CrossFit Solano

Save the Date 4/11/2009

Tribute WOD!(Thank you DCF for the photo)

 

In remembrance of the Fallen Four Heros we will host a Tribute WOD with CrossFit Vallejo . The WOD will take place Saturday, April 11, 2009 at CFS. Times will be 8a, 9a, and 10a. We are asking athletes to donate $10 to participate, additional amounts accepted. WOD will be appropriate for all skill levels- don't be shy or intimidated.

Idea: Start asking family members and friends if they want to donate as well. Your family and friends might not be interested in working out and we respect that, however they are more then welcome to come hang out, visit or just drop off a donation- or send it with you.

If you cannot make the Tribute WOD- there is a jar in the back, please drop your donations there until Saturday, April 11, 2009. CrossFit Vallejo and CFS are very excited to raise money for these families and look forward to sending one large (we hope) check. 

Donations can also be submited as follows:

If you want to donate directly to the trust funds that have been established:

Three trust funds have been set up to help the families of three of the slain officers. Checks can be made out to Dunakin Children's Family Trust, Romans Children's Family Trust and Sakai Family Trust. The checks can be mailed to the Oakland Police Officers Association, Attn: Renee Hassna, 555 Fifth St,, Oakland CA 94607.

Wire transfers can be made directly to Merrill Lynch accounts for the three families: Dunakin Children's Family Trust, a/c #204-04065; Romans Children's Family Trust, a/c #204-04066; Sakai Family Trust, a/c #204-04064.

Please feel welcome to come early and hang out; cheer on others as they complete the WOD, have a snack, enjoy a refreshment or just come for the cause.

WOD for 040109

Pick your pain!

100 Wall-Balls or

100 Kettlebells (m:53, w:35) or

100 BURPEES

Your Thoughts......

Things are shaping up around CrossFit Solano as you can see by the new Logo, T-Shirts, and additional 1,000 square feet of workout space coming soon.  We are interested what ideas, thoughts, comments, etc, etc, etc you would like to see at CFS and its changes... come on this is your chance to get crazy with it let; us know in comments.  However we will not take any of this ladies comments.  She and her husband, boyfriend whatever think they have in idea what CrossFit is however they are very misinformed.  Judging by the sweat suit alone she wouldn't make it to the end of a CrossFit Warm-up.  Thank to CrossFit Unlimited  for this video

WOD for 033109:

Deadlift 3,3,3,3,3

(I know two heavy days back to back its crazy)

Coming Soon...

As some of you may have noticed Dustin has been parking in front of space 15; Jeff, Josh, Jason, Logan and Dustin unloaded flooring in this space and on several occasions CFS Trainers have been caught loading and unloading equipment. If you don't already know, CFS IS GROWING! We will now have both places to operate out of. If you see the door open or there is some down time, ask a trainer to show you the new spot. The new spot has another bathroom (which has been remodeled), an office, storage above the office, vents in the roof to cool off the place and soon we will have more pull-up bars! 

Here are a few pictures, but you will have to give it a look for yourself:

     

Can any of the officers help me out? I need to file a few missing persons. Have you seen: 

      

      

WOD for 033009

Hang Power Cleans 1,1,1,1,1,1,1

Note: Wedding WOD moved, AGAIN, it will take place Tues. 4/7 after Zumba. 

T-Shirt Ideas

We weren't impressed with the shirts previously created, as you may have noticed the link to buy the shirts has been taken off the site. Thank you Sakura for working so hard to come up with these:

The t-shirt itself is "bella" it is higher quality and the same brand used by other CFs such as One World. It is pre-shrunk, yes Sakura tested this. 

What do you think? We have not set these up to sold as of yet as we want all of your opinions. We are going to work on having the print darker as well as increase the size of "CrossFit Solano" in the front. Men's shirts will have similar designs, but a looser fit.

We had a great day in the city, Maris showed us all around: SF Central, Little Italy, BEER, fortune cookies and much more!

WOD for 03292009

AMRAP in 20 minutes; 5 box jumps, 10 push-ups, 15 knees to elbows.

Rest or WOD at home

As you are all aware the gym will be closed tomorrow, Saturday, March 28, 2009. Tomorrow is also a prescribed rest day, however, if you are feeling a little guilty about missing two days in a row, below are a few WODs your can do on your own.  Dustin and I, along with others, will be climbing 52 flights of stairs! Post times to comments and lets see who works out!

Today was the funeral for the 4 fallen officers. Here are a few pictures...

We will begin planning an event/WOD in their honor. Stay tuned.

Tuesday, March 31, 2009 WEDDING WOD- Dustin and I will be having our "first dance". We will start our WOD at 7pm (during the 6:30pm class- we will not be in your way), please come down to watch, then stay for refreshments and cake. We hope all can make it.

Zumba class will start at 7:30pm, those not participating can hang out with the newlyweds and others for a good time. Reminder, classes are $3 for CFS and $5 for non-CFS.

At home WODS for 032809

• REST
• 100 Burpees for time.
• 100 Push-Ups for time.
• 4 rounds; run 400m, 50 squats
• "Annie"- if you have a jump rope
• 5k
• 4 rounds; run 800m with max effort, rest as needed between runs.

Happy Belated Birthday Aimee

ZUMBA 004
Originally uploaded by Crossfit Solano

Happy Belated Birthday Aimee from all of us at CrossFit Solano. May all your birthday wishes come true and that you have many more birthdays to celebrate.

Reminder the gym is closed Friday as CFS Trainers are attending the funeral of the fallen Oakland Officers. Please take time in your day to say a prayer for these fallen heros.

Additionally, the gym is closed Saturday as we are participating in the Climb Ca. Note: If you are attending we will meet at CFS at 7:30a.m. Maris and I will drive- please post to comments if you would like to ride with either of us or if you have your own arrangements. We will meet at CFS and ride BART into the city. Thank you everyone who made donations, we officially made our goal thanks to the SF POA! Way to go MARIS and ALEX!

Mr. and Mrs. Joseph!

Reminder: The gym will be closed Friday, March 27, 2009 as the trainers will be attending the funeral of the 4 fallen Oakland Police Officers. Additionally, Saturday, March 28, 2009 the gym will be closed as the trainers will be participating in the Climb Ca. event for the American Lung Association. Note: For those participating, please wear CFS shirts. If you don't have one, we will sell you one for $5.00- discount for participating.

As many of you may have heard, Dustin and I eloped and were married Tuesday 3/24! In Lake Tahoe! No guests in attendance. Thank you all for your well wishes. Here is the e-mail we have sent to friends and family:

"No we weren’t drunk and no she’s not pregnant.  I know that was going to be everybody’s first question after hearing that Lauren and I got married in Lake Tahoe this past week so I wanted to nip it in the butt Lauren and I have been together for the past three years and it has been the best time of my life.  I’m blessed to have someone who understands, cares, supports and loves me the way that she does.

We have been planning our future together for quite some time but the reality and coordination of a big wedding just wasn’t “us” right now.  Our running off to Lake Tahoe was spontaneous, fun and romantic just like our relationship.  We plan on having a reception in the near future to celebrate our wedding and hope that you all can attend."

 

Sakura here, sneaking in an addition to Lauren's post.  Congratulations to the new Mr. and Mrs. Joseph!  We all wish you the best and expect sub 10 minute "Helen" times from both of you today!

 

WOD for 032609

"helen" 3 rounds : run 400m 21 kettlebells  12 pullups 

Personal Records

Part of being successful at Crossfit is maintaining records of your times and weights of your WOD'S.  This allows you to get a faster time or lift more weight when that WOD comes up again. I will use Andre for an example.  This picture is from his very first day at CrossFit Solano after he did the beginner WOD.  He completed all the exercises but had to substitute jumping pull-ups for pull-ups and got a time of 8:52.  He did the Beginner WOD today with everything as Rx'd and got a time of 5:03! Almost four minutes better then his last time!  Oh did I mention the first time he did the beginner WOD he wasn't able to talk or walk for 30 minutes, he turned very pale and we all thought about calling him an ambulance.  After the WOD this time Andre jumped up and was so excited that he started singing "We are the Champions!"  Good job to everyone who shattered their old personal records today.

WOD for 032509:

For time

Row or Run 500 Meters

21 Push Presses

Row or Run 500 Meters

18 Push Presses

Row or Run 500 Meters

15 Push Presses

Row or Run 500 Meters

12 Push Presses

NOTICE: Friday, March 27, 2009 the gym will be closed all day as we will be attending the funeral of Ofc. John Hege, Sgt. Daniel Sakai, Sgt. Ervin Romans and Sgt. Mark Dunakin.

Rest, Recover, or Recuperate

CrossFit is a sport.  In sports you compete.  In competition you can only sustain 100% effort for so long before you have to stop due to exhaustion or injury.  Think about the fact that NFL players or other sports teams typically have one game every week or every other week in which they give maximum effort.  As a Crossfitter, especially a new beginner, every WOD can feel like you went through four quarters of the Super Bowl.  Listen to your body and if it suggests a rest day take it and come back with renewed energy the next day.  But be realistic don't take a month off, eat and drink like crap and expect to be at the top of your game.

However if you are feeling serious pain maybe you should visit this medical establishment for nourishment and attention (Courtesy of Diablo CrossFit ).

Watch CBS Videos Online

Although a Rest Day lets all crank out the Newbie WOD:

500 Meter Row

40 Squats (good squats)

30 Sit-Ups (yes good form ass on the mat)

20 Push-Ups (do I even need to say chest to the deck)

10 Pull-Ups (Chin over the bar, full range of motion)

Try and get your fastest time, and if you are feeling brave complete a challenge from the "Stupid Shit" Board (400 Meter Walking lunge, Tire Flips for 20 Min, Heavy Bag Carry or Care-Bear Carry)

Very good point from TRIANGLE CrossFit

It's not that I am too busy to write a post or that it's not my priority, but I came across this post when looking through the CrossFit Affiliate Blog and thought it was amazing. 

"168. What's special about this number?  Well, here are a couple of hints... it never changes and it's the same for you and me.  Got it yet?  No?  Okay, I'll fill you in.  168 is the number of hours in a week.  Each and every week, month after month and year after year, you have 168 hours before you.  How will you spend your time?  Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest.  If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours.  Add the two and you still have 62 hours left.  Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what?  You're still left with 37 hours!  Do you see where I'm going with this?  The number one reason people say they don't exercise is that they "don't have the time."  Oh really?  We all have 168 hours in a week and why is it that some people have time to exercise and others don't?  It's because their fitness and health is a priority and they find the time.  Let's face it.  We do have a choice when it comes to how we spend most of our 168 hours.  So, what's it gonna' be this week?  Will you choose to get up and break a sweat with some great workouts?  We sure hope so."  

Some mornings when it's cold out, afternoon/evenings when I have had a crappy day or just when my body feels "too" sore, I talk myself right out of going to the gym- what's your excuse and what can we do to help you over the hurdle and benefiting from your 168?! Remember you are important and worth the time, some days CFS might be the only thing you get to do for YOU.

Early morning Saturday class working through their priority~ Great lunge JULIA!

WOD for 03232009

7 rounds

10 SDHP (m:95#, W:65#)

10 Ring Dips