"300" @ 8,000

So GA and I need to have a work meeting, what better place to have it then the 30 minute drive up to CrossFit Evergreen.

I noticed on their site that the Workout Of the Day was "300"  which made me a little extra motivated to get up into the pines.  I knew that it would take 30+ minutes to get there from Denver so we would be cutting it close to make the 12:15 class.  Georgia called ahead and let them know that we may be arriving right at the start of class and to make sure that it was okay that we dropped in.  Mike let us know that we were more than welcome but this was a very challenging workout.  GA said, "Listen, I am awesome and won't have any problem crushing this thing like an empty Dr. Pepper can!"  (okay, she probably didn't say any of that...)
We arrived right at 12:15 which is poor form but Mike and Allison were both so inviting and didn't seem annoyed at all.  They were very welcoming.  The class of about five others were already warming up.  After filling out the necessary waiver, GA and I jumped in. 
There was some small construction projects going on which I always appreciate.  It looked like they were in the process of building a kids play area.  I honestly appreciate that little bit of dust on the floor.  CF gym owners have so much on their plate with programming and coaching and marketing and all the little tedious parts of running a business.  When I see that they are also working to improve their space for the sake of their members it makes me very happy!  This is a community, and it was clear that Mike was making an effort to make his space better for his community members.  Thumbs up!

The Warm Up:
The warm up was appropriate.  We went through a series of mobility movements and dynamic stretches as a class.  We then performed 4 sets of 10 med ball squat cleans.  The instruction for this movement was good.  I believe that they had been working on it for consecutive days, everyone in the class seemed to show proficiency. 
The explanation of each of the movements for the workout was quick.  We had a couple of minutes to set up.  The workout began with very little warning, just the "Going in 10 seconds"  Depending on the experience level of the class this can be helpful.  I always try to give people a two minute warning so they can go to the bathroom or grab a quick drink, or tie their shoes. 


The WOD:
"300"
25 Pull ups
50 dead lifts (135/95#)
50 box jumps (24/20")
50 push ups
50 wipers (holding a 135/95# bar overhead)
50 kettle bell clean & press (35/25#)
25 pull ups

Time- 14:07RX

Personally I LOVE chippers like this.  I love that when I am done with box jumps I don't have to go back to them.  The wipers were the slowest movement for me.  I had to set the bar down after the first 30.  I suppose I could have kept going but I watched a friend drop that much weight on his face once and let's just say.... he ain't that pretty anymore!  actually, he wasn't really that pretty before that happened.  Our coach was very helpful.  I saw her help a couple of athletes that were having some issues with mechanics.  I think this is a necessary part of being a coach.  Although we do everything we can to motivate athletes, our job is not to be a cheerleader.  Our job is to correct things that need correcting.  Our job is to stop you if you are doing something incorrectly, regardless if that results in a slightly slower time.  This is exactly what she did.  Thumbs up!  I have watched "coaches" at other gyms look at, and walk past athletes using terrible form.  Do your job!! 

Is this good form??  I say..... indeed!



The cash out was 100 flutter kicks.  I didn't do this because I knew that I had another training session later in the day.  Also, I am a weak little thing that trembles at the thought of doing more work than I absolutely have to!



The T-Shirt:

I actually start looking for where they keep the shirts right when I walk in now.  I am officially THAT guy!  T-shirts were on order so they didn't have any on hand.  (sad leo)
In an effort to keep me from balling uncontrollably, Allison promised that she would email me as soon as they came in.  I felt better and wiped the tears from my cheeks. 

As we left in search of some delicious chocolate milk we noticed the Walgreen's across the street offered the same deal that CrossFit Evergreen does.....

The Score:
Beautiful people, beautiful views, fun chipper WOD, friendly coaches, and the BEST oly bars I have seen at any gym I have visited to date (seriously their barbells were awesome!) gives CF Evergreen a score of .... "Nate" RXd

CrossFit Breckenridge - 5/19 Open Gym

After missing out on a chance to visit CrossFit Bonedale in Carbondale Colorado, Georgia and I were so excited that CF Breckenridge had open gym time on a Saturday afternoon.  11:30-3:00 on a Saturday is a very uncommon time for a CF gym to be open.  We beat feet down I-70 in anticipation of doing a workout at the highest elevation CrossFit gym in the world!!  That's right.... CF Breck is at nearly 10,000ft elevation!  
When we pulled up the place looked closed.  The door was locked.  AHHHH SHIT!  That makes us 0 for 2 today!  I decided to call instead of listing to GA.  Yes, she wanted to throw a rock through the window, do a 2 minute workout, grab a shirt and take off.  Lucky for my criminal record we didn't because Scott was inside and answered by the second ring. 
Scott jokingly admitted later that he only answered the door because, as he said, "I thought you were Matt Chan at first."  Which, by the way is the third time I have been mistaken for him despite being about 1.5 pood on his lighter side!  A serious complement in the CrossFit world never-the-less. 
The gym was very clean and organized.  It was open gym so it was up to us to decide what we wanted to do.  I decided that it would be cool to do a bench mark "girl WOD" at this altitude to see how much it affected me.  Scott told me that they get a lot of drop-ins that wanted to do the same thing.  We didn't have a lot of time and their high rings looked like they had some dust on them so I decided to do "Amanda"  GA went with 100 push ups for time. 

"Amanda"
9-7-5 of....
Squat snatch (135#)
muscle ups

Yeah, altitude makes a difference!!  I was about a minute and a half slower than the last time I did this workout.  All the muscle ups were done unbroken, but by the time I dismounted the rings, I was huffing so hard that it took me an extra 30 seconds to be ready to do my first snatch.  A humbling experience for sure!  I have a totally new respect and understanding for what our sea level drop-ins feel like when they come to Denver. 

GA- 100 Push ups for time

The T-Shirt:

Pictures coming soon!

The shirt is really really cool!  The crest on the front is very similar to the Ranger crest!  It's got an eagle on it!  That is about American as it gets!!  And that's what I'm all about 'MERICA, HELL YEAH!!

I got me a short sleeve, you know, cause the ladies love them some "Matt Chanish Biceps"

GA opted for the long sleeve tech number, which was also bitchin! 

I was so excited about rocking my new CF Breck shwag that I wore it to our Paleo Pot Luck later that night at CrossFit LoDo!

The Score:





Honestly, meeting people like Scott is a big reason why I wanted to do this.  He was so willing to hang out while we enjoyed his facility.  He put on the music that we wanted for our workout and gave us free reign to do what we need to.  I am going to suggest that every single one of my athletes at LoDo make the drive up to the highest elevation CF in the world and do a WOD.  The gym is pretty close to the mountain so there is no reason to miss a chance to drop in after your next ski/snowboard trip.

I rate CrossFit Breckenridge a frosty six pack of New Belgium Fat Tire after a long day on the slopes!

CrossFit Bonedale

I emailed one of the coaches at Bonedale about doing a drop in Friday evening.  I got a response back on Sunday.  There website advertises a free Saturday workout in the park at 10am.  We got there at 9:45.  we waited until 10:15 and never saw anyone getting there awesome on.  We then drove to the exact location on the CF Bonedale website.  There was just an empty warehouse with a "For Rent" sign on it.  I am sure that Bonedale is still in business, we just couldn't find them anywhere. 
After about an hour of searching we pulled out our handy dandy smart phones and began looking for another local box.  As fortuitous a thing can be, CF Breckenridge has Saturday "open gym" from 11:30-3p!  and was only two hours away!!!

Let the journey continue!

Sorry Bonedale, we'll catch you next time.

GlenWood Springs CrossFit - 5/18 - 6:30p class

My coach and I were going to try to make it all the way to CF Bonedale after coaching the noon class at LoDo.  That is about a 3 1/2 hour drive, well that is to say it is a 3 1/2 hour drive if you don't stop off at Tommyknockers brewery in Idaho Springs for the most amazing sweet potato tots this guy has ever tasted!!!

Making it to the 6:30 would be cutting it too close.  It is very very poor form to show up right at the start of class if you are dropping in.... and we are ALL ABOUT GOOD FORM at LoDo!!  So we went to our plan B, Glenwood Springs CF.  We couldn't have been happier that we did.

Elbows up Coach!!!

First Impression:


We drove past a couple of times because there wasn't a sign outside at all.  We noticed a very fit looking gent running with a look of agony that would suggest only one thing.... CrossFit was happening nearby!  The WOD wasn't posted on the site so it was going to be a wild card.  Georgia (my awesome coach) said that if it had burpees that we would be immediately leaving.  I agreed to her conditions.  We followed the hypoxic man to a driveway behind a burm to find a hidden gem. 

Shortly after walking in we were greeted by Thaddeus and Makenzie, not just two very cool people, but two people with REALLY cool names!!  They were very inviting and welcomed us with open arms.  I introduced myself and Georgia, and for the very first time ever....I was recognized as a CrossFit athlete!  Thaddeus and Makenzie had both been judges at the SW Regional competition a couple of weeks prior and must have seen me getting my lunch money taken by the big kids on the playground.  Regardless of why, it was really flattering having someone recognize us hundreds of miles from home.  

The Warm Up:

The warm up was conducted by one of Glenwood Springs newer coaches.  Thaddeus sat back and observed which I found very cool.  I am a firm believer that the level 1 cert that CF provides is a good starting point, but in order to be an effective coach it is necessary to be mentored by someone that has been coaching for years.  This was exactly what was happening at this gym.  It was refreshing to see. 

We did a very appropriate warm up for the upcoming WOD, including the burgener protocol.  There was five of us in the 6:30p class and everyone seemed experienced.  The warm up was appropriately geared to our ability level.

The Workout Of the Day:

It was one of there members birthday (I'm guessing she turned 30 given the rep scheme)

3 rounds for time of.....

10 chest to bar pull ups

10 power cleans (135/95#)

10 hand stand push ups

10 toe to bar

10 overhead squats (135/95#)

400m run.

It's funny, four months ago I would have dreaded the bar movements and been so looking forward to the run in the WOD.  It was the opposite feeling when I saw the white board.  I thought to myself, OHH YEAH.... light Power Cleans and OHS!! 

Time: 15:20 RX

This workout was awesome!  don't be too surprised if you see it in the rotation in the next couple of weeks at LoDo!!

The T-Shirt:

Lots of fun colors..... but no mediums!  I ended up buying two anyway.  One was for my coach, the other was for my hommie Ryan "Gloves McGee" Anderson since he stepped up while GA and I played hookie for the Saturday morning WOD at LoDo.... Thanks again brother!

The shirts were cool, logo up front, "You vs. You" on the back.  subtle yet colorful.  I will slam a picture up of Ryan & GA modeling them the next time I see them rocking them out.

Cost was $25 each but I got hooked up.... 2 for $44.   WHAT A STEAL!!

The Score:

Amazing gym!  It is so good to know that there are coaches and gym owners that are in it for the right reasons.... that is 100% Thaddeus and Makenzie!  Keeping it real in Glenwood Springs!

Glenwood Springs CrossFit Strength & Conditioning scores a sub 7 minute Helen!

D-Town CrossFit

Initial Impression

Right off of I-25, D-town was easy to find. Beside it being well marked, having athletes running with med balls tells me that there is definitely some CrossFit going on nearby. The entrance was very professional and clean, lots of T-shirts hanging up!! The gym as a whole is the the most colorful and vibrant that I have ever been in. The pull up apparatus in the center of the gym was awesome! I have been wanting to play on it since I saw the pictures on their website.

Warm Up

The warm up was long. It had multiple components. We warmed up with dynamic stretching and mobility movements as a class for about ten minutes before moving on to 3 rounds of 10 slam ball, 8 ring row and 5 wall ball. We spent a few minutes going over the movements for the work out.

Work Out of the Day



The WOD featured a movement/weight scheme that I had just done at regionals. .It was a take from workout #4, which if you were at the SW Regional you may have seen my lower back completely seize up half way through.

800m. Med ball run

25 back squats @ 135#

400m Med ball run

25 front squats @ 85

200m Med ball run

25 Overhead squats @ 65

I had little desire to mess with changing out the weights between, so I went with 135/95/95. I had already done a long set of overhead squats earlier in the day. I wouldn't have done them except the workout that was posted on D-Town's site was different than this one. It threw me for a loop at first. I was expecting to do AMRAP in 10 minutes of double unders and 135# power cleans. "Constantly varied" I suppose. 

Time: 11:34 RX+

T-Shirt

D-Town did not disappoint in the T-shirt category! They not only had a large selection, they had quality shirts. American Apparel.

They were so nice, I got one for my coach!

We got huge in them at the home box office..... CrossFit LoDo!!

The Score

The overall feeling in this gym was a little different than most I have visited. It seemed like people were interested in getting down to business. The gym was very well organized and clean.

I give CF D-Town a half a box of chocolate chip cookies. Soft baked.... Duh!

ohhh lazy me!!

So I had to pause my epic journey for my last minute preparation for the 2012 CrossFit Games SW Regionals in Castle Rock (and finals.... don't take 6 classes and try and have a life!!)  Well all that is done and I am ecstatic about getting out this week and meeting some of my fellow Colorado CFers!!

Since I am here I thought I would take a moment to fill you in on how regionals went.  They were awesome!!!  that is all.

Okay, when have you ever known me to be short winded?!?! 

First of all this was my first true CF competition.  I did a small charity event at CF Longmont on st. Pattys day, which was very well put together and in fact is the background picture on this page.  I will do a review on CF Longmont this week.  Regionals was, by far, the coolest sporting event I have ever been a part of!  It was so well put together and featured a group of some of the most impressive athletes I have ever competed against.  I had the honor and privledge of being in the same heat as Chris Spealler, Matt Chan, Zach Forrest, Pat Burke, and Matt Hathcock.  I honestly couldn't stop smiling the entire time!  I wasn't holding my breath for a heat victory with this group so my goal was to have a good time.  I was dreading this workout too, as it featured 30 hang cleans at 225#  My 1RM for this lift was 205# at the time the workouts were released the week before.  I worked every single day to get to a point that I could move that weight.  I managed to get just 2 more than the minimum requirement of 10 and advanced to the second day of competition.  From that point forward I was just thrilled to be there.  The fans, the athletes, hell.... even the judges were amazing!  Did I mention that all competitors got THREE T-SHIRTS?!?!?!   I almost shit my pants!  Bottom line, I CAN NOT WAIT for next year!!  I have decided to not do any endurance events this year.  I will be focusing 100% of my attention on qualifying for the CF Games in the next 3 years.

Here is how I fared last weekend...

WOD 1

"Diane"
21-15-9
Dead lifts (225#)
handstand push ups

4:48

WOD 2

2K row
50 pistols
30 hang cleans (225#)

17:19

              WOD 3

4 rounds
10 dumbbell snatches (100#)
50M sprint

7:23

                                                                 WOD 4

50 back squats (135#)
40 pull ups
30 shoulder to overhead (135#)
50 front squat (85#)
40 pull ups
30 shoulder to overhead (85#)
50 overhead squats (65#)
40 pull ups
30 shoulder to overhead (65#)

23:10

WOD 5

Snatch ladder, on the minute
20 double unders
1 snatch (155,165,175,185,195, ext)

175.22












All in all I did everything I possibly could with what was put in front of me.  I need to get stronger and that is EXACTLY what I am going to do.  This experience was invaluable.




I would be absolutely wrong to not say thank you thank you thank you thank you to...


My Pops!  Bruce flew up from Phoenix to watch me compete but that isn't the coolest thing.  He listened and learned all about CrossFit.  Every time I called him during the open he was like "How do you feel about 12.4?"  he isn't a CrossFitter, but he learned all about this stuff because he knew how important it is to me.  Best Dad anywhere!!

All of you crazy CF LoDo athletes and coaches that came out and screamed at me when it hurt, that showed up on Saturday mornings to push me harder than I would have on my own.  Thank you guys from the bottom of my heart!  I couldn't ask for a better group of athletes to coach or a better group of coaches to work with!! 

I am truly blessed to represent all of you every time I lace up my old wrestling shoes!!




  Watch out Speal!!!  I am coming for you next year!!