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.
Holly mother thruster my legs hurt! I can't wait for squat cleans and ring dips today... I can only imagine how Ruiner is feeling that crazy fool did overhead squats to top off his WOD yesterday. Sakura is right we might sound like broken records but in the end its for everyones benefit. Practice makes perfect and I will practicing squat cleans today.
Posted by: DJ | Thursday, January 29, 2009 at 07:27 AM
great video... wish we had a big screen at the gym to clearly demonstrate form....sigh one day!
Posted by: DJ | Thursday, January 29, 2009 at 07:37 AM
my legs! i can't feel my legs! well...actually it's quite the opposite...i can REALLY FEEL my legs. lol. mostly my abs, quads and hams. omg.
Posted by: sakura | Thursday, January 29, 2009 at 08:02 AM
One day, I will be as strong as Annie =) Until then, I will embrace my everywhere pain!
Welcome Liz, hope it helps.
Going to One World Saturday. Taking Gizzle and Mike (who is competing!), have 2 more seats if anyone is interested let me know.
EVENT STARTS AT 6PM- PLANNING TO LEAVE NO LATER THEN 4:30PM.
Posted by: Lo | Thursday, January 29, 2009 at 08:55 AM
ohh, and Toph is doing some RX'd workouts, completed Cindy with something like 18 rounds or so! Made the record board and then threw up in the parking lot! SIGN THE BUCKET!
Posted by: Lo | Thursday, January 29, 2009 at 08:56 AM
I love this WOD..... I'm rested and ready to party!
Posted by: Robot | Thursday, January 29, 2009 at 10:33 AM
bringing the munchkin today. brace yourselves...she's been quite fiesty today.
Posted by: sakura | Thursday, January 29, 2009 at 12:01 PM
p.s. Did you know that 10% of your body mass is composed of bacteria? And, 1 single bacteria can (by binary fision) multiply in to 5 thousand, billion, billion bacteria in 24 hours?
I didn't even know 5 thousand, billion, billion was a number. lol.
Posted by: sakura | Thursday, January 29, 2009 at 12:06 PM
that's just gross sakura no really thats stuff that turns ordinary people into OCD individuals... i have to go wash my hands now
Posted by: DJ | Thursday, January 29, 2009 at 01:13 PM
I think the appropriate term for that number is a gazillion!! LOL...
Posted by: davey g | Thursday, January 29, 2009 at 03:00 PM
Hey guys, just watched on awesome video on form for elizabeth- check it out when you have time.
From the Crossfit Journal:
http://library.crossfit.com/premium/video/CFJ_BozTodd_SpealElizabethIntro.wmv
Posted by: Lo | Thursday, January 29, 2009 at 03:41 PM
Quick question: Um, is it bad if when you go to stand up from sitting down in a chair, you almost fall down because your legs hurt so bad? ;)
Posted by: who-lee-ahh | Thursday, January 29, 2009 at 07:28 PM
MY LEGS! I CAN'T FEEL MY LEGS! After driving home tonight, I got out of the car VERY SLOWLY. Omg. I'll be happy tomorrow if I can get out of bed. Lol. But now you're telling me I have to run tomorrow? FUDGE.
Posted by: sakura | Thursday, January 29, 2009 at 08:02 PM
Ha Ha, I'll take running...just no more thrusters....
Posted by: RUINER @ Crossfit Solano | Thursday, January 29, 2009 at 08:42 PM
Yeah, I think that's perfectly normal Julia. Today is the first day I have been able to straighten my legs out in awhile. And I got rid of that "woddle" I had yesterday. So cute, so cute :)
I am walking much better today! You should be good tomorrow!
Posted by: Angry Angela | Thursday, January 29, 2009 at 08:45 PM
Ruiner got a 3:01 Fran tonight that's after doing an 8:47 Elizabeth Holy Cow the kids a beast! I would love to say take in the pain but I will be making up Elizabeth and "Nicole" tomorrow...I better get some rest.
Posted by: DJ | Thursday, January 29, 2009 at 09:09 PM