tag:blogger.com,1999:blog-90912407576343998102024-02-06T18:48:28.149-08:00Worldwide WODOne rep...One WOD...One Box at a time.Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.comBlogger37125tag:blogger.com,1999:blog-9091240757634399810.post-42883288917141910722012-08-29T11:12:00.000-07:002012-08-30T13:21:43.113-07:00CrossFit DUMBO<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Often the response I get when I
recall my visit to </span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"><strong><u><a href="http://www.crossfitdumbo.com/"><span style="color: blue;">CrossFit DUMBO</span></a></u></strong>
is "Dumbo? Like the Disney elephant, Dumbo?" This is not a reference
the giant eared cartooned baby elephant that entertained all of us years and
years ago. Probably the farthest thing from it. DUMBO is an acronym for an area
of Brooklyn seeing a recent rebirth and revitalization. CF DUMBO is definitely
contributing to the coolness of the neighborhood.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"> <u>D</u></span></b><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">= down <b><u>U</u></b>= under <b><u>M</u></b>= Manhattan <b><u>B</u></b>=
bridge <b><u>O</u></b>= overpass. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">One of New York city's (more
specifically Brooklyn) newest and fastest growing CrossFit
affiliates has been in their current location for about three months now. One
word to describe the gym is "Growing" said Coach Darren. The small
yet loyal CF DUMBO "herd" of 20+ members moved from a 600sq ft upper
floor facility to it's new 1500+ sq ft gym, and in doing so tripled their
membership in less than two months. The loyalty and dedication of his members
are what Darren is most proud of,in regards to his gym. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgskjGhfNQs9xVDW5i955KNZEaCsv9UPzsJPTpS53_Umz8IQvXJ80u6leC9V-Nyi8fFyQRmGGAjN4FEddOgVVcaJ-YN2bM8m4qfmo0dU-9npDMkQ9Bh1fgtJtmdsZnJOp0LD8R9vf7m65aK/s1600/WP_001003.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgskjGhfNQs9xVDW5i955KNZEaCsv9UPzsJPTpS53_Umz8IQvXJ80u6leC9V-Nyi8fFyQRmGGAjN4FEddOgVVcaJ-YN2bM8m4qfmo0dU-9npDMkQ9Bh1fgtJtmdsZnJOp0LD8R9vf7m65aK/s320/WP_001003.jpg" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8M-0tL-nOLem2KAcWSCKBRY4XRuUHIN825vpJgeQG9ykUkC3RmtRUvrazAAVcKUFAyl_wENQC8W-cumAZ2IFsVHH9WXcVV2o1FC5Fw-NbdRudjQMKjG_HzCZ5ZauHl5FE67OkA12xFQ58/s1600/WP_001003.jpg"><span style="color: blue; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes; text-decoration: none; text-underline: none;"></span></a><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">One
thing that stood out to me, when I visited, was how many people stopped outside
the gym and watched the athletes push through the workout. The amount of
"walk by" interest was unbelievable. Based on the casual interest, I
observed, the only limiting factor in the growth of this affiliate will be how
many classes Coach Darren can fit into a day.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Darren describes his programming as
constantly and widely varied. One week it will be strongman with gymnastics,
and the next Oly lifting and pushing a
car down the street. The wod I got to
experience was a sick mixture of movements done Tabata
style, "Death by Tabata" (power cleans,
thrusters, box jumps, and burpees.) Something cool they do at CFD is awarding rubber bracelets (think the
yellow Livestrong bracelets) for
achieving certain standards on specific skill sets. In other words, demonstrate
competency in a series of beginner movements and you are rewarded with a silver
bracelet (emblazoned with <span style="color: blue;">CrossFit</span><span style="color: blue;"> DUMBO. Join the herd</span>), master advanced movements get
a gold colored bracelet,<span style="mso-spacerun: yes;"> </span>and so on. Kind
of a cool and creative way of letting members show off their achievements. It
provides that proverbial carrot for athletes to strive for. Monetarily it's
nothing, but psychologically it can be huge. (Does your gym have anything
similar?)<o:p></o:p></span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Times New Roman","serif"; font-size: 9.5pt; mso-fareast-font-family: "Times New Roman";">We did NOT use the Easy buttons during our wod!</span></td></tr>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">It is rare that I come across
anything truly original at the gyms I get to visit,but that was not the case at
CFD. "Champagne Friday's".<span style="mso-spacerun: yes;"> </span>Following the wod
on Fridays you'll hear the familiar sound of a cork popping and you'll see
Coach Darren pouring glasses of bubbly for any who care to join. It was awesome
to see so many athletes hang out and enjoy each others company after suffering
through a grueling workout. The members here definitely consider each other
Family. I asked one woman is her late 50's "What do your friends think
about you doing crossfit?". Her
response "These are my friends. They all do crossfit"
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Times New Roman","serif"; font-size: 18pt; mso-fareast-font-family: "Times New Roman";"><strong>Champagne Fridays!</strong></span></td></tr>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">CrossFit DUMBO is an easy 20 minute taxi ride from midtown
Manhattan, next time your in NYC make the trip and Join the Herd! <o:p></o:p></span></div>
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Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-2942476623978547962012-08-13T09:18:00.002-07:002012-08-13T09:18:42.406-07:00Rich and Annie will be there, will you?<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="uiStreamMessage" data-ft="{"type":1,"tn":"K"}">
<span class="messageBody" data-ft="{"type":3}">Come join Rich Froning and Annie Thorisdottir, the winners of the 2012 CrossFit Games, at the Reebok NYC Store Grand Opening Thursday, 8/16 from 4-7 PM. </span></div>
<div class="uiStreamMessage" data-ft="{"type":1,"tn":"K"}">
<span class="messageBody" data-ft="{"type":3}">Join us for light refreshments, athlete appearances, and giveaways on the hour including: </span></div>
<div class="uiStreamMessage" data-ft="{"type":1,"tn":"K"}">
-Limited Edition Footwear</div>
<div class="uiStreamMessage" data-ft="{"type":1,"tn":"K"}">
-Reebok Gift Cards</div>
<div class="uiStreamMessage" data-ft="{"type":1,"tn":"K"}">
-T-shirts</div>
<div class="uiStreamMessage" data-ft="{"type":1,"tn":"K"}">
-Fitness Accessories</div>
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<br /></div>
<div class="uiStreamMessage" data-ft="{"type":1,"tn":"K"}">
<span class="messageBody" data-ft="{"type":3}"><a class="twitter-timeline-link" data-expanded-url="http://ow.ly/cwDQ8" dir="ltr" href="http://t.co/cuof09tL" rel="{handler:'iframe',size:{x:'1050',y:'570'}}" target="_blank" title="http://ow.ly/cwDQ8"><span class="invisible"><span style="color: lime;">http://<span class="js-display-url">ow.ly/cwDQ8</span></span></span></a><a href="http://ow.ly/i/PszH" rel="{handler:'iframe',size:{x:'1050',y:'570'}}" target="_blank"><br class="messageBody" data-ft="{"type":3}" /></a></span></div>
<a href="http://crossfitnewhaven.com/images/uploads/blog/20120716_-_Rob_and_Annie.jpg" imageanchor="1"><img border="0" height="320" id="il_fi" src="http://crossfitnewhaven.com/images/uploads/blog/20120716_-_Rob_and_Annie.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="246" /></a></div>
Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-32621035607538591292012-08-10T09:28:00.002-07:002012-08-10T12:14:55.788-07:00CrossFit Harlem<div dir="ltr" style="text-align: left;" trbidi="on">
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<strong><em>AFRO BRUTALITY</em></strong>. The tag line for <a href="http://crossfitharlem.com/"><span style="color: #674ea7;">CrossFit Harlem</span></a>. <u>Afro</u>= as a symbol for where the gym is located, which is the far North end of Manhattan. A predominantly African American area of NYC. <u>Brutality</u> = to describe the intensity of training conducted at CFH. I witnessed this firsthand, a few weeks ago, when I dropped in on a sweltry Saturday. The gym itself is located within the Work Space Gallery/ Community Center is pretty easy to find, just take 5th Avenue north until it ends. (about a 20 min cab ride from mid-town) As I turned the corner leading to the 500 sq ft gym I found three athletes in the hallway performing burpees. Like most gyms, CFH has monthly challenges (row 50,000M, 7000DU's, 1000M handstand walk total, etc...) this months particular challenge was 1000 burpees. The difference, and this is where the "brutality" comes in, is that all 1000 must be done in one session. Ouch. By the way Coach Sarah's 12 year old son had the 2nd fastest time (1hr43min)posted for the challenge. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG7VPU34W0D3a3hfeSnyVOWaPQU2lDttfZ61B3e2sxA0gUF_dqcOmNewblugdVTaDI746XDzpWfjwIiTGNNBcdmMP5Yp43RndWhba3M5ZfukOAU2PfbgLyiOwuIlodmA5n-am-qhIO9ppI/s1600/WP_001023.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG7VPU34W0D3a3hfeSnyVOWaPQU2lDttfZ61B3e2sxA0gUF_dqcOmNewblugdVTaDI746XDzpWfjwIiTGNNBcdmMP5Yp43RndWhba3M5ZfukOAU2PfbgLyiOwuIlodmA5n-am-qhIO9ppI/s1600/WP_001023.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG7VPU34W0D3a3hfeSnyVOWaPQU2lDttfZ61B3e2sxA0gUF_dqcOmNewblugdVTaDI746XDzpWfjwIiTGNNBcdmMP5Yp43RndWhba3M5ZfukOAU2PfbgLyiOwuIlodmA5n-am-qhIO9ppI/s320/WP_001023.jpg" width="240" /></a>Upon arrival I was greeted by the somewhat imposing coach Sarah. A rather tall Swedish woman with a ton of ink. She definitely carries herself in a manner that does the CF Harlem attitude justice. After pleasantries were exchanged I asked the simple question "So what's the wod?" I got somewhat of a cold stare back and the reply of "you'll know soon enough". It's not like I was going to sneak out if I didn't like the wod but after the response I'll admit I was thinking WTF did I get myself into. Unkown. Uknowable. Turns out the wod was Nancy but with 600m runs due to the route they have laid out around the large armory building across the street. It was pretty entertaing watching the facial expressions on platoon of military personel, coming back from drill, watching me run by on the warm up with a 40lb vest on, in 95+ degree weather. Coach Sarah pushed me through the workout with a much needed tough love style. <br />
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Head coach/ Owner Syn Martinez is somewhat of a legend on the East Coast. Coaches at gyms in NYC, Boston, and Philly all had great stuff to say about him. Unfortunately he was away at a local competition and I didn't have the pleasure of meeting him in person. Maybe next time. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglCpflZu4ooVrsON0W0ukrQxTyuabZE3L98Nn0lmHfv5XWqStc57JyzSZzO5O5vgtboe31E7vvAk5RdOr879LSe5Pb6ja63BCnqeNNVcsEF_rG0OS1ZzYN9zcUFw8IX5EWMJRwXc82COrD/s1600/WP_001014.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglCpflZu4ooVrsON0W0ukrQxTyuabZE3L98Nn0lmHfv5XWqStc57JyzSZzO5O5vgtboe31E7vvAk5RdOr879LSe5Pb6ja63BCnqeNNVcsEF_rG0OS1ZzYN9zcUFw8IX5EWMJRwXc82COrD/s320/WP_001014.jpg" width="320" /></a>If you've been involved in CrossFit for any period of time there's no doubt you haven't come across the CFH logo. One unique feature that sticks in my mind regarding CFH was their insanely stocked swag store. The large walk in closet had dozen upon dozens of endless design t-shirts, tanks, sweatshirts, etc. I dare say the volume of gear they had for sale would surpass the inventory of well over 50 other gyms I've visited, combined. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOocmzYqwQBCIu1gIN3rLgloh6Bc2D1taoFq719J0j62RMnxE7lPel3ACR0fuQemE4cvfcb8hurSBi3ps7XlTVTvV4zBDAx_Ur53nMKuHPn18rr9g3usbnA8j69ApGe0TZQZW0vb5A7Wzy/s1600/WP_001016.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="72" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOocmzYqwQBCIu1gIN3rLgloh6Bc2D1taoFq719J0j62RMnxE7lPel3ACR0fuQemE4cvfcb8hurSBi3ps7XlTVTvV4zBDAx_Ur53nMKuHPn18rr9g3usbnA8j69ApGe0TZQZW0vb5A7Wzy/s320/WP_001016.jpg" style="filter: alpha(opacity=30); left: 488px; opacity: 0.3; position: absolute; top: 1424px;" width="96" /></a><br />
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So next time you're in NY and want a true test of your skills don't bother surfing the net, shopping for a wod you like just head north to CrossFit Harlem. </div>
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Unknown. Unknowable. I guarantee you won't be disappointed.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOocmzYqwQBCIu1gIN3rLgloh6Bc2D1taoFq719J0j62RMnxE7lPel3ACR0fuQemE4cvfcb8hurSBi3ps7XlTVTvV4zBDAx_Ur53nMKuHPn18rr9g3usbnA8j69ApGe0TZQZW0vb5A7Wzy/s1600/WP_001016.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOocmzYqwQBCIu1gIN3rLgloh6Bc2D1taoFq719J0j62RMnxE7lPel3ACR0fuQemE4cvfcb8hurSBi3ps7XlTVTvV4zBDAx_Ur53nMKuHPn18rr9g3usbnA8j69ApGe0TZQZW0vb5A7Wzy/s320/WP_001016.jpg" width="320" /></a></div>
</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-72355104343911018172012-08-05T07:21:00.000-07:002012-08-05T07:21:00.272-07:00Reebok CrossFit 5th Avenue<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGacxHkSS5FoU8aObeunBCkHJv_iDtzg4hXMuZJfFjt3ZaJeS2wtPbSyhK2qv3YX8P24IWXAWX9htMkb6nfqEAj6UrLCMc-rnAms0Y6a2lWNd0LQvTvbQi5023vS23y42qBdH6kKd1m5Mk/s1600/RCF5Ave.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGacxHkSS5FoU8aObeunBCkHJv_iDtzg4hXMuZJfFjt3ZaJeS2wtPbSyhK2qv3YX8P24IWXAWX9htMkb6nfqEAj6UrLCMc-rnAms0Y6a2lWNd0LQvTvbQi5023vS23y42qBdH6kKd1m5Mk/s320/RCF5Ave.PNG" width="320" /></a></div>
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Coming soon, to a street corner (5<sup>th</sup> Ave and West 37<sup>th</sup>)
near you, in Manhattan, <a href="http://crossfitreebok5thave.com/"><span style="color: lime;">Reebok CrossFit 5th Avenue</span></a>. Brought to you by the
creative forces that produced the Empire State building WOD, and the owners of
RCF Miami Beach. Scheduled to open to the public in mid-August, the 10,000 sq
ft facility is in the final stages of construction. <o:p></o:p><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7j19r9Ny-vaTZ-rxuAwBUwv5XOKTrxzzfuv3VajPRIJKrqBcKnABrrO9Z2FDE9Yhe0XFxEUckqvpBkyXNWOyMzcbhsfH3vuKgiryhAMsE-R_8QHMuKXQpoa8-7t02gyaSJFciJdrLpRhs/s1600/Thumba_2012-07-26_11-03-52.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7j19r9Ny-vaTZ-rxuAwBUwv5XOKTrxzzfuv3VajPRIJKrqBcKnABrrO9Z2FDE9Yhe0XFxEUckqvpBkyXNWOyMzcbhsfH3vuKgiryhAMsE-R_8QHMuKXQpoa8-7t02gyaSJFciJdrLpRhs/s320/Thumba_2012-07-26_11-03-52.jpg" width="161" /></a>In my humble opinion, this gym will be a game changer on the CrossFit
landscape of New York City. New York City has a thriving crossfit community,
but I believe this facility has the potential to take it to a whole new level.
Located in the prime retail location of Fifth Ave and West 37th St. The
sidewalk traffic alone will be unrivaled in the level of exposure it will
provide for the sport we all know and love. The first of its kind, the concept
will incorporate a stand- alone Reebok retail store in conjunction with a full functioning
gym. While the gym itself will be located on the basement level, a 2000 sq ft
Reebok retail store will be featured at street level. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGnaVk753oQn0sjHhm-SjHnbb6LdP0jL_5RFQUFMHkC7FH1xjTPG538FGa9lEqRIAyyjgEnTXvBR48fSMdyzGxcFibsBAYw_alskUK4cpzybl558eDoELnTDAmI-j_4RAlag52SFU5pEie/s1600/Thumba_2012-07-26_11-08-12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGnaVk753oQn0sjHhm-SjHnbb6LdP0jL_5RFQUFMHkC7FH1xjTPG538FGa9lEqRIAyyjgEnTXvBR48fSMdyzGxcFibsBAYw_alskUK4cpzybl558eDoELnTDAmI-j_4RAlag52SFU5pEie/s320/Thumba_2012-07-26_11-08-12.jpg" width="320" /></a>The full details regarding the layout and features of the gym are still being held close to the vest by Owners/ Coaches Nathaniel Forster and Michael Alfaro. I have been told that it will have one of the largest pull up rigs ever seen by mankind (provided by upcoming fitness equipment provider <a href="http://www.rhinocofitness.com/"><span style="color: red;">Rhinoco</span></a>). In addition to that it will feature a staffed treatment room with hot/ cold therapy as well as an ART therapist. There are also rumors of a VIP section of the gym to be exclusively available for the Reebok sponsored athletes of NYC.<br />
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For all my New York friends, keep an eye on the RCF 5th Ave website for specifics regarding the Grand Opening. It's sure to be one hell of an event. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiosMFErCf_P3vzrKXC7pDDcXLsv-U6L3TPo3ecxlGSA0XhAyg-zFDonjaw-PMp4j2gHDny5KGpraTVr43SN3YeyHyE0vFAQd_v2O2AMGPjiklI29ta-UkwyDgA1we2Q6pZOe_5d5fXvXW/s1600/Thumba_2012-07-26_11-07-11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiosMFErCf_P3vzrKXC7pDDcXLsv-U6L3TPo3ecxlGSA0XhAyg-zFDonjaw-PMp4j2gHDny5KGpraTVr43SN3YeyHyE0vFAQd_v2O2AMGPjiklI29ta-UkwyDgA1we2Q6pZOe_5d5fXvXW/s200/Thumba_2012-07-26_11-07-11.jpg" width="200" /></a></div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-41327690841144959772012-06-15T11:52:00.001-07:002012-06-15T17:50:29.896-07:00CrossFit Hydro<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGcZtLVrNUfO3GKb0DdwQyDUhA7Hxjfxl6CtqfpiL8GMhQQ85Xbql3zmt1yiE-e9jTQld9IOnTii1cNeLada2xIZzL4OA8VKvTYwUKw8EWFz-JfbjlK6Db-HYDILyVJp9rusFmjz03riAK/s1600/Thumba_2012-05-18_11-59-43.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGcZtLVrNUfO3GKb0DdwQyDUhA7Hxjfxl6CtqfpiL8GMhQQ85Xbql3zmt1yiE-e9jTQld9IOnTii1cNeLada2xIZzL4OA8VKvTYwUKw8EWFz-JfbjlK6Db-HYDILyVJp9rusFmjz03riAK/s320/Thumba_2012-05-18_11-59-43.jpg" width="320" /></a></div>
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<span style="font-family: "inherit","serif"; font-size: 11pt;">Omaha, Nebraska’s
longtime established affiliate is </span><span style="font-size: 11pt;"><a href="http://www.crossfitomaha.blogspot.com/"><span style="font-family: "inherit","serif";"><span style="color: blue;">CrossFit
Omaha</span></span></a>, but now</span><span style="font-family: "inherit","serif"; font-size: 11pt;">
they are seeing a growth in the local CrossFit community. The greater Omaha area,
in the past few months, has expanded to 5 CrossFit gyms. One of the newest boxes is </span><span style="font-size: 11pt;"><a href="http://crossfithydro.blogspot.com/"><span style="font-family: "inherit","serif";"><span style="color: blue;">CrossFit Hydro</span></span></a></span><span style="font-family: "inherit","serif"; font-size: 11pt;">. Run by coaches Brandon
Berry and Justin Van Beek (2012 CF Regional qualifier). </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicZSal0l8Ia3c-cVEpElDLtVCfXoq7Car5xFd0m6gIKJyLqfMTegxel5R-B2-385C8X8EwKRv6oxS_1IsUEJzfhRE54AgiA4rADOkdFxU8cjuwN-G645ROmxUt7wOA89Us8X0afdC6SZh-/s1600/Thumba_2012-05-18_12-02-30.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicZSal0l8Ia3c-cVEpElDLtVCfXoq7Car5xFd0m6gIKJyLqfMTegxel5R-B2-385C8X8EwKRv6oxS_1IsUEJzfhRE54AgiA4rADOkdFxU8cjuwN-G645ROmxUt7wOA89Us8X0afdC6SZh-/s320/Thumba_2012-05-18_12-02-30.jpg" width="320" /></a></div>
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<span style="font-size: 11pt;">Open since February of 2012 CF Hydro has a
modest following of 50+ athletes. The facility at approximately 2500 sq ft has
plenty of floor space and a great athlete's lounge in the corner, perfect for
hanging out post wod. Hydro is located about 15-20 minutes West of downtown
Omaha. I wasn't charged a drop in fee and unfortunately they we're waiting on a
new batch of t-shirts. </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGU4Eid8IovZRB59PsJoHuRecZJh3JkIRswhk95AsLze_-oF1tea4f1CyxgFUFCVcoS0ImFa6mt24rKfwUO-552oBRCrndGie_6dgXxpis6szKbjsERqqK935bO2ju8k6Zc2e3KGqtx3YF/s1600/Thumba_2012-05-18_12-07-40.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><strong><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGU4Eid8IovZRB59PsJoHuRecZJh3JkIRswhk95AsLze_-oF1tea4f1CyxgFUFCVcoS0ImFa6mt24rKfwUO-552oBRCrndGie_6dgXxpis6szKbjsERqqK935bO2ju8k6Zc2e3KGqtx3YF/s320/Thumba_2012-05-18_12-07-40.jpg" width="320" /></strong></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong>One of the more comfortable CF lounges I have ever seen!</strong></td></tr>
</tbody></table>
<strong></strong><br />
<span style="font-size: 11pt;">I happened in on an Open Gym night so Coach
Brandon and I came up with a fun fast little wod of 10 rounds of 5 HSPU, 5 burpees,
and 5 Chest2Bar PU. That combo in conjunction with Mid-West humidity made for a
"good time".<o:p></o:p></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVRlTZhRQ7LWCz-8OsjbUzFXn0nxf0fg6ToDV2y2rym9oSA_pF6TyJlSG7micMUvlnFeYr8zL1aLTgyG5ebqDW-YLuUPxTx_tOkkAYtdZrez2iSCDu0_h1yBFqAmfSmYq-YQEInenjN3l3/s1600/Thumba_2012-05-18_12-01-46.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVRlTZhRQ7LWCz-8OsjbUzFXn0nxf0fg6ToDV2y2rym9oSA_pF6TyJlSG7micMUvlnFeYr8zL1aLTgyG5ebqDW-YLuUPxTx_tOkkAYtdZrez2iSCDu0_h1yBFqAmfSmYq-YQEInenjN3l3/s320/Thumba_2012-05-18_12-01-46.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGODFd1ICf1X5qiparXuTtFQ6OzGlriwDAItJeyGoASmDRo6pQASexER_PbJ4H-sZLEs88yvDUTKVCB3lXSh1q7-amDu98m6ZndTHqIA5c5z568L_DOjFe96hx_tcTm-9jua6kxDJU1ZQr/s1600/Thumba_2012-05-18_12-07-40.jpg"><span style="font-size: 11pt; mso-no-proof: yes; text-decoration: none; text-underline: none;"></span></a><span style="font-size: 11pt;"><o:p></o:p></span></div>
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<span style="font-size: 11pt;">With the level of enthusiasm I witnessed at
CF Hydro, I don't think they will have any problem establishing a place in the
Mid-West CrossFit community.<o:p></o:p></span><br />
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<span style="font-size: 11pt;"><o:p><span style="font-size: small;"></span></o:p></span><br />
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com4tag:blogger.com,1999:blog-9091240757634399810.post-48092609601884435402012-06-13T08:53:00.000-07:002012-06-13T08:59:24.534-07:00UTE CrossFit East Draper<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioXYroUKxphK56kJEgjetL42KyjFVwNFZy-0k8vkVS47MQAgNB8zCvb83h6xqfISNlYsPUmmUJjFzWwTV9xuLouUT5UPJlzrA0hHruEfC3HNhwAURZoK9K149qoGN2wh2FDrdSYMATyjLP/s1600/Thumba_2012-05-18_12-31-25.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="187" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioXYroUKxphK56kJEgjetL42KyjFVwNFZy-0k8vkVS47MQAgNB8zCvb83h6xqfISNlYsPUmmUJjFzWwTV9xuLouUT5UPJlzrA0hHruEfC3HNhwAURZoK9K149qoGN2wh2FDrdSYMATyjLP/s320/Thumba_2012-05-18_12-31-25.jpg" width="320" /></a></div>
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<a href="http://draper.utecrossfit.com/"><span style="color: red;">CrossFit UTE</span></a> has expanded it's presence in Salt Lake City! Recently opening it's newest facility in the East Draper area of SLC. A few weeks ago I had a 3 hour layover in SLC and decided to make the 25 minute cab ride out to the new location. Having opened only one week prior to my drop in everything had that "new" smell. </div>
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The box itself is a great size (4000+sq ft) and has more than enough gear for a huge client base that I'm sure they will develop. I imagine CF UTE - East Draper is one of many eventual locations for Hackenbruck's domination of Salt Lake City's crossfit scene. Definitely check it out on your way up to ski at Snowbird, Alta, or one of the other great UT ski areas.</div>
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Thanks again to Coach Rebecca for starting me on the wod ahead of schedule so I could make my flight. </div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-89729660242805400652012-06-07T10:36:00.000-07:002012-06-07T10:50:27.421-07:00Spoils of travel<div dir="ltr" style="text-align: left;" trbidi="on">
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18,820 miles later and all I have to show for it is 6 new CrossFit t-shirts... I'll take it.</div>
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Thanks again to all the gyms who allowed me to drop in; felt like I was a member, not a stranger. </div>
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I'm humbled by the community we call CrossFit.</div>
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<a href="http://brickcrossfit.com/"><span style="color: red;">Brick CrossFit</span></a><span style="color: red;">, </span><a href="http://www.dogtowncrossfit.com/"><span style="color: red;">Dogtown CrossFit</span></a><span style="color: red;">, </span><a href="http://www.reebokcrossfitsentinel.com/"><span style="color: red;">Reebok CrossFit Sentinel</span></a><span style="color: red;">, </span><a href="http://crossfit-himalaya.com/%20/"><span style="color: red;">CrossFit Himalaya</span></a><span style="color: red;">, </span></div>
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<span style="color: red;"> </span><a href="http://crossfitreebokgurgaon.com/"><span style="color: red;">Reebok CrossFit Gurgaon</span></a><span style="color: red;">, </span><a href="http://www.reebokcrossfit020.nl/"><span style="color: red;">Reebok CrossFit 020</span></a></div>
</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-8494941870816980632012-05-19T17:46:00.000-07:002012-05-19T17:48:44.469-07:00Core CrossFit<div dir="ltr" style="text-align: left;" trbidi="on">
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Spring Break. WoooHooo! Right? Back in the day Spring Break meant a pligramage to a place in the sun, water, alcohol, and girls. Nowadays, for me, it means anyplace warmer and drier than the Pacific Northwest, maybe a beer or two with dinner, and water slides at the hotel with my kids. Not quite the picture of wild and crazy but it suits me just fine. <br />
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A couple weeks ago we made our way to Phoenix, AZ for a few days away from the daily grind, in between sessions of laying by the pool and rounds of putt putt I was able to squeeze in a wod at <a href="http://corecrossfit.com/"><span style="color: yellow;">Core CrossFit</span></a>. If you're ever in the area I definitely recommend a visit. <br />
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Core CF is a 4500sq ft box conveniently located just off 10W, only 10 minutes from Phoenix Sky Harbor Airport. I wasnt charged a drop in fee and t-shirts are $25, which in my opinion is well worth it, definitely one of the cooler shirt designs I have ever seen. Old school skateboard design. <br />
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The day I dropped in had a cool wod programmed of 5 X 3 Push Jerk and a Met Con of EMOM (for 18 min) of alternating 1 rep Squat snatch (@ 80% 1RM) and ME (max effort) HSPU. Great wod. Creative mix. Coach DJ had a great technical eye and passed along some sound advice. He actually, without prompting, took the time to write a quick note of their philosiphy on improving O-lifting. First time in 60+ boxes that a coach has done that which I find pretty awesome. So Thanks DJ. <br />
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I had the opportunity to speak with the owner Tom Colvin and asked,"What are you most proud of in regards to your gym?" His answer came quick... <br />
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<em><span style="mso-fareast-font-family: "Times New Roman";">"</span><span style="mso-fareast-font-family: "Times New Roman";">We have a really cool Kid's program that we've all worked hard to create. Our gym is located in a low income area. Most of the kids don't have anything to do after school. During workouts as we would run down the street, they would cheer for us. Then they started to run along side us. They started to come to the gym and peer through the windows and wait for us to run.</span></em></div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com1tag:blogger.com,1999:blog-9091240757634399810.post-35545559328251162662012-04-25T13:42:00.001-07:002012-04-25T22:47:12.308-07:00NorCal CrossFit - San Jose<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">For the last 16 months it’s been all about notches on my proverbial CrossFit bedpost. I'm talking about visiting and working out at as many different CrossFit boxes as possible as I travel the world. I broke that cycle with </span><a href="http://cfnorcal.com/" title="http://cfnorcal.com/"><span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">NorCal CF -San Jose</span></a><span style="font-family: Georgia, "Times New Roman", serif; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">. I've had the good fortune of visiting the other two locations for NorCal CrossFit (Santa Clara and Mountainside), but wanted to see firsthand the newest addition to the Khalipa Kingdom. I barely made it in the front door and was greeted by none other than Games badass, Pat Barber. I didn't get the impression that I was being treated special, because I was visiting, it seems as though he has the habit of treating everyone as though he's known them for years. (Affiliate owners, this is called professionalism and common courtesy. Take note, follow suit it really does matter.) </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">After knocking out the obligatory waiver and grabbing a t-shirt ($20), I started down an extremely long hallway towards the box. Along the way, I passed a couple of racquet ball courts, a couple of big locker rooms (w/ showers), 3-4 Jiu Jitsu and judo rooms, and some personal training rooms. On the way to the workout space I passed a door with a sign marked "Super Heroes" only, seems appropriate with Pat Barber, Jason Khalipa, and Neil Maddox working out here. </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">The crossfit area of the facility measures approximately 8000 sq ft with an additional 2500 sq ft room set up to focus on O-lifting.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Coach Pat feels the potential for CF NorCal San Jose is huge, citing its very convenient location off the I-280 S (Junipero Serra Freeway) and the dense population of San Jose. Add in the excellent programming and great coaching and I would agree their future is very bright. In the three months the gym has been opened they have built up a membership of 120+ athletes. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">The afternoon session, I dropped in for was being coached by Taz (Pat's fiance). There were approximately 20 athletes in the class and Coach Taz recognized that there was an abundance of unfamiliar faces. She did a little Ice breaker and had the group introduce themselves and share how long they had been crossfitting. The majority of the athletes measured their experience in weeks or months, rather than years. Evidence again of the continued growth of the sport we all know and love.</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Today’s wod was 21-15-9 of back squats and HSPU (handstand push ups). The warm up was a series of increasing weight squats and HSPU progressions. Coach Taz, to her credit, was adamant that even if athletes already had strict HSPU's they progress through the warm up hitting handstand holds, negatives, kipping HSPU's, and strict HSPU's. For the workout, if you knew you wouldn't be able to maintain strict HSPU throughout you were to do push press with body weight. I liked the fact that she set a particular standard rather than let people scale throughout the workout. I believe that learning a movement correctly and being able to do it repeatedly is critical in ones success in crossfit. Often once you’re on the clock, form can suffer and Taz made sure that wasn't going to happen in this situation. </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">After the wod, Coach Pat made a point to speak with me and ask how everything went.<span style="mso-spacerun: yes;"> </span>He made sure I understood,that I was welcome to come back during my trip to Palo Alto/ San Jose area. He said this even after I explained my blog and history of visiting multiple boxes during my travels. Coach Pat offered some recommendations of other affiliates, but his sincerity in inviting me to visit again stuck with me. So a couple days later, I did just that and hit up a second wod NCCF. I'll admit the opportunity to get coached by a Games veteran did weigh in somewhat on my decision. When I showed up and found out the wod was 5-5-5-3-3-3 Power Cleans to be coached by Pat, I was pretty happy. </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">I didn't have a chance to talk in depth about to Pat about this particular progra, </span><a href="http://www.youtube.com/watch?v=4Vef0KdefjM&feature=player_detailpage"><span style="color: red; font-family: Georgia, "Times New Roman", serif;">CrossFit/ SAT Prep Program</span></a><span style="font-family: Georgia, "Times New Roman", serif;">, but it's pretty awesome. Wish I would have had something like this when I was young.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">A great example of how CrossFit is different. Yes it's a business but they understand the value of giving back to the <u>community</u>. Pretty sure 24 Hour Fitness, Golds, etc would never see the value.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Check out the video.</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">If you're ever in the area of San Jose/ Palo Alto I strongly recommend you make the time to visit at least one of the NorCal CrossFit locations, you won't be disappointed.</span></div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-87164027849614070212012-04-18T07:46:00.000-07:002012-04-18T07:47:54.945-07:00Gables CrossFit<div dir="ltr" style="text-align: left;" trbidi="on">
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At every box I visit, I ask "If I were to hit any other box in this city, which one should it be?" At 3 of the 4 previous gyms I visited in Miami, <a href="http://www.crossfitgables.net/"><span style="color: yellow;">CrossFit Gables</span></a> came up as the box I needed to visit. No one was able to truly articulate what made Gables such a great box, just that it was a top notch gym. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZOGXV3Kuox7A4HVzaZng9JB0Qqyff2bkoo1qsa73_yjBI4lXr8WjhTR05Cy5U3Jf0l6AqmLecbac2hBYnDvTgc0YAfllaJAC4tmvM7ZpM-ORpvF1BYb_5dEER5VGuPR-hJ6yCtaQalADk/s1600/WP_000618.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" nda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZOGXV3Kuox7A4HVzaZng9JB0Qqyff2bkoo1qsa73_yjBI4lXr8WjhTR05Cy5U3Jf0l6AqmLecbac2hBYnDvTgc0YAfllaJAC4tmvM7ZpM-ORpvF1BYb_5dEER5VGuPR-hJ6yCtaQalADk/s200/WP_000618.jpg" width="151" /></a>Located approximately 10 minutes East of the airport in the quaint downtown of Coral Gables. I'd say it is probably the most convenient gym to visit if you end up on a long layover at Miami International. I happened in on a pretty sleepy Monday morning, for a small class of 7-8 athletes. Two of the participants happened to be fellow traveling crossfitters from Aspen, CO. The guy (I apologize, but I suck with names and have totally forgotten his name) who travels extensively mentioned to me that he was up to 27 boxes visited. I told him that was awesome and that Gables was my 64th. HA. It's always cool to meet people that have a similar passion for CrossFit. </div>
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Today's wod was called "Syaonara Open" being that it was the Monday after the end of the CrossFit Games Open. It consisted of backsquat "21's" @ 135lb. You know the classic body building routine, I remember doing them for biceps, 7 partial reps in the top range of motion, 7 in the bottom range, and 7 of the full range. The metcon was a good quick wod... 3 rounds of 10 burpees, 400M run, 10 burpees, Two minutes of rest in between of each round. </div>
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The 3500+ sq ft space is spacious enough to handle their 500-600 membership. I wasn't charged a drop in fee and unfortunately they didn't have any t-shirts available. <br />
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I hope I get a chance to hit Gables again for a big class and experience the energy I'm sure they have with such a large membership. <br />
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com04210 Ponce De Leon Blvd, Coral Gables, FL 33146, USA25.7328 -80.25856625.731012 -80.2610335 25.734588000000002 -80.256098500000007tag:blogger.com,1999:blog-9091240757634399810.post-19727505101556883962012-04-16T08:57:00.000-07:002012-04-16T08:57:43.049-07:00IMT CrossFit<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://intensemuscletraining.com/"><strong><span style="color: red;">IMT CrossFit</span></strong></a> another gigantic box with a massive, passionate membership in the greater Miami area. IMT, is owned and operated by the same dynamic group that runs Reebok CrossFit Miami Beach. It's obvious where the energy and intensity I experienced at RCMB comes from. IMT is not without it's problems, though. A problem, I imagine, most other affiliate owners would love to be stricken with, uncontrollable Growth. Four out of the last five years IMT has had to move to a larger facility to accommodate their ever increasing clientele. They believe their new 10,000 sq ft facility should hold them for a while and more than accommodate their 420+ athletes. </div>
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The night I visited they had 4 wods going on at once and there was still plenty of room. I know what you're thinking...How can you have quality coaching with so much going on? After 4pm they staff the box with a minimum of 3 coaches. </div>
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Some athletes were knocking out 12.5 while the rest were involved in a wod consisting of 3 x 8 minute Mini wods dubbed "<strong>Stations From Hell</strong>". </div>
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<u>Station 1</u><br />
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Being a new box location they are great example of integrating technology into the gym. They have a simple to use bar code reader for clients to check in allowing the management to easily track their clients. </div>
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Located approximately 20 minutes South of Miami International Airport. Drop in fees are $15 and shirts are $20. Being that they are associated with Reebok they have a small selection of Reebok gear in their office/ coaches lounge. One thing that I found unique was Gaby's attention to the quality of work environment for his coaches. He was adamant that he wanted to provide an environment his coaches not only wanted to work in but hang out in as well. </div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com012309 SW 131st Ave, Beaverton, OR 97008, USA45.4644665 -122.811892945.4630745 -122.8143604 45.4658585 -122.80942540000001tag:blogger.com,1999:blog-9091240757634399810.post-51682843994332122932012-04-05T08:13:00.001-07:002012-04-05T08:23:03.493-07:00I AM CROSSFIT<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Holy warehouse Batman!!! Very few boxes cause me to pause when I walk in, that's not the case with the 20,000+ sq ft </span><a href="http://www.iamcrossfit.com/"><span style="color: red; font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">I AM CROSSFIT</span></a><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">. The place is so ridiculously big it short circuited my brain. And it’s not just a huge undeveloped open warehouse space, it's totally painted and has plenty of gear throughout. One section known simply as "Eastside" is 4000sq ft and is a complete box in and of itself. This area is used by members more as an open gym space where they can do their own wod/ programming (Outlaw, Wendler, etc..), separate from the daily wods. One unique feature in Eastside is a full size boxing ring. </span></div>
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<span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">A lot of props to Coach Danny and Coach DJ, they went out of their way to make me feel welcome in their house. I note this because unfortunately it's not a common occurrence at quite a few of the gyms I have visited. Affiliates, CrossFit is a worldwide community, not just in your neighborhood. </span></div>
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<span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">IACF is located a convenient 10 minutes south of Miami International Airport, in the Doral neighborhood. They have been in their current location for just a year and have built a membership of over 500 athletes. Make sure you confirm the address before you head there as I found two separate addresses online. </span></div>
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<span style="font-family: "Times New Roman", "serif"; font-size: 12pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">I Am CrossFit is part of a 5 gym network of boxes in the greater Miami area. Those gyms are I Am CrossFit, Gables CrossFit, CrossFit Vida Brickell (currently 6th in the SouthEast Regionals), CrossFit South Miami, and CrossFit Coconut Grove. Most of the gyms have a specialty offering as well, South Miami has CrossFit Kids, I Am CrossFit has boxing, Gables has yoga, etc. $150 buys you a monthly unlimited at one gym or $175 gets you into any one in the group. Heck of a deal. Programming is done by one person and wods are consistent across the network. A cool thing to keep the group of boxes connected is their annual </span><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="http://www.civilwargamesfl.com/"><span style="color: red; font-family: "Times New Roman", "serif"; font-size: 12pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Civil War Games</span></a></span><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">. A Games like competition of individual throw downs and a team finals competition. The winning box takes home The Golden Hammer which is currently held by I Am CrossFit.</span><br />
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<span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">The wod today consisted of a 1 mile run (warm up) then 3X1 Front Squats followed by the metcon "Longhorn"; 5 rounds of 1 minute Max KB swings, 1 minute Max burpees, 1 minute rest. I swear I did enough burpees in 3 wods in FL to last me a couple months. Good wod. Tons of encouragement doled out by the coaches as well as the athletes. This place had a great "family" vibe and supports Coach Danny's opinion that the coolest thing about IACF is the athletes.</span></div>
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<tr><td class="tr-caption" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><strong><span style="font-size: large;">HUGE</span></strong></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><strong>"Eastside"</strong></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><strong>Every CrossFit gym should have this sign on their front door.</strong> <br />
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com1tag:blogger.com,1999:blog-9091240757634399810.post-25816057379467196092012-04-03T07:51:00.000-07:002012-04-03T23:52:46.278-07:00Reebok CrossFit Miami Beach<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge9q_GGR_uZ2r90Bo-KodnsyF509LM697mS3igL0wB0Ovv0but9wf6rusTsEldsHSSXHbwjIKLbVoZaHQYvB50SxGMUurzMyPysyGyFrHjnlbtEsn9cTiw9rThTBVtZ01r9v0PZ3LLBJwt/s1600/Thumba_2012-03-29_11-57-12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dea="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge9q_GGR_uZ2r90Bo-KodnsyF509LM697mS3igL0wB0Ovv0but9wf6rusTsEldsHSSXHbwjIKLbVoZaHQYvB50SxGMUurzMyPysyGyFrHjnlbtEsn9cTiw9rThTBVtZ01r9v0PZ3LLBJwt/s320/Thumba_2012-03-29_11-57-12.jpg" width="320" /></a></div>
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<span style="color: red;"><u><a href="http://www.crossfitmiamibeach.net/"><span style="color: red;">Reebok CrossFit Miami Beach</span></a></u> </span>! Summed up in one word, ENERGY. As people walk by the front door of RCMB they can't help but take notice of whats going on inside. Music blaring and tons of people getting busy, all right on the main drag of Miami's famous South Beach. As with a lot of successful businesses, location is everything, this fact is obvious with Rebok CrossFit Miami Beach. In the first 22 days of March they have had over 120 drop ins. While I was there visiting with coach/business partner, Gabriel Balzola, no less than half a dozen people came in and asked questions about membership and three times as many stepped inside the door to see what was going on. Coach Gaby says they get all types of walk ins, everything from swimsuit models to middle age men looking to recapture their youth. Just a couple weeks ago they had a guy walk in on the day they were doing 12.3, that guy had never done crossfit before nor did it look like he had worked out in quite some time. That guy knocked out 14 muscle ups on his first effort of .3 .... #SMH</div>
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<span style="font-family: inherit;">Location actually has another interesting twist into the success of RC Miami Beach. Coach Gaby shared with me how they came to be one of the few Reebok branded crossfit boxes. The ownership group opened this particular facility in January of 2011. A few months later as luck would have it Coach Glassman himself was in Miami on an unrelated business trip, he happened to drive by one early morning and take notice of CrossFit Miami, fortunately for them he decided to stop in. A large AM class was in full swing. Co-Owner, <span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><span style="font-family: Georgia, "Times New Roman", serif;">Mike Alfaro</span></span> walked up to Coach Glassman, not recognizing who he was, and actually tried to sign him up for an intro session. A gracious Coach Glassman introduced himself and let Mike know how much he liked the location and what they had going on. A phone call or two later, a few months pass , and the rest is history, CrossFit Miami Beach becomes Reebok CrossFit Miami Beach in September of 2011. Coach Gaby and his business partners feel very fortunate to have the full support of Reebok and experience the rapid success they have enjoyed. </span></div>
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<span style="font-family: inherit;">The night I dropped in was an "off night" and there were still 20 people in the 7:30pm class. Although they have plenty of floor space I would suggest calling ahead if planning a drop in as most classes average 30-40 people. The wod was 20 min to find a 1 rep max Thruster followed by a met-con of 50 burpees, 20 KB push press R arm/ 20 KB push press L arm, 25 burpees, 10 KB push press R arm/ 10 KB push press L arm. The class was led by Coach Stephanie a former long time gymnast that has successfully transitioned to crossfit and routinely beats the men in the gym. </span></div>
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RCMB consists of 5000+ sq ft plus an additional 1500sq ft fenced in out back (the outside is totally covered with rubber mats!) . At the check in counter they have a small pro shop featuring Reebok gear. They currently have extensive plans to redesign the entire gym making better use of the space for their 420+ members. Some of the proposed upgrades include a coaches lounge, moving the current pull up rig (from Rhinoco) out back and installing a new bar system inside, and installing locker rooms with showers. Coach Gaby claims their biggest attribute is their quality coaches which he believes to be the coolest in all of Florida. </div>
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If you're a member of another affiliate and want to drop in it costs $20, if you're not then the fee is $30. RCMB t-shirts are in big demand and they sell out quickly. If you happen to be there when they're in stock they cost $20. </div>
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One last note of interest... the ownership group responsible for Reebok CroosFit Miami Beach is in the final stages of developing another Reebok affiliate in New York City. Stay tuned for <u><strong>Reebok CrossFit 5th Avenue!</strong></u></div>
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<tr><td class="tr-caption" style="text-align: center;"><strong>Ever wonder what happens to O-bars when they die?</strong></td></tr>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com1tag:blogger.com,1999:blog-9091240757634399810.post-33594915460112586732012-04-01T07:55:00.000-07:002012-04-01T07:55:02.162-07:00CrossFit 305<div dir="ltr" style="text-align: left;" trbidi="on">
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Man, where to even start with my expedition to Miami? I crammed in a lot of visits, 5 affiliates, for only 5 days on the ground. As I said in a few tweets during my trip, CrossFit is beyond alive and well in Miami. So much energy in the boxes I visited. The majority of the gyms report to have well over 400 active members! </div>
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I guess I'll start with the first affiliate I visited, <a href="http://crossfit305.com/"><span style="color: yellow;">CrossFit 305</span></a>. I visited 305 based off a recommendation from an athlete that used to train there and I was not disappointed. 305 has a unique feel due to the shape of the gym itself. The stark white outside of the building is offset by the yellow and black paint scheme on the interior. It has large roller doors on three of the four sides each of which have, for lack of a better description, old school prison bars over them. I think it looks really cool and for that reason it sticks out in my mind.</div>
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I opted to do 12.5 here, at the first box, rather than delay it and wait until I was tired from additional wod's over the weekend. With the three overhead doors open, a cool breeze blowing through, and the sun shining outside I figured this was good a day as any to get humbled by another Open workout. This particular class was small and the gym relatively quiet when I arrived. The small class size allowed coach Pete Kazanas to take the time to analyze everyones thruster technique and offer me some good advice on improving my form before we started. Pete is an experienced coach and fierce Games competitor placing 8th in the SouthEast regionals last year. </div>
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About 3 min into the workout it felt like the breeze had stopped and the temperature jumped up about 20 degrees. Turns out Florida has this thing called humidity and it sucks (if you're not accustomed to it). When I left Seattle, one day prior, I was in a tights, a sock cap, and a hoodie at the box. </div>
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CrossFit 305 has approximately 200 members doing crossfit and another 200 in boot camp classes. I really liked the layout of this particular box, it didn't feel as "cookie cutter" as a lot of the other ones I come across. One thing I found to be exceptional was their <a href="http://crossfit305.com/articles-and-resources/"><span style="color: yellow;">Resources</span></a> section on their webpage. Great content, thourogh scope of topics, and well organized.</div>
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305 has a sister gym, CrossFit A1A, loctaed on Miami Beach approximately 20 minutes away. </div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com1tag:blogger.com,1999:blog-9091240757634399810.post-32089404370265658272012-03-20T09:56:00.002-07:002012-03-20T13:55:19.465-07:00UTE CrossFit<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">What started out as a crappy day, turned out to be one of my better ones as a traveling crossfitter.<span style="mso-spacerun: yes;"> </span>Normally, when one of my flights is delayed it just means an extended waiting period in some random lounge in some random city.<span style="mso-spacerun: yes;"> </span>However, today the situation fell my way.<span style="mso-spacerun: yes;"> </span>After a delayed flight from Omaha, I missed my connection in Salt Lake City.<span style="mso-spacerun: yes;"> </span>This resulted in a 6+ hour wait at a particularly boring airport.<span style="mso-spacerun: yes;"> </span>Out comes the iPad, fire up CrossFinder App, and a mere 7 miles (15 minutes) away happens to be the "House of Hackenbruck", UTE CrossFit.<span style="mso-spacerun: yes;"> </span></span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> <span style="font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">When I arrive CFU's competitor class is in full swing and athletes are getting busy!<span style="mso-spacerun: yes;"> </span>I barely make it to the front counter where I am greeted by Ally, the general manager.<span style="mso-spacerun: yes;"> </span>As I've discussed in the past first impressions are huge for me when I visit a new affiliate.<span style="mso-spacerun: yes;"> </span>One of the things that is critical, my opinion, is that someone identifies a new face and makes contact with that person.<span style="mso-spacerun: yes;"> </span></span><span style="font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">***</span><span style="font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Affiliate owners; Don’t let potential new clients stand around w/o saying Hello.<span style="mso-spacerun: yes;"> </span>I call it professionalism, others customer service, call it what you want it's simply polite.<span style="mso-spacerun: yes;"> </span>Ally and the CFU personnel excelled in this area.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Soon after getting checked in (drop in fee is $20/$25 if you want a shirt), I was introduced to the session coach who was none other than 2011 CrossFit Games Finals athlete, Lindsey Taylor Richards.<span style="mso-spacerun: yes;"> </span>Lindsey led the class of 15 through a routine Hollow positions (Hollow Rock), Supermans, and bar taps all of which were in an effort to get everyone's kip more efficient.<span style="mso-spacerun: yes;"> </span>Quick sidebar... Lindsey teaches with an infectious smile and sincerity all the while with an almost tangible intensity that makes you want to try harder.<span style="mso-spacerun: yes;"> </span>The technique and drills she taught had recently been brought to them by Dusty Hyland of DogTown CrossFit.<span style="mso-spacerun: yes;"> </span>I hope I have a chance to meet Dusty in the future, both Lindsey and Tommy repeatedly sang his praises as a coach. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">All of the pull-up prep work came in handy when the wod was revealed, Nicole.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">AMRAP 15 min of 400M run, max pull ups.<span style="mso-spacerun: yes;"> </span>To say I was excited when I found out I was getting to run at altitude (Salt Lake City 4300'+ ft. ASL) would be a gross overstatement.<span style="mso-spacerun: yes;"> </span>Felt like I was breathing through a snorkel for 15 min.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhYLdkJAPGxWvFECi0jqELl4KInC8ti2KHdRR7q8mxzEhqfCteJzekhme8FGnLrsr9Gbvv95VT_bjx6PtAIyzjj3pi_ZAFVd43MmcC6NbgcTd_qi3hkgIadLAcltKLsaBuqDnt0kHgRMHk/s1600/Thumba_2012-03-20_09-38-41.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img aea="true" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhYLdkJAPGxWvFECi0jqELl4KInC8ti2KHdRR7q8mxzEhqfCteJzekhme8FGnLrsr9Gbvv95VT_bjx6PtAIyzjj3pi_ZAFVd43MmcC6NbgcTd_qi3hkgIadLAcltKLsaBuqDnt0kHgRMHk/s320/Thumba_2012-03-20_09-38-41.jpg" width="270" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">After the wod was complete owner/coach Tommy Hackenbruck took the time to introduce himself to me and talk for a while.<span style="mso-spacerun: yes;"> </span>When I had questions regarding the skill taught during the class he not only explained it in detail but we went over to the rings and he demonstrated the technique until my thick skull seemed to absorb it.</span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">UTE CrossFit has a loyal membership of 200+ members.<span style="mso-spacerun: yes;"> </span>The athletes have the opportunity to utilize either of the two buildings UTE occupies.<span style="mso-spacerun: yes;"> </span>The primary gym is 4000+ sq. ft. while the other building is probably 2500sq ft. and treated more as an open gym area for the athletes focusing on Games competition or working on GOATs.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What I feel like I have failed to adequately relate is the degree of friendliness that I experienced at this particular affiliate.<span style="mso-spacerun: yes;"> </span>As I've said in the past I'm no poet and writing is not my full time job.<span style="mso-spacerun: yes;"> </span>Simply put the coaches, employees, and athletes I met are good solid Nice people.<span style="mso-spacerun: yes;"> </span>No egos even though there easily could be with the caliber of athlete there.<span style="mso-spacerun: yes;"> </span>No dismissiveness even though I was only passing through town.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So thank you, Tommy, Taylor, and Aly for turning what could have been a crappy day into one of my more memorable CrossFit experiences.</span></div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com2tag:blogger.com,1999:blog-9091240757634399810.post-60314958217540305462012-03-14T10:16:00.000-07:002012-03-14T20:41:56.844-07:00CFO<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Times", "serif";"> I’ve had the opportunity to visit </span><a href="http://www.crossfitomaha.blogspot.com/"><span style="color: red; font-family: "Times", "serif";">CF Omaha</span></a><span style="font-family: "Times", "serif";"> before and both times have been good experiences. This particular time I had a chance to visit with co-owner and head coach Joe Westerlin. Joe has an easy laid back demeanor with the confidence of an experienced coach. He is able to analyze and appropriately cue athletes from the very inexperienced to the well-seasoned alike. Coming across a coach like Joe makes me really appreciate good coaching. One of the key factors I use when evaluating a gym is the quality of coaching. With as many gyms as I've visited I've seen the entire range of coaching from Joe's attention to detail all the way to "the workout is on the whiteboard 3,2,1...Go". </span><br />
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<span style="font-family: "Times", "serif";">Joe and co-owner Ricky Frausto (both CrossFit Lvl II coaches) have strength and conditioning background, both as coaches and Div 1 athletes at the University Of Nebraska- Omaha. They have carried that extensive amount of experience and knowledge over to CF Omaha and have developed great programming. Joe believes what separates their box from others is the quality of service they provide to their customers. "The results speak for themselves. The success of our athletes speaks for itself."</span><br />
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<span style="font-family: "Times", "serif";">CrossFit Omaha started in 2007 in the varsity weight room of the University of Nebraska- Omaha. In 2008 they moved to their current 4000+ sq ft facility (with showers) located approximately 20 minutes SW of the Epply Airport. With the quality programming and 200+ members, CrossFit Omaha has consistently fielded a Games caliber team resulting in a 3rd place finish at the 2010 Games. Their team is currently ranked 17th in the world for the 2012 Reebok CrossFit Games.</span></div>
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<span style="font-family: "Times", "serif";">Class started w/ a few Snatch progressions to help everyone get more focused on this technical movement, prior to the wod. Next the wod was a Snatch ladder (75/98/110/120/132/142/154/164/176/186/198)<br />every min on the min progress one bar, with only two attempts per bar, until you fail. #SnatchesSuk. I need a lot of work on this movement. After a short break, we moved onto 3 x 30sec sets of Chest 2 Bar Pull ups w/ 90 sec rest between sets. All in all, a great shoulder workout. </span><br />
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<span style="font-family: Times;">The gym has a great relaxed feel to it with friendly coaches and athletes. There are plenty of t-shirts and other gear available for sale on site. Make sure you </span><a href="mailto:crossfitomaha@gmail.com"><span style="color: yellow; font-family: Times;">contact</span></a><span style="font-family: Times;"> them prior to dropping in. If you're lucky maybe you'll be in town during one of their many social events like "Burpees and Beer" or an impromptu "Stink and Drink".</span><br />
<span style="font-family: Times;">I definitely look forward to another visit in the future. </span></div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-52081347428256208422012-03-09T06:51:00.002-08:002012-03-09T06:57:08.125-08:00Get a grip!<div dir="ltr" style="text-align: left;" trbidi="on">
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<strong>Need some chalk?</strong></div>
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taken @ <a href="http://www.crossfitpowerperformance.com/">CrossFit Power and Performance</a> (Loveland,OH)</div>
</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com1tag:blogger.com,1999:blog-9091240757634399810.post-14907186506491343462012-03-07T12:09:00.000-08:002012-03-07T12:09:02.795-08:00New Shirts for the collection<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;"><strong><u>CrossFit New England</u></strong></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><strong><u>CrossFit Back Bay</u></strong></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><u><strong>Reebok CrossFit ONE</strong></u></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><strong><u>CrossFit Boston</u></strong></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><strong><u>CrossFit MPH</u></strong></td></tr>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com3tag:blogger.com,1999:blog-9091240757634399810.post-20233285502426325912012-03-04T22:44:00.000-08:002012-03-05T08:12:37.916-08:00Outlaw<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: white; font-family: Times, "Times New Roman", serif;"> When I found out my travels would take me to DC, I'll say I was somewhat more enthusiastic about visiting our nation’s capital than I had been in the past. Being a somewhat recent convert to </span><a href="http://outlawcoach.wordpress.com/"><span style="color: windowtext;"><span style="color: red; font-family: Times, "Times New Roman", serif;">The Outlaw Way</span></span></a><span style="color: white; font-family: Times, "Times New Roman", serif;">, I didn't realize what I was missing on past trips to the area. Don't get me wrong there are some great affiliates in and around DC. (I plan to do some entries on them in the near future.) I most appreciate Coach Rudy Nielsen’s candid commentary on programming, as well as his Not pulling any punches attitude towards CrossFit in general. Too often people say/write what they think others want to hear. Boring!!! Just like the Honey Badger, Rudy don't give a Fk! To top it off, he backs it all up with a stable of badass athletes. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGO3_09k83BEzSJ6W_PNgIATerSo4ANDudygH3FVxe-FAp8t6lEA7Ef1bnySzNgRzj2tHoOHPtcUJL_fMlrNrvOFvFr-7XoHnU7c5G_Drms-0i_GpozlPBU49HCwqEyB-3A5zeu2Vt9JpE/s1600/yoda-2.bmp" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: white; font-family: Times, "Times New Roman", serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGO3_09k83BEzSJ6W_PNgIATerSo4ANDudygH3FVxe-FAp8t6lEA7Ef1bnySzNgRzj2tHoOHPtcUJL_fMlrNrvOFvFr-7XoHnU7c5G_Drms-0i_GpozlPBU49HCwqEyB-3A5zeu2Vt9JpE/s1600/yoda-2.bmp" uda="true" /></span></a><span style="color: white; font-family: Times, "Times New Roman", serif;">So, when I determined I could manipulate my schedule to allow myself a visit to </span><a href="http://outlawcrossfit.com/"><span style="color: red; font-family: Times, "Times New Roman", serif;">Outlaw CrossFit</span></a><span style="color: white; font-family: Times, "Times New Roman", serif;"><span style="color: red;">,</span> I was amped. Imagine my disappointment when I read the Outlaw Way blog entry detailing, what I believe to be the </span><a href="http://outlawcoach.wordpress.com/2012/02/27/120228/"><span style="color: windowtext;"><span style="color: #0b5394; font-family: Times, "Times New Roman", serif;">longest PF Chang's food run ever</span></span></a><span style="color: white; font-family: Times, "Times New Roman", serif;">, would prevent me from meeting the Yoda of CrossFit. However, I will agree that it is some damn good Mongolian Beef! </span></div>
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<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Calibri;"><span style="color: white; font-family: Times, "Times New Roman", serif;">Despite the fact that Rudy would not be there, I still wanted to see the gym and get in a workout. I rolled up (about a 10 min drive from Reagan National airport) and found what, on the outside, looks to be a former auto repair shop.<span style="mso-spacerun: yes;"> </span>I knew I had to be in the right place when I saw one of the coolest CF signs ever.</span></span><br />
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<span style="color: white; font-family: Times, "Times New Roman", serif;">If I was forced to describe the inside of the gym I'd use the word "grunge" as in Nirvana, Pearl Jam ("10" album not the later lame stuff). Little dimly lit, not dirty but not spit shined like some of the boxes I've been to recently and nothing but the essentials of what it takes to get busy at a CF gym. There was a couple deep into a squat workout. (The strength portion of today’s wod) Turns out while they (Mike and Elaine) aren't coaches, they are veterans of Outlaw and a couple of the nicest people I've come across in my travels to CF boxes. Although, I was too late to join the squat portion of the programming, they invited me to do the Met-Con portion of the workout. </span></div>
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<span style="color: white;"><span style="font-family: Times, "Times New Roman", serif;">10 Min AMRAP of:</span></span><br />
<span style="color: white;"><span style="font-family: Times, "Times New Roman", serif;">4 HSPU (Regionals standard)</span></span><br />
<span style="color: white;"><span style="font-family: Times, "Times New Roman", serif;">8 Hang Squat Snatches 75/55</span></span><br />
<span style="color: white;"><span style="font-family: Times, "Times New Roman", serif;">16 KBS 24/16kg</span></span><br />
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<span style="color: white;"><span style="font-family: Times, "Times New Roman", serif;">After the workout both of them were cool enough to take the time and talk about the box in general, better explain the programming philosophy, etc. A lot of pride showed when they spoke about the gym. </span></span><br />
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<span style="color: white;"><span style="font-family: Times, "Times New Roman", serif;">Even though I didn’t get the opportunity to meet Coach Rudy and ask some of the random questions I wanted to ask.... like why the Owl on the logo? If you were president of the CrossFit nation what would be your first change to the "sport"?, Deadwood or Walking Dead?, you know important stuff?</span></span><br />
<span style="color: white;"><span style="font-family: Times, "Times New Roman", serif;"> I hope to coordinate another visit when Rudy and company aren't off satisfying a cross country food craving...</span></span></div>
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<span style="color: white; font-family: Times, "Times New Roman", serif;"></span></div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com1tag:blogger.com,1999:blog-9091240757634399810.post-34521094406404060252012-03-01T18:48:00.000-08:002012-03-01T18:58:48.526-08:00CFNE: House of Champions<div dir="ltr" style="text-align: left;" trbidi="on">
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If I had to sum up my experience at <a href="http://crossfitnewengland.com/"><span style="color: red;">CrossFit New England</span></a> up with one word it would be "business". Not that the athletes and coaches weren't friendly. Quite the opposite. The mood I felt when I walked in was that of focus. Would you expect anything different from the home box of the reigning CrossFit Games Team Champions. No one was just standing around socializing. One guy was knocking out 12.1, a couple others were pushing him along. Everyone else was in some stage of warm up or appeared to be into a wod of some sort. It didn't take long before I was identified as a stranger and was greeted by Coach Mel (Ockerby). You know the one that crushed Fran in the Team Finals?! Soon after greating me she called the class to attention and we got down to the business of mobility. (I learned how to floss my hips.) Good thing to know. Next she broke down the deadlift into very concise steps and then it was time to get to work.</div>
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The wod was called "Dark and Stormy" 25 Deadlifts @225, 50 Pull ups, 25 Deadlifts @225. With approximately 20 students in the class we did a stagger start for the sake of pull up space. </div>
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Did I mention Heather Bergeron @ 7months pregnant was two spots behind me? Knocking out the wod with the women's RXweight (155lb). And I'm happy to report she beat me by :16sec with a time of 6:47. I'll just say it...That's F'n impressive! Not beating me, that happens more often than not, but the whole extremely pregnant status and gettin' busy with deadlifts and pull ups. Oh and after cool down she started another wod. </div>
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The opportunity never really presented itself for me to have a conversation with any of the coaches about the general factoids of the gym. However I'd estimate the box to be about 4000-5000sq ft. Plenty of equipment. And I believe somewhere over 300 members.</div>
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Lots of t-shirts (and thongs) for sale. I wasn't charged a drop in fee, t-shirts were $25, and CFNE is located about 25 minutes West of Boston in a town called Natick. Most definitely worth the trip from Boston if you're in the area.</div>
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<strong>Main Gym</strong></div>
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<tr><td class="tr-caption" style="text-align: center;"><strong>Auxilary Gym</strong></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><strong>Example A</strong></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><strong>Spoils of Victory</strong></td></tr>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-60327189649295266812012-02-28T20:08:00.000-08:002012-02-28T20:16:27.939-08:00CrossFit Boston<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYQfsM-uy1HD_eAjyAFYxjHOj6ZsKO5dxHMrfOZF22eTfTR1axWiUugYP4kDW9Aw0d1aveKdw0bjb1-EzaaGCWxydzuI-yTERgbs_vrmes5a48KFH6zHdZ_o2C8wupCovMqLXHiSDnYPu-/s1600/WP_000416.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" lda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYQfsM-uy1HD_eAjyAFYxjHOj6ZsKO5dxHMrfOZF22eTfTR1axWiUugYP4kDW9Aw0d1aveKdw0bjb1-EzaaGCWxydzuI-yTERgbs_vrmes5a48KFH6zHdZ_o2C8wupCovMqLXHiSDnYPu-/s320/WP_000416.jpg" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYQfsM-uy1HD_eAjyAFYxjHOj6ZsKO5dxHMrfOZF22eTfTR1axWiUugYP4kDW9Aw0d1aveKdw0bjb1-EzaaGCWxydzuI-yTERgbs_vrmes5a48KFH6zHdZ_o2C8wupCovMqLXHiSDnYPu-/s1600/WP_000416.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"> </a><a href="http://www.crossfitboston.com/index.php"><span style="color: orange;">CrossFit Boston</span></a>. Boston's oldest affiliate is alive and well just across the street from Harvard Business School. (about 20min from Logan International Airport) Having moved from their original site, on the othe rside of town, six months ago to their new location caused them to lose almost 60% of their membership. Now back up to a following of over 200 athlete's. They did this by having tapped into the type A dominate student body of Harvard. According to Coach Matt, the heavy course load of the students at Harvard lead to large wod sessions Friday through Sunday. I can attest to this having dropped in on a Saturday morning. A competitors session of a dozen athletes was in full swing as I arrived. My session included nearly 24 athletes and the session after probably another dozen plus. On Sunday they reportedly have one large class over 25 members. Today's fun was "Tabata This" Row, Squats, Pull Ups, Sit Ups, and Push Ups. Solid coaching kept everyone on task and proper form was emphasized. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5bUJw_lXfQ-kaAQkK7Q5vdWoon5HRId-AXC8xI5cYd-0UMEIs_ocQKfwbUiT8f8FSzQ-NkaazsnOxJHnpIk0SNuJ7UKa_BIfoYO9KKkIFrSEqvAliJj37WH7V451PoPVeQ7wnvKRBdHho/s1600/WP_000417.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" lda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5bUJw_lXfQ-kaAQkK7Q5vdWoon5HRId-AXC8xI5cYd-0UMEIs_ocQKfwbUiT8f8FSzQ-NkaazsnOxJHnpIk0SNuJ7UKa_BIfoYO9KKkIFrSEqvAliJj37WH7V451PoPVeQ7wnvKRBdHho/s320/WP_000417.jpg" width="320" /></a>Plenty of open floor space for Met Cons, a dedicated area for Oly lifting, and showers make for a nice gym. Their website has a sweet feature allowing you to take a 360 video tour. <a href="http://demos.everyscape.com/crossfit/"><span style="color: orange;">Check it out.</span></a> The only drawback is the ceilings. With standard height ceilings, wall balls are out and they've had to get very creative with their rings. This is something they hope to remedy in the near future with some modifications. That being said I saw more than one person knocking out muscle ups. A perk of the location is they are right down the street from Harvard's athletic stadium which has a track and a ton of stairs for those warm weather wods. </div>
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Drop in fees are $20 and a shirt was $20 as well. I didn't schedule the session but a call or email in advance is advised due to their large class sizes. </div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com1tag:blogger.com,1999:blog-9091240757634399810.post-53666742800113748422012-02-27T21:33:00.001-08:002012-02-27T21:33:28.297-08:00Got Row???<div class="separator" style="clear: both; text-align: center;">
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<strong>Is this what you call an armada?</strong></div>
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<span style="color: #0b5394;"><strong>@RCF1</strong></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbwKbyiwtUoWifE5h6gKEn5OXllLJeealJrtPWGZ0VQS832upwl1nHJK1tb-A4x84BxmCQpYmSUkkpVo1tNuGeEMNKtz7V9914vHkUqKgjHafffxMP28ZmqSl7GsyhChq6yGye3emZmGZd/s1600/WP_000377.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbwKbyiwtUoWifE5h6gKEn5OXllLJeealJrtPWGZ0VQS832upwl1nHJK1tb-A4x84BxmCQpYmSUkkpVo1tNuGeEMNKtz7V9914vHkUqKgjHafffxMP28ZmqSl7GsyhChq6yGye3emZmGZd/s200/WP_000377.jpg" uda="true" width="200" /></a></div>
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<br /></div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com0tag:blogger.com,1999:blog-9091240757634399810.post-7488322428041826312012-02-26T09:09:00.000-08:002012-02-26T09:09:19.642-08:00Reebok CrossFit Back Bay<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcjbigkE82e3GaoFnQs4tagBV-T_NdSq6XSF7-zNTf0lBQ688NN0hyphenhyphenCcI-4d2P05gAKKv18MMnngZUMivIV4Puz2QJzITagH7ncamLEgTjWilWlXvDndWsxr5GzFRo9V7Bfbq-6IqvWpaF/s1600/WP_000385.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" lda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcjbigkE82e3GaoFnQs4tagBV-T_NdSq6XSF7-zNTf0lBQ688NN0hyphenhyphenCcI-4d2P05gAKKv18MMnngZUMivIV4Puz2QJzITagH7ncamLEgTjWilWlXvDndWsxr5GzFRo9V7Bfbq-6IqvWpaF/s320/WP_000385.jpg" width="320" /></a></div>
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<span style="font-family: Times, "Times New Roman", serif;"><a href="http://www.crossfitreebokbackbay.com/"><span style="color: #3d85c6;">Reebok CrossFit Back Bay</span></a> is the first independent Reebok branded affiliate in the US. The owners, Josh and Michael, have taken a slightly different approach to location than most. Often due to affordability a lot of affiliates can be found in industrial areas not always that readily viewable by someone not seeking it out. Back Bay doesn't have that problem. Located approximately 20 minutes from Logan International Airport on the ground floor of an upscale office building in Back Bay neighborhood of Boston. </span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Times, "Times New Roman", serif;">Their concept is to tap into the "young professional" demographic. At a monthly rate of $289. for unlimited membership, their clients are clearly successful outside of the gym! Only open for 6 weeks and they already have an impressive membership of just over 200. Their 3500 sq. ft. store front box is comprised of a large area for working out, a small mobility room to get your get your fill of foam rollers and lax balls, and locker rooms with showers. The current space has already become too small for this rapidly growing gym and plans are under way to expand to 7500 sq. ft.</span></span><br />
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<span style="font-family: Times, "Times New Roman", serif;">Wanting to focus on quality over quantity they only allow 10 students per class. Each class has one coach and an intern to lead the session. Drop in fee is $30 and t-shirts run $30 as well. Thursday’s wod was first a skill session of the hang snatch with nothing but pvc. Most of Back Bay's clients are CF noobs and Olympic movements are an entirely new concept. Following the skill session was 5 rounds of two minute amrap (as many rounds as possible) of 5 deadlift @ 225 and 8 wall ball, one minute rest between rounds. A lower back party! WooHoo. Coaching throughout the session was great, very thorough and plenty of encouragement. </span></div>
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<span style="font-family: Times, "Times New Roman", serif;">When asked what their biggest issue has been so far Josh answered simply with "scheduling". In order to keep their classes to a limited number of participants they require members to log in and schedule their sessions. As often happens with professionals, schedules change and people don't always remember to log in and cancel their sessions. </span></div>
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<span style="font-family: Times, "Times New Roman", serif;">If you’re in Boston and want a CF experience in a unique environment, give Back Bay a try. Just make sure you schedule it first...</span></div>
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</div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com131 St James Ave, Boston, MA 02116, USA42.350711 -71.07161942.349244 -71.074086499999993 42.352177999999995 -71.0691515tag:blogger.com,1999:blog-9091240757634399810.post-53480390550758990122012-02-24T21:34:00.000-08:002012-02-25T16:51:37.749-08:00Reebok CrossFit ONE<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghL-zKyPj2E2l2gv3xjPcQuFD8Xn9NBb5sXGRAw2BL-Y2jDRUq7pa2DyA_6jsUjI-9R6A_DGXRZ1lTKgtpY-rpkWA__6EeJJJJ_u9reHwrKVR0ycXG_oWlP91_zd8-5YiCWAF4roe557wN/s1600/WP_000374.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" lda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghL-zKyPj2E2l2gv3xjPcQuFD8Xn9NBb5sXGRAw2BL-Y2jDRUq7pa2DyA_6jsUjI-9R6A_DGXRZ1lTKgtpY-rpkWA__6EeJJJJ_u9reHwrKVR0ycXG_oWlP91_zd8-5YiCWAF4roe557wN/s320/WP_000374.jpg" width="320" /></a></div>
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I'll start by saying THANK YOU. Thank you to Dan of <a href="http://www.crossfitbellevue.com/%20"><span style="color: red;">CrossFit Bellevue</span></a> for getting me the invite to RCF1. Thank you to the staff at Reebok, especially the CrossFit trainers. The staff and trainers went out of their way to make me feel welcome and comfortable. I believe strongly in the adage "It's all about whom you know" and this is a prime example. I am very fortunate to have been given this opportunity and to now be able to call some of the staff at RCF friends. <br />
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<a href="http://www.reebokcrossfitone.com/"><span style="color: red;">Reebok CrossFit ONE</span></a> is located on Reebok's headquarters campus in Canton, MA about 25 minutes outside Boston. Reebok has approximately 1400 employees and RCF1 boasts a 470 person membership to include the CEO, CFO, and CMO.<br />
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The box itself is a crossfitters dream. At 17000 sq.ft. it is capable of handling dozens of athletes per session. As you can imagine, there is no shortage of equipment. Staffed by world class coaches, Austin Malleolo, Spencer Hendel, and Caleb Diebolt. A special shout out to Caleb who was saddled with coordinating my visit as well as being my tour guide. Also on staff are Lindsey Johnson and Denise Thomas, which I did not have the pleasure of meeting. <br />
One of the requirements for wodding at RCF1 is you must wear "home colors" i.e. Reebok gear. To meet this requirement, I was forced to visit the employee store and get the appropriate attire. I know rough, right!? Up until now I was an Inov8 guy but now it's Nano's without a doubt. Bottom line is they feel more stable.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8qjfYtBl7YCq6xXuaePN3Pl-eS6jhP9ihdOh57M8_-Xy8pQc4BtgXZabNn2vsIW2TwiQSUgoVZ90NfODc4XOI0InHS_ngrLbTSTMojB3kYKwJXl3VeCpE4ePbswSYLFMoEtj5JpqwE_3z/s1600/WP_000365.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" lda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8qjfYtBl7YCq6xXuaePN3Pl-eS6jhP9ihdOh57M8_-Xy8pQc4BtgXZabNn2vsIW2TwiQSUgoVZ90NfODc4XOI0InHS_ngrLbTSTMojB3kYKwJXl3VeCpE4ePbswSYLFMoEtj5JpqwE_3z/s320/WP_000365.jpg" width="320" /></a></div>
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Now down to business. The WOD. Thursday's skill was Snatch Balance. Not something I was super familiar with. With great coaching from Kevin Foley and Spencer I PR'd with a respectable 235lb. The finisher or as they call it the "After Bash" was a double Tabata of Wall Balls (30lb) and V-Ups. <br />
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<br />Following the wod, Austin Malleolo (ridiculously humble and nice), took the time out of his day to have a conversation with me about CrossFit, Reebok, WOD 12.1. By the way, he crushed it with an effort of 134. Bad ass! He thinks the best total will be 150 or pretty close to it. The coolest thing he did was continue the extreme level of hospitality and invite me back to the RCF 1 Open Launch party the next night. I'll admit I was totally intimidated but there was not a chance I would miss the opportunity. <br />
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I showed up at the box and found over 150 people from Reebok and area affiliates getting ready to get down. Music blaring, an impromptu Games gear shop set up, a full on Paleo buffet, and some serious focus on the task ahead. I got to see some great efforts by all level of athletes, from a guy who has lost 65lbs since starting CF a few months ago to watching Spencer throwdown a 124. By the time the night was over I ultimately fell a few reps short of my wod 1 goal. But it didn't matter this will not be an experience I will soon forget. </div>
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<br /></div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com1tag:blogger.com,1999:blog-9091240757634399810.post-22485696795227479702012-02-23T20:55:00.000-08:002012-02-23T20:55:39.597-08:00Castro replaced by Carrot Top<div class="separator" style="clear: both; text-align: center;">
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In breaking news, CrossFit HQ has replaced the face of CrossFit's training department with Las Vegas celebrity, Carrot Top! Reebok to sponsor new Vegas show in 2013. <br />
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Didn't fit his style?! What style was he going for... Freak Show? </div>Mehttp://www.blogger.com/profile/07308946211127789967noreply@blogger.com1