CrossFit Solano

More Updates

In celebration of "Ruiner's" departure, we will be doing something like One World's "Century" on Tuesday, 3 February 2009.  Actually, we're sad to see him go but want to send him off properly.  Who is "Ruiner" and what is "Century"?!  Well, Ruiner is an Air Force member who started training with Diablo CrossFit.  He eventually caught on to CFS and has since made it his home.  He's probably most famous for cranking out tons of reps with super heavy weights--or sporting his uniform during a WOD.

To participate in the Fairwell WOD, please bring your own beer, soda or favorite alcoholic beverage. In addition, we will be having pizza and are asking for a $5 donation for partaking. If you'd like to bring an appetizer or desert, you are more than welcome to. Please post to comments if you are planning on attending. We will kick off after the 630pm class.

Here's a pic of Ruiner and a video of One World's Century gone bad...

In addition to the fairwell, just a few housekeeping announcements:

1. Fees for the gym rise on, 1 February 2009. If you have questions about the fees, please post to comments. The new fees will be posted soon.

2. WODs for the record board are only to be done on prescribed Rest Days or when they are the prescribed WOD. If they are done on days other than a Rest Day or when posted, they will not count for the record boards.

3. If you are interested in participating in tonight's Ice Fishing at One World or would just like to watch, the "party bus" (Lauren's ride) will be leaving at 430p from the gym. There will be drinks and snacks for the adults and a jumper for the kids inside the gym. It is an event for the entire family. One World is located in Union City.

4. Jason S. is participating in the 2009 Polar Bear Plunge. It is a fundraising event supporting the Special Olympics. If you would like to donate to the cause, please click on the link in the right sidebar of our page to go to his donation page.

5. CFS will be CLOSED on Thursday, 5 Feb 2009, for training. Please mark your calendars.

Updates

A notice to our CrossFitters:  CFS will be CLOSED on Thursday, 5 Feb 2009, for training.  The will be NO class on this day.  Please mark your calendars. 

Also on 15 February 2009 prices will be going up for new clients, pricing remains the same for current members.  If you have friends or family who are interested in joining but have been putting it off or making excuses now is the time for them to join.  Prices will be posted soon.  Please post any questions regarding these updates to comments or contact a trainer when you are at the gym.

Today's WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

For scaled WODs, go here.  Post number of pull-ups completed for each round to comments.

For a sweet kipping pull up video, watch this. I know many of you are super close to getting them!

CrossFit Kipping Step One from james hobson on Vimeo.

Welcome

It seems like almost every day I'm at the gym, we have a new CrossFitter.  Over the past week, we had one CrossFitter in particular who pushes himself to the limit.  Brought in by Jason S., Toph is as much a monster as Jason.  He was first introduced to us when we did our overhead walking lunges and burpees--this was his Day 1 WOD, folks!  With some coaching and the intensity levels he brings to the gym, Toph will be taking on RX'd WODs in no time.

Do you feel like you're being coached too much?  I want you to know that "coaching" is our job.  We are here to provide you with the fundamental tools for fitness.  We might say things like, "Watch those elbows!" 20 times in a WOD but it's because we really do want you to watch your elbows.  It could mean the difference in making a WOD more efficient, safe or do-able.  So please, listen to us when we tell you to do it--we don't want you to be cheated out of your WODs or form bad habits and get hurt. 

The key idea is that we aren't trainers just to do it--we're trainers because we're passionate about CrossFit and fitness in general.  Seeing our CrossFitters succeed and learn is HUGE for us.  I can honestly say that watching someone go from using assistance bands for pull ups to actually doing kipping pull ups is amazing.  Being trainers at CrossFit Solano isn't a job but rather, it is a commitment to helping each and every individual reach their level of elite fitness. 

Today's WOD:

"Elizabeth"

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

For scaled WODs, click here.  Post time to comments.

Here are Annie and Greg in a video demonstration of "Elizabeth".

Elizabeth from CrossFit Santa Clarita on Vimeo.

Embrace the Pain

Caren after doing "Cindy".  Do you think she's embracing the pain? 

 

With Crossfit, physical proficiency comes quickly. A year into the program, an athlete who was overweight, weak, and deconditioned can expect to be lean, strong, and resilient.

Hesitancy and doubt are replaced by confidence and competency, and novel challenges become opportunities rather than obstacles. Somewhere along that path, the athlete realizes that progress is not limited by bodily capability. It is limited by mental capacity.

Becoming a top-tier athlete requires one to balance on the precarious edge between self-preservation and self-annihilation. The intelligent athlete leans toward preservation, as this ensures rather than injury. The problem comes when that athlete shies too far from the edge, forgetting that the body is a very hard thing to break.

Our CrossFit Heroes

NOTICE: This morning's classes will only be available at 830am and 930am.  And, this evening's 630pm class is CANCELLED.

 

As you start to learn about this CrossFit culture, you start to "pick out" your CrossFit heroes.  One of my CrossFit heroes is Jolie Gentry, the 2007 CrossFit Games champion.  She's an amazing role model and an outstanding athlete.  A Newark police officer and SWAT member, Jolie is also a trainer at CrossFit One World in Union City.  She is widely known in the CrossFit community and can be seen at various certification seminars as a CF HQ trainer.  You can see her in various CF videos such as "The Bear" and the latest, "Jolie Gentry athlete profile
 as seen on the main site.

Jolie Gentry, CrossFit Games Athlete Profile Part 1 - video [wmv] [mov]

Since today is a lovely Rest Day, might I suggest working on some skills.  Try something that you aren't doing so well with.  For example, if you are lacking in your push ups, try doing three sets of 20 push ups.  Something I used to do was 100 push ups for time.  This way, I got to practice my push ups but also got in a mini work out.  If that's not your idea of how to spend your rest day, you could always just watch ten hours of CrossFit videos on YouTube!

 

CrossFit: More than just a gym

 

A shot of Diablo CrossFit's new facility and event location of this past weekend's "Royal Rumble".

Looking back to how we all got started with CrossFit, I think we can all pretty much agree that we thought it was just a gym or a type of work out.  Actually, it's so much more.  CrossFit could be classified as a "culture" of sorts as it brings together athletes from across the world.  CrossFitters can be found almost anywhere you go: military bases, P.D.'s,  campuses and even your local businesses.  Don't be surprised if while on vacation you see a CrossFitter dawning their gym's t-shirt.

In addition to being everywhere CrossFit offers discussion boards, an online Journal of articles, an annual competition, a variety of blogs, CrossFit Radio and even a documentary is in production.  You can find CrossFitters on Facebook and MySpace, discussing their gyms, work outs, comparing techniques, advertising fundraisers, etc.

So next time someone asks you what CrossFit is, you can let them know that it's more than just a gym or work out.  You can tell them that the work outs are "Constantly varied, functional movements executed at high intensity" and that it's more than just a gym--it's an entire culture.

To read an interesting article on an outsider's look at CrossFit, click here.

Today's WOD:

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

For scaled WODs, go here.  Post time to comments.

Here are some pictures from the "Royal Rumble".

 

  

   

Feeling Stuck

Feeling Stuck
Originally uploaded by Crossfit Solano

It's natural to feel "weighed" down when starting a new training or exercise program. It feels like there is always some good excuse or crutch to lean on that prevents you from getting started or motivated. I know when I first started crossfiting I was a "cherry picker" only picking the workouts I felt comfortable in. I know now that in order to achieve personal growth you have to practice what you suck at. I try to get through my ruts now by going to my folder looking at my progress, watching videos from www.crossfit.com (the recent one on Jolie is a fan favorite) or by doing anything to really amp up my INTENSITY! How do you get out of the Rut? Good Job to Carl, Air Force Mike and Ruiner who went to Diablo Crossfit and kicked ass yesterday.

Tomorrow 012409 Bulletin

Carl (Beasty), Ruiner, and Robot are headed to Diablo Crossfit for the Affiliate Challenge.  Please wish them luck or better yet your support by traveling down with them.  Event kicks off at 1100 hours, Carpooling will leave CFS at 0915.  Good luck tomorrow... Ruiner if you get a chance call me (707)373-2224.

Tomorrow's WOD: Crossfit Total: 1 Rep Max Back Squat, Shoulder Press and Deadlift.  If you are interested in doing this WOD please be there at 0830 or you will have to make it up later in the week.  This WOD takes some time to get through the three lifts, please allow at least an hour and a half. If you are on a time schedule please still show up and we will have some  form of alertnative "fun" planned. 

Partners in Crime Logizzle and His Robot

History is full of great partnerships... Batman had Robin, Lucy had Ricky (I Love Lucy), Garfield had Opus, Cagney had Lacey, Mulder had Scully (X-Files), Bert had Ernie (Sesame Street) Laverne had Shirley, Calvin had Hobbs, Butch Cassidy had the Sundance Kid and Thelma had Lousie.  Well folks our Robot (Mike) has been without his Gizzle (Logan) for almost a week and I think its killing him.  Mike the Robot has been wandering aimlessly around the gym while his buddy tours the world spreading the Crossfit Word.  Actually Uncle Sam sent Logan off to work for a week so we will see him shortly.  Having a workout partner is key to get you over those days when you feel like saying "F This I'm hella sore wanna go to Adalbertos and grab a burrito?"  How do you get past these days.

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Diablo Crossfit's Affiliate Challenge is Tomorrow.  Ruiner is planning to leave CFS at approximately 0900 hours for anyone wishing to carpool.  This will be a great experience to watch some of Crossfit's Top Affiliates and athletes go head to head.  This a great opportunity to really crank up the motivation factor.  I know that after going to the Crossfit Games in 2008 I knew I had more to give on every WOD.  Please RSVP in Comments if planning to attend.  

Todays WOD as Rx'd:

REST!!!!!! However spend time on the main site watching videos, learning new movements and becoming a better Crossfitter!

BRING KNEE PADS FOR TODAYS WOD!

Although not recommended it is very likely fatigue will be a huge factor today and your knee will "bump" the ground.  To prevent injuries and complaint please bring Knee Pads as I only have a few to spare and share... Also please bring appropriate wet weather gear because it is raining.