We spent our Wednesday in workshop mode at CF Affliction in Davie, FL. We had a fun group, most of whom were already pretty savvy to the nutritional concepts we were laying down. (Including Captain Tom, who nodded and smiled through the entire presentation on artificial sweeteners and Stevia.) Thanks to the lunchtime crowd for asking some good questions and sending us back some good feedback!
After taking the day off from training to hit our workshop on Wednesday, we were more than ready to get back on track. And when you’re on the road, you take every opportunity you can get to eat, sleep and train as well as possible, which often means making the best of a less than ideal situation.
Since there aren’t any CrossFit gyms in the Keys (seriously!) and all we have with us in terms of weights are a couple of kettlebells, we headed up to the local “box” – Pirate Wellness Center. We called ahead, so we knew they at least had a few barbells and a squat rack… on the third floor. Yep, the first floor was the aerobic/yoga studio, second was the floor with all the exercise machines… third floor was the free weight area, with all the barbells and dumbbells. Um, does that seem weird to anyone else? Anyway, Dallas planned to OHS, and I was due for a deadlift 5×5 and some extra core stability drills.
When we arrived, however, we realized that Dallas would literally put the plates through the ceiling if he tried to do anything overhead, so he moved on to Plan B – high bar back squats and bench presses – while I stuck with my 5×5 deadlifts. We had the place to ourselves for most of the morning (hence the impromptu photo shoot with 5# dumbbells on the balcony – note my pirate socks!) until a couple of gentlemen joined us. And by “joined us”, I meant stood around and watched while discussing the merits of Red Bull versus Sugar-Free Red Bull. True story.
We skipped a met-con in favor of some skill work (I did alternating and single-leg renegade rows with 30# dumbbells, while Dallas played around with some Janda sit-ups) and then jumped in the ocean for our “cool down”. We finished off the day by wandering around Key West, checking out the sights, doing a little shopping (new board shorts – score!) and eating fresh, local seafood.
Our next stop is Fort Walton Beach, where we’re doing an 8 AM combined workshop with CF Ft. Walton Beach and Lightning CrossFit on Tuesday, May 18th. We’ve got a few spots still open (I think!), so register on our sidebar and come hang out beach-side with us!
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