tag:blogger.com,1999:blog-22514828772768123122024-02-20T13:45:46.163-08:00Jes' CrossFit BlogJeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comBlogger213125tag:blogger.com,1999:blog-2251482877276812312.post-92012965804794250152014-12-02T21:05:00.001-08:002014-12-02T21:06:51.710-08:00Cross Aruba / Muscles & Lungs CrossFit<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Cross Aruba / Muscles and Lungs CrossFit</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Bon Bini Aruba! We had the warmest welcome when we arrived at <a href="http://crossaruba.com/">Cross Aruba / Muscles and Lungs CrossFit</a>! Surprisingly, Aruba had more than one CrossFit gym on the island and I actually learned about them from <a href="http://www.jesliao.com/2014/11/crossfit-a297.html">CrossFit A297</a> (since they weren't on map.crossfit.com before my trip). We were so glad we stopped by since we had an awesome time and got some tasty Aruban plate lunch with a couple trainers afterwards that brought me straight back to home!</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We did the weightlifting class on Monday at 9am with Adolfo and Jonathan. I got to meet and train with the only female Aruban weightlifter, Jennifer. She was preparing for a meet in two weeks and I did my weightlifting program which involved snatch on the minutes (and then build up to a heavy single), snatch pulls, back squats, and SLDL.</span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Multi-purpose gym: you can come in here for CrossFit, weightlifting, powerlifting, strength and conditioning, MMA, yoga, etc. Though I feel like the gym currently has a strong weightlifting focus =P</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Adolfo, an Olympic-level weightlifting coach from Columbia is currently there to build and train the Aruban weightlifting team! Though he doesn't speak English very well, we still learned a lot from him!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The sweetest, and most thoughtful and accommodating coaches. It really doesn't get better than this. First, when I contacted them super last minute, while in Aruba, they replied back to me right away with the warmest welcome. After telling me I could use the facility anytime, providing contact numbers, and offering to pick us up and drop us off from our hotel, how could we say no?! When we got to the gym, one of the owners and coaches, Jonathan introduced us to everyone at the gym and it was so exciting to lift with the crew. Afterwards, we got Aruban plate lunches with Jonathan and Adolfo at one of their favorite local joints.. one of those places you can't find on TripAdvisor! It took me straight back to home and reminded me of my favorite katsu/kalua pig/loco moco/kalbi plates, and was one of our highlights from our Aruba trip! </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Family and community oriented. The whole gym is one big ohana and everyone is very welcoming to visitors. People come here because they like the sport their doing, whether it's CrossFit, weightlifting, MMA, etc, and the folks at the gym. Therefore, you'll always find people at the gym working out, hanging out, or just socializing. It's also a family business. The gym is open all day, but classes are either in the morning or the evening (see <a href="http://crossaruba.com/schedule/">schedule</a>). So during the early afternoon, one of the owner's mom watches over the gym. So cute!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Indoor and outdoor space so you can workout suns out guns out anytime. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">A lot of homemade equipment like the platforms, dip stations, boxes, outdoor pull up bars, etc. But they also have a variety of equipment: kilo plates set, platforms, mats, parallettes, ropes, prowlers, tires, benches, farmer's carry bars, etc.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Open gym available. Check out their <a href="http://crossaruba.com/schedule/">schedule</a> or coordinate with them.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Visitor Policy: email or Facebook beforehand. They love t-shirts from other boxes and t-shirt exchanges.</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Update <a href="http://crossaruba.com/">website</a> with weightlifting information. I had no idea it was a weightlifting gym until walking in.</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Get 0.5kg plates.</span></span></li>
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Some pictures:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. Outside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. Pull up structure and platforms</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. weightlifting end</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. the weightlifting corner!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. fake grass area</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. rowers and such</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. storage and benches</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. and an outdoor gym!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. work out suns out guns out style</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. Cross Aruba goals</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. WOD</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">14. they love t-shirts!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">15. got some Aruban plate lunch afterwards! obviously stoked!</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">When we visited back in September, they just moved into their current space about two months ago. They have legit plans to build more weightlifting platforms and purchase more equipment, specifically a nice set of kilo plates and fractional plates for each platform, and upgrade the bars. Other than working out in the heat, Cross Aruba is hands down one of my favorite gyms I visited to date. It's especially great for the weightlifters out there, as they not only have the equipment, but they also have an Olympian coach for a year! If you're in Aruba, check them out. You won't be disappointed! </span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/11/crossfit-a297.html">CrossFit A297</a></span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-29153313382244946592014-11-20T21:52:00.001-08:002014-12-02T21:06:09.257-08:00CrossFit A297<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">CrossFit A297</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The first CrossFit gym we visited in Aruba was <a href="http://www.crossfita297.com/">CrossFit A297</a>. We were there in September. They've been open for a little over a year now but for some reason map.crossfit.com only updated their existence around the time I was in Aruba. When I initially searched, there were no CrossFit gyms in Aruba and I was set to do hotel workouts. However, while browsing through TripAdvisor for attractions to see, I found CrossFit A297 and contacted them for a visit!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"> </span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We came in on Saturday for open gym. I did my weightlifting programming which involved segment snatch + overhead squat, segment clean + jerk, front squats, and some SLDL. On Saturday's there's open gym from 9am - 1pm.</span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Largest CrossFit gym in Aruba! It is currently 6,000sqft and expanding. They will soon expand to include an area for weightlifting and to do sled pulls and prowler pushes. The facility has high ceilings, usable space, lots of light, and quite a few industrial fans to cool you off. It's a very nice gym.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Location! It's almost in walking distance from the cruise ships and Renaissance Hotel and a short cab ride from the high-rise hotels, where most tourists stay when they visit Aruba. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Lots of classes throughout the week, and open gym on Saturday for most of the day. Check out their <a href="http://www.crossfita297.com/our-schedule/">schedule</a>.</span></span></span></li>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Since the facility is quite big, if you're on your own programming, you'll likely be able to do it on the side. Coordinate with them beforehand. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">LeRoy is awesome! He's super accommodating, knows what he's talking about and he's down to earth. After doing my stuff, we did strict muscle ups on the minute, relay-style. In addition, he gave us a ton of recommendations. We tried almost all his restaurant recommendations and they were all pretty good!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Friendly community. People come here to workout and hangout after. I met almost everyone in open gym and had great conversations with them. We even took selfies =P </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">All new Rogue equipment and they take good care of them too.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Visitor Policy: Email/Facebook beforehand. LeRoy and his wife love t-shirts. Bring a couple from your box!</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">At the time I wrote this blog post, they didn't have their website finished or evening classes. Almost 3 months later, they have those now. So now I would say, invest in some dumbbells.</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. Outside, very close to the main strip.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. rowers and benches</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. check out all the shirts on top</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. love the giant chalkboard!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. platforms on both sides of the rig</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. barbells</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. everything is so neatly organized</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. more bumpers and change plates</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. post workout picture!</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"> </span></span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We really wanted to come back but our hotel for the last few nights was so far away from town. When we stayed nearby, we had plans in the morning so we couldn't come in when the gym was open. If we make our way to Aruba again, we'll definitely re-visit! By the way, if you try to find the gym on your own, it may be tough, but if you ask any cab driver to take you to "CrossFit", they'll know exactly what you're talking about!</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/12/cross-aruba-muscles-lungs-crossfit.html">Cross Aruba / Muscles & Lungs CrossFit</a></span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-81660649116438214332014-11-14T20:03:00.000-08:002014-11-14T20:03:33.506-08:00CrossFit 808 -- New Location!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">CrossFit 808's New Location!</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Whenever I go home, I love visiting CrossFit 808 as it's one of my favorite CrossFit boxes on the island! This time around, they just moved into their new location, which is almost 6x as big as their previous one! Finally the bigger, much needed gym!</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">In the new location, they have a few platforms in the back. Instead of doing the CrossFit workout, I did my weightlifting program.</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some Highlights of the New Location!</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Still close to the previous location in Kalihi, but with a lot more PARKING!</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">6x bigger! High ceilings and ropes and rings hung from them, large garage door, and a big ass ceiling fan to keep everyone cool</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Not as hot as previous location, but hey it's still Kalihi</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Three new weightlifting platforms in the back! </span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Fake grass area for mobilizing, sled pulls, and prowler pushes</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">A lot of new equipment! More barbells, more plates, fractional plates, basketball hoop, and a new (much larger) pull up rig</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Multiple bathrooms, changing area, and a shower</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. outside, brand new location!</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. inside</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. lounge/nap area</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. office<br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. high rings, high ropes</span><br />
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<a href="http://4.bp.blogspot.com/-EOLyGM4yq-0/VE1qcgSq86I/AAAAAAAAbYk/7ZD41QlTamg/s1600/D7K_6438.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-EOLyGM4yq-0/VE1qcgSq86I/AAAAAAAAbYk/7ZD41QlTamg/s1600/D7K_6438.JPG" height="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. big ass fan</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. new pull up structure!</span><br />
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<a href="http://2.bp.blogspot.com/-DoD_CjZIxcM/VE1pwml_qgI/AAAAAAAAbXk/ROYeVNzp5NI/s1600/D7K_6428.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-DoD_CjZIxcM/VE1pwml_qgI/AAAAAAAAbXk/ROYeVNzp5NI/s1600/D7K_6428.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. much larger space</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. more barbells and plates</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. fake grass mobility/sled pull and push area</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. original pull up structure</span><br />
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<a href="http://2.bp.blogspot.com/-u7pqANRtZXY/VE1pdccK-4I/AAAAAAAAbXU/uePmk5AzYKk/s1600/D7K_6424.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-u7pqANRtZXY/VE1pdccK-4I/AAAAAAAAbXU/uePmk5AzYKk/s1600/D7K_6424.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. new lifting area in the back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">14. three platforms!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">15. GHD's</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">They needed a larger space since 2011! Congratulations to the whole 808 crew on finally getting the facility upgrade! Can't wait to revisit again the next time I come home!</span></span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Related Posts</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2011/09/crossfit-808.html" target="_blank">CrossFit 808</a> (09-05-2011)</span></span></div>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Additional Visits</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2012/06/crossfit-808-post-regionals-visit.html">05-24,26-2012</a> | <a href="http://www.jesliao.com/2012/03/crossfit-808-and-fgb.html" target="_blank">02-27-2012</a> | <a href="http://www.jesliao.com/2012/01/crossfit-808-holiday-edition.html" target="_blank">12-23,26-2011</a></span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-37719738181704843122014-11-05T18:10:00.001-08:002014-11-05T18:10:45.083-08:0051st Don Wilson Golden West Open<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">51st Don Wilson Golden West Open @ Cal Strength</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Last week I competed in the 51st Don Wilson Golden West Open at Cal Strength in San Ramon. What a drive from the Peninsula, but I'm glad I did it! It was my first meet since <a href="http://www.jesliao.com/2014/07/2014-usaw-senior-national-championships.html">Nationals</a> and also my first weekend in the Bay Area in awhile. I've been traveling too much recently. </span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">This was a two-day meet, the smaller weight classes going on Saturday, and the rest on Sunday. Alyssa, Blake and I went on Saturday, while Danielle and Chelsea went on Sunday. </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I wanted to do this meet for a few reasons: 1, I was overdue for a meet (the last meet I did was Nationals), 2, with the <a href="http://www.teamusa.org/USA-Weightlifting/Features/2014/August/13/Revised-Qualification-Procedures">Revised Qualification Procedure</a>, I had to re-qualify for any National-level meet next year.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>No 'Good Time' for Weightlifting</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The second half of this year has been especially tough for me. I travel nearly every week, usually for work. To give you an idea, I'm about to be SPG Platinum 100, which means I've almost spent almost 1/3 of the year living in a SPG hotel, and also SPG's highest loyalty tier. Top top things off, my personal life has been pretty rocky. As you can imagine, all this is not ideal for training. I go most of my weeks not even knowing when or where I'm going to train. Some days I have to skip because I literally have no time, and other days, I have to double up. From working out at 5am to as late as 8pm, whatever I can fit in, I've been making it happen. So far I've been pretty lucky with finding a gym to train at, and I can't thank the gym owners enough for accommodating me. </span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">With all this craziness and instability going on, oddly enough, training has been going pretty well. About a month ago, I made my lifetime goal of <a href="http://www.jesliao.com/2014/10/making-goals-reality-my-60kg-snatch.html">snatching 60kg</a>, and I've made "beginner's" progress in the jerk, my weakest lift. All that being said, there's no 'good time' for weightlifting for me right now, so I might as well make the best of it. That means doing a meet if I'm in town, if anything for the practice, or for shits and giggles.</span></div>
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<br /><b>Massive Weight Cutting</b><br />After Nationals, I was surprisingly doing pretty well with weight. Before I went home to Oahu for a few weeks, I was 48.5kg. When I got back, about 10 days before the meet, I was 52.5... and I compete in the 48kg weight class! That's the heaviest I've ever been in my life, and unfortunately, none of that extra weight was muscle! While back at home, I had a steady diet of mai tai's, plate lunches for lunch and dinner (lol), and shaved ice. When I got back from Maui, I was determined to compete in my weight class for this meet so I can re-qualify for Nationals and therefore started cutting weight.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I first took out all the alcohol, and I easily went down to 50kg in two days. I then only allowed myself to eat sugary treats after working out, and that brought me down to 48.7kg, five days before the meet. Feeling like I had my weight under control, I'd let myself slide on drinks and treats here and there, until last Wednesday, I realized I wasn't losing any weight. In fact, I gained weight and was 49.4kg three days out. Beginning to panic, I turned to my good friend Sarah Hopping, who does weight cutting all the time, for some advice. She told me to drink 2L of water that night, and then 1L on Thursday, and no water on Friday until the meet on Saturday afternoon. Additionally, no starchy carbs or salt. This meant, basically all I could eat was: hard boiled eggs, unsalted meat, coconut oil, and almond butter. But if I did all that, I'll make weight Saturday afternoon.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I can't even begin to explain how miserable I was all-day Friday and Saturday morning. That was probably one of the worst days of my life. That may sound ridiculous, but you have no idea how much I love food and drinking. So as someone who really enjoys food, eating bland, unsalted, boring food without drinking water really sucked. In fact, I started going crazy on Friday night. It gave me more pleasure to sniff fresh mint and ginger than eat my unsalted turkey breast. And worst of all, I was so dehydrated. All I wanted was a large cup of cold water. Needless to say, it worked. On Thursday morning, I ballooned up with that 2L of water and weighed 50.5kg. By Thursday evening, I was 49.4kg. I woke up on Friday 48.9kg and went to bed at 48.5kg. I woke up Saturday morning feeling like ass. I did not want to get out of bed and I felt so weak, tired, and hangry... but I had just made weight. I was 47.9kg on Saturday morning! Holy shit, it worked! At this point I was banking on the Cytomax to bring me back to life since I was feeling really crappy. A bit worried that my scale could be off, I didn't eat and drink much before the meet. I was counting down the minutes until weigh in so I can finally eat! At 1:30pm, I was the first to weigh in and I made weight, weighing 47.5kg. Apparently I dropped another 0.4kg just from nerves.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Immediately after weigh in, I downed a bottle of Cytomax and oddly enough, started waking up and started feeling better. I felt like it was reviving me. Since Colin wasn't back from Chipotle yet, the first thing I ate was a tiramisu. It wasn't even a very good tiramisu, but it tasted so good.... and I pretty much felt like this:</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span style="font-size: 12px; line-height: 24px;">Everything is Awesome!!!..... when you can eat whatever you want!!!</span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Lessons learned from this: 1, don't wait until the last minute to cut weight, do it gradually, 2, my boyfriend knows best (even when I don't think so at the time), and 3, but worst case, it is possible for me to cut 4kg in 10 days if it really has to be that way (though extremely unpleasant).</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>My Experience at the Meet</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I've been feeling pretty sassy with my snatches over the past couple months. In fact, I've been making a 130kg total the past few Saturday's, which is 4kg more than what I need to qualify for Nationals 2015. I was most worried about my clean and jerk, well specifically the clean, since those have been pretty tough. My plan for the meet was to open at 56 for the snatch, and depending on how well I did on the snatch, open between 65kg - 70kg on the clean and jerk.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Unfortunately snatches didn't go as planned and I only made my opener at 56kg. I was sad and disappointed because the snatch is my better lift. Therefore, that meant I really had to bring my A-game for clean and jerks. I got called out for a press out on my opener at 68kg, so I repeated and made that weight. Then I went up to 70kg, and I had to make 70kg to total 126kg and qualify for Nationals next year. That clean felt terrible, but I was determined to qualify and I came through! </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Final Thoughts</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I went into this meet hoping to total 130kg, officially, and obviously that meant I'd be qualified for Nationals. However, snatches didn't go as well as I hoped and that 130 total didn't happen. Needless to say, I still had a good meet. I just have to take a step back and lay out the facts. It was a 2kg snatch meet PR, a 1kg clean and jerk meet PR, and a 4kg meet total PR! On top of that, I opened at 56kg for the snatch when the highest I've opened was 53kg at Nationals, and the most I've made in competition was 54kg. I'll come back for you at the Fake American Open, 130!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHi-IxbEtS07rKZAuNVPTPmG485A5P0cUrrhyFtLo2lRKFc89Q_RwyYy16bc9uOaoxz3pfU8__DXoa_nbu9PRorNGh9HyPGlxKqFLADzgX4R9xWTOpTVkzB1FSVoF6kFW2nBxSTuLCQ7KK/s1600/10421577_10100579923161179_9148436458807868586_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHi-IxbEtS07rKZAuNVPTPmG485A5P0cUrrhyFtLo2lRKFc89Q_RwyYy16bc9uOaoxz3pfU8__DXoa_nbu9PRorNGh9HyPGlxKqFLADzgX4R9xWTOpTVkzB1FSVoF6kFW2nBxSTuLCQ7KK/s1600/10421577_10100579923161179_9148436458807868586_n.jpg" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Post-Meet Ice Cream at Bi-Rite! Unfortunately I was so full, I couldn't live up to my 7-scoop reputation. Settled for a double.</span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><b>51st Don Wilson Golden West Open</b>: <a href="http://www.lifttilyadie.com/Results/14GldWst.htm">Results 2014</a> | <a href="http://www.lifttilyadie.com/PWA/14GWOFlyer.htm">2014 Info</a></span></span></span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Overall it was a great meet for our team. We all had PR's: from meet snatch PR to meet clean and jerk PR to total PR to lifetime PR's. My coach, Greg couldn't make it to this meet, but I still had his support. I was really happy Steve and Blake stayed to coach Alyssa and I. It reminded me of the old days when I used to do the barbell class at Catalyst. Thanks for coaching us!</span></span></span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I also want to thank my boyfriend for always being there for me, from the very beginning! From CrossFit to weightlifting competitions, he was my rock and biggest fan through it all. I know I drive him crazy, especially when I'm trying to cut weight, but thanks for putting up with me, taking care of me, and supporting me through everything. He knows best.</span></span></span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We'll be competing at Kevin's meet in December instead of the American Open. 130, here I come!</span></span></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span></span></span></div>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Other Olympic Weightlifting Competitions</b>: </span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span style="color: #333333;"><a href="http://www.jesliao.com/2014/07/2014-usaw-senior-national-championships.html">2014 Senior National Championships</a> | <a href="http://www.jesliao.com/2014/03/2014-hassle-free-open-invitational.html">2014 Hassle Free Open & Invitational</a> | <a href="http://www.jesliao.com/2013/12/2013-usa-weightlifting-american-open.html">2013 American Open</a> | <a href="http://www.jesliao.com/2013/10/2013-catalyst-athletics-ensign-gray.html">Ensign Grey Invitational</a> | <a href="http://www.jesliao.com/2013/08/2013-usaw-senior-national-championships.html">2013 Senior National Championships</a> | </span><a href="http://www.jesliao.com/2013/10/2013-fall-classic">2013 Fall Classic</a> | <a href="http://www.jesliao.com/2013/06/im-going-to-nationals-2013-pwa-senior.html">2013 PWA Senior Open</a> | <a href="http://www.jesliao.com/2012/07/2012-redwood-empire-olympic.html" target="_blank">2012 Redwood Empire</a><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Other Comps I Participated In</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2012/08/occupy-strength-norcal.html" target="_blank">Occupy Strength NorCal</a> | <a href="http://www.jesliao.com/2013/04/2013-crossfit-games-open.html">2013 CrossFit Games Open</a> | <a href="http://www.jesliao.com/2013/02/sactown-throwdown-2013.html">2013 Sac Town Throwdown</a> | <a href="http://www.jesliao.com/2012/05/norcal-regionals-team-my-experience.html" target="_blank">NorCal Regionals -Team</a> | <a href="http://www.jesliao.com/2012/03/2012-crossfit-games-open.html" target="_blank">2012 CrossFit Games Open</a> | <a href="http://www.jesliao.com/2012/02/sac-town-throwdown.html" target="_blank">2012 Sac Town Throwdown</a> | <a href="http://www.jesliao.com/2011/10/oktoberfit-at-crossfit-silicon-valley.html" target="_blank">2011 OktoberFit</a></span></span>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-75399778069349742482014-10-31T15:30:00.000-07:002014-10-31T15:30:03.519-07:00CrossFit West Oahu<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">CrossFit West Oahu</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">One of my favorite CrossFit couples and gym owners, Keoni and Rose, have expanded their business to the west side of Oahu. Keoni and Rose are the owners of <a href="http://www.jesliao.com/2012/01/crossfit-east-oahu.html">CrossFit East Oahu</a> in Niu Valley, and a few months ago, took over <a href="http://www.jesliao.com/2011/09/crossfit-ewa-beach.html">KSAC</a> and renamed it to CrossFit West Oahu. </span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Along with CrossFit 808, Keoni and Rose's gyms are also my go-to gym on Oahu. I was excited to check out CrossFit West Oahu after the ownership change and also to workout with my friend and barbell class instructor, Tyler! So great to have a training buddy at home! I was also lucky enough to get two days in at CrossFit West Oahu. It's a bit of a drive for me since I'm from the other side of the island. CrossFit West Oahu is actually one of the only gyms on Oahu I can workout during the mid-day heat since it has trade winds and large fans! </span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. My training buddy, Tyler</span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>The new, CrossFit West Oahu (formally KSAC)</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">. Not much has changed yet, facility-wise. You can see it in the photos below:</span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. bird's eye view </span><br />
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<a href="http://4.bp.blogspot.com/-WurMuD8JB-Y/VE1ofMXBWFI/AAAAAAAAbV0/YkXrTgk5XcU/s1600/D7K_6405.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-WurMuD8JB-Y/VE1ofMXBWFI/AAAAAAAAbV0/YkXrTgk5XcU/s1600/D7K_6405.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. westside area still there</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. continued. love the surfboard!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. still have 2 long pull up rigs</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. lifting area is new! and also the green wall</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. new airdynes</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. same class structure</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. reverse hypers and GHD's still upstairs</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. only artwork left from KSAC</span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br />
</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The old gym had a lot of equipment but needed some basic things like fractional kilo plates (to complement their many sets of kilo bumpers) and dumbbells. I hope that changes soon. I'd be interested to see how the gym changes over time in all aspects. But in the mean time, congrats to Keoni and Rose on expanding their business! It's still my go-to gym when I'm at the Ko'Olina! Looking forward to coming back the next time I'm home =)</span></span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Related Posts</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2012/01/crossfit-east-oahu.html">CrossFit East Oahu</a> | <a href="http://www.jesliao.com/2011/09/crossfit-ewa-beach.html">Kapolei Strength & Conditioning / CrossFit Ewa Beach</a> (previously)</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-46982351572652238632014-10-20T19:11:00.003-07:002014-10-20T19:12:08.897-07:00CrossFit 5 Triple 9<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">CrossFit 5 Triple 9 trainers & us</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">For our first vacation this year, we decided to go to Curaçao and Aruba in the Dutch Caribbean in September! During our three days in Curaçao, we managed to check out <a href="http://crossfit5triple9.com/">CrossFit 5 Triple 9</a> in Willemstad. CrossFit 5 Triple 9 is the only CrossFit gym on the island of Curaçao!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"> </span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Fresh off the long plane ride, we dropped our stuff at the hotel, got a few drinks and then headed to CrossFit 5 Triple 9 for the 7pm class with the head coach, Jan. This is what we did:</span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: walking lunges, overhead plate walk, handstand hold, strict/kipping HSPU review, deadlift review</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="font-size: 15px; line-height: 24px;">Workout: In teams of 2, alternating by round, 12min AMRAP:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">6 Deadlift 225#/155#</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">12 HSPU</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The first and only CrossFit gym in Curaçao! Although not in walking distance from the hotels in Willemstad, it's a short cab ride. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Friendly members. Locals are very friendly, even to tourists, but when you workout with them, it's taken to the next level. Not only did we meet almost everyone in the class, but we also had really good conversations with them. They gave us the best restaurant advice and my partner in the WOD, Lisa, offered to take us back to the hotel. She even gave us a short tour of Willemstad! Traveling is so much better, especially with a list of recommendations and things to do from locals!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Great coaching. Jan can back up all the certifications he has, including being a Level 2 CrossFit trainer. His explanations of the deadlift and HSPU progression, do's and don'ts, etc were on the dot and very detailed. Being the only CrossFit gym on the island, I was surprised at how good the coaching was. Jan was also super energetic and talkative, which contributes to the awesome vibe.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Interesting facility. They are literally located in an old (high?) school gym/auditorium. Inside the facility, there's a small area to do basketball and on the other side there's a stage. That being said, the location works. It is very spacious and they have very high ceilings. They also have a few fans to cool it down. We still thought it was extremely hot, but the locals didn't seem to mind as much.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Open gym five days of the week: Monday, Tuesday, Wednesday, Friday, Saturday</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Visitor Policy: they love to do t-shirt exchanges with other boxes!</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Classes in the morning. They currently only have evening classes on weekdays from 4 or 5pm, depending on the day. Check out their <a href="http://crossfit5triple9.com/schedule/">schedule</a>.</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. Inside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. desk area</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. white board substitution</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. mobility area on the side</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. and just in case you want to shoot some hoops</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. pull up structure in back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. view of the back</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We absolutely loved our visit at CrossFit 5 Triple 9, but the real icing is all the new friends we made: from the three coaches to the the members. They're a great group of people! Check them out!</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-22464039138896108742014-10-10T19:14:00.001-07:002014-10-10T19:14:53.966-07:00CrossFit Napa Valley<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0bnXLc1TkDy9GzoAZCbYAhqPPneu2-cd57ez7aaQeer_vLqlOLbU7gAyvOMFbnps8fr54islwFmIK1OGYqWlctUvCFxvhvvb7RhCnUkgIi_vUv4uWaSf9bPLmoBRthC4YgHy9v7VAcsf_/s1600/D7K_5676.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0bnXLc1TkDy9GzoAZCbYAhqPPneu2-cd57ez7aaQeer_vLqlOLbU7gAyvOMFbnps8fr54islwFmIK1OGYqWlctUvCFxvhvvb7RhCnUkgIi_vUv4uWaSf9bPLmoBRthC4YgHy9v7VAcsf_/s1600/D7K_5676.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">CrossFit Napa Valley</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We were in south Napa about a month ago for a work retreat at the Meritage Resort. Since that involved a lot of epic eating and drinking, obviously I had to work some of it off. I was leaving for Aruba the next day, so I wanted to find a gym that would let me do my weightlifting programming. Lucky for me, <a href="http://crossfitnapavalley.com/">CrossFit Napa Valley</a>, was just one mile away! </span><br />
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: run, leg swings, bootstraps, walking lunges, handstand walk, shoulder passes</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Push Press - 2RM</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Super set 100 Hollow Rocks</span></span></li>
</ul>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="font-size: 15px; line-height: 24px;">Workout: Four rounds for time, 25min cap:</span></span></li>
<ul>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">400m Med Ball Run (20#/16#)</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">20 Toes to Bar</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">20 Med Ball Cleans (20#/16#)</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<ul>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Really nice <a href="http://crossfitnapavalley.com/?page_id=87">facility</a>... probably one of the nicest CrossFit gyms I've been to so far. It is almost 9,000sqft, has 25' ceilings (and rings and ropes hung from them!), two large garage doors, plenty of parking, lots of light, and ridiculously clean. In addition, the ground is flat and the equipment is arranged in such a way to maximize the open space and also allow for seamless growth. Ruben designed and built the gym from ground up. Impressive work!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Since they just opened about a year ago, all the equipment is brand new and well-kept.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Variety of equipment: high ropes, 60' pull up rig (and they will soon get another coated rig), area to do bar muscle ups, airdynes, sleds, prowlers, benches, competition plates (lb and kg), fractional plates down to 1.25#</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Class structure. Though I didn't do the class, I came in early enough to watch most of the 6am class as I warmed up. I really liked how engaged the coaches were. There were about ten people and two coaches, one of which was Ruben. They watched everyone's movements and motivated them to grind through the long workout.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">At least two hours of open gym on weekdays. Check out their <a href="http://crossfitnapavalley.com/?page_id=133">schedule</a>.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Child care available</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Free filtered water</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$20 drop in fee, buy a shirt (their shirts are actually quite nice and not printed on cheap fabric), or make a friend.</span></span></span></li>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b><br />
Some things that could use improvement:</b></span></span></div>
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<ul>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Finish off the kilo plate collection with fractional plates. The smallest kilo increment is the 10kg plates right now.</span></span></li>
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Some pictures:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. outside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. Inside, so much space</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. pull up structure</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. hanging rings from different heights</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. side, super clean</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. 2nd garage door</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. view of front</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. WOD board</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. week's WOD board</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. cool cubbies/seats in the front</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">14. desk/store</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Overall, CrossFit Napa Valley is a very tasteful and relatively new gym in southern Napa. The trainers are chill and you can work out there with confidence that you won't get injured by bad gym set-up/facility. I'm looking forward to coming back and seeing all the new enhancements Ruben puts in it!</span></span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/04/franco-fitness-100-proof-crossfit.html">Franco Fitness</a></span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-62447032078939028832014-10-05T13:32:00.001-07:002014-11-05T18:24:40.654-08:00Making Goals Reality: My 60kg Snatch!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Jes Snatch 60kg at 48kg BW</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">On Monday, I snatched 60kg at 48kg bodyweight! This wasn't an ordinary PR for me. I wanted this <i>so bad</i> since the time I decided to switch from CrossFit to Weightlifting, just over a year ago. Up until last month, I wasn't confident that I could make it this year, but instead, I surprised myself this week and turned this goal into reality. </span><br />
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<span style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; line-height: 24px;">Greg's Commentary & my lifts leading up to 60kg</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">As a 48kg lifter, there's something about a 60kg snatch that feels like a special milestone and when I made it, I had to check again to make sure there was actually 60kg loaded on the bar. It was one of the happiest moments in my athletic career. What blew my mind was how fast I achieved this goal. Before I joined Greg's weightlifting team, my best snatch was 118lb (~53kg) and I was very inconsistent even at weights far from my PR. Now, just over a year later, my PR is 60kg and I'm a lot more consistent at heavier weights! I feel like I've been experiencing beginner's luck with my snatch over the past couple months. Although I couldn't have done it without my most awesome, best coach ever, Greg Everett, a large part of it was the work I put in to addressing issues I have full control over and in this case, it was the mental game and learning how to snatch with confidence and determination.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">How do you address the mental game? For some people, it may be lifting the target weight over and over again. For me, I thought that would work, but there were too many variables. So to break it down to bare basics, I felt like my head was the only thing I had 100% control over. Regardless if everyone is telling me I can lift that weight, if I don't believe I can lift it, it won't happen. In the quest to overcome my mental game, I decided to narrow my focus down to just snatches since it's my favorite lift. In addition to confirming I'm a total nut case, I also learned that time management and blocking distractions truly allowed me to approach the snatch with confidence and determination.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">My programming had snatches on the minute: 5x1 at three different weights, increasing. If I made all 15 OTM snatches, I could go up to a heavy single. Working with that, I ran a series of experiments on myself and analyzed the outcomes and details of each (oh, the engineer in me). Below is what I learned about myself and what worked best for me to get me in the zone!</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">When doing snatches OTM, I used a stopwatch, so I didn't have to look up a zillion times to see when I should go. It also kept me from looking around the room and getting distracted. I noticed that when I'm "late" for an OTM, it freaked me out and I couldn't lift anymore. If I made all my OTM, I used the digital wall clock because the seconds constantly changing on the stopwatch and analog wall clock made me antsy. Here I gave myself either a minute or two depending on the timing of my fellow teammates lifting. I also noticed it was best for me to not watch anyone lift, listen or have conversations during this time. It's not that I didn't care or want to, but I get distracted so easily. I didn't want any negative thoughts flowing into my mind, from people complaining about how they're going to have a bad training session since they had a bad day to the possibility of watching my teammates miss lifts since I don't like it when that happens. However, I also didn't want any positive or neutral external thoughts flowing in my head either. For example, if someone was talking about food, I would get distracted and think about eating the food. The only thing I allowed myself to hear was the feedback from my coach. This allowed me to feel the determination and desire I had to achieve my goal.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I often joked around that I would be done after I snatched 60, but that's not the case at all. Rather, I feel strong motivation and desires. Now I want to snatch 60 in competition and hopefully by the end of the year. I also started dreaming about snatching 70 and maybe 72 for 1.5 BW... and it goes on. I'm excited of what's to come!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Related Posts</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/01/happy-new-year-from-lisbon.html">2014 Fitness Goals</a> | <a href="http://www.jesliao.com/2013/01/happy-new-year.html">2013 Fitness Goals</a> | <a href="http://www.jesliao.com/2012/01/happy-new-year.html">2012 Fitness Goals</a> | <a href="http://www.jesliao.com/2011/10/jes-crossfit-beginnings.html">Jes' CrossFit Beginnings</a></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-18948816603115465962014-09-25T10:31:00.002-07:002014-09-25T10:31:13.682-07:00TJ's Gym - Mill Valley<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">TJ's Gym - Mill Valley</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">While heading up to San Rafael for work, for hopefully the last week in awhile, I decided to drop in at TJ's Gym Mill Valley for a workout. I've been to the original <a href="http://www.jesliao.com/2014/08/tjs-gym-san-rafael.html">San Rafael</a> location in the past and also the <a href="http://www.jesliao.com/2013/06/tjs-gym-novato-crossfit-novato.html">Novato</a> one (when it was a TJ's Gym). TJ's Gym Mill Valley was along the way and I knew it wouldn't be a disappointment </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"> </span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10 Box Jumps, step down 24"/20"</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10 Clapping Push Ups</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">100m Run</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">*If the sets take longer than 90s, the reps should be reduced </span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Home to famous CrossFit Games competitor, Marcus Filly! He co-owns TJ's Gym Mill Valley with TJ.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Their all about the individual based on your goals!... from coaching to programming to gym equipment. Their <a href="http://www.tjsgym.com/home">blog</a> contains daily workouts for All Levels/Wrench/Travel and is released weekly. I like to check their blog for the travel WOD when I want to do something bodyweight.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Along these lines, you can do you own programming, even during class time. Remember, it's all about you and your goals.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Three locations in Marin: San Rafael, Mill Valley, and Corte Madera... and one <a href="http://www.tjsgym.com/pricing-and-membership">membership</a> for all! I've said this before, but the ability to scale and not compromise on quality is pretty amazing.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Similar sized to the San Rafael location, except more rectangular. Easy to find, lots of usable space, parking, and light.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Consistent with the other locations, great people and great vibe! I met everyone in the class and it was great to do the class with everyone I met.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Variety of equipment, at the Mill Valley location, you'll find: jerk blocks, platforms, matador, mats, farmer's carry bars, airdynes, ski erg, fractional plates, ropes, parallettes, benches, area to do bar muscle ups, reverse hyper, atlas stones, etc.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Super clean bathrooms</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$25 drop in fee, or make a friend. Check out their <a href="http://tjsgym.com/v-i-s.-d-r-o-p---i-n-s">visitor policy</a>.</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Formatted <a href="http://www.tjsgym.com/home">WOD blog</a> so it's easier to read. Potentially bold the days (easier to find) and put the workouts in a table (reduce scrolling). If you go to the <a href="http://www.tjsgym.com/home">blog</a> now, it's currently all listed in a column, one after the other in the same text.</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Started a kilo plates collection, but is not quite finished (missing the fractional plates). </span></span></li>
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Some pictures:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. Entrance</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. Right half</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. Left half</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. pull up structure on the right</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. many airdynes</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. another view of the pull up structure, and entrance</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. pull up structure on the left</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. side</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Related Posts</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/08/tjs-gym-san-rafael.html">TJ's Gym - San Rafael</a> | <a href="http://www.jesliao.com/2013/06/tjs-gym-novato-crossfit-novato.html">TJ's Gym - Novato / CrossFit Novato</a> (old)</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/05/tamalpais-crossfit.html">Tamalpais CrossFit/San Rafael Barbell</a> (San Rafael) | <a href="http://www.jesliao.com/2014/05/coreys-gym-north-bay-crossfit.html">Corey's Gym/North Bay CrossFit</a> (San Rafael) | <a href="http://www.jesliao.com/2014/06/west-bay-crossfit.html">West Bay CrossFit</a> (San Rafael) | <a href="http://www.jesliao.com/2014/08/five-points-crossfit.html">Five Points CrossFit</a> (Corte Madera) | <a href="http://www.jesliao.com/2014/08/pacheco-valley-crossfit.html">Pacheco Valley CrossFit</a> (Novato)</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-3656432389843954952014-09-09T12:06:00.001-07:002014-09-09T12:06:53.656-07:00Zion Narrows Top-Down<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">The Zion Narrows: Top-Down Overnight Hike!</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">So glad I finally got to writing this post. It's long but the hike was priceless. The night after <a href="http://www.jesliao.com/2014/07/2014-usaw-senior-national-championships.html">Weightlifting Nationals</a> in Salt Lake City, Hillary, Liz, Colin and I drove down to Zion National Park to hike the famous Narrows! We were so excited since the scenery on the hike was suppose to be spectacular! It was also all of our first times river hiking! What an experience!</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">There are three ways to do the hike: bottom-up (most popular), top-down day hike, or top-down overnight hike. The last two options require a <a href="http://www.nps.gov/zion/planyourvisit/narrowspermits.htm">permit</a> and unlike some other hikes, it is strictly enforced. We decided to do the top-down overnight hike so we can take our time and enjoy the scenery. We reserved the permit in May, three-months in advance and I can't tell you how difficult that was. Hillary and I were literally on the NPS site for over an hour on different browsers trying to secure one of the twelve campsites. It was well worth it as we got a campsite permit to hike the Zion Narrows top down in mid-July, the best time to hike it!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Preparation</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">So when I searched the web about the Narrows top-down hike, I couldn't find very much blog posts about it so I had to rely on general websites. The Narrows top-down hike was labeled as strenuous and when I read that, I totally blew it off. We hike <a href="http://www.jesliao.com/2014/03/hiking-na-pali-coast-kalalau-trail.html">Na Pali</a> last September and that hike was also labeled as strenuous, but really wasn't. That was also the last hike we did leading up to Zion. So in terms of preparation, I had to rely on my weightlifting skills, hah. Also while reading about this hike, for some reason I totally glossed over the fact that the hike was going to be 70% in water and I've never done river hiking before. I also read that the average speed in the water for this hike is one mile per hour. For some reason, I totally blew that off too. After going on the hike, I have to admit, it was one of the hardest hikes I've ever done. I definitely underestimated how tough and taxing river hiking can be!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><b>Packing</b>. When it comes to backpacking, it's crucial to pack light. Only pack things you need. The three most important things for this hike are: 5.10 canyoneers, neoprene socks, and a walking stick. Good news is, you can rent them from local companies near the park. We rented our gear from <a href="http://www.zionadventures.com/">Zion Adventure Company</a>. Lucky for me I didn't have to carry the tent! This is what I packed into my <a href="http://www.amazon.com/gp/product/B004380LS6/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004380LS6&linkCode=as2&tag=acrchsblonli-20" target="_blank">Camelbak</a>: </span><br />
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><a href="http://www.amazon.com/gp/product/B008XESB10/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B008XESB10&linkCode=as2&tag=acrchsblonli-20&linkId=DFJ6XNK7SPWZN7UL">5.10 Canyoneers</a>. Trust me, you'll want to rent/buy this exact pair regardless of which Narrows hike you decide to do. When searching for footwear for river hiking, I've never seen so many blogs/articles/websites recommend the same exact shoe. After wearing these myself, I highly recommend them. You'll stick to those slippery rocks like glue!</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We rented ours from <a href="http://www.zionadventures.com/zion-narrows/rental-equipment/196-the-narrows/narrows-specific-equipment/1869-rental-packages/">Zion Adventure Company</a> for $22/day. They have a Narrows package which includes essentials for the Narrows hike.</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Neoprene socks. The ones from Zion Adventure Company have traction on the bottom.</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Walking stick or hiking pole. Trust me, you'll want these regardless of how great of a hiker you think you are!</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Chacos or a pair of slippers, or both if your feet are divas. You can do the first three miles and the last mile of the hike in these. Your feet will want them especially after being in those 5.10 canyoneers all day</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">At least 2L of water/person. You'll want enough to get you to Big Springs.</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Dry Bag</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Sunscreen and also lip balm with major SPF</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Poop bag, just in case. Respect the Leave No Trace policy.</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Water purifying tablets. I also had the <a href="http://www.amazon.com/gp/product/B00437WY32/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00437WY32&linkCode=as2&tag=acrchsblonli-20" target="_blank">Camelbak Water filter</a> so my water didn't taste like the tablets.</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Sleeping Pad, for comfort. For camping, I just used the sleeping pad and a blanket (below). I slept in a long sleeve, long pants, and hiking socks and was plenty warm. If you get easily cold, you may want to bring a sleeping bag since it gets pretty cold at night, like upper 50's/lower 60's.</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm liner. I used <a href="http://www.amazon.com/gp/product/B003BIT004/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B003BIT004&linkCode=as2&tag=acrchsblonli-20&linkId=HWBAHIUJDWMG7SSQ">Sea to Summit's Reactor Extreme Thermolite Liner</a>.</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Synthetic/Polyester/quick-drying clothing. Top, long sleeve, long pants, shorts. I also brought hiking socks, which I actually didn't use for the hike, but instead slept in them. They felt like heaven on my blistered feet at night.</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Hat. Though mostly shady, when you're not in shade, it's HOT.</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Bathing suit, worn underneath</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Sunglasses</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Microfiber towel. Didn't actually end up using this</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Headlamp</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Apples, KIND bars, trail mix, granola, and jerky, all gluten-free.</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">First Aid</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Hiking clips to hang my shoes on my backpack</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Camera.. the heaviest item in my bag. I actually brought my DSLR and a <a href="http://www.amazon.com/gp/product/B00I58LNF0/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00I58LNF0&linkCode=as2&tag=acrchsblonli-20&linkId=NI53YLKSQEBTQ4WB">waterproof camera</a></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I also brought Deet and all forms of bug spray with me since I always get attacked. Surprisingly, I didn't get bit by anything!</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><b>The Hike </b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The hike starts at Chamberlain's Ranch, which is actually not in the park. It takes about 2 hours to get there from the south entrance of the park (~33 miles, 12 of which are on an unmaintained dirt road). Most people catch a shuttle to the trailhead and then catch the free park shuttle when they're done. We booked our shuttle with <a href="http://www.zionadventures.com/zion-shuttles/zion-eastern-region-trailheads/">Zion Adventure Company</a> for about $40/person. It's definitely worth it, if anything for your car, but also to save you some time from retrieving your car after completing the hike. It takes ~2 hours to get there! The shuttle departs at 6:30am (arriving at the trailhead at 8:30am), or 9:30am (arriving at 11:30am). We took the later shuttle since we arrived late Sunday night. We arrived almost at noon and had time to hike to our campsite before dark.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The first few miles of the hike is completely in the open so you definitely want to sunscreen and wear a hat. It is also not part of the park, until about seven miles in (where the campsites start to appear) so don't camp there or go off wandering as it's private property. The trail is actually a well-kept jeep road, and you can actually do it in slippers. It's also easy to follow... just follow The North Fork, which at this point looks more like a stream than a river. Also, on the trail you'll see a lot of grassy fields, cows, scattered trees, and some canyons in the distance. This is the easiest part of the hike.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz4Fz22Ns6gm6xgZO9Fr0BH5NVbFGWSl7JmeXSt7tdqpAdig3quABDLjTHr_RMpCLYQINSsESEUzRcr6UAaLI4RZwcAD8xbVgbZXUL2CwAbzuBobMIJRfLyzuAdBtvOvQdA7VLwCRJuR7b/s1600/D7K_4880.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz4Fz22Ns6gm6xgZO9Fr0BH5NVbFGWSl7JmeXSt7tdqpAdig3quABDLjTHr_RMpCLYQINSsESEUzRcr6UAaLI4RZwcAD8xbVgbZXUL2CwAbzuBobMIJRfLyzuAdBtvOvQdA7VLwCRJuR7b/s1600/D7K_4880.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2.5 miles in @ Bulloch Cabin</span></span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">About 45 minutes into the hike, we reached Bulloch Cabin which marks about 2.5 miles. Shortly after this point, the trail ends and we continued along the river. We stopped for a break and put on our 5.10 Canyoneers, which turned out to be a good idea as the rest of the hike is in the river. As we entered the North Fork Canyon, we had to cross the stream frequently. It's not so bad at this point since it's shallow and there aren't too many rocks. This section of the canyon was hot but very beautiful. I found myself frequently stopping to take a picture before I realized, the whole hike is the scenery. The scenery here is very different from that after Deep Creek. The canyons almost look petite and the river is shallow and small. The area is spacious and there's a lot of sun. We also often see large fallen trees or debris that got washed into the canyon from previous flash floods.</span></span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">River hiking starts here!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">color!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Baby steps first</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEz0y1OLexlsSxXeezNrAnm89Q6GfMzlgnozo_j8J1KHAbUULwXBf2FeCrpMQeLduBMCvI3W8Mc0AnqVtbZHogK2D_3HEph6XZEM5vc68PrXyAaTUBrIPJVf4DIeYovcMCa3TOOWtVnwW1/s1600/D7K_5016.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEz0y1OLexlsSxXeezNrAnm89Q6GfMzlgnozo_j8J1KHAbUULwXBf2FeCrpMQeLduBMCvI3W8Mc0AnqVtbZHogK2D_3HEph6XZEM5vc68PrXyAaTUBrIPJVf4DIeYovcMCa3TOOWtVnwW1/s1600/D7K_5016.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">For the next few miles, large shaded areas are sparse so when we saw one with a fallen tree we stopped for a snack</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">one of the many fallen trees</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">As you can see above, the hike has been pretty spacious. The canyon doesn't really get narrow until about three miles after entering the North Fork canyon. At this point you're pretty close to park boundaries and the views from here just get better and better. More rocks start to appear as we got into the meat of the Upper Narrows.</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Canyon walls were getting higher.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Some parts were narrow, but still very open</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Beautiful contrasting colors!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyImlOHwpdA-68ARG6OwLdX81dBbAOo3_VBXptt4FwX5uNbax8-f8gzWz13pOIWNI8Zm_NGtj2wGm5U2FFK9rG0OwfPWhGVptV3sFpkRDO3h0A0ozeqBZMXkqS3QwBd34cMe21wKQLBIfl/s1600/D7K_5160.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyImlOHwpdA-68ARG6OwLdX81dBbAOo3_VBXptt4FwX5uNbax8-f8gzWz13pOIWNI8Zm_NGtj2wGm5U2FFK9rG0OwfPWhGVptV3sFpkRDO3h0A0ozeqBZMXkqS3QwBd34cMe21wKQLBIfl/s1600/D7K_5160.JPG" height="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Upper Narrows beauty is about the little things, like the beautiful color patterns on this canyon wall</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">this part of the hike can get quite hot since it's completely in the open</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Shaded by the occasional giant canyon walls</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The Upper Narrows is a LONG stretch and every step of it was gorgeous. It's easy to lose track of time in this section. The canyons go from looking "small" to large and were an array of colors. The giant canyon walls kept it cool and shady so even though the temperature was well over 100F. This made the hike very pleasant. The water was also warm. After walking a bit, we got our first real taste of the "Narrows"!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">oh hey, we're in the upper narrows!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIYwtGTcxUN_SNP9qOfa373SVzYKK3RcWwPXanF-85_p7c2iJBx330GxdNz4g1g8S-No1CiYJX5Pw9ChoTiiWW6yldJxq0Ucvse5PLnuiLG2vHJvaVxY7juuQ6kL3I2qvn9rhrzvxpTw_A/s1600/D7K_5342.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIYwtGTcxUN_SNP9qOfa373SVzYKK3RcWwPXanF-85_p7c2iJBx330GxdNz4g1g8S-No1CiYJX5Pw9ChoTiiWW6yldJxq0Ucvse5PLnuiLG2vHJvaVxY7juuQ6kL3I2qvn9rhrzvxpTw_A/s1600/D7K_5342.JPG" height="512" /></a></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Giant holes and our first taste of the "Narrows"</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">The Upper Narrows</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">After walking in what feels like forever, the next landmark is the North Fork Waterfall, which is the halfway mark distance-wise, but not in time. This small waterfall is about 12 foot tall and there's a path around it. Apparently people have broken limbs trying to jump the falls. About another more mile until the junction of Deep Creek and North Fork river and the campsites (finally!).</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">The North Fork waterfall was small this year</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNMIcO3GR4hCKzUEJ0EgKufRr9M2ycDTkybZ-8V7UZEHGVS3h4XQAThmJaYJNINxfYNM5g85NoI8kVK4JxjCZTuSlF6n7vTZA9-RkvEGEjPfftepgTr_FSBA5CrVt8QT8MKiqeEyImXLZi/s1600/D7K_5415.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNMIcO3GR4hCKzUEJ0EgKufRr9M2ycDTkybZ-8V7UZEHGVS3h4XQAThmJaYJNINxfYNM5g85NoI8kVK4JxjCZTuSlF6n7vTZA9-RkvEGEjPfftepgTr_FSBA5CrVt8QT8MKiqeEyImXLZi/s1600/D7K_5415.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">The long hike through the campsites is gorgeous!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;">
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">There are 12 campsites sprinkled in the next three miles or so. I think from here you can do side trips and explore Kalob Creek and Goose Creek. The final campsite is just right above Big Springs. After campsite #2, Deep Creek joins the North Fork river and the hike in the river gets deeper and a lot harder. The shallow river hiking earlier was child's play compared to this part. The one mile per hour estimate became reality. If the rocks weren't slippery, we were crossing giant boulders. Walking on dry land felt good on the feet and we also traveled faster on it. Therefore, we started crossing the river more frequently. This meant that traveling each mile got longer since every time we crossed, we barely gained any distance forward. Originally, we reserved campsite 1 but after hearing some advice from other hikers, we switched it for campsite 8 to make day two a bit easier on us (you can do this morning of at the south visitor center). What a great decision! Because we spend so much time taking pictures, we didn't reach our campsite until about 8pm.. good thing the sun sets around 9pm! </span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">The hike through the campsites is rocky and slippery </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">and filled with a lot of river crossing to walk on dry land</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We woke up early the next day since we had plans to be in Vegas for the evening. After packing all our camp gear up and putting away the DSLR, we started our hike to Big Springs. This was no walk in the park as the rocks were slippery and the water flow was higher. It was also kind of cold as the sun wasn't high enough yet so I was pretty happy to have my long sleeve on. There were also giant boulders in the river and parts that were belly-button deep. In about an hour, we reached Big Springs which is the 11.5 mile mark and is also the turning point for day-hikers. Though you can fill water as early as Deep Creek, we filled ours at Big Springs.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Big Springs also mark the start/end of the famous "Zion Narrows". The hike below Big Springs is what the hike is most famous for and runs uninterrupted for about the next few miles or so. It was one of my favorite parts of the hike since you get basically the same scenery as Wall Street (later), minus the crowd. The canyon walls are enormous! Every step was breathtaking. I spent most of the hike looking up and around in awe. I feel like even if you were a fast river hiker, it would probably still take a mile per hour just in soaking the beauty. I wish I had my DSLR out but that was dry bagged for safety reasons. The water was flowing a bit harder during this part of the hike so every river crossing across those slippery rocks got tougher. Thank god for the shoes! The poles were also really useful here so if you questioned why you even brought it earlier, you'll be happy with it here. At this point in the hike we started seeing a few day hikers, but not so much yet as most people don't make it up this far, bottom up.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">faster flowing water, slippery rocks, and little to no dry land</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">the scenery started to get more dramatic</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">when this is the trail...</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Popular lower narrows sites like "floating rock", is everywhere here.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">beautiful walls</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-DCwhQCpDeLRkXS4b2v06h6Bm78JAnfmvBfyaqUnOnZZL3JKygkEJa4e0Bv7-wLNWCrqMB8FM0HvXFRjKo4ciuUrLaKnsmbV5vZZbp-oo2n3QPkWYNKQbjLWssq8PaIJcqG2whsFFMtvL/s1600/IMG_0163.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-DCwhQCpDeLRkXS4b2v06h6Bm78JAnfmvBfyaqUnOnZZL3JKygkEJa4e0Bv7-wLNWCrqMB8FM0HvXFRjKo4ciuUrLaKnsmbV5vZZbp-oo2n3QPkWYNKQbjLWssq8PaIJcqG2whsFFMtvL/s1600/IMG_0163.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">if you're not walking in water, your climbing rocks on dry land.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The next point of interest is "Wall Street." The Zion Narrows is distinguished by its 1000ft walls and little to no dry land to walk on the side. So the views here are pretty dramatic and unlike anything I've ever seen before. This part of the hike isn't so bad anymore and the water isn't flowing as fast, but still mostly in water and between steep, close canyon walls. Wall Street also has no high lands, so you don't want to be stuck here during a flash flood.</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">The start/end of Wall Street!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">The gorgeous "Wall Street" area and tons of day hikers.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Pretty still river</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">walking along the sides tend to be more shallow than walking straight in the middle</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Liz and I stoked to be almost done</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">pretty red canyons</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Enjoying the last bits of the lower narrow walls</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZlc8vwNnCDXT8ObA3CnhnahlmNAHMgvijdlaBS_C643Np0tD8q7asI7cA0U8zWeJJhUknd7MPymM7tFi0byNj_9-nMXypX3ikDnVr91DHxoThQTdgH3vWu-CyOCHHReXc87ENE1RPqbM1/s1600/IMG_0277.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZlc8vwNnCDXT8ObA3CnhnahlmNAHMgvijdlaBS_C643Np0tD8q7asI7cA0U8zWeJJhUknd7MPymM7tFi0byNj_9-nMXypX3ikDnVr91DHxoThQTdgH3vWu-CyOCHHReXc87ENE1RPqbM1/s1600/IMG_0277.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">such pretty formations!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Continuing down canyon, the next landmark is Orderville Canyon. Only three more miles until completion! From here on out, we started encountering more and more people. The hike becomes more open and you can walk on the sandy and sometimes muddy shores of the river. The sun started coming in, and it got hot. The canyons still twist and turn here, and the walls are still high, but it's a lot more spacious. </span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">About 1.5 miles to completion is Mystery Falls, which flows from the Mouth of Mystery Canyon. It's about 100ft tall and since it was rather dry this summer, it was a bit uneventful (especially compared to the scenery we saw earlier in the hike!).</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The last mile is the Riverside Trail, which is completely paved and leads to the Temple of Sinawava. I was so happy to exit the river and finally take off my 5.10 Canyoneerers! I can't even describe how awesome that felt, despite the flying dead skin everywhere (gross) when I removed the neoprene sock. That last mile was tough. After having seen my blistered, pale feet, all of a sudden they started to hurt. Regardless, we were determined to get back, shower and eat epically in Vegas. We walked to the Temple of Sinawava and caught the free park shuttle back to the visitor center. From there, we caught a free shuttle to Springdale, picked up our valuables from our hotel (Flanigan's Inn), returned our equipment next door at Zion Adventure Company, and headed to Vegas!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">My poor swollen feet post hike</span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">For the amount of preparation we did for this hike and considering no one has river hiked before, it went pretty well. We all made it, no one got injured, no flash floods, we got to our campsite in time, and the weather was ideal for the hike. We all however ended up with blistered, swollen feet. We did this hike on July 21st, 2014 and to this day, some of us still don't have our big toe nail. I still have mine, but my feet started peeling like crazy, like everyday dead skin is falling off, still. I check with my friends who did this hike with me, and same thing going on there. That being said, it was so worth it!</span></span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">If I did it again, here's my <b>Zion Narrows advice</b>:</span></span></span><br />
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<li><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Definitely do the top-down overnight hike. This allows you to complete the hike with ample time and enjoy the scenery every step of the way. Unlike other hikes, the entire hike is scenic and different. The upper narrows looks completely different from wall street. The area after Big Springs, to me was the most beautiful. The day hike is nice and covers some of the most beautiful canyon scenery, but it is *extremely* crowded. Top-down in one day is doable for experienced river hikers, but you have to start early, catch the earliest shuttle, and keep moving. I feel like you wouldn't have time to enjoy what's surrounding you. I'm not sure if we would've been able to do the entire hike in 1 day, even if we caught the earliest shuttle.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The 1-mile per hour estimate for hiking in the river is real... especially if you stop and take pictures. You move as fast as the weakest link in your group.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">When doing the top-down hike, take the shuttle to Chamberlain's Ranch instead of driving. $40/person may be expensive but it's a 2-hour drive to get there on a dirt road. Plus when you're done with the hike, you don't have to worry about getting back up there to retrieve your car.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">One thing that went extra well was how close we were to everything the night before. We stayed at <a href="http://www.flanigans.com/">Flanigan's Inn</a>. It's no 5-star hotel but the location is prime. A few highlights: the Springdale shuttle stop is right in front of the hotel, Zion Adventure Company is literally next door, you can leave your car at the hotel parking lot and your valuables with the hotel instead of on the street, the visitor center (where you pick up your permits) is less than 1 mile away, and free hot breakfast buffet.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Book a mid-number campsite. The campsites are spread out over ~3 miles. Those 3 miles of the hike take ~3 hours, so if you get more done on the first day, the less you have to hike the next day when your feet are likely swollen. If you can't secure a campsite <a href="https://zionpermits.nps.gov/">online</a> (3 months prior), you can switch it up at the visitor center, but get there when it opens. Also if you don't have a permit, you may be able to get one day of, assuming you get to the visitor center right when it opens at 7am, daily.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Bring slippers instead of Chacos. You can do the first 3 miles and last mile of the hike in flip flops. Plus it'll feel great when you're at the campsite letting your feet recover.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">If you're wondering whether or not you should bring a long sleeve and pants, you should. It actually gets quite chilly at night and in the early morning. Though it's hot in Utah in the summer, the hike itself is pleasant when it's blistering hot everywhere else. However, that also means that when the sun isn't up, it can get cold because of the giant canyon walls.</span></span></span></li>
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<span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We had a blast and I highly recommend the hike! It's no walk in the park, and you'll hike through many different types of trails: water, rocks, sand, mud, dirt, etc, but it's so rewarding. As you can see from the many pictures above, the hike is very scenic and every step is gorgeous. Writing this post makes me want to go back! </span></span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span></span><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: 12px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I'm now on my way to Aruba now, so I hope you all enjoyed the post!</span></span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-56932930488788801022014-09-04T19:30:00.002-07:002014-09-04T19:30:44.823-07:00LARABAR Renola<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">LARABAR Renlola</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We all know what <a href="http://www.larabar.com/">LARABAR</a>s are; they were one of the first "Paleo-friendly" bars in the market. A few months ago, they launched <a href="http://www.larabar.com/products/renola">RENOLA</a>, a new type of "granola" made of nuts, fruits, seeds, and spices, and sent me some samples to try out. </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Product Information:</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><a href="http://www.larabar.com/products/renola">LARABAR RENOLA</a> is a new type of "granola" made of nuts, fruits, seeds, and spices. It is flavorful, has a blend of non-GMO ingredients and is grain-free, gluten-free, soy-free, dairy-free, and kosher. RENOLA is a great alternative to classic granola. </span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">With the combination of wholesome ingredients, and the crunch and flavor of traditional granola, RENOLA is a great solution for people looking for a nutritious, energizing snack. Portable packaging makes it easy for eating on-the-go, busy mornings, or to fuel up before or after a workout. RENOLA is great on its own, and can also be used as a topping for yogurt, ice cream, salads and more. </span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Flavors</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: Each packet is 200 calories, and contains just a handful of ingredients</span><br />
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><a href="http://www.larabar.com/products/renola-cinnamon-nut">Cinnamon Nut</a> - 6g of Protein, 13g of Carbs</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><a href="http://www.larabar.com/products/renola-cocoa-coconut">Cocoa Coconut</a> - 5g of Protein and 10g of Carbs, and my favorite flavor of the three</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><a href="http://www.larabar.com/products/renola-berry">Berry</a> - 6g of Protein and 14g of Carbs</span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">When I tried LARABAR's Renola, I opened the Berry one first, thinking hands down it will be my favorite flavor because of the dried blueberries. I love dried blueberries. My first thought was it tasted like a really good nuts and seeds mix, but not so much like granola. Next, I opened the Cocoa Coconut, and in my opinion, this is the best flavor of the three. I like the refreshing taste of dried coconut and hints of cocoa nibs here and there. As for Cinnamon Nut, it tasted similar to the Cocoa Coconut except without the cocoa nibs and coconut, and more cinnamon. I didn't like this one so much. I'm really picky with my cinnamon to begin with. Overall, the LARABAR Renola is a great nuts and seeds mix while not being over-powering-ly sweet. However, when it comes to being a granola replacement, it may work for some things like a topping for yogurt or ice cream, but if you're looking for that cluster crunch texture like the real-deal, it doesn't quite have that. The single-serving size is great as a lot of nut mixes come in giant bags. </span><br />
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Tasty nuts and seeds mix without being too sweet. It has a good blend of nuts as the basis for the flavors: almonds, pecans, and cashews. My favorite flavor is the Cocoa Coconut Renola.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Multi-use snack: eat it raw before/after a workout, have it for breakfast with some fruit or yogurt, or as part of a cheat meal mixed in with dessert</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Decent substitute for granola in certain cases, like as a topping or a snack. But if you're a hard core granola lover, it probably won't replace the real deal.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Convenient packaging and perfect size for snacking. Each packet is 1.25oz and low maintenance. It doesn't need to be refrigerated and tastes great in most temperatures. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Availability: most Targets and a variety of grocery stores: Kroger, Safeway, Ahold, etc. It's nice that they're available more than just online or in very specific stores like many Paleo snacks.</span></span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Price: ~$1.79</span></span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">More protein.</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b><br />LARABAR <a href="http://www.larabar.com/products/renola">RENOLA</a>:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. The three flavors: Cinnamon Nut, Berry and Cocoa Coconut</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. My favorite flavor: Cocoa Coconut</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. Inside Cocoa Coconut Renola pack</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. Inside Berry Renola</span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"> </span></span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Overall a great product with a great first set of flavors. I personally like the Renola a lot better than the original LARABARs. The original LARABARs are a bit too sweet for me from all the dates. The LARABAR Renola is another Paleo friendly snack I can add to to my pack. At a reasonable price point and available at most grocery stores, I wouldn't be surprised if these started showing up around the house more!</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-72487716105296296892014-08-28T07:39:00.000-07:002014-09-25T10:41:08.080-07:00Five Points CrossFit<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Five Points CrossFit</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">On my way home for the week (!), I stopped at <a href="http://fivepointscrossfit.com/">Five Points CrossFit</a> in Corte Madera for a workout. When I pulled into the parking lot, there was a giant regular called Five Points Fitness. Confused, I went in and asked where the CrossFit gym was. Turns out it's in the back. After making my way over to the back, I was pleasantly surprised with a completely outdoors CrossFit gym! Suns out, guns out all day!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"> </span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I did the noon class last Friday with Deb. This is what we did:</span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: 400m run, 3x 10 jump rope + 20 high knees, 8 Samson lunges (10s hold), 6 90/90 Stretch (10s each), 12 Air Squats w/ pause at the bottom, 10 Burpee to Squat, inchworm, bear crawl, 12 Wall Ball Ground to Overhead</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Strength: <a href="http://www.jesliao.com/2012/10/tim-swords-squat-program.html">Tim Swords Squat Program</a></span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Front Squat: 5 @ 75%, 3 @ 85%, 1 @ 95%, 1 @ 105%</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="font-size: 15px; line-height: 24px;">Workout:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">3 rounds for max reps at each station:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1min Double Unders</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1min Jumping Squats</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1min Mountain Climbers (2 for 1's)</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1min Wall Ball Shots (20/14#)</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1min Rest</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">100% outdoors gym! This is my favorite thing about the gym. With awesome weather year-round in Marin, how do you not want to workout outside? There's a tent above the main area for rain/keep it shady, and also areas where you can workout totally suns out, guns out style.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Very accommodating and caring coaches. I haven't met Carlos, but he responded to my request very promptly and also followed up with me to make sure I had a great visit. I also told him I stick to body weight workouts and they were happy to scale/sub as needed. After working out, I also got a tour of the main facility by Tristan. Deb who led the class was great. I felt just like a member there.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Class vibe. Doing the class really felt like just working out with a group of friend who also enjoy working out. It's always more fun with people </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Homey community. I dropped on on PR Front Squat day, as a lot of the members are wrapping up the <a href="http://www.jesliao.com/2012/10/tim-swords-squat-program.html">Tim Swords</a> squat program. I like how we all squatted round-robin style and watched each other get after that heavy weight. People come in early and stay after. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Variety of equipment: high rings, benches, high rope, benches, fractional plates, mats, tire, platforms, area to do bar muscle ups,</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Membership to both CrossFit and the Five Points Fitness gym in the front. This seems to be a popular option for couples with different workout preferences. They can still both go to the same location, but just different parts of it.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Perks of being affiliated with a regular gym: lots of available showers, bathrooms, changing area, and towel service</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Free filtered water</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$20 drop in fee, buy a shirt, or make a friend =)</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">More women's bars. They have only 1.</span></span></li>
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Some pictures:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. Entering the address on google maps will take you here...</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. first glimpse inside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. Rogue pull up structure</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. view from far corner</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. high rings and ropes</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. platforms</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. extra tent</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. another angle</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. workout board</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. equipment</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2013/06/tjs-gym-novato-crossfit-novato.html">TJ's Gym - Novato / CrossFit Novato</a> (Novato) | <a href="http://www.jesliao.com/2014/08/tjs-gym-san-rafael.html">TJ's Gym San Rafael</a> (San Rafael) | <a href="http://www.jesliao.com/2014/05/tamalpais-crossfit.html">Tamalpais CrossFit/San Rafael Barbell</a> | <a href="http://www.jesliao.com/2014/05/coreys-gym-north-bay-crossfit.html">Corey's Gym/North Bay CrossFit</a> | <a href="http://www.jesliao.com/2014/06/west-bay-crossfit.html">West Bay CrossFit</a> (San Rafael) | <a href="http://www.jesliao.com/2014/08/pacheco-valley-crossfit.html">Pacheco Valley CrossFit</a> (Novato) | <a href="http://www.jesliao.com/2014/09/tjs-gym-mill-valley.html">TJ's Gym Mill Valley</a> (Mill Valley)</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-71636180227266713342014-08-20T18:04:00.002-07:002014-09-25T10:41:52.168-07:00Pacheco Valley CrossFit<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Pacheco Valley CrossFit</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">While in San Rafael for work, I'd like to check out all the gyms within a 5-mile radius and believe it or not, there's quite a few of them. After coming off of Nationals, I figure it's a good time to squeeze in a CrossFit workout here and there. Last Friday, I visited <a href="http://www.pachecovalleycrossfit.com/">Pacheco Valley CrossFit</a> in south Novato! I actually was going to visit them back in May around their grand opening, but the timing was off so I'm glad I got to make the visit this time around!</span><br />
<a name='more'></a><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"> </span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I did the 5:30am class last Friday with Joey. Below is what was programmed for the class... I did a slightly different workout with just bodyweight movements:</span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: arm, shoulder, leg, knee, ankle circles; 200m run; clean warm up</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Strength:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10min EMOM: 2 Power Clean, 1 Clean</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="font-size: 15px; line-height: 24px;">Workout:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">5min AMRAP:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">5 Hang Clean 155#/105#</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10 Burpees</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">3min Rest</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">5min AMRAP:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">5 DB Shoulder to Overhead 45#/35#</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">200m Row/Sprint</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Well-sized gym with useable space: high ceilings with rings and ropes hung from the ceiling, lots of light, good ventilation</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The coaches. Lauren and Joey were extremely accommodating. After I found out what the workout was going to be on Friday, I suggested it probably won't be a good day for me to come, but they were willing and excited to scale and give me a bodyweight workout. Truly accommodating to all clients!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Friendly members and good-sized classes. After being opened for 2.5 months, they already have a decent amount of members. I was surprised to see almost 10 people in the 5:30am class on a Friday! Though shy, they're all very friendly.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Variety of equipment... and almost all of it is from Rogue: ropes, airdynes, mats, sandbags, tires, bars to do bar muscle ups, training bars</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Class structure. Coaches come in early so you can roll out/stretch before class (even for the 5:30am class!). Classes start and end on time. As a class, everyone goes through a warm up, review of movements, workout, and mobility/cool down/abs after. August is abs month.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Even though they just opened, they already have quite a schedule, including four classes in the morning. Check out their <a href="http://www.pachecovalleycrossfit.com/calendar">schedule</a>.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Free filtered water</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$20 drop in fee, buy a shirt, or make a friend =)</span></span></span></li>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b><br />
Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Update address on map.crossfit.com and Google. The correct address for the gym is: 2450 Nave Drive, Novato, CA... not 5420.</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Update <a href="http://www.pachecovalleycrossfit.com/blogs">WOD blog</a>.</span></span></li>
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Some pictures:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. Outside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. Also outside, rowers</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. inside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. whiteboard</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. pull up structure</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. high rings!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. also high ropes!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. dumbells and PR board</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. side</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. WOD</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Cool little gym in south Novato, and the newest one in Marin, for sure. I met a great group a people and had a great time. Check them out :)</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2013/06/tjs-gym-novato-crossfit-novato.html">TJ's Gym - Novato / CrossFit Novato</a> (Novato) | <a href="http://www.jesliao.com/2014/08/tjs-gym-san-rafael.html">TJ's Gym San Rafael</a> (San Rafael) | <a href="http://www.jesliao.com/2014/05/tamalpais-crossfit.html">Tamalpais CrossFit/San Rafael Barbell</a> (San Rafael) | <a href="http://www.jesliao.com/2014/05/coreys-gym-north-bay-crossfit.html">Corey's Gym/North Bay CrossFit</a> (San Rafael) | <a href="http://www.jesliao.com/2014/06/west-bay-crossfit.html">West Bay CrossFit</a> (San Rafael) | <a href="http://www.jesliao.com/2014/08/five-points-crossfit.html">Five Points CrossFit</a> (Corte Madera) | <a href="http://www.jesliao.com/2014/09/tjs-gym-mill-valley.html">TJ's Gym Mill Valley</a> (Mill Valley)</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-23325049977179058642014-08-14T19:05:00.000-07:002014-08-14T19:05:19.893-07:00Fuel for Fire <div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Fuel for Fire Fuel Packs</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">A few weeks ago, <a href="https://fuelforfire.com/">Fuel for Fire</a> sent me some samples of their <a href="https://fuelforfire.com/shop">Fuel Packs</a>. Funny thing is, around the time they contacted me, I was literally about to purchase some to take to Nationals with me but didn't quite fully execute on that. A good friend of mine loves them and convinced me to try them out. So when they contacted me, I was stoked to try them out.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Product Information:</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Fuel for Fire "<a href="https://fuelforfire.com/shop">Fuel Packs</a>" are made entirely of foods and 10g of whey protein isolate, with clean ingredients like apples, bananas, berries and sweet potatoes. In a nutshell, they consist of fruit and protein. Fuel Packs are gluten-free, Paleo-friendly, and contain no added sugar or anything artificial what-so-ever. Fuel Packs are coined as "Perfect Nutrition in a Pouch" because they have the right balance of healthy carbohydrates and protein, and can be taken anywhere because they don't require refrigeration. Consume it pre-workout, post-workout, whenever!</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Each pouch is ~100 calories and contain little to no fat. The protein:carb ratio is also pretty balanced which is what I really like about the Fuel Packs. A lot of the time, "Paleo-friendly" products overdo it on the sugar. The have the texture and consistency of baby food, except in my opinion, a lot better tasting. These are extra great for fueling up before competition, some crazy workout, or some event that makes you nervous. Because they're so easy to digest and made with real foods, there's a really good chance you'll rock it out there and not feel like you have to throw up. </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Flavors</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">:</span><br />
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Triple Berry - 10g of Protein, 14g of Carbs, and also my favorite flavor of the three! </span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Sweet Potato Apple - 10g of Protein and 15g of Carbs</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Banana Cocoa - 10g of Protein and 22g of Carbs.</span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">When I first tried the Fuel Packs, I was at home, not doing much. My first thought was the flavors were ok, but the mush was hard to get used to. I tasted all the fruits in it and all I wanted to do was chew and bite into it. In retrospect, it was a bad time to try it since I didn't workout and wasn't going to workout anytime soon that day. So I decided to try them again in a more appropriate setting. What a night and day difference! When I was in the zone and determined to make the most out of my workouts, the Fuel Packs provided me with just what I needed and fired me up, all while tasting decent. Surprisingly, the texture and consistency didn't bother me, and in some ways, I actually preferred it. With the Fuel Packs, I can have seconds before lifting and not feel sick or have food stuck in my mouth. In addition to training, I can only imagine how great Fuel Packs would be for competition! </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Awesome:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Paleo, gluten-free, clean, low-glycemic, and minimal ingredients. The Fuel Packs are packed with high quality ingredients</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Decent protein:carb ratio. The entire thing is not sugar! There's a decent amount of protein in each.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Multi-Use: perfect source of fuel for competition and training: pre, during, and post, or when you're in the situation when solid food isn't appealing. I especially love these before clean and jerks. The baby-food-consistency keeps your tummy happy. So no matter how nervous you are, you can count on the Fuel Packs to properly fuel you up and not risk feeling funny, puking it all out, or having it linger in your mouth. The carbs and sugar get you hyped up and the protein to feed the muscles. I also like them before training, especially in the situation when I don't quite have time to eat long enough beforehand to not feel sick but am starving. They're also great for hiking, camping, and/or long backpacking trips.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Actually taste decent pre/during/post workout, even when sitting out in the heat for hours. Though, they're best cold. These Fuel Packs can survive the worst of conditions. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Flexible, durable, and easy to travel with. They'll fit into your overstuffed luggage, at the bottom of your gym bag, and you can bring them on the plane with you when traveling with a large amount of these packs. The packaging is well designed and durable. It doesn't leak when you have some and save the rest for later.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">If you haven't noticed yet, Fuel Packs are extremely convenient, accommodating all sorts of athletes: competitive, busy, hobbyist/part-time. They're also low maintenance: no need to be refrigerated (though they taste a lot better cold) and they have a long shelf life (~8 months). It's also not salty, so you don't need water to eat this.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Fuel Packs are sold <a href="https://fuelforfire.com/shop">online</a> in packs of 6 or 20, or in an <a href="https://fuelforfire.com/store_locator">affiliate/store near you</a>. </span></span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Caffeinated versions of the Fuel Packs</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b><br />Fuel for Fire Fuel Packs:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. The three flavors: Sweet Potato Apple, Triple Berry and Banana Cocoa</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. My favorite flavor and also totally appropriate for summer</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. Consistency and texture of a Fuel Pack</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. Enjoying a fuel pack during a hard Saturday workout!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. Fuel for Fire on our backpacking hike at The Narrows, Zion National Park</span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"> </span></span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br />
</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I wish Fuel for Fire contacted me a few weeks before Nationals. I would have enjoyed these very much especially after snatches and before clean and jerks. My favorite thing about Fuel for Fire Fuel Packs is the versatility of the product. They easily fit in many components of my life. Though I'd mostly use it for competition or training, they're also really great for hikes, camping, and I imagine for any other demanding sport. So grab a cold pack and try them out!</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-50334777801222427662014-08-07T08:27:00.001-07:002014-09-25T10:34:43.020-07:00TJ's Gym - San Rafael <div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">The first TJ's Gym: TJ's Gym San Rafael!</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">After weeks and weeks in San Rafael, I've been meaning to make my way over to the original and first <a href="http://www.tjsgym.com/">TJ's Gym</a>, established in 2002! Man, at that time I just started high school and had no interest in exercising. Thing have obviously changed. Though I traveled a lot leading up to Nationals, I didn't visit many CrossFit gyms as our Nationals cycle was quite intense. Anyway, I've been to the <a href="http://www.jesliao.com/2013/06/tjs-gym-novato-crossfit-novato.html">Novato location</a> a couple years ago and absolutely loved it, so I was curious what the other locations would be like. </span><br />
<a name='more'></a><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"> </span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I did the 5:15am class last Friday the owner, TJ himself! With all the locations, I wondered if he even coached anymore, but he does! As an added perk, if you come on Friday mornings, he brings coffee for the class. How sweet is that? Below was the "All Levels" programming:</span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: 3 rounds: 15 calorie Airdyne/Row, 10 Lunges, Shoulder Passes, 10 Push Ups</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Rest 3 minutes</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10min AMRAP:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10 calorie Row</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10 DB Step Ups, alternating</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10 calorie Airdyne</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10 DB Push Press</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">4 rounds: 20s Airdyne sprint @ 100%</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">First TJ's gym. established in 2002! And after almost 15 years in business, it still has that old school CF vibe </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Their all about the individual based on your goals!... from coaching to programming to gym equipment. Their <a href="http://www.tjsgym.com/home">blog</a> contains daily workouts for All Levels/Wrench/Travel and is released weekly. In fact I like to check their blog for the travel WOD when I want to do something bodyweight. Also, some of the basic equipment like the pull up structure has been personalized. For example, on the pull up bar, there's a bar that is 1'8" smaller in diameter to accommodate the little people like me, and also a bar where the coating is shaved off. All these little things add up and contribute to the personalized experience.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Along these lines, you can do you own programming, even during class time. Remember, it's all about you and your goals.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Four locations in Marin: San Rafael, Novato, Mill Valley, and Corte Madera... and one <a href="http://www.tjsgym.com/pricing-and-membership">membership</a> for all! I've said this before, but the ability to scale and not compromise on quality is pretty amazing.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">TJ! He's a great coach, very friendly, and knows what he's talking about. I mean when the thing is coach brings in coffee on Friday's, he's gotta be pretty caring. While I was there, I learned a lot about the San Rafael location and his philosophy with the gyms. I also learned a lot about measuring output on the airdyne and how to airdyne more efficiently. Love visiting gyms and learning something while at it.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Great people and great vibe! I met everyone in the class before class started and after the workout, I met folks who were early for the 6:15am class. It's fun working out with people who push you through words and activity. They also had a BBQ later that day and most of the people there were planning on attending. Also, surprisingly, the 5:15am class was well-sized and energetic.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Specific to the San Rafael location: the indoor AND outdoor gym. So awesome, work out inside with the fan or suns out guns out style outside. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Variety of equipment: jerk blocks, dip stations, farmer's carry bars, tires, prowlers, airdynes, area to do bar muscle ups, yoga mats, ropes, yoke, etc.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Free filtered water</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Showers, lockers, and changing room</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Formatted <a href="http://www.tjsgym.com/home">WOD blog</a> so it's easier to read. Potentially bold the days (easier to find) and put the workouts in a table (reduce scrolling). If you go to the <a href="http://www.tjsgym.com/home">blog</a> now, it's currently all listed in a column, one after the other in the same text.</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. Multiple signs outside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. Inside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. rowers, airdynes, and ropes</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. main pull up structure.. love how TJ shaved the coating off one of the bars</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. one of the many whiteboards</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. other pull up structure and main whiteboard</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. jerk blocks, rings, and barbells</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. love the effort for higher rings!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. more pull up structures & parking lot entrance</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. that's not it...</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYBBs0nDErrdmked7EBLn0PbW6WRHCmhOZXAuEn42H-sN9OxEhUylabg3sGWvko1mYaw_q3okdXOUehJ7XoBccA3dkBljk6ODWDgH_N1v7boaZbU-yUDqRsX5mguu_j3K1KAsA_PBDhuP8/s1600/D7K_5561.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYBBs0nDErrdmked7EBLn0PbW6WRHCmhOZXAuEn42H-sN9OxEhUylabg3sGWvko1mYaw_q3okdXOUehJ7XoBccA3dkBljk6ODWDgH_N1v7boaZbU-yUDqRsX5mguu_j3K1KAsA_PBDhuP8/s1600/D7K_5561.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">14. there's a gym outside too!</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">TJ, his staff, and the members are awesome! If you have the pleasure to drop in, you'd agree too. Great gym and great vibe. I absolutely love the indoor and outdoor gym. I'll actually be there tomorrow for the 5:15am class. I could get used to this while up here for work!</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Related Posts</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/09/tjs-gym-mill-valley.html">TJ's Gym - Mill Valley</a> | <a href="http://www.jesliao.com/2013/06/tjs-gym-novato-crossfit-novato.html">TJ's Gym - Novato / CrossFit Novato</a></span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/05/tamalpais-crossfit.html">Tamalpais CrossFit/San Rafael Barbell</a> (San Rafael) | <a href="http://www.jesliao.com/2014/05/coreys-gym-north-bay-crossfit.html">Corey's Gym/North Bay CrossFit</a> (San Rafael) | <a href="http://www.jesliao.com/2014/06/west-bay-crossfit.html">West Bay CrossFit</a> (San Rafael) | <a href="http://www.jesliao.com/2014/08/five-points-crossfit.html">Five Points CrossFit</a> (Corte Madera) | <a href="http://www.jesliao.com/2014/08/pacheco-valley-crossfit.html">Pacheco Valley CrossFit</a> (Novato)</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-32910191548463073452014-07-31T11:23:00.003-07:002014-11-05T18:12:24.901-08:002014 USAW Senior National Championships<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">My awesome coaches @ I at weightlifting Nationals 2014!</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Two weeks ago I competed in the 2014 USA Weightlifting Senior National Championships in Salt Lake City, Utah. The competition was at the Grand America Hotel, which is pretty much the best hotel in SLC and a HUGE upgrade from last year's roller rink venue. More than 400 athletes competed at Nationals, making 2014 the largest weightlifting nationals ever! There were two platforms running simultaneously and weight classes had multiple sessions. </span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">It was my second time at Nationals and this year, <a href="http://www.catalystathletics.com/" target="_blank">Catalyst Athletics</a> sent 10 lifters: a full women's team and almost a men's team! The National Catalyst lifters were: me (48kg), Danielle Welihozkiy (53kg), Jessica Salvaggio (58kg), Alyssa Sulay (63kg), Chelsea Ryan (69kg), Tamara Solari (75+), Blake Barnes (69kg), Zack Height (85kg), our coach: Greg Everett (105kg), and Brian Wilhelm (105+).</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">This Nationals trip was especially fun! We had a lot to look forward to. My really good friends: Hillary Hegener (75kg) and Sarah Hopping (75kg) from <a href="http://www.jesliao.com/2013/03/arena-ready-crossfit.html">Arena Ready</a> also lifted at Nationals, so when were done, we explored SLC a bit, drove down and hiked the Narrows at Zion National Park, and then spent a night in Vegas. Also, as an added bonus, we got upgraded to the Grand Parlour suite at the Grand America. The suite was larger than our house in the Bay Area and probably the nicest hotel room I've stayed in to date.</span></div>
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<br /><b>Training Away from Catalyst and My Coach.</b><br />Leading up to this meet, I had a pretty rough schedule. I'm a technical consultant by day and I had a client who bought all my hours in Q2. I spent 45 week nights living in a hotel (and yes, I became SPG Platinum) for 10 out of the 12 weeks in my Nationals training cycle. I slept in my own bed less than five times per month. That meant that I was not around to train with my teammates and not around for Greg to watch and critique my lifts. I was at Catalyst <i>at most</i> two times a week. Lucky for me, my friends at <a href="http://www.jesliao.com/2014/05/tamalpais-crossfit.html">San Rafael Barbell/Tamalpais CrossFit</a> were extremely supportive and let me train there for most of the cycle, and I'm <i>extremely</i> grateful for that. They provided me everything I needed, but training there was tough due to external factors. The only time I could train given my work schedule was at 5am. No one's lifting at that time, so it was ten weeks of lifting alone with no coach. I must have built some mental toughness from that as oddly enough, I had one of my best and most consistent training cycles. Every week I was snatching my best for waves and clean and jerking at most 2kg off from my best. Given the numbers I was lifting consistently in training week after week, you would think I could easily do that at the meet. </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Leading Up to Nationals</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Work did not put me in a good position leading up to Nationals. I was traveling so much I was worried about making weight since that meant all I could do was eat out. Lucky for me, I was in Marin county and Sol Food is quite tasty and not that bad for you. I had no consistency in my life and really no "home". My schedule for July, before Nationals was pretty crazy:</span><br />
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">6/30 - 7/3: San Rafael for work</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">7/3 - 7/7: Portland</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">7/7 - 7/9: San Rafael for work, red-eye on 7/9 to New York</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">7/9 - 7/12: New York for work</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">7/13 - 7/16: San Rafael for work, last flight to SLC for Nationals</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">7/17: supposed to be PTO, but had fires to put out at work</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">7/18: my turn to shine @ Nationals. immediately after lifting, more fires to put out at work</span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I was so stressed out, but I guess at least my lifestyle has been consistent with the past 12 weeks. I also had the best support group: I was in touch with my team members, Greg was always available, my friends Liz and Hillary drove our stuff to SLC, and Colin was so sweet and came up to San Rafael to keep me company the week of Nationals. </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>My Experience at the Meet</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Unlike previous national meets, I was in the B session this year. At first, I was kind of bummed out about it but then I came to my senses. Who cares what session you lift in? At the end of the day, it's the total you put up that matters. Plus, the sooner I lift, the sooner I can eat! I lifted on Friday in the 48kg B session. Like at <a href="http://www.jesliao.com/2013/12/2013-usa-weightlifting-american-open.html">Americans</a>, coming into my session, I felt like I had everything going for me. I took my learnings from previous meets and made sure I had enough to hydrate and eat with before lifting. My friends flew in to support, the entire team was there, my coaches were there, we had the best room in the venue hotel, I was injury-free, room service was ordered for after weigh-ins, cupcakes were purchased, and I had all the food I wanted. As for weight, I weighed in at 46.76kg. I gotta stop doing that. Compared to other meets, I was relatively calm and excited to lift big.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Also unlike other meets, I really made sure I was hydrated. After downing two bottles of <a href="http://www.amazon.com/gp/product/B008543ZXC/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B008543ZXC&linkCode=as2&tag=acrchsblonli-20&linkId=IDZU4MPWFOF4RHLF">Cytomax</a>, I could not stop peeing during warm ups. I guess at least I was super hydrated. Snatch warm ups felt and looked really good. I was feeling pretty saucy. However, for some reason the session ran way slower than usual. Because of this, Greg had me do snatch waves in the back, which is something I'm terrible at. I missed my last warm up in the back before showtime That must have screwed with my mind as I missed my first two attempts at 53kg, a relatively easy weight for me and a weight I could make consistently. I've never been in the position where I missed my first two attempts and when that happened, all I could think of was WTF. Given how well my snatches have gone this cycle, I could not believe this was happening. The plan was 53-55-57. My coach and I both thought I was going to go 3/3 for snatches. After digesting all that had happened, I knew I had to forget the last two misses, reset, and go out there and make this lift. I haven't missed 53kg for the past two months and I can do this weight for doubles. That was all I could think about: baby weight. Coming out on stage, my friends said they've never seen me with so much determination. I easily made my last snatch attempt at 53kg. After making that weight, I was so relieved that I did not bomb out. What a roller coaster of emotions all in like less than ten minutes.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">In the past, I often got winded for clean and jerks. I could live without clean and jerks, or maybe specifically just the jerk, but I had to get those thoughts and what happened with snatches out of my head. This year, I tried something new to distract me and fire me up for my least favorite lift. My goal was not to end up winded for the jerk. In between snatches and clean and jerks, I basically double fisted a Justin's Snicker-like bar and a red velvet cupcake, and then chased it down with some <a href="http://www.amazon.com/gp/product/B00DCWWX1C/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00DCWWX1C&linkCode=as2&tag=acrchsblonli-20&linkId=6C6YAYI43HDS5BFT">Spark</a>. Holy crap it worked. We took my opener down to 67kg because of snatches. I made 67, missed the jerk at 69 and then came back and made 69kg. That was a competition PR clean and jerk and also a 1kg PR total of 122kg. </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Final Thoughts</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Even though I PRed my total and had a competition PR clean and jerk, I was extremely bummed out about how the meet went. It was a terrible lifting day for me and the lowest total I made for the past ten weeks. I went into Nationals expecting consistency and a lot from myself and when I failed to make what I had set out to do, all I could feel in the moment and for the rest of the day was disappointment. After all my emotions settled down, I feel a lot better about my performance at Nationals. I could have easily missed that final snatch, bomb out, and not even post a total. To come back after missing my first two snatch attempts is an accomplishment in itself. Plus clean and jerks did not go so badly.. for any day. A PR by 1kg in the competition clean and jerk and total, is still a PR! I also learned that <a href="http://www.amazon.com/gp/product/B008543ZXC/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B008543ZXC&linkCode=as2&tag=acrchsblonli-20&linkId=IDZU4MPWFOF4RHLF">Cytomax</a> for hydration, <a href="http://www.amazon.com/gp/product/B00DCWWX1C/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00DCWWX1C&linkCode=as2&tag=acrchsblonli-20&linkId=6C6YAYI43HDS5BFT">Spark</a> for caffeine, and cupcakes and Justin's "snickers-like bar for clean and jerks work for me. And most importantly, I had so much support from Greg, Aimee and Matt, my teammates, my friends who attended live, and friends who watched the webcast. All and all, a good meet for me and a lot learned.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">If I take a step back even further, and compare this to <a href="http://www.jesliao.com/2013/08/2013-usaw-senior-national-championships.html">Nationals last year</a>, I totaled almost 10kg more. For both snatch and clean and jerk, I opened at weights I could not do at the same time last year! 64kg in the clean and jerk was a huge PR for me at Nationals last year. After one full year on the Catalyst team and being coached by Greg, I've learned so much, gotten a lot stronger, and improved on my technique and consistency. If I compare this to <a href="http://www.jesliao.com/2012/07/2012-redwood-empire-olympic.html">my first weightlifting meet two years ago</a> (38kg/56kg/94kg total as a fat 48), I'm shocked by how much progress I made. </span><br />
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<b><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><b>The Catalyst Lifters</b>: </span></b><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">As a team, this was a great meet for us! Everyone made it to Salt Lake. People got upgraded rooms. No one bombed out. A few people PRed. Brian even went 6 for 6! Tamara got bronze and Brian got silver. Team competition went up a notch this year but our ladies team still managed a bronze medal for the second year in a row! Pretty spiffy! I'm so proud of our teammates for kicking booty out there!</span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/SDfdyAMB71Y?feature=player_embedded' frameborder='0'></iframe></div>
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;"> All the top lifts from team Catalyst at the 2014 weightlifting Nationals</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Determined to make my final snatch, 53kg.</span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Making the most out of Nationals, stoked to make 69kg for the clean and jerk</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Danielle, 67kg snatch @ 53kg BW</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Jessica (58kg), silver medal clean and jerk and bronze total!</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Alyssa, 75kg snatch @ 63kg BW</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Chelsea, 100kg clean and jerk with a smile @ as light 69kg</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Tamara (75+), bronze clean and jerk and bronze total!</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Blake (69kg), 4 for 6, awesome job! didn't get pictures of him since I was lifting on the other platform!</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Zack (85kg), 145kg clean and jerk.</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Our coach, Greg (105kg), PR snatch @ 141kg and a 5th place finish overall!</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Brian, 6 for 6 and three silver medals in the 105kg+ weight class!</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">My awesome coaches: Greg and Aimee!</span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">My friends also lifted at Nationals: Sarah Hopping and Hillary Hegener from Arena Ready!</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-gpquqE0ThCF4_nFziAwQ0Xap_YLLvaI4DbN8YJuoG4tfD7mdN7ZcnD7c1XRsKTvSA36IT5shbpkIaJgL3t56JlMQibDGEO6J-zCeqnHxT_csMPL0ON3nNzfwYgEcWRrD8qscKN41dvAv/s1600/IMG_0275.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-gpquqE0ThCF4_nFziAwQ0Xap_YLLvaI4DbN8YJuoG4tfD7mdN7ZcnD7c1XRsKTvSA36IT5shbpkIaJgL3t56JlMQibDGEO6J-zCeqnHxT_csMPL0ON3nNzfwYgEcWRrD8qscKN41dvAv/s1600/IMG_0275.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Post Nationals canyon hiking @ Zion National Park. The Narrows!</span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><b>2014 USAW Senior National Championships</b>: <a href="http://www.teamusa.org/~/media/usa_weightlifting/documents/2014%20national%20championships/2014%20nationals%20final%20results.pdf">Results 2014</a> | <a href="http://www.teamusa.org/usa-weightlifting/features/2014/july/21/2014-national-championships">2014 Info</a></span></span></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><a href="http://www.catalystathletics.com/articles/article.php?articleID=1864">Greg Everett's 2014 USAW Nationals Recap</a></span></span></span></span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">As always, my overall experience at Nationals was awesome because of the support crew I had: my coach: Greg, the other coaches that helped out: Aimee, Matt and Aaron; Meshelle, Michael and Griff at San Rafael Barbell/Tamalpais Crossfit for letting me do almost my entire Nationals cycle at their gym, my teammates, my sponsors: <a href="http://www.purepharma.com/">PurePharma</a> and <a href="http://www.strengthlete.com/">Strengthlete</a>, my friends who were at the event and everyone who watched on the webcast, sent me texts/emails/posted on my FB wall. Even when I'm down, these people make me feel better and I'm so lucky and thankful for all their support. </span></span></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span></span></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Also, hats off to the volunteers and USAW for a well-run event in a fabulous venue! It actually felt like the "National" championships this year. No broken platforms, on-time sessions, food options and a large warm up area. There were even platform banners, a curtain to separate the two platforms and spotlights. What an upgrade from last year! </span></span></span></span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Lastly, great job to all the competitors! Regardless of how well or terribly you think you did, it's still a huge accomplishment to lift with our country's best lifters at Nationals<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">! Now that I'm back from my post nationals mini vacation, it's time to get back to work and train for Americans in December!</span></span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Other Olympic Weightlifting Competitions</b>: </span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span style="color: #333333;"><a href="http://www.jesliao.com/2014/11/51st-don-wilson-golden-west-open.html">2014 Cal Strength Meet</a> | <a href="http://www.jesliao.com/2014/03/2014-hassle-free-open-invitational.html">2014 Hassle Free Open & Invitational</a> | <a href="http://www.jesliao.com/2013/12/2013-usa-weightlifting-american-open.html">2013 American Open</a> | <a href="http://www.jesliao.com/2013/10/2013-catalyst-athletics-ensign-gray.html">Ensign Grey Invitational</a> | <a href="http://www.jesliao.com/2013/08/2013-usaw-senior-national-championships.html">2013 Senior National Championships</a> | </span><a href="http://www.jesliao.com/2013/10/2013-fall-classic">2013 Fall Classic</a> | <a href="http://www.jesliao.com/2013/06/im-going-to-nationals-2013-pwa-senior.html">2013 PWA Senior Open</a> | <a href="http://www.jesliao.com/2012/07/2012-redwood-empire-olympic.html" target="_blank">2012 Redwood Empire</a><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Other Comps I Participated In</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2012/08/occupy-strength-norcal.html" target="_blank">Occupy Strength NorCal</a> | <a href="http://www.jesliao.com/2013/04/2013-crossfit-games-open.html">2013 CrossFit Games Open</a> | <a href="http://www.jesliao.com/2013/02/sactown-throwdown-2013.html">2013 Sac Town Throwdown</a> | <a href="http://www.jesliao.com/2012/05/norcal-regionals-team-my-experience.html" target="_blank">NorCal Regionals -Team</a> | <a href="http://www.jesliao.com/2012/03/2012-crossfit-games-open.html" target="_blank">2012 CrossFit Games Open</a> | <a href="http://www.jesliao.com/2012/02/sac-town-throwdown.html" target="_blank">2012 Sac Town Throwdown</a> | <a href="http://www.jesliao.com/2011/10/oktoberfit-at-crossfit-silicon-valley.html" target="_blank">2011 OktoberFit</a></span></span>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-28142150352827983942014-07-25T08:49:00.000-07:002014-07-25T08:49:11.424-07:00CrossFit Wall Street<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">CrossFit Wall Street</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">While in New York briefly for work, I dropped in for a workout at <a href="http://crossfitwallstreet.com/">CrossFit Wall Street</a> in Manhattan. Had timing not have been so tight, I wouldn't have dropped in at CrossFit Wall Street. They have the most extensive visitor policy I've seen to date and it took a lot of effort to get the green light for a drop in there. Needless to say, I had a pretty good time there. </span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">This trip to the city was pretty sudden. I booked plane tickets in less than 24 hours from departure and hence was scrambling to find a gym on my way to the airport. I was happy to find a gym two blocks from my hotel, but not so happy when I read their strict <a href="http://crossfitwallstreet.com/contact/visiting-crossfitters/">visitor policy</a>. I messaged CF Wall Street hoping that my blog, being on the Catalyst team, and CF Regionals team in the past would help bypass the email from a CF coach. If I have to ask people to do things for me, I like to give them ample time to do so, and not like a couple hours.. so I didn't feel good finding a NorCal coach who was willing to verify I completed CF 101 in such a short amount of time. Things ended up working out and Mickey was awesome and sent that email asap. I reserved a class and finally met all the requirements to drop in at CF Wall Street.</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I dropped in for the 7pm class a couple Thursday's ago with David. It was a full house and I was happy to see the workout quite in my favor =P</span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: 1min jump rope (singles), 25 KB Goblet squats, 1min double unders, 50 Mountain Climbers</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Strength/Skill: 20min EMOM</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Even Minute: 3 Weighted Strict Pull Ups</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Odd Minute: 6 Strict HSPU</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="font-size: 15px; line-height: 24px;">Workout: Tabata Box Jumps 24"/18"</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Great location in the Financial District! CrossFit Wall Street is one block from the NYSE and Wall Street, and hence also close to metro stations (1, 2, 3, 4, 5, R, J, Z)!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">High quality coaches. David did a really good job coaching the evening classes. He didn't just stand there and watch. He was actively helping and motivating folks throughout the class. It was also nice to meet one of the owners, Keith. CrossFit has gotten so big that nowadays it's tough to meet a gym owner so I appreciated that. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Classes capped to 8 people so you'll get lots of attention and feedback. Also, when you workout, you'll have space.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Community & culture. The 6pm and 7pm class were very high energy. Members are friendly and will introduce themselves to you. I liked how at the start of class, David asked who I met (thank god I was still in consulting mode and remembered everyone's names), and for those who didn't introduce themselves, they had to do 21 burpees! Their rule is if you don't recognize someone, introduce yourself. I stayed a good deal after class just chatting with members. They were great!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><a href="https://clients.mindbodyonline.com/ASP/home.asp?studioid=26137">Many classes</a>. Ten classes per day on the weekdays starting at 5am and ending at 9pm. They also have four classes on Saturday's and Open Gym on Sunday's. Be sure to sign up for a class since they are capped at eight people.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Variety of equipment, especially for a small gym: yoke, fractional plates (down to 1.25#), ropes, structure to do bar muscle ups, airdyne, mats, parallettes, benches, farmer's carry bars, weight belts, 14' ceilings (still a bit low, but high for Manhattan)</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Bathrooms, lockers, showers, and even towels.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$30 drop in fee. They have a <a href="http://crossfitwallstreet.com/contact/visiting-crossfitters/">very strict visitor policy</a>. You need to create an account, get a coach to email confirming you completed CF 101, sign up for a class, and pay $30.</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">No dropping weights. You can only do that early in the morning or late at night or else the security guards will complain.</span></span></li>
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Some pictures:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. welcome desk</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. front half</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. 14' ceilings</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. another view of the front</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. Thursday's workout</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Leading up to my visit at CrossFit Wall Street, I was expecting and convinced that it would be pretty terrible. However, they really surprised me and my visit was actually the complete opposite: very pleasant, except for the high drop in fee. Though what's crazier is other CF gyms in Manhattan have even higher drop in fees! So if you want to go to a gym in Manhattan or don't have time to head to Brooklyn, CrossFit Wall Street is pretty good.</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/06/crossfit-hells-kitchen.html">CrossFit Hell's Kitchen</a> | <a href="http://www.jesliao.com/2013/03/reebok-crossfit-5th-ave.html">Reebok CrossFit 5th Ave</a> (Manhattan) | <a href="http://www.jesliao.com/2011/07/crossfit-virtuosity.html">CrossFit Virtuosity</a> (Brooklyn) | <a href="http://www.jesliao.com/2011/07/crossfit-south-brooklyn.html">CrossFit South Brooklyn</a> (Brooklyn)</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-47256595749623242362014-07-16T19:31:00.000-07:002014-11-05T18:13:08.629-08:00USAW National Championships -- This Weekend!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Come watch Catalyst Athletics @ Nationals!</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I am on a plane to Salt Lake City now to compete in the <a href="http://www.jesliao.com/2014/07/2014-usaw-senior-national-championships.html">2014 USAW National Championships</a>! I can't believe it's already time... and for my second Nationals! With all the work travel I've been doing for the past 12 weeks, I lost track of time.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I think this will be USAW's biggest National Championships ever, with over 400 athletes, multiple platforms, and multiple sessions for each weight class. I'm still lifting as part of the <a href="http://www.catalystathletics.com/" target="_blank">Catalyst Athletics</a> Weightlifting Team and this year we have ten people going to Nationals! I hope we medal as a team again this year!</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">You can watch us all LIVE at the <a href="http://www.grandamerica.com/">Grand America Hotel</a> in Salt Lake Cityor via webcast at: <a href="http://www.teamusa.org/usa-weightlifting/LIVE">http://www.teamusa.org/usa-weightlifting/LIVE</a> </span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><a href="http://www.jesliao.com/2014/07/2014-usaw-senior-national-championships.html">My blog post about Nationals</a>.</span><br />
<a name='more'></a><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>2014 National Championships</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.teamusa.org/~/media/USA_Weightlifting/Documents/2014%20National%20Championships/Start%20List%20at%207-15.pdf">Start List</a> | <a href="http://www.teamusa.org/~/media/USA_Weightlifting/Documents/2014%20National%20Championships/Comp%20Schedule.pdf">Schedule</a> | <a href="http://www.teamusa.org/~/media/USA_Weightlifting/Images/2014%20Nationals/W2014%20Nationals%20Entry%20Form.docx">Qualifying Totals</a></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><a href="http://www.teamusa.org/~/media/USA_Weightlifting/Documents/2014%20National%20Championships/Comp%20Schedule.pdf"><b>SCHEDULE</b></a>: All times are in MDT.</span><br />
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Friday, 7/18</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">12:30pm:</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Blake Barnes (M-69B, Blue Platform)</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Me (W-48B, Red Platform)</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">5:30pm</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Danielle (W-53B, Blue Platform)</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Chelsea Ryan (W-69B, Red Platform)</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">7:30pm:</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Alyssa Sulay (W-63B, Blue Platform) </span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">My good friend, Hillary Hegener (W-75C, Red Platform)</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Saturday, 7/19</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">9:00am</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Zack Height (M-85B, Blue Platform)</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1:00pm</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Jessica Salvaggio (W-58A, Red Platform)</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Sunday, 7/20</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">9:00am</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Greg Everett (M-105B, Red Platform)</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1:00pm</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Tamara Solari (W-75+A, Blue Platform) </span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">My good friend, Sarah Hopping Estrella (W-75A, Red Platform)</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">5:00pm</span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Brian Wilhelm (M-105+, Blue Platform)</span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Wish us luck! GO TEAM CATALYST!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Related Posts</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/07/2014-usaw-senior-national-championships.html">2014 Senior National Championships</a> | <a href="http://www.jesliao.com/2013/12/2013-usa-weightlifting-american-open.html">2013 American Open Championships</a> | <a href="http://www.jesliao.com/2013/08/2013-usaw-senior-national-championships.html">2013 Senior National Championships</a></span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Other Olympic Weightlifting Competitions</b>: <a href="http://www.jesliao.com/2014/11/51st-don-wilson-golden-west-open.html">2014 Cal Strength Meet</a> | <a href="http://www.jesliao.com/2014/07/2014-usaw-senior-national-championships.html">2014 Senior National Championships</a> | </span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span style="color: #333333;"><a href="http://www.jesliao.com/2014/03/2014-hassle-free-open-invitational.html">2014 Hassle Free Open & Invitational</a> | <a href="http://www.jesliao.com/2013/08/2013-usaw-senior-national-championships.html">2013 Senior National Championships</a> | <a href="http://www.jesliao.com/2013/10/2013-catalyst-athletics-ensign-gray.html">Ensign Grey Invitational</a> | <a href="http://www.jesliao.com/2013/08/2013-usaw-senior-national-championships.html">2013 Senior National Championships</a> | </span><a href="http://www.jesliao.com/2013/10/2013-fall-classic">2013 Fall Classic</a> | <a href="http://www.jesliao.com/2013/06/im-going-to-nationals-2013-pwa-senior.html">2013 PWA Senior Open</a> | <a href="http://www.jesliao.com/2012/07/2012-redwood-empire-olympic.html" target="_blank">2012 Redwood Empire</a><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Other Comps I Participated In</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2012/08/occupy-strength-norcal.html" target="_blank">Occupy Strength NorCal</a> | <a href="http://www.jesliao.com/2013/04/2013-crossfit-games-open.html">2013 CrossFit Games Open</a> | <a href="http://www.jesliao.com/2013/02/sactown-throwdown-2013.html">2013 Sac Town Throwdown</a> | <a href="http://www.jesliao.com/2012/05/norcal-regionals-team-my-experience.html" target="_blank">NorCal Regionals -Team</a> | <a href="http://www.jesliao.com/2012/03/2012-crossfit-games-open.html" target="_blank">2012 CrossFit Games Open</a> | <a href="http://www.jesliao.com/2012/02/sac-town-throwdown.html" target="_blank">2012 Sac Town Throwdown</a> | <a href="http://www.jesliao.com/2011/10/oktoberfit-at-crossfit-silicon-valley.html" target="_blank">2011 OktoberFit</a></span></span>
</span>
</div>
Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-87002534998624089252014-07-10T18:01:00.000-07:002014-07-10T18:01:08.156-07:00Baked Chicken with Capers and Olives<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Lemon Baked Chicken with Capers and Olives</span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I've been playing around with cooking with chicken recently since I feel like it's one of those proteins easily and often overcooked, but is so good when done right: moist, tender and full of flavor. So for my 200th post, I'm excited to share with you one of my new favorite Paleo dishes: lemon baked chicken with capers and olives. Check it out!</span></div>
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<span class="Apple-style-span" style="font-weight: 300; line-height: 24px;">Oh yeah, this chicken dish pairs so deliciously with my <a href="http://www.jesliao.com/2014/07/cauliflower-couscous.html">Paleo Cauliflower "Couscous"</a>.</span><br />
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<span class="Apple-style-span" style="font-weight: 300; line-height: 24px;">Brining is not necessary but I like to do it to enhance the flavor.</span><br />
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Tools:</b></span></span></span></span></div>
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<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><a href="http://www.amazon.com/gp/product/B00005AL1I/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00005AL1I&linkCode=as2&tag=acrchsblonli-20&linkId=SHXHHNAOC2PNOUWO">Sauce Pan</a></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><a href="http://www.amazon.com/gp/product/B001715PN8/ref=as_li_ss_tl?ie=UTF8&tag=acrchsblonli-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B001715PN8" target="_blank">Large Mixing Bowl</a> </span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><a href="http://www.amazon.com/gp/product/B00005QFMR/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00005QFMR&linkCode=as2&tag=acrchsblonli-20&linkId=HP66TR4RNNXFCERH">Large Enameled Cast Iron Roaster</a> or <a href="http://www.amazon.com/gp/product/B00G2XGC88/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00G2XGC88&linkCode=as2&tag=acrchsblonli-20&linkId=FHNRUFIHBS7BQOT3">Large Cast Iron Skillet</a></span></span></span></span></li>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Ingredients for the Chicken Brine (4 cups):</b></span></span><span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 20px;"><br />
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<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">2lb bone-in, skin-on Chicken Thighs</span></span></span></span></span></li>
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<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">You can certainly use boneless and skinless , or other parts-- just try to keep them around the same thickness. They're still good but not as good as the skin-on, bone-in version though.</span></span></span></span></span></li>
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<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">4 Cups Water</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1 Tsp Champaign Vinegar</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">2 Tsp Rosemary, dried</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1 Tsp Parsley, dried</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1/4 Tsp Thyme, dried</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">3 large Tbsp Honey</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1Tbsp Black Peppercorns</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1/4 cup Kosher Salt</span></span></span></span></span></li>
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<span style="line-height: 24px;"><b>Ingredients for the Baked Chicken w/ Capers and Olives:</b></span></div>
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<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Brined chicken thighs from above, drained and PATTED DOWN DRY!</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1 cup fresh Olives, mixed and pitted (I bet they would taste better with the seeds since those have more flavor but would be a pain to eat) + their oils</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">2 Tbsp Capers, drained nonpareil</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1 small Shallot, finely chopped</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">4 cloves of Garlic, finely minced</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1 large Meyer Lemon, about 3/4 of it sliced thinly and the rest saved for juicing</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1/4 cup Dry White Wine</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">2 Tbsp Greek Oregano, dried</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Fine sea salt, to taste</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Extra Virgin Olive Oil</span></span></span></span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. mmm variety of fresh Spanish and Greek pitted olives from the farmer's market!</span></div>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Instructions for the Chicken Brine (12 hours beforehand):</b></span></span></span></div>
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<ol style="text-align: left;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;">
</span></span></span></span>
<li style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">In a <a href="http://www.amazon.com/gp/product/B00005AL1I/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00005AL1I&linkCode=as2&tag=acrchsblonli-20&linkId=SHXHHNAOC2PNOUWO">large sauce pan</a>, combine all the ingredients except for the chicken and bring the water to a boil. Boil for about a minute or so, stirring to dissolve the salt.</span></span></span></span></span>
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<li style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Remove from heat and cool completely. I used ice cubes to quickly cool the brine or you can refrigerate and use it when it's cool. </span></span></span></span></span></li>
<li style="color: #333333; font-size: 15px; font-style: inherit; font-weight: 300; line-height: 24px;"><div style="text-align: left;">
Pour the brine into a large mixing bowl or container large enough to hold the chicken and and the brine. Completely cover the chicken pieces with the brine. Refrigerate for 12 hours or so. I like to brine the night before.</div>
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<span class="Apple-style-span" style="font-size: 12px;"><div style="text-align: center;">
3. Chicken Marinade</div>
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<li style="color: #333333; font-size: 15px; font-style: inherit; font-weight: 300; line-height: 24px;">The next day, discard the brine, rinse, and then PAT IT and really PAT IT DOWN DRY with paper towels. Drying the chicken is so important. Please don't skip this step.</li>
<li style="color: #333333; font-size: 15px; font-style: inherit; font-weight: 300; line-height: 24px;">Let the chicken SIT for at least 60 minutes so it can get to room temperature. Just one of the few tricks to get that moist tender chicken. Room temperature meats cook more evenly and less juice leaks out.</li>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;">Please make sure the chicken is dry and at room temperature before continuing. Instead of brining, you could marinade the chicken w/ similar spices above for 45-60 minutes at room temperature if you're under time pressure.</span></div>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Instructions for the Baked Chicken w/ Capers and Olives</b></span></span></span></div>
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<li style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Preheat the oven to 400F. Make sure your chicken is patted dry and at room temperature.</span></span></span></span><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9vRuwbcWvxH2UIXbqaFLueGDoiTcKyFxAGSfxY0KRXMBjgnx5nAayjn2oA1L5JvzwffEwySoi6FsiKcMzwL1g7Zqny9hj2uibPzwEk6yBfp_BadZ5QsFU2C7DZN8y0ufEGLGIHFVs2GO1/s1600/D7K_2921.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9vRuwbcWvxH2UIXbqaFLueGDoiTcKyFxAGSfxY0KRXMBjgnx5nAayjn2oA1L5JvzwffEwySoi6FsiKcMzwL1g7Zqny9hj2uibPzwEk6yBfp_BadZ5QsFU2C7DZN8y0ufEGLGIHFVs2GO1/s1600/D7K_2921.JPG" width="512" /></a></div>
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. Dry room temperature bone-in, skin-on chicken thighs.</span></span></div>
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<li style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Pour some olive oil in an empty <a href="http://www.amazon.com/gp/product/B00005QFMR/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00005QFMR&linkCode=as2&tag=acrchsblonli-20&linkId=HP66TR4RNNXFCERH">large enameled cast iron baking dish</a> or <a href="http://www.amazon.com/gp/product/B00G2XGC88/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00G2XGC88&linkCode=as2&tag=acrchsblonli-20&linkId=FHNRUFIHBS7BQOT3">large cast iron skillet</a>. Create a bed for the bone-in, skin-on chicken thighs using the finely chopped shallot, 4 finely chopped garlic cloves, 1 cup of mixed olives (also using the oils and liquids), 2 Tbsp of drained nonpareil capers, and lemon slices (from 3/4 of the lemon, save the other 1/4 for juicing). </span></span></span></span>
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<a href="http://4.bp.blogspot.com/-Bf1gcLjH6-s/U7C18P1xPTI/AAAAAAAAX9M/K3tayWLjp64/s1600/D7K_2942.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Bf1gcLjH6-s/U7C18P1xPTI/AAAAAAAAX9M/K3tayWLjp64/s1600/D7K_2942.JPG" width="512" /></a></div>
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. Reducing the onion.</span></span></div>
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<li style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-style: inherit; font-variant: normal; font-weight: 300; line-height: 24px;">Put the chicken thighs on top of the bed you just created, skin up. Don't over crowd the baking dish. If you need to, use additional baking dishes. Drizzle some olive oil over the skin of each chicken. Season with the 2 Tbsp of dried Greek Oregano and a light shake of fine sea salt (not too much since it will already have some salt from the brine).<br /><div class="separator" style="clear: both; text-align: center;">
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<span class="Apple-style-span" style="font-size: 12px;">6. bone-in/skin-on chicken thighs almost ready for the oven.</span></div>
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<li style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-style: inherit; font-variant: normal; font-weight: 300; line-height: 24px;"><div style="text-align: left;">
<span style="font-style: inherit;"><b><i>For boneless/skinless chickens only:</i></b>
If you are using boneless and skinless chicken thighs, you would do step 2 and 3 in reverse. In this case, it's ok if your olives, capers, shallots, garlic, and lemon slices are on top.
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<span style="font-style: inherit;"><span class="Apple-style-span" style="font-size: 12px;">7. Before pressure cooker magic.</span></span></div>
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<span style="font-style: inherit;"><span style="font-style: inherit;">On the edges of the baking dish and in the cracks, pour the 1/4 cup of dry white wine. Be careful not to get the wine on the chicken skin. </span></span><br />
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<span style="font-style: inherit;"><a href="http://1.bp.blogspot.com/-z2EXbVnljRg/U7C2AhfwaVI/AAAAAAAAX9Y/nxwdNAP1uxs/s1600/D7K_2946.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-z2EXbVnljRg/U7C2AhfwaVI/AAAAAAAAX9Y/nxwdNAP1uxs/s1600/D7K_2946.JPG" height="512" /></a></span></div>
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<span style="font-style: inherit;"><span style="font-style: inherit;"><span class="Apple-style-span" style="font-size: 12px;">8. I like to cook with wines I wouldn't mind drinking too. Solid, especially for $10</span></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-style: inherit; font-variant: normal; font-weight: 300; line-height: normal;"><span class="Apple-style-span" style="line-height: 24px;">Bake the chicken for ~20-25 minutes or until your thermometer reads 165F. You could also prick the chicken in the thickest part of the thigh and if the juices run clear, it's done. Optionally, you can bast with the juices once, around half way. If you're using boneless and skinless chicken, it will cook faster.</span></span><div style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-style: inherit; font-variant: normal; font-weight: 300; line-height: 24px; text-align: left;">
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<span class="Apple-style-span" style="font-size: 12px;">9. Bone-in, Skin-on Chicken out of the oven! to me, this clearly looks better</span></div>
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<span class="Apple-style-span" style="font-size: 12px;">10. boneless/skinless chicken out of the oven. </span></div>
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<li style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-style: inherit; font-variant: normal; font-weight: 300; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 24px;">Remove from the oven and let it rest for ~5 minutes before serving.</span></span></li>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;">While the chicken was in the oven, I made the <a href="http://www.jesliao.com/2014/07/cauliflower-couscous.html">Cauliflower "Couscous"</a>. It pairs so well with this dish!</span></div>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;"><span style="font-size: 12px;">11. <a href="http://www.jesliao.com/2014/07/cauliflower-couscous.html">Paleo Cauliflower "Couscous"</a></span></span></div>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;">Now put the two together.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU83EEHVEEJuT2cp7POG3Fq3YpQBqfqkb3dFKEuicvYVaosWsGIck6KC7AtVca0wQalDu4zISp0qJPwOUlXnlhwuzPYZgVR44_tO6oMuFICJwEnQSwmTe3o_FRdMgwcCxWLhrdBLY27y4e/s1600/D7K_2984.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU83EEHVEEJuT2cp7POG3Fq3YpQBqfqkb3dFKEuicvYVaosWsGIck6KC7AtVca0wQalDu4zISp0qJPwOUlXnlhwuzPYZgVR44_tO6oMuFICJwEnQSwmTe3o_FRdMgwcCxWLhrdBLY27y4e/s1600/D7K_2984.JPG" width="512" /></a></div>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;"><span style="font-size: 12px;">12. Picture is not so great, but I assure you, its delicious!</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmxcNlRWjNCMjRj1jmBLneDMT4yHbVDtf525BhAUdWZ_lRhz92JazGjYEid7hXvAWM3uJwbMwzj3ysqBQll48UJvd5883OcOM9ajSTbJhgUcAb75sMJzWdMRQ4-2C7HIoxyk8Is9_den0f/s1600/D7K_3003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmxcNlRWjNCMjRj1jmBLneDMT4yHbVDtf525BhAUdWZ_lRhz92JazGjYEid7hXvAWM3uJwbMwzj3ysqBQll48UJvd5883OcOM9ajSTbJhgUcAb75sMJzWdMRQ4-2C7HIoxyk8Is9_den0f/s1600/D7K_3003.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;"><span style="font-size: 12px;">13. and this is why we spent so much time prepping the chicken.. for that juicy, tender, moist, perfectly cooked chicken thighs!</span></span></div>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span><span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;">Next up is learning how to cut my own chicken pieces so I can get a whole chicken and use all the other bits for stock and stuff. Hope you enjoyed this dish as much as we did!</span><br />
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;"><b>Related Posts</b>: <a href="http://www.jesliao.com/2014/07/cauliflower-couscous.html">Paleo Cauliflower "Couscous"</a></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-63629634099337635722014-07-02T08:08:00.000-07:002014-07-10T18:07:29.467-07:00Paleo Cauliflower "Couscous"<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Cauliflower "Couscous"</span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">'Tis the season for cauliflower! If you go to the Farmer's market now, you'll probably find many farms with lots of cauliflower, colored cauliflower, and even Romanesco. I've been on a Mediterranean/Spanish/Moroccan/Israeli kick lately. A couple weeks ago I made a <a href="http://www.jesliao.com/2014/07/baked-chicken-with-capers-and-olives.html">baked chicken dish with lemon, capers, and olives</a> and had it with some couscous (the real deal). After my first serving, I figured I could do with out the couscous and sub it for the healthier and gluten free cauliflower mock version of it. I try to cook with ingredients in season as much as possible, so with cauliflower fresh and in abundance, I figured it would be a great time to take a stab at our version of the Paleo "Couscous." I want to say it has a Mediterranean flair to it, but I don't know the cuisine well enough to claim that. Regardless, it's still pretty freaking good.</span><br />
<a name='more'></a><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"> </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I love colored cauliflower. My favorite is actually Romanesco (the half cauliflower, half broccoli veggie), but I bough the purple cauliflower before I saw the Romanesco, so purple cauliflower it is! This recipe is great with any type of cauliflower you have!</span></div>
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<span class="Apple-style-span" style="font-weight: 300; line-height: 24px;">I served this with my <a href="http://www.jesliao.com/2014/07/baked-chicken-with-capers-and-olives.html">Baked Chicken w/ Olives and Capers</a> dish... so delicious!</span><br />
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<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><a href="http://www.amazon.com/gp/product/B001413A0Q/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B001413A0Q&linkCode=as2&tag=acrchsblonli-20&linkId=PHZ4EQZQW4QOEX6N">Food Processor</a> </span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-weight: 300; line-height: 24px;"><a href="http://www.amazon.com/gp/product/B000G0KJG4/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000G0KJG4&linkCode=as2&tag=acrchsblonli-20&linkId=OCRDGK4B2NJVK4VN">Baking Pan</a> </span></span></span></span></li>
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<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">2 Green Bell Peppers, chopped, seeds removed</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Sea Salt (to taste)</span></span></span></span></span></li>
<li style="font-weight: normal; line-height: normal;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 20px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Extra Virgin Olive Oil</span></span></span></span></span></li>
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Gather all ingredients. Preheat the oven to 400F (to toast the almonds). Chop the two green bell peppers and remove the seeds. Cut the cauliflower into manageable pieces. Using a <a href="http://www.amazon.com/gp/product/B001413A0Q/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B001413A0Q&linkCode=as2&tag=acrchsblonli-20&linkId=PHZ4EQZQW4QOEX6N">food processor</a>, pulse the cauliflower down to small bits (like the size of couscous). Be careful not to over pulse. Otherwise it will turn into cauliflower mash.</div>
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2. Cauliflower pulsed down to couscous consistency.</div>
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<li style="font-style: inherit; font-weight: 300;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 24px;">In a <a href="http://www.amazon.com/gp/product/B000G0KJG4/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000G0KJG4&linkCode=as2&tag=acrchsblonli-20&linkId=OCRDGK4B2NJVK4VN">baking pan</a>, spread the 1/4 cup of slivered almonds out. When the oven is hot, toast the almonds until brown (~10-15 minutes). Stir halfway. Remove from oven when done, and let it cool.</span></span><div style="color: #333333; line-height: 24px; text-align: left;">
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<span class="Apple-style-span" style="font-size: 12px;">3. Toasted slivered almonds fresh out of the oven.</span></div>
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<li style="font-style: inherit; font-weight: 300;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 24px;">Heat some olive oil (about 2 Tbsp) in a <a href="http://www.amazon.com/gp/product/B00005AL1F/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00005AL1F&linkCode=as2&tag=acrchsblonli-20&linkId=O3HKVQBPPP6V7SQW">small sauce pan</a> over medium high heat. When hot, put the pulsed cauliflower in it and season with 1 Tsp of Onion Powder and 1/2 Tsp of Garlic Powder. Cook for a few minutes until cauliflower is coated w/ olive oil. Put in 1/4 cup of water Then turn the heat off and cover. The goal here is to soften the cauliflower. </span></span><div style="color: #333333; line-height: 24px; text-align: left;">
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<span style="font-size: 12px; font-style: inherit;">4. Before</span></div>
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<span class="Apple-style-span" style="font-size: 12px;">5. after: softened</span></div>
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<span class="Apple-style-span" style="font-size: 12px;">6. cooking the bell pepper and shallots</span></div>
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<li style="font-style: inherit; font-weight: 300;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 24px;">Add the cooked cauliflower into the <a href="http://www.amazon.com/gp/product/B00005AL1C/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00005AL1C&linkCode=as2&tag=acrchsblonli-20&linkId=TFOVTMFFP2EXQ7BQ">large pan</a> and cook for another 5 minutes or so, stirring and mixing.</span></span><div style="color: #333333; line-height: 24px; text-align: left;">
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<span class="Apple-style-span" style="font-size: 12px;">7. cooking the bell pepper and shallots</span></div>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;"><span style="font-size: 12px;">8. Paleo "Couscous"</span></span></div>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;"><span style="color: #333333; font-size: 12px;">9. Baked Chicken w/ Olives and Capers w/ Paleo "Couscous"... so good!</span></span></div>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;">This Paleo "Couscous" was pretty damn amazing, especially with my <a href="http://www.jesliao.com/2014/07/baked-chicken-with-capers-and-olives.html">Baked Lemon Chicken w/ Olives and Capers</a> dish. I actually prefer the cauliflower sub over the real couscous made with the same ingredients. Hope you like it as much as we did! </span></div>
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<span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;"><b>Related Recipes</b>: <a href="http://www.jesliao.com/2014/07/baked-chicken-with-capers-and-olives.html">Baked Chicken w/ Olives and Capers</a> </span></div>
<span class="Apple-style-span" style="font-size: 15px; line-height: 24px;"><b>Other Cauliflower Recipes</b></span><span class="Apple-style-span" style="font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2011/09/cauliflower-fried-rice-with-chicken.html">Cauliflower Fried "Rice"</a> | <a href="http://www.jesliao.com/2013/01/indian-cauliflower-rice.html">Indian-style Cauliflower "Rice"</a></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-22967968299839511932014-06-26T20:24:00.000-07:002014-07-25T08:50:33.767-07:00CrossFit Hell's Kitchen<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">CrossFit Hell's Kitchen</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">While in New York for the weekend, I dropped in for a workout at <a href="http://crossfithellskitchen.com/">CrossFit Hell's Kitchen</a> in Manhattan. I wanted to stop by the closest CrossFit gym to our hotel, since we had plans all weekend. It served it's purpose and I got my workout in.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"> </span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I dropped in for the 9am class on Saturday. I have no idea who the coach was. There were a couple other out of town visitors and they had no idea who the coach was either. Gym members were pretty reserved and coaches, even more so. </span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: Tabata DU, 20 PVC pass throughs, 10 PVC OHS, Duck Walk w/ PVC overhead, Tiggers w/ PVC overhead, Sideway tiggers w/ PVC overhead, 10 OHS w/ bar, 30s hold @ bottom of OHS, 45s hold @ the bottom of OHS while moving around</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Barbell Gymnastics:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Every 45s for 5min: 1 High Hang Snatch @ heavy</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="font-size: 15px; line-height: 24px;">Workout: Partner WOD, 10 rounds for time, 1 partner does below while other hangs from a pull up bar. For every drop from the pull up bar, 3 burpee penalty done at the end</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">8 Wall Ball Shots 20#/14# to 10'/9'</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">6 Sit Ups</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">4 Air Squats</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">2 Push Ups</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Great location! About a 5 minute walk from the Times Square metro stop</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Pretty much open all day. Classes from 6am to 10pm on weekdays, 8-3pm on Saturday's and 2 classes on Sunday's. Check out their <a href="http://crossfithellskitchen.com/schedule/#!">schedule</a>. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Very descriptive <a href="http://crossfithellskitchen.com/category/wod/">WOD blog</a> with detailed warm up, strength/skill, and workout</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Un-coached Platform use on weekday mornings. This allows you to use their platform, Pendlay plates, and blocks. Not sure how many people are allowed to book this time as they only have 1 platform. They have kg plates.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Variety of equipment, pretty much everything you can think of: ropes, airdyne, reverse hyper, benches, platform, blocks, kg plates, fractional plates, place to do leg raises and bar muscle ups, log, tire, parallettes </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Open gym daily.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Bathrooms, lockers, and showers</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$25 drop in fee. They require quite a detailed email before dropping in. Read it <a href="http://crossfithellskitchen.com/visitors/">here</a>.</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">No dropping weights. To do that you must use cushions.</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Supposedly classes are capped and you have to reserve your spot online, but the Saturday AM classes were jammed pack. It was tough to do the double unders in the warm up without clashing ropes with someone else. Space for snatching was very tight and limiting. Space for the workout was ok since it was a partner workout, but probably would have been a disaster had it not been a partner workout.</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. inside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">3. pull up structure</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. reception and products</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. storage on the sides</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. platform in the back w/ kg plates</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. view of front from back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. pull up structure from the back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. view from top</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">14. max storage</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Overall, it was a nice gym, especially for Manhattan, and it had almost every piece of equipment you can think of. But what good is the equipment if you can't drop it, or pretty much do anything that would make it cause a loud noise (such as flipping the tire)? Got a good workout in, but I'm still in search of an awesome gym in Manhattan.</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/07/crossfit-wall-street.html">CrossFit Wall Street</a> (Manhattan) | <a href="http://www.jesliao.com/2013/03/reebok-crossfit-5th-ave.html">Reebok CrossFit 5th Ave</a> (Manhattan) | <a href="http://www.jesliao.com/2011/07/crossfit-virtuosity.html">CrossFit Virtuosity</a> (Brooklyn) | <a href="http://www.jesliao.com/2011/07/crossfit-south-brooklyn.html">CrossFit South Brooklyn</a> (Brooklyn)</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-13855403838182063912014-06-19T16:47:00.000-07:002014-09-25T10:43:26.174-07:00West Bay CrossFit<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">West Bay CrossFit</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I've been in San Rafael for quite some time now.. every week for the past six weeks. I've been to a couple gyms here already and I actually really like one of them, but I just wanted to try out some other gyms. Most of the CrossFit gyms in San Rafael are located in central San Rafael. I think there are 4 or so of them. <a href="http://westbaycrossfit.com/">West Bay CrossFit</a> was the first to respond to my visit request, so I decided to check them out first. </span><br />
<a name='more'></a><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I did the 5:30am class on Friday the owner, John. Below is what was programmed for the class... I did a slight variation of the workout:</span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: run, leg swings, bootstraps, walking lunges, handstand walk, shoulder passes</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Strength:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Power Jerk - 10min to find a HS</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="font-size: 15px; line-height: 24px;">Workout: For time:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1000m Row</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">25 Toes to Bar</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">15 Shoulder to Overhead 155#/95#</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">1000m Row</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Great location right in central San Rafael. Free parking, yoga studio next door, and Sol Food within a couple blocks!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Friendly members. Small crowd but all very welcoming. The members make it feel very homey.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">John, the owner currently coaches all the classes. He's passionate about CrossFIt, patient, and will motivate you during the workout. I also heard a couple other coaches will be joining soon.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Class structure. Classes start and end on time. As a class, everyone goes through a warm up, workout, and mobility/cool down after.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Free filtered water</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$20 drop in fee, or $25 with a shirt</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">More <a href="http://westbaycrossfit.com/schedule/">classes</a>. They don't have very much, especially for being opened for more than 2 years</span></span></li>
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Some pictures:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. Outside, bright and early</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. pull up structure</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. heading back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. rings and wall balls</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. view from the back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. door</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. whiteboard</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. PR's on top</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Cool little gym in downtown San Rafael, right next door to a yoga studio. Hit up a class, cool down with yoga next door, then grab a bite at Sol Food. Sounds pretty good to me.</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/05/tamalpais-crossfit.html">Tamalpais CrossFit/San Rafael Barbell</a> (San Rafael) | <a href="http://www.jesliao.com/2014/08/tjs-gym-san-rafael.html">TJ's Gym San Rafael</a> (San Rafael) | <a href="http://www.jesliao.com/2014/05/coreys-gym-north-bay-crossfit.html">Corey's Gym/North Bay CrossFit</a> (San Rafael) | <a href="http://www.jesliao.com/2013/06/tjs-gym-novato-crossfit-novato.html">TJ's Gym - Novato </a>(Novato) | <a href="http://www.jesliao.com/2014/08/pacheco-valley-crossfit.html">Pacheco Valley CrossFit</a> (Novato) | <a href="http://www.jesliao.com/2014/08/five-points-crossfit.html">Five Points CrossFit</a> (Corte Madera) | <a href="http://www.jesliao.com/2014/09/tjs-gym-mill-valley.html">TJ's Gym Mill Valley</a> (Mill Valley)</span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-19210796753351515042014-06-11T18:11:00.003-07:002014-06-11T18:11:57.729-07:00CrossFit Leviathan<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">CrossFit Leviathan</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">While in Toronto for wedding weekend, a workout was definitely in order to burn off some of the food we ate. This time we stayed near the center of Toronto in Yorkville. Since we had to stay near the hotel, we dropped in to the closest CrossFit gym we can find: <a href="http://crossfitleviathan.com/">CrossFit Leviathan</a>. We were so happy they had a Sunday class as most CF gyms do not! </span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We got to sneak in a workout before the wedding ceremony at 11am on Sunday. Below is what the owner, Julian came up with on the spot for the class. I did something slightly different though.</span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: on your own</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">25 min of Strength/Skill work of your choice</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">12min AMRAP: </span></span></li>
<ul>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">30 SDHP 45#/33#</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">20 Overhead Walking Lunges 45#/25#</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">10 T2B</span></span></li>
</ul>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Cash Out: 30 Power Cleans 135#/95# for time</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b> </b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Convenient location in Toronto. Whether you're driving or taking public transportation, there's parking, the Dupont metro stop, and a bus stop within a block from the gym. </span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Great community. The class reminded me of a large group of friends gathered together to workout. A lot of the members hang out together outside of the gym. People also come in early and stay after class. They're also not super cliquey. I meet everyone in the class and a couple folks even asked to get brunch afterwards. Definitely felt very welcomed.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Tons of classes and open daily! Pretty impressive especially for a small gym. Check out their <a href="http://crossfitleviathan.com/schedule/">schedule</a>.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Open gym Monday - Friday for 3 hours.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Cozy atmosphere. It's the smallest box I've ever been to and it doesn't have garage doors or 30' ceilings, but it kind of has that old-school CF vibe. Just a group of people who like to workout and workout with each other.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Class structure: warm up (on your own?), strength/skill work, workout, rest, then a "cash out", which is really just another workout.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$20 drop in fee, or make a friend.</span></span></span></li>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b><br />
Some things that could use improvement:</b></span></span></div>
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<ul>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Some sort of structured programming? The workout is usually made up on the spot. Also, keeping a blog of previous/current/next day workouts would be great.</span></span></li>
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Some pictures:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. inside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. side</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. pull up bars in the middle</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. pull up bars and weights in the middle</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. back view</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. Canadian chalk buckets</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. pull up structure and rings</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. view of the front from back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. cool shoe storage and chalkboard</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Overall, cool gym and even cooler group of people. Great location and super convenient. Consider checking out CrossFit Leviathan when you're in Toronto!</span></span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/02/academy-of-lions.html">Academy of Lions</a> | <a href="http://www.jesliao.com/2013/12/crossfit-metric.html">CrossFit Metric</a></span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-69054434485484793522014-06-04T15:52:00.000-07:002014-06-04T15:52:47.870-07:00CrossFit PB / CrossFit North PB<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">CrossFit PB & CrossFit North PB</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">While in San Diego, I had to visit my really good college friend's gym: CrossFit North PB and the sister gym <a href="http://pbcrossfit.com/">CrossFit PB</a> in Pacific Beach. I've actually been to CrossFit PB before, at the old location next door to the urgent care, when Greg just started and I had no clue what it was. I didn't quite join CrossFit immediately after, but the seed was planted. A lot has changed, as they're no longer in that location, they got a second location about a mile north, and their new space is quite the upgrade!</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We joined the 8am fitness class at CrossFit PB on Saturday, with Greg. This is what we did:</span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: run, 2 rounds: 5 strict pull ups, 10 push ups, 15 air squats; 2x10 good morning; bootstraps, Sampson stretch</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Strength: </span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Deadlift: 10-8-6, 4x5</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Superset with strict gymnastic movement</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="font-size: 15px; line-height: 24px;">Workout: Brenton: 5 rounds for time:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">100ft Bear Crawl</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">100ft Broad Jump, evert 5 jumps do 3 Burpees</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Since I feel like it would be biased to do a review, I'll just list a few things I noticed at CrossFit PB and CrossFit North PB: </span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>CrossFit PB:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Coaches who are good at CrossFit and compete in CrossFit. All of the coaches qualified for Regionals as an individual. This year they teamed up, and came in 6th in the very competitive SoCal Region!</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Main location. Mid-sized space on one of the main streets. Room upstairs possibly for yoga in the future.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Lots of weights in kilos and pounds</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Variety of equipment: jerk blocks, kilos, fractional plates, airdyne, ropes, mats, etc.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">A lot more class times than PB North location. Check out their <a href="http://pbcrossfit.com/content/detailed-schedule">schedule</a>.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Daily WOD blog, competition blog, trainers blog, travel WOD blog</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Street parking</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$20 drop in fee</span></span></span></li>
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CrossFit North PB:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Near the beach! and a popular coffee joint in PB. Also, almost exactly a mile away from the main location.</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">The location reminded me of a little surf shop. Though small, it has a large garage door, high ceilings, and a great vibe. It's also next door to a coffee shop and within a few blocks from the beach. They actually have surfboards stored up above.</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Chill, easy-going vibe, very homey</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Garage door, high ceilings, good use of space and well lit</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Lifting platform!</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Open gym and gymnastic classes available</span></span></li>
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Some pictures of CrossFit PB:</b></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. outside, right on Garnet ave.</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. pull up structure</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">5. changing rooms and cubbies</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. front</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">7. cool whiteboard</span><br />
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<a href="http://3.bp.blogspot.com/-1SgCEv-xAiA/U4PpB3WhbJI/AAAAAAAAXv8/BAUFfXMNdpw/s1600/D7K_2517.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-1SgCEv-xAiA/U4PpB3WhbJI/AAAAAAAAXv8/BAUFfXMNdpw/s1600/D7K_2517.JPG" height="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. higher rings & rope</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. back</span><br />
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<a href="http://3.bp.blogspot.com/-gAFhmGtzAz4/U4Posfn_IlI/AAAAAAAAXv8/gVAYxjo1UB4/s1600/D7K_2513.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-gAFhmGtzAz4/U4Posfn_IlI/AAAAAAAAXv8/gVAYxjo1UB4/s1600/D7K_2513.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. back</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. yoga room upstairs</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. view from above</span><br />
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<b style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;">Some Pictures of CrossFit North PB:</b></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">14. outside CF North PB</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjROErXvgZzlMbhad6wnFOaaHOEKmConAdZWBkwT5Nl_xsllkxrI4PqjReVDfsMqq7cJDfxopXQEQYwT0u1oOQ9F7Ja5Axa_zsM5EF8zFPCxhMMVIFP-HQwXiy7ZDLCL4_HRrGpgqanDfCe/s1600/D7K_2532.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjROErXvgZzlMbhad6wnFOaaHOEKmConAdZWBkwT5Nl_xsllkxrI4PqjReVDfsMqq7cJDfxopXQEQYwT0u1oOQ9F7Ja5Axa_zsM5EF8zFPCxhMMVIFP-HQwXiy7ZDLCL4_HRrGpgqanDfCe/s1600/D7K_2532.JPG" height="512" /></a></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">15. inside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">16. surf boards on top</span><br />
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<a href="http://4.bp.blogspot.com/-co7OswXsWII/U4PqbYEt_vI/AAAAAAAAXv8/mTV13TeYyK0/s1600/D7K_2538.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-co7OswXsWII/U4PqbYEt_vI/AAAAAAAAXv8/mTV13TeYyK0/s1600/D7K_2538.JPG" width="512" /></a></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">17. pull up structure</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">18. extra pull up structure</span><br />
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<a href="http://4.bp.blogspot.com/-TVdv6bc6z1Y/U4Pq3MNrAtI/AAAAAAAAXv8/zASyvt8JtlQ/s1600/D7K_2548.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-TVdv6bc6z1Y/U4Pq3MNrAtI/AAAAAAAAXv8/zASyvt8JtlQ/s1600/D7K_2548.JPG" width="512" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">19. weights</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">20. platform</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">21. whiteboard</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">22. Greg and I</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Enjoyed my time here and it was great to see a good friend again. Looking forward to coming back and hopefully to do a workout at the PB North location!</span></span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/05/eastgate-crossfit.html">Eastgate CrossFit</a></span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.comtag:blogger.com,1999:blog-2251482877276812312.post-74350078984587507552014-05-29T10:29:00.000-07:002014-06-04T15:54:31.164-07:00Eastgate CrossFit<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">Eastgate CrossFit / Eastgate CrossFit Barbell Club</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">I was in San Diego a few weekends ago, just for fun. After finishing remote work on Friday near UCSD in La Jolla, we decided to check out <a href="http://www.eastgatecrossfit.com/">Eastgate CrossFit</a> nearby. The deal was I could have sangrias and binge eat after working out. I'm so glad we stopped by as we had such a great time at the gym! </span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"> </span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">We joined the 5:30pm class last Friday with both owners, Robby and Patrick! During the class you have the option to do the fitness workout or the competition workout. This is what was programmed for competition:</span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Warm Up: run, inchworm, downward dog, shoulder mobility</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Strength:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Push Press: 5x5 @ 90% of 5RM</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Weighted Pull Ups: 5RM, -5%x5, -10%x5</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><span class="Apple-style-span" style="font-size: 15px; line-height: 24px;">Workout: 8 rounds for reps:</span></span></li>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">60s max calorie Row </span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">15s rest/transition</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">30s max Ring Push Ups</span></span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">15s rest/transition</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Some things I really liked here:</b></span></div>
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<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Awesome, highly knowledgable, legit coaches. I got to meet both owners, Patrick and Robby and it was clear that they know what they're talking about. I learned a few new stretches during the warm up and a couple tips on rowing. They pushed you during the workout and also made sure you were moving right. They're also friendly, easy-going, and great people to chat with.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Four different workout blogs: <a href="http://www.eastgatecrossfit.com/?cat=42">competition</a>, <a href="http://www.eastgatecrossfit.com/?cat=43">weightlifting</a>, <a href="http://www.eastgatecrossfit.com/?cat=59">fitness</a>, and <a href="http://www.eastgatecrossfit.com/?cat=45">peak performance</a></span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">High quality classes. I really liked how they don't have a million and one "coaches." They have three and the three know how to coach. During the evenings, when classes are more packed, they have two coaches for the class. On top of that, I really liked how both the owners coached the evening classes, let alone still coach classes. Also during the class, you can opt to do whatever program you're following, typically competition or fitness. You may think this can get pretty confusing during the class, but Patrick and Robby pulled it off well. People in the class moved well and Patrick and Robby made sure of that.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">CrossFit and Weightlifting gym. They are a USAW certified gym. You can have membership in CrossFit, weightlifting, or both. For CrossFit, they also offer competitive CrossFit training.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">5000sqft facility with high ceilings (and rings hung form those high ceilings!) and good use of space. It actually kind of reminds me of the layout we have at Catalyst. Weightlifting in one area, laid out on both sides, then fitness in another.</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Variety of equipment: ropes, airdyne, nice platforms, weights in kilos and pounds down to smallest increment, jerk blocks, benches, bars to do bar muscle ups, etc</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Open gym</span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">$20 drop in fee, or make a friend.</span></span></span></li>
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Some things that could use improvement:</b></span></span></div>
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<li><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">A sign. Otherwise you'll have to rely on driving towards loud music and dropping barbells</span></span></li>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">2. Outside</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">4. platforms in front to the right w/ kilo plates</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">6. platforms along both sides!!</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">8. high pull up structure near the front</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">9. 2nd half of the gym</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">10. rowers</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">11. PR boards</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">12. and one for weightlifting too</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">13. pull up structure</span><br />
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px; font-weight: 300; line-height: 24px;">14. extra space in the back and high ceilings</span><br />
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"> </span></span></div>
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<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">Really cool gym with a great, homey atmosphere and high quality coaches. Had a really good time here! I didn't read up on the gym too much beforehand but now I know they're also a weightlifting gym. I'm excited to come back and just lift heavy with Robby! Check them out!</span></span><br />
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;"><br /></span></span>
<span class="Apple-style-span"><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 24px;"><b>Nearby Gyms</b></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; font-weight: 300; line-height: 24px;">: <a href="http://www.jesliao.com/2014/06/crossfit-pb-crossfit-north-pb.html">CrossFit PB / CrossFit North PB</a></span></span></div>
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Jeshttp://www.blogger.com/profile/02206263999007040636noreply@blogger.com