Living Amped WOD
4x:
10 Med Ball Slams
20 Med Ball Sit Ups
30 Lunges with Med Ball Overhead
#BoulderOrBust Part B
Monday we got up and went in search of a box to train. I wanted to train at different boxes while I was there, you never know what you could learn/see. We went to this 1 box first. We walked in, it was kinda dark. I asked about possibly doing my own programming. The guy/coach informed me I would have to talk to the owner (who wasn’t there) but we were welcome to drop into the 7:30am class. We thanked him but decided to try see if I Crossfit Roots would let me do my own programming, they were a MUCHO bigger facility…plus I left my Fittest Games sweatshirt there and I needed it.
I asked the coach at Crossfit Roots about my sweatshirt (found!) and then asked about doing my own programing. He also was not for the idea and since it was getting late and we had LOTS of hiking to knock out that day so we just jumped into the 7:30am class they were hosting.
After class we chatted with the coach a bit about local places to eat. We went back to the casa, made breakfast and loaded up for the day and all it entailed. 1st stop, Red Rock Amphitheater. This was an AWESOME venue…with LOTS of fitness going on! Yes I ran up the stairs in under a minute…and yes my legs were burning! Of course you could see the Amphitheater and all its glory, but there were also LOTS of trails around.
We chose to hike a trail that had lots of views that were great for pictures. About half way through our hike we saw bulldozers. Wait what? Those are not part of nature. From what we heard, they are still cleaning up from the flooding back in November, yikes! Yes the view were pretty BUT the bulldozers kinds killed the “nature vibe”.
After that hike we were back in the car headed to the FlatIrons! As we started our hike upward, in the field was a couple getting married…awwww!! We passed ALOT of different age/shape/size people as we climbed to the top. Lots of dogs…CO has this licenses you can get for your dog called “voice and site control” where you can have your dog off leash, interesting. There were people walking and running this trail (in all kinds of shoes). As we climbed higher the crowd thinned.
The “trail” wasn’t exactly easy terrain…even though R with a 25#+ pack made it up pretty darn easy! The altitude effected us a little but didn’t slow us down. There were many people with climbing equipment, which would be fun I think. It took us about an hour and a half to get to the top, which was well worth the view.
However it only took us 30mins to get back down to “base”. I wanted us to make it down without the use of the headlight he had packed. At the bottom we took a few pictures of what we climbed before we headed back into town for the evening.
We were wooped (and I was sunburned) and decided on grabbing something to go for dinner and recovering at home. Sadly we were leaving the next day…I know, only 1 day to play…which means I will be back!!!
Tuesday’s was R’s B-day so he slept in while I went to another box to attempt my own programming. Not only did Crossfit Sanitas allowed me to do my own programming and they were next door to Sprouts, BUT they had cool toys such as cold pluge pool and compression boots for their athletes. While I just knocked out my workout and didn’t get to play in their cool toys I enjoyed myself in their space.
After my workout I headed home for breakfast with R before we had to check out of our cute little studio at 11am. Before heading to the airport we stopped by CU’s campus for a picture by the buffalo. What a beautiful campus that is! R and I both agreed we didn’t appreciate our university’s beautiful campus when we attended (him at IU, and myself at TSU, it was SWT when I started). We flew back to ATX picking up Central Market on the way home and capping the trip with a birthday cake by Little Lucy Cakes
Boulder, you were beautiful and you offered us everything we wanted and more. If traveling to boulder, I highly recommend staying where we did and giving the things we did a try as well as many other trails. You will be seeing us again!
Fun Fact About Jeannie #30
What songs are included on the soundtrack to your life? In the still of the night.
Only you. All Beatles , Rhapsody in blue
4.29.14 Living Amped WOD
E90s x 5
3 Hang Power Cleans
3 Push Press
3 Front Squats
Personal Training is the perfect way to train with a highly qualified, dedicated coach and crossfit athlete either 1 on 1 or with a friend/partner. Each of these sessions is 1 hour long and can be done at 5 Fitness or in home. Training with Living Amped Includes:
- Goal Setting
- Body Compositions (beginning of each month)
- Benchmark Workouts (beginning of each month)
- Nutrition Guidance (food logging is encouraged)
- Sessions scheduled a month in advance to guarantee time slot
- Remarkable Customer Service
#BoulderOrBust Part A.
Friday April 18th Rabah Rahil and myself boarded a Southwest plane and headed to the great city of Boulder,CO…well first landed in Denver, got a rental car…a silver Kia Soul, which is NOT the original YELLOW Kia Soul they had reserved for us. Yellow should be saved for like super cool SUVs, not small trunk Kia Souls…and drove to our cute little weekend residence that he found on Air BnB! After unloading luggage we set out to get groceries and find our weekend adventures’s locations.
We drove to Crossfit Roots, where I would be spending most of my weekend (it was 800m from our home), then after chatting with some people we decided to check out Southern Sun for dinner. (We had a goal to eat at as many local restaurants as possible). Since we were full from dinner we then went to Trader Joes for weekend groceries. Then back “home”. We unpacked and got settled in our cute little weekend home.
Saturday morning we woke up and had breakfast together before I headed to Crossfit Roots for my Coach’s Prep Course and Rabah packed his bags to take on the town via foot. I walked into Crossfit Roots and was greeted by my seminar leaders; Matt Chan, Cherie Chan, Dave Lipson, and Adrian Bozman (Boz).
We (capped at 20 people/coaches/athletes) began the seminar by looking at “Foundations of Effective Training” and “Points of Performance for Functional Movements” before breaking into groups.
It was finally time for lunch. I asked if I could work out and they advised me not to because we were going to do a workout later on that day. I wasn’t thrilled about this because I didn’t want to miss a training session. So I drove the 800m back to the house to have lunch. Rabah even came in from his adventures on the town to join me for the last 15mins of my lunch (awwww). After our hour lunch I went back to the box to finish up that day’s lessons. After lunch we worked in groups a little longer before reviewing/learning about class structure and how to teach to a group of all levels.
As Cherie warming up for our group setting workout (showing us how to lead a large group safely and effectively), in walked Camille Leblanc-Bazinet (super nice by the way)! So of course I got a picture with her (after our days work)!
We closed out the day with “Diane”. I had just PRed my “Diane” time a few weeks prior so I was excited to give it another go. When I called time, I was 20 seconds SLOWER than what I did a few weeks ago…WHAT!?!?! As much as I want to blame the slowness on having to do HSPUs on concrete floor, I think it was what people were warning me about, altitude. After chatting with some of my new friends I headed home to find Rabah at the casa (poor guy, his on foot afternoon adventures got rained out so he had to stay in). We then left there and headed to California Pizza Kitchen (so much for “local”) in the gross weather. It was pizza (him) and salad (me) before heading back to our casa to turn in for the night.
Sunday we woke and had breakfast together before I headed back to Crossfit Roots for Day 2. Rabah also had plans to meet up with one of his buddies, Kyle, to go exploring and to catch up on life. While he spent the day exploring Estes Park with his buddy,
I was taking on Day 2 of the Coach’s Prep Course. We started the day looking at programming (my favorite part). We broke into groups and looked at 9 different WODs that were programmed for the week. Used a great and VERY detailed checklist that was given to us to determine what we were missing form the programming and we we should program in the next few weeks. We also looked at programs that focused on certain skills (gymnastics, strength, etc) and how to pair them with crossfit. I didn’t even bother to ask about working out at lunch, I just put on my shoes and went for a 30min run. There were trails every where so I wasn’t worried about getting lost. I wanted to test my lungs and see how they handled the altitude. and yes, I did feel it LOL. I thought I was going ALOT faster than I really was. The weather was PERFECT so it made for a nice mid day run.
After lunch we looked at HEAVY DAYS!! Matt put us through a warm up and got us set to take on 7×2 Cleans…BOOM! I was pumped! I noticed that I was increasing in weight during my sets and I was feeling good so I would prob hit a PR if not more. On my 6th set I cleaned my PR (210 at the time) 2x!! I asked Matt and Cherie what I should do for my next set and they suggested I leave it be and walk away. 1 PR was enough…BOOO, but okay, LOL! It was still awesome!
After “close out remarks” we all mingled for a bit. It was here I got to ask Matt and Camille, games competitor athletes, a questions I have been wondering…”What is the 1 thing you had to sacrifice to train for the games”. Matt quickly responded with “you cannot have a job (I’m assuming he meant a regular 9-5 gig)”; Camille agreed. Her input was that it was different for everyone some it was food/nutrition others it was time with the husband/wife. I found that very interesting and not far from what I expected.
That night R and I ventured to Larkburger…which looked like a cross between Hoppdoddys and P Terrys. The menu stated good options and we took them, but something didn’t settle right. We called it an early evening because we were getting up early to visit another box and explore! Part B, coming soon…
