CrossFit Solano

Happy Halloween

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Originally uploaded by Crossfit Solano

Rest Day

This Halloween picture was taken from the CrossFit main site, www.crossfit.com. Incase you were wondering where we come up with our WODs, the main site is the place to go. You can find everything there from CF Affiliates to videos of these amazing work outs. It also has a link to a CF Discussion Board where you can post your work out logs, chat with fellow athletes and ask any fitness and nutrition question you can think of.

Meg Demonstrates Raw Power

Meg Demonstrates Raw Power
Originally uploaded by Crossfit Solano

Today's WOD and Quote of the Day "No Pain No Gain"
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Okay, Okay so I could go on and on about how what a good job everyone did today and how everyone had personal bests but the standout performance was from Meg who ripped her hand open at the 85th pull-up, looked at me, shrugged her shoulders and said "I guess No pain, no Gain right." She then completed the pull-ups and ran through the rest of the WOD. ANGIE was a bad, bad girl and left us all exhausted and laying on the floor. Rest day or pay if you owe day tomorrow.

Super Dapo!

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Originally uploaded by Crossfit Solano

It's a bird, it's a plane, no it's Super Dapo! Dapo performs the burpee/pull-up workout from the other day.  We call him Super Dapo because he can walk in cold off the street, barely a warm-up and knock out a killer time on the WOD.

Giant Weights Take Over Local Gym!

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Originally uploaded by Crossfit Solano

I don't know what these two are smiling about, the weights this week really felt that big and that damn heavy! Two days of Olympic Lifts and I'm almost welcoming back the pull-up bar... almost! Todays WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Get Some!

MISSING PERSON!

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Originally uploaded by Crossfit Solano

ATTENTION ATTENTION if you have seen this man please have him report immediately to CFS for a WOD! Eric has kindly volunteered to punish, I mean run CFS trainers through the new Marine Corp Physical Fitness Combat Test. We can't wait to try the Marine Corp WOD but we gotta get this man to the gym!

Resting and Recovering

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Originally uploaded by Crossfit Solano

Seriously thanks coach for rest days! Here Jeannette demonstrates the proper recovery position once the WOD is completed. If you aren't sucking wind and wanting to crawl into a little ball on the floor you have to ask yourself "did I really give it my all?" As always with any CFS workout safety is paramount and 'Liberty' keeps a close eye on Jeannette's vitals. Congratulations goes out to T.GILES for coming out and giving an outstanding performance on her first ever Crossfit workout!

Oh Yeah

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Originally uploaded by Crossfit Solano

Josh does his best Statue of Liberty impression while Jason teaches his pet bucket to sit and stay. I would love to say that I performed today's WOD 

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

but I will be paying up tomorrow while everyone has a rest day. Oh yeah!

Friendly Competition

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Originally uploaded by Crossfit Solano

Sometimes a little competition goes a long way and can make the difference between a 100% maxium effort on a workout and 110%. I know that if Carl and I are completing a WOD I better give it my all and leave nothing on the table or he is going to demolish me! Good work by all during today's Crossfit Total. Especially big numbers put up by all the lady athlete's...fella's we better be careful!

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

She's a Pistol!

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Originally uploaded by Crossfit Solano

Lauren demonstrates a pistol which is by the way very, very, very difficult. Yesterday's WOD drew some curious stares from our neighbors as CFS trainers zipped around the buildings (four rounds of running 400 meters with a two minute rest in between each round). I have a feeling todays WOD, the Crossfit Total, will grant us the same reaction.

Sakura is Magical... but Ed you already knew that!

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Originally uploaded by Crossfit Solano

Sakura is CFS's secret weapon against technical problems. She launched the website and helped us muddle through the process. Not only is she a Wiz Kid she apparently has magical powers that allow her to levitate off the ground, purely amazing. Actually she and Lauren were performing for time 5 rounds of 20 Box Jumps, 20 GHD sit-ups, and 20 KB Swings. Today was a prescribed rest day which was very needed.