GYM: CrossFit 450 (South Bend IN)

First, go back and read this post about the South Bend IN Police gym. Then come back and join this current post.....See you in a couple of minutes.

CrossFit 450 (read as "CrossFit for Five-Oh") is for police officers of SBPD only. However, their website is open to all. To visit their website, click here.

They have a great website when it comes to CrossFit Mainsite Programming scaling options. (CF mainsite programming is the "workout of the day" posted on www.crossfit.com.) CrossFit 450's workout options are better than the actual mainsite!! Why? Because they offer all the scaling options right there. Brand X is an online forum that shows one interpretation of scaling/adjusting/substitution options. However, CrossFit 450 posts the mainsite workouts WITH the Brand X scaling options right there.

CrossFit 450 also posts an alternate WOD that usually includes some sort of strength portion and a metabolic conditioning portion. I've heard that some of the guys and gals at South Bend PD prefer the alternate option to the mainsite WODs.

Other links they provide go to sites that focus on Parkour, Nutrition, Mobility, and Fitness Journaling.

It's a one-stop shop for their officers!

Again, I congratulate Chief Boykins, SGT Bagarus, and all those at SBPD for making this happen. It's a huge accomplishment that has the potential to make a real difference in the future!

GYM and EVENT: CrossFit Darien (IL)

Another CrossFit affiliate gym is opening its doors next month. This time it's CrossFit Darien (Lemont and Plainfield Roads, at the city lines of Darien/Woodridge, Illinois). Their website is still in its infancy. I have traded a few emails with one of their trainers, who I've never met before. I'm really interested in hearing their philosophy on programming! With so many interpretations and expressions of "CrossFit," all CF gyms are NOT alike. Sure they all have some basic ideals and commonalities, but one of the beauties of CF is the creativity and ingenuity!!

The grand opening event is: Wednesday, September 1st, at 7pm. I found a Facebook "event" here.

Yet again I make the following disclaimer: I have no ties to this business venture. I merely enjoy sitting back and watching more and more functional fitness clubs open up and spread the good word.

READ: "Six Reasons for a Strength/Skill Bias"

READ: "Six Reasons for a Strength/Skill Bias" by Mark Reinke, founder, TriCities CrossFit (St Charles, IL).

Mark's gym (at his old location) was the first CrossFit affiliate gym I visited. That was back in February of 2008. His programming philosophy has matured into a two-phase daily workout - Strength/Skill followed by Conditioning. This methodology has been really catching on in the CF community. If you are looking for a Strength/Skill Bias program, scroll through the TCCF WODs and see if it tickles you.

GYM: ZombieFit

Thanks to Dan E for turning us onto ZombieFit.

There is a group of us (albeit a small one!) that has discussed adding a few SIMPLE parkour moves to our list of abilities and skills to develop. We can start with jumps, both up and down. That's simple enough for now.

Click on the above ZombieFit link and check out how they are incorporating free-running and parkour with functional fitness. Pretty cool. And to think they're right here in the area!!

TRAINER: Mike Barwis, Univ of Michigan

This is Mike Barwis. He is the strength and conditioning coach for the University of Michigan.

Listen to his answer to the question: In the grand scheme of things, how different is your training program than other programs around the country?

This is the sort of enthusiasm and passion you want from a S&C coach!! He has a real method and philosophy. You can tell he believes in it.

Thanks to Steve W for sending us this video.

GYM: South Bend Indiana Police gym

The South Bend Police Department (Indiana) has been taking huge strides in the physical fitness arena.

I've been in fairly regular contact with SGT Doug Bagarus (blue jeans) over the last year. He just left SWAT in 2009 after a 26-yr assignment to the team! He's been pushing for a more structured fitness program at the PD since the mid-1980's. He believes that functional lifting and bodyweight workouts (such as CrossFit) add to the overall health and safety of Police Officers....and that these programs will be the norm in ten years. Here's an excerpt from one of his emails:

• The equipment that you see is pretty much everything we need to get Crossfit WOD's in, short of rowers. If you will notice the pullup bars (these are similar to what is offered commercially), they were donated (material, labor, and delivery) through Lock Joint Tube, a local steel supplier and fabricator. I obtained these as my first piece of equipment, knowing it would help put some pressure on the administration in regards to getting functional lifting at the department. Our Police Chief is "pro fitness" and it was not too hard to sell the concept. As soon as he allowed me to have the room, I hit the ground running and obtained more equipment. I purchased some of the equipment myself, but was reimbursed without a problem. I am working on getting 3 rowers, and we should be set. The kettlebell and wallball inventory will hopefully grow in the short term. I am currently working on my club affiliation application to Crossfit and have a contract in-hand. When we obtain the affiliate status, I'll schedule an orientation and demo for the department, with further plans of 1 or 2 classes per day. The class situation will of course depend on my job situation in ******* [assignment]. I would like to add a TV monitor in the room so those wishing to do P90X can do so too. I won't discriminate, just want everyone to WO and get fit. Your Prison Workouts are also in the room in our reference material for those wishing to do so.
  

As Doug writes above, there has been some serious buy-in there. Read this testimonial from one of their Police Officers. It's a tale told time and time again:

• I stumbled across Crossfit nearly two years ago while doing research for P90X. When I first went to the website it was somewhat confusing and intimidating. I dabbled in some of the workouts but wasn't consistent. I soon found myself watching tons of the free demonstration videos and workouts. Coach Glassman's candor and flat out "this is the way it is" attitude about his system also helped to convince me that Crossfit is the most effective GPP program in existence. I could listen to him talk for hours. Helping matters were studies done by the Canadian military and now our own USMC, Special Forces, and Army integrating Crossfit (by name) workouts into their military readiness programs. I'm sold. Not to mention the workouts really kick your a$$. In my opinion and many others' opinions, Crossfit has the ability to keep police officers in "my life is on the line" shape and to allow them to match and beat their adversaries on the streets. -- CPL Kelly Waite #2091, SBPD

The SBPD serves as an example of what is needed in all LE agencies: a committed department head, a motivated trainer, and officers who recognize that physical fitness and health is an important aspect of this lifestyle and career.

Best wishes to Chief Darryl Boykins, SGT Doug Bagarus, and the rest of the 260 Police Officers at SBPD!! Thanks for taking the time to share your story with us.

GYM: CrossFit Amplify (Lisle, IL)

Can you believe it? Twenty-six CrossFit gyms in Illinois. Yes, that's 26. And to think there were only three in operation two years ago! The lastest to gain official CrossFit affiliation:

CrossFit Amplify in about to open its doors in Lisle, Illinois....near IL-53 and Maple Ave. These are the same guys who were hosting workouts in the park in Woodridge over the summer of 2009. I'm looking forward to getting out to their new gym as soon as it opens!

I frequently talk to small business owners within all sorts of industries. It's just my curiosity that pushes me to learn how entrepreneurs and managers either embrace or completely avoid risk. Some business owners are fantastically optimistic, while others are paralyzed by fear. I've recently witnessed established storefront boutiques' and shops' sales dwindle and close-up right before my eyes. Current economic climate is not very welcoming right now to entrepreneurs....or is it quite perfect?

Here we have a couple of men at CrossFit Amplify who expand their small fitness business. Some of you probably read this and ask, "Why in the world would anyone would open such a seemingly luxury service in these times? It's bound to fail." Well I can even further complicate the issue for you...their services and membership fees are significantly HIGHER than most of their competition! So what figures? Why does CrossFit thrive and big-name health clubs struggle?

CrossFit gyms make no claims about being the cheapest or most financially inexpensive option out there. They are the most Valuable option. Value is hard to find. It's a balance between cost and what is actually provided. And what is provided is virtually impossible to find elsewhere among their competitors' clubs: Community, Motivation, and Knowledge. Trainers and members alike take active roles in each other's search and pursuit for excellence. Working out in a CF gym is a unique experience drenched in competition and encouragement. I challenge you to find it elsewhere. It's almost an incidental monopoly on functional fitness.

That is why opening a CrossFit gym in this economy works. Because CrossFit works.

I make absolutely NO money or receive NO compensation for speaking highly about CrossFit gyms (or CF Amplify specifically). I take no stake in the prizes of their success. I do however find great satisfaction in seeing my readers find new ways to reach personal goals of excellence. And CrossFit can help you achieve it!

GYM: Kettlebell Athletics

Kettlebell Athletics (KBA) is a gym based in Philadelphia, PA. Like many kettlebelling websites/gyms, there is drive to make money. Nothing different here. However, there are also some really good videos the trainer posts to the blog. They might be hard to find, but stick with it. Browse around the site and click through previous posts to find those nuggets of gold in the ore!

Thanks to friend Dan E for introducing us to the KBA site.

GYM: Nick's garage gym equipment

I asked Nick to send some photos of his growing garage set up. As you can see, there isn't much there...or is there actually a whole lot?

The heavy bag on the left is a seabag filled with 83# of wood pellets (I call most every heavy bag a "sandbag" whether it contains sand or not, and abbreviate it "SB"). The ruck on the right holds another SB, this one 40# for hikes, stairs, hills, and step-ups. The tire is for flips and jumps. The sledgehammer is for striking the tire (awesome core plyometric). And of course no functional home gym is complete without a kettlebell and a pair of hex dumbbells. Not pictured is the pullup bar contraption mounted to the ceiling.

So his gym consists of:

• truck tire
• sledgehammer
• pair of dumbbells
• 35# kettlebell
• 83# SB
• 40# SB, and pack
• pullup bar

Nick's actually got enough equipment to stress each of the seven primary movement patterns and more. Anyone who participates in a functional fitness program will look at the above photo and tell themselves, "Man, that's a pretty sweet setup. It's got everything I need." Anyone who attends the local health club argues, "What about an elliptical trainer, a leg press sled, or a curl bar? This dude must be crazy." How different the mindsets are....

There is group of our SWAT guys who have been doing a lot of SB training lately (Nick included). They are still learning a lot of new movements with their 40# and 80# SBs. They're big into SB get-ups, Zercher Squats, and clean-and-presses. I'm on their informal email list, so I get updated on their workouts and performances. As I get more photos and testimony from them, I will post.

Thanks Nick for sharing your gym with us.

GYM VISIT: CrossFit Phoenix (Arizona)

I visited CrossFit Phoenix (XFITPHX.com) in Arizona last week. It's owned and operated by two Phoenix firefighters, who graciously accepted me from "the other side of the house." I dropped in for a Saturday WO....and anxiously watched as the trainer penned the day's WO on the whiteboard. I couldn't believe it! It was the Lumberjack 20. Even though I had done it only 6 days before, I did it again.

The girls at XFIT PHX are very serious about their training. With all the required space for this WO, our group had to split into two heats. I was in the second heat, and was the only man. I struggled to keep pace with the women....who absolutely killed the Lumberjack 20! I came to learn the programming there is done with a "strength bias"...meaning that most daily workouts begin with a strength-building component before any MetCon. It shows.

I wish I could have hooked up with XFIT PHX earlier in my trip. I would have loved to jump in on another WO at their facility. Next time.

Also, I went on a couple of hikes/runs/climbs in Arizona. I'm the one in a brown shirt following close behind my friend Bud (white long sleeve). Bud is a few months shy of 60 years old, but he's fitter than most half his age. He's a former marathoner, and now spends considerable time hiking. As most of you already know, I'm an avid stairclimber...which has really helped on these hikes. My brother snapped this photo of Bud and me at Pinnacle Peak Park in Scottsdale, AZ. One my other favorite hikes in the Phoenix area is Camelback Mountain's Echo Canyon trail. (and for the record, I wore my Vibram FiveFinger shoes on all hikes.)

ATTITUDE: CrossFit Silverback (TX)

CrossFit Silverback in Texas puts it quite well in their mission statement.

To create a “Fitness Ministry”; a safe and professional environment that leads others to fully realize their potential through intensive and dedicated physical training with like minded athletes and personalized coaching.

We Believe:

1. Health is not a relative term: Our creator gifted us three treasures; our bodies, minds and souls and to misuse, abuse, or neglect any one of these diminishes them all .
2. We take responsibility for creating our own expectations and results: Society engineers all risk and challenge out of our lives and constantly markets a body and lifestyle image that only their latest pill or product can make possible. There is nothing a person can buy or eat that will replace a wasted life.
3. Results are directly proportional to focused effort: Coaches and trainers will give every effort to create the opportunities of excellence; the athletes must apply themselves with equal dedication to fully realize their potential.
4. All leadership is by example: We acknowledge all of our words and deeds impact others. Our actions must to empower or inspire others and never disappoint or discourage.
5. Listening is the greatest skill: It is impossible to lead someone anywhere unless you understand where they have been and where they want to go.
6. We are all athletes: no matter what our current physical condition:The human body is designed to run, hunt and fight and make more little hunter warriors. The training needs of an Olympian and grandparent differ by degree not kind.

I refuse to tiptoe through life, just to arrive safely at death.

Something we can all adopt in our attitude toward training.... and living.

Visit to CF Suffolk (NY)

While recently vacationing in New York, there was absolutely NO WAY I'd miss meeting up with old friend George Demetriou and his wife Lisa at their gym. He's the owner and a trainer at Spartan Performance - CrossFit Suffolk on Long Island. I post links to George's articles quite often...probably because he's so passionate about training -- both general physical preparation (CrossFit) AND fighting skills (martial arts).

So I walk into the gym and immediately check out the whiteboard to see what the day's workout was. I knew days before it would likely be something ultra-challenging....probably including one of my goats. And I was right. It was called "Annie," which includes double-unders (DUs). A DU is done while jumping rope, by causing the rope to pass under your feet twice before the next jump. I could have done what I usually do for the Annie workout: substitute 4xs the number of single jumps, **or** man-up and fight through the DUs no matter how ugly. Having only strung together a maximum of five DUs at one time in my past, completing sets of 50, 40, 30, 20, and 10 (with matching number of situps in between) was a super challenge.

I limped through it as RXed...but the real victory was the mental one of facing those daunting DUs. It's amazing what one can accomplish with encouragement. I actually strung together eleven (11) DUs at one point, and six or seven became quite commonplace during the WO.

George and Lisa: besides lunch and the t-shirts, thanks for your continued motivation and inspiration....and oh yeah, for the opportunity and encouragement to face those nasty DUs!! I chalk that victory up to you!!

THE HARD ROUTINE: Day 7, Workout Program Ideas

Day Seven.

So, how is everyone progressing? With a week down, I hope a groove has been greased.

Things are moving along quite well on my end. My diet has been clean (but maybe still too much volume). My activity is great. Our pantry is relatively void of the stuff we're avoiding, and the fridge is packed with the healthy stuff. Our meals have been looking a lot like a caveman's dinner: animals and veggies. I've been craving sweets late at night, but staying strong!!!

REGARDING PHYSICAL ACTIVITY DURING THE HARD ROUTINE: A couple requests have come in about help designing or following a more STRUCTURED workout program. Start flooding your brain with some of these ideas. Most of these sites list some sort of a free daily workout.

Village of Westmont IL - "Fit For Duty" Program. http://wpdfitforduty.blogspot.com with two daily versions:

• Daily Workout
• Healthy Focus Workout (beginners)

CrossFit Brand X scaled workouts. Brand X takes the otherwise intimidating daily CrossFit WOD and adjusts (or "scales") it into several ability levels, as well as adjustments for lack of required equipment.

• Buttercups (easiest)
• Puppies
• Pack
• The Porch
• Big Dawgs (most difficult)

Monkey Bar Gym. Monkey Bar Gym is also a good resource that lists some daily scaled workouts:

• MonkeyBar Gym
• Athlete Workout
• Travel Workout
• Weight Loss Workout

Prison Workouts continue to be a favorite. PWO1 uses nothing more than floor space and a pullup bar. PWO2 adds a single kettlebell. I'd guess there are no fewer than twenty doing the PWOs during The Hard Routine.

We can go on and on about each of these. For now....browse to see various formats and watch a lot of VIDEO!

Gym: Military Athlete

I haven't profiled a gym or website in a while. Here is one I've had in the hopper for some time.

Military Athlete. (I linked to their Frequently Asked Questions. Inspiring read.) It's a branch off of Mountain Athlete. Military Athlete is a VERY intimidating program. It's designed for the military and law enforcement special operations teams. I really like the motto:

MILITARY ATHLETICISM = STRONG. SWIFT. DURABLE.

All I know of this gym and developer is what I've been able to research online. What I like most about developer Rob Shaul is his candid approach. I've emailed with him, and he has been a real help. He clearly acknowledges those who have mentored him and helped him along the way. He assumes little ownership of the product...in a way that is humble and confident. His intentions appear to be as transparent as possible.

His program is very similar to others out there in the functional fitness field. He posts workouts that have a longer duration than what some CFters might be used to. He believes heavily in program periodization, rather than completely randomized workouts. (That's a good thing.) He also has assembled a paper on "Range Fitness" that incorporated firearms skills into workouts, and fitness into firearms training. It's not posted on his website, but available through Rob himself. (If I personally know you, Rob has allowed me to distribute his Range Fitness paper.)

For those of you readers in the LE/Mil SpecOps field, I encourage you to browse Military Athlete. There is much to be learned from the material contained within.

And to Rob S: thanks for your effort to the community that has benefited so much.

outdoor workouts in Woodridge

There's a group of folks doing some FREE outdoor workouts in Woodridge's Castaldo Park. These functional fitness workouts are heavily based off CrossFit's methods and movements.

The group called Amplify Fitness is led by Anthony G and Mike V. They are both CrossFit Level 1 trainers. I don't know Anthony, but I've met Mike a few times at various fitness events and competitions.

Workouts are every TUESDAY at 6:30PM, at the park near 71st St and IL-53. I've been told these workouts will last through September. If you are interested, email Anthony at anthony@amplifyfitness.com.

Monkey Bar Gymnasium

I continue to promote functional fitness facilities, wherever they may be....  The Monkey Bar Gym originated in 2000 in Madison, Wisconsin. MBG prides itself on using an absolute minimum of equipment, instead relying on the natural movements of the human body. Here is a quote from their site:

The MBG focuses on intuitive, skill-based movements that do not require any machines and can be performed anywhere, inside or outside a gym. The staff of the Monkey Bar Gym trains members to rely on their instincts for the basics of movements to train. These basic movements include; running, jumping, crawling, climbing, rolling and reacting.

Chances are that MBG is not geographically near you. But I still make mention of it because of their website and unique workout formats.  For the past few weeks, I have toyed with their "30/30 workout." The 30/30 is simple: set a timer for 30 seconds, and alternate work and rest periods for a set amount of total time.  I have been picking some exercises and incorporating them into this format.  I've picked 24 minutes as my total time. For each of three 8-minute phases, I pick two exercises that I alternate between. (Ex: 30 sec of Ex1, 30 sec rest, 30 sec of Ex2, 30 sec rest, etc....)  Here are some of the pairings I've found to compliment each other nicely:

• sandbag squats & KB swings
  
• semi tire flips & sledgehammer strikes
  
• ring rows & KB presses
  
• wallball shots & sumo deadlift high pulls
  
• deadlifts & MB chest passes
  
• plyo pushups & walking lunges
  

You get the idea.  If you think 30 seconds of rest is too long, just try it first.  I'd swear the rest periods get shorter as the clock ticks away.  Another MBG format allows for a 40/20.  These are all similar to the Tabata method of 20/10.   The rest periods allow the participant to work within a super high intensity for a very short duration....just the thing for that anaerobic training I keep praising.

Click on the "Workouts" tab on the Monkey Bar Gym's website.  I'm sure you'll find a few workouts that will pique your interest.

New Gym: CrossFit DuPage

I find great satisfaction in announcing the opening of new area CrossFit gyms.  For me, it legitimizes a system I have believed in and seen results from.  In times of troubled economics, you wouldn't think the fitness industry is one to jump into as a businessman.  However, from what I've heard and read, it's the exact opposite!  More folks workout when they lose their jobs or have their work hours cut. Hmmm..

A few weeks ago, CrossFit DuPage began business. They opened up inside a mixed martial arts studio in Lombard, Illinois.  (The industries of functional fitness blend well with both MMA and gymnastics.  We tend to see a lot of functional fitness studios within those arenas.) CrossFit DuPage's motto is "Waging a Guerrilla War on Weakness." That's fitting....as any CrossFitter knows how quickly one can find their weakness.  And more importantly, how quickly that weakness can be addressed through proper programming and scheduling!

If you've never worked out at a CF affiliate gym, you must. It's an energizing atmosphere. It's hard to go wrong by taking a fundamental or foundational class to learn and/or refine your skills....among like-minded folk.

I've only talked to the proprietor Nate on the telephone. I'm going to meet him in person at his new gym this week.  We've already discussed having his gym host this year's Police Week Memorial Workout!!  Get ready for it. The week of May 10th-16th is approaching.

Gym: "The Cage"

Here's a photo of the Oak Brook (IL) Police Department gym.  At first glance it looks pretty rudimentary. But if you learned it didn't even exist 4 weeks ago, it's come a long way!

The department has a brand new voluntary physical fitness program.  The program members affectionately refer to their new workout space as "The Cage." It's a very fitting name. The wire grate "walls" are still up from when this area was used to secure cars and other large items for evidence processing.  When the weather turns nice, the overhead door opens into a parking area. 

The program is still acquiring equipment and more floor space. For now, they make the best out of a dip tower, kettlebells, a truck tire, medicine balls, gymnastics rings, plyo boxes, dumbbells, and an Oly weight set.  In theme with other functional fitness gyms, a whiteboard posts workouts, scores, and times. Department members have reached into their own pockets to pay for various pieces of equipment. 

The department fitness committee members are open to lots of new ideas especially within the field of "functional fitness." These officers are setting the bar high for other police agencies. Their original program has the structure to be used as a template for others to follow. It includes periodic benchmark testing, goals and objectives, and encourages mass participation.  

I look forward to seeing the future at The Cage.

Failure?

The following is from John E, proprietor of CrossFit Will County.  His gym's motto is fittingly: Embrace the Suck.

And now, a brief rant on the topic of failure, as it pertains to CrossFit.  As an admitted PR (personal record) whore, I have been paralyzed by the fear of repeating a WOD.  Partly because I've already experienced it, and I know what dark places it may take me to.  But mostly by a fear of failing.  Afraid of falling short of a previous time or weight.  If you've never experienced this then I hope you never do, but it is something I've struggled with and only recently come to terms with.  My change in mindset occurred upon the realization of a few things that I hope you'll find helpful:

1. You'll learn quite a bit more from your failures than you will from your successes, particularly the easy ones.  Technique, recovery, and pacing are a few things that come to mind. 
   
2. We all crossfit because we want to get fitter, physically and mentally.  So get fitter.  If your max deadlift was 375# a month ago, and you fall an inch short of locking out 380# today, believe you me, you got fitter.  It may go down in your journal as a failed rep, but this is in no way indicative of backsliding fitness.
   
3. Sometimes it just isn't your day.  Occasionally, the demands of life will dictate that recovery is less than optimal.  Work, kids, the neighbor's dog howling at the moon at all hours, you know where I'm coming from.
   
4. CrossFit is a lifelong journey and, at the ripe old age of 34, I reckon I've got a good few years left.  So I will get that 3:00 "Fran."  Not as soon as I'd like, but someday.  You hear me Fran?
   
5. CrossFit is supposed to be fun.  Try not to lose sight of that.  I still contend that if you're not a little nervous before your workout, you're not going hard enough.  But these days I try to smile to myself, maybe giggle a little.  Grown men do occasionally giggle, right?
   
6. Ultimately, if you are afraid to fail, you are afraid to succeed.  Draw your own conclusions.

So how's this new attitude I've wrapped my brain around working out?  I look forward to and enjoy my training more than I ever have.  Can't put a price on that.  And the PRs I so love?  They just keep coming.  End of rant.

John's words ring very true for me. And after some recent discussion, they ring true for some of you too.  I frequently feel than anxiousness in my belly in those moments before I hit the "start" button on my timer. I worry not only about how much this will suck, but doubting whether I'll hit that new PR, or do worse than last time. I also battle the discouragement of a bad day...poor sleep, bad diet, or some mystery.  But then I read something like John's rant and remind myself that small "slips" in progress might not even be slips.  The big picture is filled with performance increases...and I do see them.

Gym: Three Rivers CrossFit (Pittsburgh PA)

I had the pleasure to participate in a workout at Three Rivers CrossFit in Pittsburgh, Pennsylvania, this week.  Trainer and proprietor John S was a gracious host while I was on a quick trip out of town.  He's a USMC Captain with a laundry list of physical fitness qualifications and certifications. And the fun stuff: he's a Highland Games competitor.  

"3RCF" functions out of a workshop within an indoor soccer facility.  They have the typical whiteboard setup, but with a nice change.....they have some serious fire-breather scores on it!!  3RCF has more than a few members who post some wicked times and round counts.  It even sounds like some of them will be trying their stuff at the CF Games Mid-Atlantic Regional Qualifier. 

It's always a blast to train with new guys and gals. I wish I would have hooked up with 3RCF earlier on the previous trips I took to Pittsburgh to see some family.  Thanks John for your hospitality. (I wouldn't expect less from a fellow CFter.)