CrossFit Solano

Breaking News: 01/01/09

Diablo Crossfit in Walnut Creek(www.diablocrossfit.com) is moving into a new box.  Lo, Josh, Cindy and I will be heading there to help them move out of their old spot and into their new one.  If anyone would like to go with us please call me at (707)373-2224 and maybe we can car pool from CFS to Diablo.  I expect to leave CFS at 0915 and return around 1500 or 1600. We will probably get a WOD in there and help them move.  JJ from DCF said their will be food and brews what more can you ask for.  Let me know ASAP as it should be a good time.

New Year, New You! However NO CLASS 01/01/09

Congratulations to Jeff T. for "ringing" in the New Year a bit early with 6 Ring Muscle Ups.  Jeff deserves a lot of credit because he is constantly striving to learn a new skill or practice.  Watch out this kid he is going places.  Post New Years Resolutions to comments.

                                  

Todays WOD (no better way to send off 2008) and you better bring your WAR FACE!!!!!!!!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Schedule Change for 12/31/08

We will be open for morning classes tomorrow 0900 and 1000.  We will also have one class tomorrow afternoon at 1600 (thats 4PM).  Hope to see you all there.  Standby for further updates on 01/01/09.

Buyer Beware!

I was at the local Sporting Goods store picking up jump ropes (we are going through those things like crazy) when I noticed a large crowd of people gathered around the treadmills, stationary bikes and other do-it all "fitness" machines.  They were all frantically asking the poor clerk "does this count my calories, does it measure my heart rate, does have an LCD TV, where's the cup holder, will it work out for me, blaa, blaa,blaa."  I wanted to go over and shake them but for fear of sounding like a Crossfit Zealot I decided not to.  I felt connected to them because I too had fallen victim to the ease of home gym equipment. I had at one point an El Cheapo Elliptical in my living room.  I returned that sucker to Costco after it became a dust collecting clothes rack and I found Crossfit.  So the question is:

WHY HAVE THIS?

 

WHEN YOU CAN HAVE THIS?

For the main site followers it's a rest-day or pay if owe you or come on down and build a skill.

Pranksters Leave Present for CFS Cookie Monster

Vandals took it upon themselves to break into CFS and leave me a reminder that the New Year is rapidly approaching and I need to renew my quest back into the ''Zone."  I know its the Holidays and I've gone a bit overboard on the Cookies, Cupcakes and any other home cooked culinary delights I could get my hands on but I'm not going into the Zone alone Gosh Darn It!  Look forward to CFS hosting some evening classes on Zone Eating in the beginning of the New Year.  PRANKSTERS BEWARE I have sent the gift bag off for finger print analysis.  I was also going to send the cookies off for analysis but they didn't stand a snowballs chance in hell once they landed on my kitchen counter.  I will award some type of prize for anyone willing, daring or stupid enough to try the WOD so kindly printed on the back of the T-Shirt left for me by the vandals.

Better Late then Never

As promised the photographs from the Christmas Eve WOD.  Everybody did a fantastic job.  Two teams went head to head in the following:

Run 400 meters

500 Pull-Ups/Jumping Pull-Ups

500 Squats

500 Push Ups

500 Box Jumps/Step-Ups

500 Sit Ups

500 Meter Row

Only one team member could be exercising and they had to complete a minimum of 10 reps before the next team member could start.  

The rules were set.  The competition began.  An hour later we found out that even robots (AF Mike) bleed and vomit, even if it is only motor oil.

I know what you are thinking this is not the promised photographs from the Christmas Eve Workout and your right.  But my Tech department has the flu and I don't want to wake him up... Get Well Soon JT.  Sakura (pronounced Sock-ra) shot, edited and produced the video and did a fantastic job on it.  The video is of Meg and Josh knocking out different WOD's in our Box.  Awesome work.    

Todays WOD from Coach and its going to be a slug fest: 

Complete as many rounds as possible 20 minutes of: 

95 pound Thruster, 5 reps 

95 pound Hang Powercleans, 7 reps 

95 pound Sumo Deadlift High-pull, 10 reps 

Post rounds completed to comments.

Women's weight is 65lbs.

Keys to a good Warm-up

I know some of you are still sore from the 500 Challenge Workout from 12/24/08 and are anxiously awaiting photo's. I will post those photographs later but until then please enjoy this helpful video from a true fitness legend. There will be morning classes and also a class at 1700 hours (thats 5pm for all you non-military clock readers). See you all then.

Merry Christmas

Merry Christmas
Originally uploaded by Crossfit Solano

On behalf of everybody from Crossfit Solano we wish you and your loved ones the happiest of holidays. Pictured here is a small portion of our CFS family and what bonds us all together is truly the greatest gift of all.

12/24/08 Only 0900 Class... Closed Christmas Day!

Okay for all you kids born in the 80's or early here's a little blast from the past for you.  I often hear our chilly, wet, little gym being compared to the training conditions Rocky suffered during Rocky IV.  So if it was good enough for Rocky its good enough for us.  Great video as Rocky is doing a ton of Constantly Varied Functional Movements performed at High Intensity (in case any of you were wondering thats what Crossfit is all about).