!

Crossfit Walnut Creek - Sweat shop

Hey Crossfitters - Welcome to 2012 and a new year filled with new adventures to new crossfit locations.

First up is Crossfit Sweat shop which is in Walnut creek, CA.  The best thing about this location other than the WOD was that it was literally right behind my hotel, a 2 minute walk, very convenient!

I emailed the owner about a week ahead of time and he welcomed me to the box anytime during my stay and the trainer, James was fantastic to work with.  I showed up for the 6 am class on the 6th of Jan.  Being that it was a friday, it was jam packed, I think 15 people and these crossfitters did not know the WOD of the day!

Check out the picture of the community box for doing box jumps, pretty nice!

Here is the warm up which really got you going.

200 meter row
elbow to instep
7 hindu pushups
5 pull ups
10 KB swings
15 airsquats

Here is the WOD and what I liked best about this was that there were 3 small WOD's all with different exercises!  Total time was about 20 min.  This one was a real gasser!

7 min AMRAP
7 pull ups
10 single arm DB thruster 45/25
10 box jumps
90 sec rest

6 min AMRAP
10 pistols
15 KB swings 70/44 - I did 5 of the 70# and the rest at 53#
90 sec rest

5 min AMRAP
10 wall balls - i did one round of the 25# ball - Bonus points!
5 burbees

Well that's all for now!  Thanks for checking in all Stay Healthy!