Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
What is a Tabata? Unfortunately, it's not a Ciabatta.
Tabata: For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Hence today's workout will only be a deceiving sixteen minutes of fun. This is a great partner WOD because one person can count and keep time and the other person can grind it out.
As CrossFitters, we push ourselves to the limit; we strive for high intensity with our workouts. But knowing our limits is what keeps us functional the next day. For example, I know I can deadlift 215 pounds but the last time I did it, it wasn't pretty. I went for a 1 rep max that day and after my 215lbs, I was "cut off". Had I gone for heavier weight or maybe even one more rep at that weight, there was potential for injury.
Everyone has their limits but finding them is tricky. Why? Your limits can change from day to day, depending on what exercises you are doing, how often you execute them and in what combination you are doing them in. Finding these limits is your responsibility; your trainer is there to help find your limits as well. Understand that if a trainer steps in and "cuts you off", we are doing it in your best interest. We see things that you may not and can see possible warning signs that you are pushing your limits too far.
Knowing your limits allows you to exercise safely and effectively. Our goal at CrossFit Solano is to make you fitter than you've ever been and not to see you get hurt. No one is ever going to think less of you if you have to scale weight or exercises because we're all trying to reach the same goal: EliteFitness.
Thanks to everyone who turned out yesterday for the 1st Annual Turkey Day Challenge. Congratulations goes to the Black Team who took first on the team relay which consisted of wallballs, box jumps, burpees, boxjumps, and wallballs. Everybody got to celebrate in the end with some cold frosty beverages. Crossfit Vallejo was represented as Justin (CFV) and Ed (CFS) had a jump off. I think both athletes made it to +45" and would have jumped higher but we weighed Justin down with a muffin and Ed down with a beer. Also thanks to our spectators who came out to support us, one of whom nailed a muscle-up!
THE GYM IS CLOSED TODAY, THE GYM IS CLOSED TODAY. CLASSES RESUME SATURDAY 112908. (It's a rest day and everybody has been working very hard so enjoy)
Also if you have time check out www.diablocrossfit.com They just celebrated an anniversary and its a pretty cool story of how they started and where they are at now. Congratulations DCF!
I have so much to be thankful for this year. With the help of my close friends Carl, Melissa, Josh, Cindy, Jason, Meghann, Jeff, Jeanette, Ed, Sakura (baby Kaela too) and of course my girlfriend Lauren we were able to open our own Crossfit affiliate. I feel blessed to be surrounded by such highly motivated and supportive individuals. I''m also thankful for all of the clients who have come into the gym so far to try something different even it means, as Dave put it, launching a "war with your body." Thanks for believing. On behalf of everyone at Crossfit Solano we wish you and your families a Happy Thanksgiving and Holiday Weekend.
We will be having a Turkey Day WOD at 0900 on Thanksgivings Day. Friends and family are invited to see the madness(think of it as an open house). Just a reminder, please park on the gym's side and not in the lot on the opposite building. It has been brought to our attention that each building has a designated parking area. Also, it's quite chilly in the mornings now. Please bring something warm to wear as we don't want your muscles to get cold. There WILL BE frosty beverages available after the WOD.
A sign up sheet is located on the dry erase boards in the gym or RSVP on comments...
Sakura looks very focused as prepares to launch herself into some thrusters at the Level One Certification held a few weeks ago in Union City. We joke with Sakura because she was 'star struck' with all the big names of Crossfit being on hand for the Certification. Freddy C., Jolie and Nicole Carol just to name a few. Sakura plans on doing 'Fran' at 6,000' today so we wish her luck as the rest of us slug it out with: "Mr.Joshua" Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps
Post time to comments. I knew we were going to be punished for having a fun day with bench press and max rep pull-ups I just knew it!
We have updated our schedule to accomodate our CrossFitters. If you'd like to have a class at a time that isn't offered, please email us at info@crossfitsolano.com and suggest a time. If enough interest is generated for a time, we will consider adding on a class. We'd also like to note that if you arrive late to a class time, you will be requested to attend a later class time. It is not fair to CrossFitters who show up early or on time and be delayed by a late athlete.
We have posted prices. Most of our current CrossFitters are due for payment. We'd like to make sure that you have options when it comes to packages. Please check out our prices pages and choose which one best suits you. If you have any questions about our packages, please send us an email or fill out our information form on the prices page.
At CrossFit Solano, we want to make sure our CrossFitters get the most out of their time in our box. We have made these decisions based on our best judgement. Should you have any suggestions such as new class times, packages you would like offered or even which brand of toilet paper you like, please let us know. We take your suggestions quite seriously and are willing to "work them out".
Thanks!!
Today's WOD:
"Lynne"
Five rounds for max reps of: Body weight bench press Pull-ups
Finding your motivation to get to the gym can be difficult sometimes--especially when it's a Rest Day. I once took a 3 month "sabbatical" from CrossFit because I started summer school and then the excuses piled on. It's great to have a work out buddy, keep an online Blog or write down your work outs to keep you going. That way, you won't have excuses if you schedule a work out with a friend, have online readers waiting to compare their stats to yours or have blank pages staring at you.
If these don't help, you can always watch one of these motivating videos. I know they sure get Trainer Dustin going...
As CrossFitters, we all have different goals: losing weight, building muscle, increasing cardio capacity, etc. Whatever your goal may be, you're taking the right steps to achieve them by doing CrossFit. Goals take time so don't be so hard on yourself if you don't see improvement overnight. Setting goals in terms of weeks or months is more realistic. Think about what your goals are and post them to the comments section. This way, in a matter of weeks or months, you can come back and scratch off which goals you have met.
Today's WOD:
Three rounds for time of: 21 Knees to elbows 1 1/2 pood Kettlebell swing, 21 reps 21 Push-ups 15 foot Rope climb, 3 ascents 20 inch Box jump, 21 reps 21 Back extension Walking lunge, 150 ft
When I first started CrossFit, I was 1.5 months post partum. I packed up Kaela and took her with me to my local affiliate in the dead of winter. I had packed on 65lbs in addition to my already 140lbs and topped out at 205lbs--15 months later, I'm now down to 133.
At the same time I started CrossFit, my trainer was about 7 months pregnant. I though, "Holy cow! Where was CrossFit when I was pregnant?!" I bet if I had just paid attention to my eating habits and CF'd, I wouldn't have put on so much weight. I probably wouldn't have been asked if I was having twins either--Kaela turned out to be only 5lbs 15oz when she was born one week overdue.
CrossFit is an intensity based fitness program.
However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.
The CrossFit Mom blog is designed specifically for expectant mothers and post partum mothers. It concentrates on the movements but doesn't emphasize intensity. It focuses on keeping you and your baby healthy while maintaining what you have already worked so hard for: fitness. In addition to CrossFit, expectant mothers can also Zone. The Zone diet has developed specific calculations to accomodate you and your baby. And, after you have your baby and they are blossoming into the beautiful child they are, you can have them practice the Zone (yes, there are calculations for children too).
You can read more about CrossFit Mom at the blog site: http://www.xfitmom.com/ They offer a Work Out of the Day, information on each trimester, post partum, scaling and so much more.
Come the first Sunday of the month at 10:00am for a FREE CrossFit class. Please email LJosephcfs@gmail.com if you have questions.
**Please note, due to Easter, we are moving the FREE CLASS to the Second Sunday in April. Come on down to check us out April 11, 2010 at 9:00am**
Call (or email djosephcfs@gmail.com) to set up an appointment to join our On-Ramp Program. On-Ramp classes will be Tuesday, Thursday and Saturday for the duration of 2 weeks. Class times are T/TH 6pm and Sat 9am. Cost is $60.00 to participate. Should you decide to join us, your $60.00 will be applied to your first months membership.
Schedule
New starting 15 Feb! 6am classes offered on M, W, F for a trial basis. Contact Lauren for more info.
Regional Qualifiers March 27-28 support Meg, Taryn, Rowbot, Seth, Joey, Jonathan, and Ricky as they compete for a spot at THE GAMES!
Polar Plunge ~ Special Olympics Fundraiser March 20, 2010-Do YOU Dare to be a Bear?
Hundreds of brave souls with warm hearts will take the plunge in the chilly waters of South Lake Tahoe at Zephyr Cove to raise much needed funds for Special Olympics Northern California & Nevada!
Participants who raise a minimum of $100 will receive the official Polar Bear Plunge Hooded Sweatshirt and free admission to the post plunge party at the Mont Bleu Resort where they can share bragging rights over all the people who couldn't bear it! Costumes are encouraged and crazy fun can be expected! Awards given to wackiest costumes, top fundraisers and much, much more.
Join our team: https://www.kintera.org/faf/home/waiver.asp?ievent=322002&lis=1&kntae322002=B20212D034F74157B246EDCE4B69FFBA&jt=3658384&teamsName=CrossFit+Solano+BADGERS
Fight For Air Climb March 27, 2010. Nobody should struggle to breathe. That is why we are climbing 1,197 stairs in the 2010 Fight For Air Climb. Please make a contribution to this American Lung Association cause here. Or, you can join Lauren's team!
