CrossFit Solano

A date with the ladies of CFS

In CrossFit we often say we have a "date with the ladies" in reference to WOD'S like "Fran, Helen, Cindy, Eva, etc, etc."  But mark your calendars because you all have a real date with the ladies of Zumba.  Angela, Aimee, and Julia are hosting a fundraiser this Saturday 07/18/09 to help raise funds for the American Cancer Society.  The Event Kicks off at 0930 with the first Zumba Class.  The second Zumba Class starts at 1030 with a BBQ and Raffle to follow.  Classes are $5 and the BBQ is also $5 all proceeds will be used to help fund groundbreaking cancer research, provide up-to-date cancer information, advocate for all people to have access to screening and treatment, and offer free programs and services to improve the quality of life for people facing cancer.  Be sure to come down and support them this Saturday.  Please RSVP to jewelsrod@gmail.net OR angelaeknight@sbcglobal.net OR aimeepearsall@comcast.net and Yes there will still be 0830 and 0930 CrossFit going on this day as well

WOD FOR 071509

FRAN! She gets in my Kitchen everytime!
21,15,9 Thrusters (M#95, W#65) and Pull-Ups

A Final thought on the 2009 CF Games

 The dust has settled, the medals have been given, the spectators, athletes and vendors have all gone home and yet I still can't get what an awesome event the CF Games were out of my head.  Bryan wrote this in yesterday's comments but I wanted everybody to read how this event touched him.

"So the 2009 CrossFit games were my very first. I had an awesome time. The Games exceeded my expectations by a very large margin. I had no idea what I was in for. I attended the NorCal qualifiers and expected the Games to be a lot like that…well, they weren’t…they were about a billion times better.

First of all, the presentation was right on par. HQ did an amazing job at setting everything up. The spectator area was incredible…you could sit high up in the bleachers and take it all in, or you could get right up against the fence for an intimate view of the action.

Second, the vendors were incredible. I scored a bunch of new (free) swag and also broke the bank a little bit at the CrossFit store. No biggie though, I’ve always wanted a pukie shirt :) I cheated at the food counters as well. I had some orange chicken and a double cheeseburger. Both were absolutely delicious, but nowhere near Zone…oh well, a little cheating never hurt anybody.

Finally…last but nowhere near least…the competition. This blew me away. I was expecting to just sit by and watch a bunch of people doing WODs, and cheering for my favorite athletes, just like I do at a baseball or football game. A funny thing happened, though, I got emotionally involved in the competition. I mean, when I watch a baseball game and my favorite player hits a home run, I’m happy. I jump up and down and scream and cheer because he just did something incredible. However, I haven’t played baseball since I was ten or eleven years old, I have no idea what that athelete is actually feeling as he drives the ball out of the park. At the CrossFit Games, on the other hand, I knew what the athletes are feeling. Now, anyone who knows me knows that I am by no means a fire breather, or star athlete, and I’ve never done my WOD in front of thousands of people, but I felt the athletes’ pain as they struggled for that last rep, when they had to drop the bar cause their arms couldn’t take another push press, as they gasped for breath on the run, doing everything they could to will their legs to take just one more step. My heart sank when Jason Khalipa collapsed near the end of the run on the first day. When Annie Thorisdottir was struggling with her muscle-ups in the final event, and fell to the ground, I actually welled up with tears (good thing I had my sunglasses on so nobody could see it…). I, as well as everyone else in that crowd, felt a connection to these athletes. You could feel the energy at the end of the Women’s Chipper when Charity Vale set down her weight to rest during the lunges when she was only a few feet behind Kristan Clever, and only about fifty feet from the finish. Everyone yelled and pleaded with her not to stop. The energy was absolutely electric.

I can now see why DJ and Lo were so excited to be at the Games. I can’t wait till next year…with any luck we’ll have an athlete from our own box to cheer on…

I’m hooked. I now see why this is such a big deal. Hope to see you all there in 2010."

It should be noted that Bryan has kindly nominated Bubba (pictured Pooch) and himself as President and Vice President  of the Party Planning Commision (PPC) for CrossFit Solano at next years games (**Bryan won the title President by one vote, Budda doesn't have thumbs and could not fill out the ballot correctly)

***Rest Day*** (PAY WHAT YOU OWE)
******BIGGEST LOSER IS COMING TO A CLOSE, PARTICIPANTS PLEASE COMPLETE FINAL WEIGH INS WITH TRAINER, COMPETITION WILL BE CONCLUDED AT THE END OF THE NEXT THREE DAY WOD ROTATION AS WOD's WILL COUNT TOWARDS FINAL SCORING*****

...and The Fittest Man and Woman are...

After watching two days of treacherous WODs 2 athletes rose to the top (interviews from CrossFit Games Site ):

Miikko Salo-

"The Finnish firefighter and rescue diver completed eight WODs and emerged victorious from a field of elite international athletes."

When I found out this guy had traveled to Aromas, Ca from Finland to compete I had to stop and think- "This is crazy, people all over the WORLDare doing what we do in our box- following the programming of Greg Glassman and getting our asses handed to us day in and day out."

I am so proud of this athlete for traveling as far as he did and fighting to the end. On day one not many people knew this man, but I am sure they will be talking about him for days to come.

 

 

 

The Fittest Woman on Earth-

"Wagner had difficulty on the muscle-ups but finished nonetheless, completing the rest of the WOD in 29:34.4 and claiming the overall title with a consistent performance across the board. All told, Wagner only finished out of the top 10 in one event, proving she is truly the master of all 10 CrossFit fitness domains."

"This is a dream," Wagner said. "Last year was so awesome, but it was a different feeling than it is this year. This year is just awesome."

It was amazing watching the women compete! Hard work and training moved Tanya from #2 last year to #1 this year. I cannot express the strength, dedication and determination I saw on every womens face during their wod. Carey Kempler from CrossFit Central (third place) even did a dance after she finished her 5th wod of the day, while the men before her had crumpled to the ground.

Thank you to all of you CFSers who came out to watch the games, it was great hearing how many of your can't wait to come back next year and either watch or be a part of an affiliate team! Hopefully we talk about it so much others will follow us there.

WOD for 071309
Backsquats 3,3,3,3,3

*Plus I saw some pretty cool new warm-ups so be ready!

Day 1 of the Games; Individual Competition

It rained, it was hot, it was breezy but all in all it was perfect arena to watch those aspiring to be "the fittest people on the planet.  Coach G kicked off the games and the athletes were off and running through the hills of Aromas.   I wish everyone could be here with us to see all of the great performances.  I know that we will all come back from Aromas with a new sense of what intensity is.

According to CrossFit.com, the results as of the end of day 1(referencing the last wod of the day; 3 rounds 30 wall balls, 30 snatches):

"At the end of the night, Jason Khalipa, Tommy Hackenbruck and Blair Morrison had the top times. The overall leader is Hackenbruck, followed by Moe Kelsey and Mikko Salo.

For the women it was Carey Kepler, Sarah Dunsmore and Rebecca Voigt who crushed the WOD, with Tanya Wagner, Annie Thorisdottir and Dunsmore making up the top three overall.

The top 16 competitors now advance to the final day of competition."

Our shirts are a hit! Many CrossFits have asked where they can buy them, taken our pictures and complimented us- remember they will be for sale Monday, first come, first serve!

Brian and I were able to grab a little time with the CrossFit Vallejo folks for a brief five minutes!  They've been kind enough to let us use their tent will they have been working super long hours behind the scenes as Volunteers and Judges.  They have really made helped make the games a world class event!  Good job Ly, Phil, Justin and Crew!

WOD for 071309
"ANGIE"
100 Pull-Ups
100 Push-Ups
100 Squats
100 Sit-Ups

Welcome to the big show!

We arrived in Aromas to the sounds of yelling and cheering. They weren't for us but for the countless athlete's who were competing in the Affiliate Challenge.  What an awesome and inspiring event to watch.  Next year folks we are sending a team.  For those that don't know the Affiliate Challenge is a team workout composed of both men and women athlete's working through different tasks.  We were able to see CrossFit OneWorld, Diablo CrossFit, CrossFit Unlimited, CrossFit EastBay and a slew of other CrossFits from all over go head to head in battle.  We are all very excited to watch the individual competition which kicks off tomorrow at 0830.  I would love to say that we are going to bed early but what happens in Aromas stays in Aromas.  Here are some pictures and video from today:

WOD: You guessed it a TEAM WOD for those going to the gym, if you are in Aromas anybody up for 100 Burpees for time?

REST DAY 411

Lots of Information please read:

A large group of CFS Peeps will be headed to the games tomorrow and it will be a blast! For up to date information please click here www.crossfit.com

For those going to the games these shirts just came in... No they are not from the T-Shirt contest, that voting should start sometime late next week.  These awesome T-Shirt designs are courtesy of Steve and Suz (guy shirts; blue) and Lo (female shirts; brown).  For those going to the games $10 a piece.  Whatever is left over on Monday $20 a piece; I only have a very limited quanity so first come first serve on Monday morning.

Yes the gym will be open this weekend normal hours thanks to Jason, Meg, and Cindy so if you are in town be sure to get your WOD on.

Carl (AKA Beasty) reminds us that CrossFit is a sport and that he is one tough Bastard.  I've know him for 10 plus years and it never surprises me what a tough bugger he is.  After using his arm for a landing pad he shook it off and finished the remainder box jumps... and yes that is a post WOD beer you see in the background to remind us that rest and recovery are very important to this 'sport.'

For those going to Aromas this weekend my phone number is (707)373-2224, we will try to take a bunch of photo's to keep everybody in the loop.

WOD for 071009
"Rest" or pay what you owe. Lo cleaned the box so everything should be easy to find for everyone to help out by setting up their wod.

CrossFit Games 2009

Sometimes the right words or phrases are hard to find to describe a feeling or event.  Thankfully Lisbeth Darsh from CrossFit Watertown  has given us a Perspective "On the 2009 CrossFit Games"

The CrossFit Games are this weekend. You know that already. There’s a pit in your stomach and you’re not even competing in them. How the hell can that be? How can you be so wrapped up in an event that your stomach is churning for something you will watch starting on Friday? What is this thing we call CrossFit and what has it done to us? How do we even describe what is going on here?

We all know how to talk the CrossFit language to other CrossFitters. We are skilled in the CrossFit vernacular for people who share our world. But when faced with newcomers, most of us struggle so much in attempting to explain it. Describing CrossFit is like trying to say why you love your kids so much. Words have been written for thousands of years but no one yet has come up with the right ones to say what we feel.

It will be totally inadequate, but allow me a few words to try to describe what CrossFit is:
It’s a way of working out. It’s a sport. It’s a community. It’s a way to live your life.
It’s Heart. Soul. Love. Victory. And Loss.
It’s getting up early to do some horrible workout with others, or alone. And going to bed late some nights because you’re waiting for Lauren to post the next day’s WOD and you just have to know what it is before you shut your eyes.
It’s sprinting 400 meters again and again, even though you hate running, but you sure want to do it faster and better.
It’s learning Olympic lifts and obsessing over your clean technique, even though you’re a 15-year-old kid, or a 58-year-old grandfather, or a 25-year-old bad mofo stud.
It’s getting back on the pull-up bar, even though every muscle and bone in your body hurts and you’re shaking and you can feel lunch rising in your throat and your heart is pounding out of your chest. You can’t quit now. You can’t quit ever. You must see things through to the end, no matter how painful that might be.
It’s realizing the power of the barbell is mightier than the lure of the couch and the television. One will make you stronger, but the other will weaken your body and your brain. I do not exaggerate when I say the barbell may literally save your life. And your soul.
It’s a community that comes together to peform and witness feats of strength and stamina. A crowd that recognizes heart more than standings, and that victory must be earned or it is worthless. Cheaters will not be tolerated. Character and honor still matter here.
It’s a place that is growing faster than anyone could ever dream, propelled by heart, soul, hard work, and dedication. This CrossFit world is ours. And it’s about to become the world of so many others too. In the future, we will look back on these years with fondness, with nostalgia for the times when we were still small.
So, on Friday when the Affiliate Cup Competition starts, and on Saturday, when the individual competition starts, let us all revel in these days and these ways. Let us lift until our muscles give out, pull up until our hands are raw, and cheer until our dry, raspy throats can manage no more words. These Games – these people – deserve no less.
Heart and community. We’re about to witness huge displays of both. How lucky we are to be here.
This year’s Games are going to be fabulous for many reasons. I have goose bumps just writing about them. Hold on, CrossFit World, this is going to be a hell of a ride . .  .

WOD for 070909
"Danny"
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

 Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

CrossFit Games Checklist 2009

To help you pack:

• Spectator Pass?
• Parking pass or transportation reservations?
• Packed food and snacks?
• Sunscreen and shades?
• Dress in layers, Aromas is cold in the morning, hot (very hot) in the afternoon, and cool at dusk
•  BEER or other cold frosty beverage 
• A fresh pair of underwear (had to keep Bryan and the other little boys in mind)
• Fresh socks and shoes (Aromas can get a bit dusty so Flip-Flops at your own risk) 
• New playlist for the iPod
• Camera (I will be asking you for pictures for our Flickr account)
• CASH - there will be a lot of vendors with some cool CrossFit stuff.  You'll be very sad if you don't come prepared and they WILL sell out.
• Lots of water, I 'm bringing a Camel Pack! (should of posted this before beer but some things take priority)
• Lawn Chairs? (there is supposed to  be a Jumbo-Tron? I really don't know)
• Plan on being flexible, phones work at the site and I will have my phone on me so if you get lost you can call me.
• With fingers crossed I will have a special surprise for CFS folks going to the games to help us keep track of each other! (more details to follow)

For up to the minute details please click HERE.

I will be parking at the games, if anybody plans on taking a shuttle I will ferry your stuff to the games site in my truck.  I don't know if space will permit a CFS Command Post like we had at the qualifiers but I will  bring my pop-up tent in case.  AGAIN PLEASE BE FLEXIBLE! It will be fun and I promise watching those high octane athletes will ramp up your performance.

WOD:

"Helen"
3 Rounds for time of Run 400 m, 21 Kettlebells, 12 Pull-Ups

Giz is leaving

This up coming Sunday Giz is deploying for 77 days. Like every Tuesday, we will be barbequing at the gym, tomorrow however, we will dedicate it to Logan. I am sure all of us will miss Logan;his ability to run with us and pace us during a WOD, make us laugh when we hate the WOD, and his uncannyability to make everyone smile. Stop by tomorrow to say goodbye, bring dinner, we will supply the beer, and I believe Logan is bringing his guitar.

Maybe not Logan's most tactical picture...but you know GIZ...

This weekend are the CROSSFIT GAMES~ I am very excited to be going and seeing many of you there. For those that have never been, you are in for a treat! I know after I went to the games I hit WODs with a new found intensity and I am ready for a recharge. For those of you not going there has been a change in plans- THE GYM WILL BE OPEN FOR REGULAR HOURS FRIDAY, SATURDAY AND SUNDAY. You can thank Meghann and Jason.

WOD for 070709
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

w:105#; scale as needed.

Running

Running always brings out the moans and groans.  "Do we have to run? Can't I just stand on my head for 15 minutes instead?"  Think about when you first started CrossFit and how the warm-up lap seemed so long and now you can just breeze through it.  The dynamic Freddy C. from CrossFit OneWorld  is hosting a CrossFit Running and Endurance Certification August 23rd and 24th in Union City to help you get over your fear of running.  First of all Freddy C. is one hella of a great host and even if you hate running I guarantee you are going to have a good time.  Here are the details of the event (notice that you aren't running 25 miles or anything like that):

Start and end time: 9 am to 4 pm each day with a 1 hour lunch break.
Meals: On your own.
Other: Possible social gathering and dinner on Saturday night.
This Specialty Certification will be presented by Carl Borg.
What's your CrossFit "Helen" time? It could be better in a weekend by improving your running efficiency. Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon?
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will run less than 2.5 total miles over the weekend and spend two full days with Coach Carl Borg learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.
Carl Borg is an expert in strength and conditioning for endurance athletes. He has extensive experience in programming and in turning the mediocre performer into a great athlete. Carl  played a pivotal role in developing the CrossFit Endurance program. In the past, Carl was a competitive expert class cross country mountain bike racer along with a short course triathlete. Today  he competes in ultramarathons. He incorporated both CrossFit and CrossFit Endurance into all of his training which allowed him to complete the Angeles Crest 100 mile endurance run on an average of six total training hours per week prior to the race.

CrossFit Endurance - Why POSE? from CrossFit Newcastle on Vimeo.

WOD for 070609:
It's supposed to be a rest day, you can make up one of the WOD'S from last week or we will have something special planned (Surprise WOD from the Deck of magical CrossFit Cards)

Getting Back On Track

Alright the BBQ's are over, the beer cans have been crushed, the chips and salsa are all eaten, my ears are still ringing from the fireworks but its time to get back to training.  Having the last two days off has left me itching to pick some weight up and throw it around but I guess I will have to wait until Monday.  I think when we get home Lo and I are going to do today's WOD just to sweat out the weekend.  It's sick I really miss the atmosphere around the gym when we are on the road and I'm looking forward to seeing all your sweaty, uh, er, smiling faces come Monday. Until then:

WOD 070509:
"GRIFF"
RUN 800 M Forward
RUN 400 M Backward
RUN 800 M Forward
RUN 400 M Backward
***if you are having serious CrossFit withdraws you can go down to the gym to keep your times consistant, mind you no trainers are going to be there but you can pretend we are there to motivate you***
WE MISS EVERYBODY JUST HANGING AROUND