CrossFit Solano

DYNAMAX

DYNAMAX
Originally uploaded by Crossfit Solano

Have you worked out with this stud he is a beast! We call him Dynamax but his real name is Ricky or something like that. I don't know the exact story behind this nickname but thats the one he was given. Ricky came in his second or third day and knocked out 30 Muscle-ups for a time, pretty awesome performance. The best part about Ricky is he is super humble and quick to help those around him finish their WOD's or congratulate their progress.
Today is a well deserved rest day or you can come in a practice some skills and get but forth todays WOD:
Four Rounds of Run/Row 400 Meters, two to three minutes rest inbetween rounds in order to achieve maxium performance.

Did you give it your all?

You decided did these Crossfitters give it their all?

Steve meets Thrusters and then meets the mat!  Both he and Andre demonstrate the one leg lying pistol (Actual Pistol is a squat with one leg).

I think Dave may be low Fluids! And will somebody get Slim D some water!

Ruiner tells us how he really feels, miss you buddy hope all is well.  I think Lori is either praying the that the WOD ends quickly or she is trying to hide from the watchful eyes of the trainers!

Bodies everywhere!  And there is no doubt in my mind that Dome is in a serious amount of mid-WOD Pain!

    

These pictures are priceless.  Everyday that I'm at the gym I'm impressed by the amount of intensity and heart that gets thrown into a workout.  We all struggle with certain skill sets and if something seemed to easy you could have probably gone faster, heavier, harder, etc.  Yesterday Alex (please see A+ Student post from the other week) struggled with the jump rope portion of the WOD.  You see Alex just started jump roping, can't do double unders and until yesterday couldn't even do single jumps consecutively.  The 350 single ropes should have seemed like Mount Everest to her but she picked up her jump rope and started jumping, one jump at a time.  The rope would go over her head, she would jump but she just couldn't seem to get the consecutive jump and would have to get reset.  Alex would not give up or give in to the urge to stop.  Alex got a rhythm established and with the help of everyone at the 3:30 class she finished every jump.  I would easily guess she jumped 800 times.  I was very proud to be a part of this community, thank you Alex and everyone who cheered and helped her finish.

TODAYS WOD JASON (Video Demo have to watch Connor age 16 Rock this WOD):

100 Squats

5 Muscle Ups   or  (20 Push-Ups, 20 Secs worth of Hanging on Bar Internal Clock)

75 Squats

10 Muscle Ups or  (40 Push-Ups, 40 Secs on Bar)

50 Squats

15 Muscle Ups or   (60 Push-Ups, 60 Secs on Bar)

25 Squats

20 Muscle Ups   or   (80 Push-Ups, 60 Secs on Bar)

If you can do Pull-Ups the Ratio is 3 Pull-Ups/3 Ring Dips to a Muscle-Up

The Red Pill or Blue Pill?

Steve and Suzanne are super cute. Their crossfit journey started together doing WOD'S here and there in their old gym with a mix match of equipment.  Steve started coming in and Suzanne was quick to join him.  They push and motivate each other through the WOD'S.  If they come at different times they share the secrets of getting through the WOD successfully, what a great strategy.

I think part of being successful in your fitness goal is having that person in your corner who pushes you and helps you to succeed.  It could be someone you train with or someone you've never met.  A lot of us check the comments and we all stare at the White Board when we come in because we all want to know who did what, how fast, or with how much weight (Speaking of which Larry put up a 200 pound strict press last night just for giggles watch out for him on the Crossfit Total).

I really applaud everyone of our members who took a chance by trying Crossfit.  I had this thought the other day that trying Crossfit is like the moment in the  "Matrix" where Neo has to make a choice.  You can keep taking the blue pill; ignoring reality (i.e. keep going to Globo Gym doing bicep curls, wasting your time and seeing no real results) or you can take the Red Pill; face reality Crossfit is theh*t and you begin a journey that will literally transform your life.

 

TODAYS WOD:

50 Sit-ups, 50 Double Unders (Seven to One Ratio; are you noticing a trend here?), 50 Sit-ups, 50 Lunges, 50 Sit-ups, 50 Burpees, 50 Sit-ups for Time

Inspiring

I was doing a little blog surfing yesterday and I found Gayle's site. First of all the name of her blog Removing My Fat Suit is catching enough but the content that she puts forth is amazing.  She tells of trying all of the "get fit quick" or "lose fat now" things that didn't work.  She highlights her journey through Crossfit and I hope you find it motivating to make changes in your life. It takes a brave individual to put this type of content out there for the world to view and critique and applaud her for it.  You can tell that she puts in the work not only on her work out days but also on her Rest days by practicing her skills.  I hope that you her words, website, and story inspires you to try Crossfit, or a new skill or help someone who is struggling with their weight come to Crossfit

      

I'm interested to know how Crossfit Solano members are doing. Me personally I've lost 40 pounds since this time last year.  Where have you been noticing it? Have your pants started fitting better? Have you lost some weight? Do people say things like "I can see you face now!"  I get that one a lot and it always makes me laugh. Please send your success stories and pics to Lauren@crossfitsolano.com 

Todays WOD
Shoulder Press
3,3,3,3,3

Also please look at the side bar on the left hand side under Media and you will see CFS Items for sale.  Visit the CFS STORE for all of your apparel needs.  We can thank Logizzle for setting up this shop, designing the Logo and most importantly the "intimate apparel" section.

Practice your skills!

Mark is demonstrating his best Karate Kid impression... "wax on, wax off."  This is a great photograph because it shows how hard Mark has been working in and out of the gym.  Mark has made noticeable improvements in his athletic performance and physical appearance.  He has shaved minutes off of his run times, achieved personal records in his physical training scores for pull-ups, push-ups and sit-ups and has been doing Crossfit WOD'S as RX'D.  This picture is of Mark midway through his pushups while doing "Angie" the other day.  If you notice his hands are taped and thats because his hands tore open somewhere around pull-up number 30 of 100.  A quick first aid treatment and Mark was right back in the game and finished his date with "Angie."  Good Job Mark and keep up the good work!

Today is a rest day but as always the gym is open so come in and make up a WOD, practice your skills or attend the Zumba class at 07:30PM taught by our very own Julia Goolia!

Zumba

Tomorrow night, Tuesday 2/24/2009, Julia Goolia will be having another intro to Zumba class. Class starts at 7:30pm and goes until 8:00pm. We are not yet sure if this will be an "every Tuesday" kind of thing, so please make arrangements to come check it out.

RSVP to comments so we can get an idea for space/size needed.

Our warm-up is a workout!

Our warm-up is a workout!
Originally uploaded by Crossfit Solano

One of the first comments we hear from everyone when they start Crossfit is that our warm-up is a really good workout! I have to chuckle sometimes because I realize that our warm-up is more then I used to do in a two hour period walking around the local Globo Gym. The warm-up is key to getting your body ready for the WOD ahead. You might be really sore from the day before or not feeling fresh from sitting at a desk or you might be having a bad day but the war- up helps you get on your way. We like to change up the warm-up with different movements... any special requests?

Today's WOD:
Snatch 3-3-3-3-3

Saturdays 0830 Class getting their Warm-Up on!

Maris the Mighty

Maris the Mighty
Originally uploaded by Crossfit Solano

I've given a lot of credit to Alex and the hard work that she has been putting into the gym but none of that would have been possible without a great role model like her dad Maris. Maris has a great story of how he began his Crossfit career which will be highlighted in our Crossfit Success Stories. Shortly after starting Crossfit Maris brought in Alex and its great to see father and daughter being successful together. Maris can be seen most everyday at the gym and he sometimes has to be forced to take a rest day. I attribute that to the fact he's getting postivie reinforcement at home (his wife says she likes his Crossfit body!)

Todays WOD:
"Angie"
For Time
100 Pull-ups
100 Push ups
100 Sit ups
100 Squats
Scale Pull ups as necessary, however you must complete each excerise before moving on to the next

Showing their stuff!

What a great picture! I'm so glad Sakura was able to capture these beautiful ladies as they struck a pose showing off their beach muscles.  I think this photograph is great for a couple different reasons 1) They are all sporting their CFS Shirts with no pre-planning 2) They are standing under the CFS Banner 3) They are smiling after completing an ass kicker of a WOD and the most important is 4) They are showing the world that you can have fun while working out!  Great Job Ladies! 

Todays WOD

5 Rounds for time of:

Run 400 Meters

30 Thrusters at 65 Lbs

Keeping the run the same scale weight as needed

More time to get your WOD on

Reminder; starting today we've added two afternoon Friday classes which will be held at 4:30pm and 5:30pm!

Okay so usually we are more on top of Birthdays and the such but Kate slipped right through our fingers.  It was her Birthday yesterday and with all the double-under excitement she slipped under the radar.  More importantly it is with a heavy heart that I have to let everyone know that on Sunday Kate leaves us for 65 Days to go to a far away top secret Military destination.  We all wish you safe travels and a quick return.  Kate I want some cool pictures of you training in whatever far off destination that Uncle Sam decides to send you.

Todays is a rest day.  That does not mean the gym is closed.  We are very open, so come in make up a WOD that you missed, practice a skill, or just hang out.  However on a very serious note the water will be turned off to the building for most of the day so NO, and I mean NO going number 2 at the gym tomorrow.  I will have water on site for handwashing, drinking and the flushing of the toilet but NO floaters!