Crossfit SOCO - Colorado Springs, CO Aug 22!

Hi Everyone - I hope the WOD's are going well for you and wanted to share with you a WOD that I did while on business in Colorado Springs, CO.  The location is called Crossfit SOCO and is just about a mile from downtown Colorado Springs.  I jogged there from my hotel and I was a bit early for the 5:30PM WOD, I did check it out online and it looked like a good one.  Here are some pictures of the WOD and it was a doosy, the last 3 pictures are with me in them, Parisjat suggest that I have someone take pictures of me during the WOD instead of just snaping photos of the location, hope you like them.  The warm up was good and plently of stretching as well.  We also did snatch grip deadlift pulls 3-3-2-2-1, this was a great exercise for me as well cause I dont do them that much.

Not sure if you can see exactly what the WOD was so here it is.

"Anerobic Beast day"
In 2 minutes
3 to 5 Wall Climbs - lying on the floor in push up position with feet against the wall, climp up the wall using your feet and hands until your chest is flush with the wall.
10 squat thrusts - just like a burbee without the push up
10 pull ups
10 BB Squat jumps with 45lb bar bell
10 explosive push ups, basically a clap push up
200 meter run

Rest for 5 minutes
5 rounds

SO, if you could not finish this in 2 minutes you had to modify the reps so that's what I did.  There was only one person who I saw doing RX, I had to modify to either 7 to 8 reps per exercise which worked pretty well for me.  As I said earlier this was a killer and I mean killer workout.  At the end of each round, I could barely breathe, I think it was that I was exhasted, plus the altitude gets to you, Colorado Springs is about 6K feet up. 

Everyone at this box was super nice and very friendly.  The facility was huge and they had tons of equipment, pull up bars, rings to do muscle ups, and much more.  I will definately be back to this location.  See you next time at a Crossfit in your neighborhood!   SAU.

Crossfit Greenlake - Aug 16th

Hey All you Followers(2) and other crossfitters - I was up in Seattle recently and had time for an afternoon workout so decided to visit the Crossfit up in Greenlake.  This is actually owned by another Crossfitter who also owns Belleveue and one more in  Ballard so I might have to make the trek to see these as well. 

Well, getting there was fairly easy but when I got there I parked in what I thought was there parking lot but after checking in with Ashley, She told me that I had to park in their parking lot around the corner, not a big deal but you know I had to go out and do that which was a pain in the @%$%^%SS. 

Anyway when I got back I got ready for the WOD.  Oh well, this one is not one of my favorites as it had 50 DU's, 25 burpees 12 power cleans and then a 200 meter run, 4 rounds called "stack em high"

starting weights

95/65
110/77
135/95
155/110

Since power cleans were not my strong point, I started at 75 and did 2 rounds then moved to 95 for the last 2 rounds, this turned out to be a good idea because the last round was a killer!  This turned out to be a pretty good WOD for me but I still struggled on the DU's and power cleans but at least I know what I need to work on.  My time was 29.43 which for me is pretty darn good.  Could I improve on my time?  Certainly but I have to be a bit more patient on the DU's, but it is very frustrating to see so many other crossfitters doing these and doing them well, so I will continue on and practice more and more each and everyday cuase I know its just something that will come with time.  Overall Crossfit Greenlake is an OK box, I did not get the warm and fuzzy welcoming feeling here but that might just be who they are.  Oh well the trainers Ashly and Tyler were very nice and did a good intro on form for the power cleans but not much of a warm up.  That is all for now, and I will bid you good bye and report back to you from another Crossfit location sometime very soon!  SAU

Crossfit San Fran

Crossfit San Francisco July 28, 2011- Next up on the list was a Crossfit that I was looking forward to seeing, San Francisco on the Presideo.  My hotel was about 3 miles from the box so i ran there for the 6 am class and took a taxi back, you will understand why I took the taxi back after you see what we had to do.

The location is quite nice, right on the water with a fantastic view of the Golden Gat

e Bridge, however it was foggy this morning so couldn't see much.    This is a location that is located completely outside and in the back loading dock of a outdoor retail store, and looks like there gear was stored in 20' freight containers.  They had 3 climbing ropes attached to the stairing leading up to a second store floor.There was some cover but not much so I suppose you just workout in the elements? 

I was the second to arrive and soon there were 21 people there for a 6 am workout.Everyone was either practicing DU's or some type of warm up before the WOD began.  The warm up was as follows;

run 200 meters
20 push ups
20 sit ups
20 walking lunges
run back to the box

running jump ropes 200 meters
20 push ups
20 sit ups
20 walking lunges
running jump rope back to the box.

WOD
Sled pushing - 130# - some others did 180# but I was happy with our weight.
We were in groups of 5 people and we were to push the sled about 40 yards and back and do it a total of 5 times each.  Sounds not too bad but after you do the outbound push you realize that you are in for a long WOD.  It tooks us about 40 minutes to finish this one, mostly becuause the last 2 seem to take forever.  Now you know why I took a taxi back to my hotel instead of running back, I was toast!

Thanks to Corine who was the instructor and to Juliet the owner for allowing me to workout at you location,   See you next time!