CrossFit Solano

Let's Go CFS!!!

The WOD for 05/18/12

4Rounds for time: 100` bear crawl, 20 box jumps 24/20, 40 situps, 20 hamd release pushups

Team CFS prepares for tomorrow with a little hotel WOD!
We are immensely proud of all of you.  You've all worked your asses off to get here and it's been a great journey.  Everyone of you are a strong and talented athlete.  When you walk out onto the field this weekend savor that moment. Enjoy the satisfaction of knowing what it took to get there...the double days, the extra work, the eating clean, learning how to grind through the mental and physical fatigue.  Then buckle down, lock it up and do work. Take it one WOD at a time, one heat assignment at a time. Stay focused. Work as a team. Remain cohesive and act like Champions. Be confident in knowing that you are ready. Leave Nothing to doubt. Leave Nothing in the tank. Leave Nothing for those who've doubted you. Your moment is now! Seize it and know that you are ready! We are all proud of our underdogs, now go kick some ass!

***Remember the Gym is closed Saturday 05/19/12*** Come Cheer on your fellow CFS Athlete's at the CrossFit Regionals in San Jose.

Regional HOURS.

Lo

CrossFit Athlete, Affiliate Co-Owner, CrossFit Coach, Mother.
CrossFit Experience: 4 years 

Thank you DC, with 3labsmedia, for putting this together! Get pumped everyone! Athletes are all leaving tomorrow for check-in at 2:30pm. To those of you who have made reservations and bought tickets, we CAN'T WAIT to see you in San Jose. To those that can't make it, please feel free to leave a comment with some encouraging words. We'll try to keep you all posted on the events and how everyone is doing via Facebook.

WOD for 05/17/2012
5RFT
25 yard Handstand Walk
50 squats

**SPECIAL NOTE. Just a reminder and FYI, your coaches are competing this weekend. Owners and other coaches are heading down to help out. Sampson is staying back on Friday to keep the gym OPEN. Please keep this in mind. He is going to be COACHING ALONE IN THE MORNING AND AFTERNOON. Things will try to go as smoothly as possibly, but there may be hiccups. There are so many of you and only one of him. Please be patient. Thank you Sampson for helping  out.

Friday, 5/18 OPEN
Saturday, 5/19 CLOSED
Sunday, 5/20 OPEN 

FRIDAY:

Opening Ceremony

• 9:00 Opening Ceremony
• 9:15 Athletes led onto field and will remain on field, call for audience to rise
• 9:20 Presentation of Colors
• 9:25 National Anthem
• 9:32 Athletes exit back through competition tent (reverse order)
• 9:35-9:45 Judges and athletes assemble for Heat 1
• 9:59:57 3-2-1 Go
• 10:00 Heat 1 begins

 

Remainder of the TEAM

CrossFit Athlete, CrossFit Coach. CrossFit Experience: 3 years.
Competing in Events: 1-2-4-5-6 

CrossFit Athlete, United States Air Force. CrossFit Experience: 10 months
Competing in Events: 2-3-5-6 

Found by Matty:

The moments immediately after training are some of the most powerful moments you have as an athlete.  Not for nutrition or mobility, but to practice self talk that will have immediate and huge effects on your performance.  

  When "time" is called, do you immediately second guess your effort?  Do you think about how hard that was and focus on how awful you feel?  Do you think about how you could have gone faster or regret breaking up that last set?  If so, you are undermining your training and creating a self-fulfilling prophecy of continued struggle and failure.  

Instead, after your next hard training session take one minute with our own thoughts and reinforce how happy you are with the effort you gave.  Reinforce how pleased you are with finishing strong and not breaking up the last set.  Tell yourself you like "this" feeling.  Convince yourself that you like the feeling of lying on the floor with battery acid pumping through your lungs. 

As you practice this positive self talk you are creating a different kind of self-fulfilling prophecy.  One of success, max effort and determination.  Practice this consistently for a week and watch your performance and effort jump up a level.

WOD for 05/16/12
Rest, pay what you owe, practice what you suck at.

Endurance WOD:
"Tosh"
3RFT
row 250m, 500m, 750m; rest between each row however long it too you to row that specific amount of meters. Doing 250/500/750 equals one round.
*If running: 200m, 400m, 600m 

Teammates

CrossFit Athlete, Jamba Juice Employee, Student. CrossFit Experience: 14 months
Competing in Events: 1-4-5

CrossFit Athlete, FireFighter/Paramedic. CrossFit Experience: 8 months
Competing in Events: 1-4-5

REMINDER: CFS IS CLOSED SATURDAY, MAY 19.

Regionals shirts will be available for purchase tomorrow starting at 10am. If you reserved a size back on 4/1 via Facebook; look for a bag with your name on it. The rest will be sold on a first come, first serve basis. CASH ONLY, $20.

WOD FOR 05/15/12
"Hanging Out"
 30 Rope Climbs for time.

Wear long socks, pants and/or a sleeve.

Drum roll please...

Introducing CrossFit Solano's Regional Team Athlete:

Amber.

CrossFit Athlete, CrossFit Coach and Mother. CrossFit experience: 2 years.
Competing in Events: 2-4-5-6 

Emily.

CrossFit Athlete, Nurse, United States Air Force. CrossFit experience: 18 months.
Competing in Events: 1-2-3-5-6 

WOD for 05/14/2012
"Helen"
3RFT:
400m run
21 kettlebells 53/35
12 pull-ups 

Many Congrats are in order!!

Congratulations to Katie, "Tasha" (Tossah) and Monica for participating in this weekends COPS 5k run.

Congratulations and many thanks to Lori, Glenn, Kenny and John for participating in the Unity Tour. The Challenge Tour (250miles) came to a close today landing them in D.C.

And lastly, presenting Mr. and Mrs. Pena! Today Laura and Michael tied the knot! Congratulations guys! 

And not to be forgotten. TOMORROW IS MOTHER'S DAY!

I'd like to take a moment to applaud all you moms. Thank you for bringing your children to CFS. Thank you for sharing them with us, but more importantly for showing them now a few things: 1) Their health is important. 2) No matter how intimidating something may seem, if you try, you will succeed. 3) You will not quit, no matter the task. 4) Not everything comes easy, but when you practice, you get better. I could go on and on with my list, but I just wanted to point out that you are all excellent role models and while "thank you's" and "good job mom" may not come often, they are thought by your peers.

Happy Mother's Day!

WOD for 05/13/12
Partner WOD:
Total Reps:
3min stones
3min double unders
3min toes to bar
3min burpees
3min stone

*only one person works at a time.
*clock keeps running.
*you pick your own weight for the stone. 

No Team WOD tomorrow, but there will be one on SUNDAY!

I know Saturday's are usually TEAM WODs, but tomorrow is a rest day, so sleep in (if you have nothing to make up) and show up Sunday for a Mother's Day Team WOD! Maybe you'll be extra nice and take your mom to Cast Iron, or another local eatery, for brunch after!

Here is Dan Bailey's "Diane" performance at this weekends Regionals. GET PUMPED PEOPLE! YOU'RE ABOUT TO SEE SOME CRAZY SH*T AND AMAZING ATHLETES NEXT WEEKEND! Want to watch the Regionals going on this weekend? Tune into ESPN.

WOD for 05/12/12

Rest, pay what you owe, practice what you suck at or come cheer on the CrossFit Solano Regionals Team while they practice at 0800.

Welcome On-Rampers

Welcome the newest group of On-Rampers!  They had the pleasure of meeting "Jackie" tonight as their send off from the On-Ramp program into main class.  Make sure when you see them you tell them how much you all love Jackie and talk about your CrossFit Experience.

WOD for 05/11/12

3 Rounds for time of:
200 Meter Run
7 Muscle Ups (28 Pull-Ups/28 Push-Ups)
200 Meter Run
7 Wall Climbs
200 Meter Run
7 Pistols