Traveling Crossfitter

Wednesday, March 8;

One of my favorite things to do is drop in to CF affiliates while I'm on the road. I'm always encouraged, because across the country I find the same thing. A very welcoming environment with unbelievably friendly people and some serious athletes. Just like CFOT the athletes are at different skill levels, but the workouts are always adjustable to fit everyone's limitations or abilities.

I stopped in at Crossfit Lehigh Valley. Like always the affiliate is tucked away in some random industrial area near a railroad track. I'm always in a hurry and running late. A few very cool people were there ready to get their butt kicked. I had a nice little warm up then the WOD.. like usual.

Warmup:
500 meter row
2:05 (I think this may be a PR.. my form practice may be paying off)

WOD
4 rounds
800 meter run
15 burpees
15 abmat situps
15 box jumpes

Time: 30:34

It was a nice workout. My heart was going and I got a sweet bruise/lump on my shin. Finally! I've been waiting for this to happen since we got our own box jumps at the new box. Unfortunately, I had to do it in a box on the road. Yikes! Check out the picture. The swelling went down pretty quickly, but the cuts will be around for a bit.

my calf looks like a huge hunk of meat

I got some helpful feedback from the coach at LeHigh. He suggested getting a more explosive box jump, so I'd land with my hips closer to full extension instead of landing in a deep squat. The extra explosion will prevent me from having to get up from that squat and maybe improve my rate. Something new to work on.

Some good news.. the burpees felt great. I did all 60 burpees from my feet and not on my knees. That means girl pushups may once again be a thing of the past.

Many thanks to those at Crossfit LeHigh for being so welcoming!