Crossfit - Edmonton Canada, eh?

Hey Crossfitters - I was up in Edmonton Candada recently and got to visit a Crossfit up there.  This was another crossfit located in an industrial area about 30 minutes from downtown so yes a bit of a cab ride at 5:30 in the morning to get to the 6 am class.    Fairly good size class, 10 people and all really nice people.

The location itself was not very big but they had all the nescessary equipment for a great workout.  Up at this location, we did a full 20 minutes of warm up from box jumps to inch work push ups, to air squats and some yoga moves.  We did a full 10 minutes of light shoulder work to get ready for the WOD.  The workout was as follows

15 min AMRAP

10 body rows
9 box jumps - 24 inch.
8 push press

I really liked this workout, I only did 95 lbs on the push press and got 9 rounds and for me this was good.  I guess I could have done the 115lbs but form is really importand to me so I will work on more weight as I get stronger.  See you next time at another Crossfit

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 Belltown - Seattle, WA

Well this is the begining of my blog about Crossfit locations in cities that I travel to.  What I hope to do is educate other crossfitters on what is going on at other locations in the US. 

First on the list was Crossfit Belltown in Seattle, WA  Great location in the heart of Belltown and WOW what an amazing location.  If you like your crossfit like you like your Pottery barn, this is your place, very nice, very modern and very functional.  Check out the pictures, everything was decorated in wood finish, nice touch!  They have nice lockers, showers and all the fancy stuff you may or may not want in your crossfit but it seems to work for them.

I went to the 6 am class and did the WOD with 6 other crossfitters, the trainer was Brandin and he was super to work with.  We did a nice warm up of the following;

2 rounds of

10 squats
10 pass thrus
15 ab mat sit ups
10 overhead squats
10 lateral lunges
20 double unders.

Then the WOD was this.  Brandin called the pull ups, "book ends!"  I like that.

30 pull ups -
21 Thrusters (115#/75#)
50 double unders or 150 singles
21 Hang power cleans (115#/ 75#)
50 double unders
21 overhead squats (115#/75#)
50 double unders
21 burpees
30 pull ups

At first look,you know that this is a killer WOD and I mean that in a good and not so good way.  I will tell you that I did the 115# thrusters and hang power cleans but towards the end, there was no way, I mean no way that I was doing 115# on the overhead squats, so I did 75# which for me is really good. Plus this one got me to improve on my double unders which are in dire need of help.  However, Brandin was able to show me a nice trick which helped!  Thanks!   Great job by the other 6 am crossfitters, I forgot your most of your names except for Brian ( who loaned me a jump rope) but I will do a better job of remembering it next time.

Overall I liked this location and the trainer I worked with.  Later that day, Parisjat my wife went to the 4:30 PM class and did the same WOD with Eric and Nadia(owners) and she loved it, I guess that is because she loves double unders, why you ask? I think it is because she rules at them. Thanks to the owners Eric and Nadia for welcoming us to your box and see you again soon!

See you next time!  Crossfit OUT!  SAU