CrossFit Solano

In-N-Out Helen

In-n-Out "Helen"

The Pain:

Thank you CFV for letting us borrow a POOD and a HALF! Happy to see Justin come out to watch the festivities. The results: 1st Place goes to Giz (he had the fastest time and did not throw up), 2nd Place Matty P (technically he had the slowest time but he didn't toss his burgers and shake) and last but not least 3rd Place Sampson (second fastest time but the only one to puke-lots)! Special thanks to all those that helped out: Bryan on Video, Jeff our photographer, Alex- her milk shake brought all the boys to the yard and of course CFV for the KB.

The event was not nearly as bad as I expected, no barf on the mats or in the gym! I am most concerned with how Giz and Matty P can eat 2 double doubles with cheese (on a bun) and drink a milk shake and not throw up. THAT BEING SAID- DON'T FORGET TO WEIGH IN TOMORROW OR TUESDAY FOR BIGGEST LOSER.

WOD for 06012009

AMRAP in 20 minutes

5 HSPU (sub: push press)

10 L- Pull-Ups (sub: strict pull-ups/kipping pull-ups/bands)

15 Walking Lunges

Date night was AMAZING (hence the late post)

We represented CFS well-

Last night I did not post the WOD as I feared many wouldn't think of themselves as ready for a 5K- I believe everyone surprised themselves! This morning Candie, Mo, Ryan, Lisa C., Bryan and Suz all ran their first 5K! Gretchen had the fastest time of 25:?? and Alex PR'd by 2 minutes! I believe everyone who ran today PR'd (except Maris, but he only gained 30 seconds- mostly due to some IPOD/T-shirt malfunctions-long story). I must tell you, while it was great to see everyone run hard and strong, my favorite part was seeing Lori and Lisa C. cross the finish line. Both had support from their fellow CFSers; Logan, Alex and Bryan all ran an additional mile to pace the them. Congratulations to all the runners, you should ALL be very proud of yourselves. Jeanette and I were both very proud to see the determination and strength of each one of you.

A challenge has been raised! TODAY at 12:30 in the afternoon, Matty P, Giz, Sampson, and Sakura are competing in "IN N OUT HELEN". 

How it will go down-

3 Rounds

Eat a Double Double (must include meat and cheese- the rest is optional)

Run 400m, 21 KB (@ prescribed weights), 12 RX'd Pull-ups

At the end of the 3rd round you must down a MILK SHAKE!

45 minute cap.

The winner will be the one that does NOT throw up; should all parties barf- fastest time wins.

If anyone else is interested in joining (no bands/jumping- I would like to avoid as much equipment as possible that can be soiled), you must show up at 12:30 with 3 burgers and your milk shake- also, as I told those participating, you must clean up your OWN MESS; buckets, trash bags and mops will be available! All are welcome to watch, for those that cannot make it, I will be making a video!

Deja vu-

Happy birthday to you, Happy birthday to you, Happy birthday dear Fathia, Happy birthday to YOU! We all at CFS hope you have a fabulous day, maybe even have a small sliver of cake?! For those you that do not know, Fathia has been with us for a while, she is Nutrition Certified and A FIRE BREATHER! You can often hear her counting her reps in French (see above) and is always a motivation to workout with. I love this picture, she looks SO HAPPY =)

(So, I messed up and Fathia's birthday REALLY IS TODAY! This birthday thing is harder then a WOD)

WOD for 053109

Rest or pay what you owe. 

What are your CrossFit Goals?

There have been some recent changes to the record board, Care Bear is on the board for "Helen" and Alex is on the board for "Grace", the guys have been putting up good numbers too. We are coming up on the mid year and I am just curious if any of you have "crossfit goals", i.e. I want a pull-up by this date, I want to do a WOD RX'd or maybe even as specific as to say you want to cut 30 seconds off your "Fran" time. Tell us your goals, we would all love to help you achieve them. Granted I know some CFSers already do WODs RX'd, but we should all still look at the board and think "I want to get up there for 'Michael' or 'FBG'", if you aren't setting goals, think of some.

Tomorrow night is "Date Night" at CrossFit Vallejo (no you don't need a date, it's CFV and CFS are on a date). The event is potluck style, they will have a grill should you bring something to throw on it. They have asked that we bring chairs and beer, plus of course food. After "Every Second Counts" the party will continue- UFC Fight Game, drinking, etc...I heard something about having a buy in for the UFC Fight game, $5 to buy in and winner takes all!

I will assume anyone who doesn't make it to tomorrows classes are enjoying the nice weather and are on a boat...

lo

Date Night

PLEASE READ:

A couple of weeks ago we announced that we have moved to an automated payment system (electronic debit or credit card payments).  Cash and checks are nice but very time consuming and quite frankly a pain in the ass.  I would much rather have everybody show up, get their WOD on, hang out, and then leave without having to worry about running to the ATM or digging underneath their seats for their checkbooks.  Also tracking cash and check payments is also a pain in the ass and takes a lot of trainer effort so as of June 15th we will no longer except cash or checks for monthly payments.

Here are your options (these come as no surprise as Lo put the paper in your folders a week ago):

OPTION 1:

Month to Month (non-binding):  Payment will be taken out on the 15th of every month.  A one month deposit will be needed in order to cover this option; 30 day written notice is needed in order to cancel/stop payment.

OPTION'S 2 & 3:

Month to Month with six month commitment and Month to Month with 12 month commitment no deposit required and members may freeze contract which will extend commitment.

OPTION 4 & 5:

Six Month and 12 Month Prepay commitment.  BIG DISCOUNT.  With purchase of a six month commitment member receives $50.00 discount (take your current monthly membership multiply by 6 then subtract $50).  With a purchase of a 12 month commitment member receives an entire free month (take your current monthly membership multiply by 11)!

You do not have to wait for JUNE 15TH to sign up.  Paper work is available at gym, you can take it home decide which option is best for you and then return it to gym.  Payments will not be processed until they are due and best you will no longer have to worry about it.  Most people are resistive to change however this will make things much smoother for everyone and I don't have to stand at the filing cabinet turning folders over to Lo (AKA KNEECAPS!)  Questions regarding these matters please speak to myself (DJ) or Lo.

The CrossFit Movie has finally arrived and our friends at CrossFit Vallejo have gotten their hot little hands on a copy of it.  They have kindly invited CFS to join them and the movie kicks off at 8PM on Saturday at their Box 145 Valle Vista Ave Suite #D in Vallejo California.  Lo and I've seen the movie twice it's awesome and well worth a third preview.  More details to follow on what to bring (food, beverages, etc).  RSVP to comments if interested in going and carpooling from CFS.

WOD for 052909

"JACKIE"

For Time So Move Quickly:

1000 Meter Row

50 Thrusters at 45 #'s

30 Pull-Ups

Words of a very, very, very wise man to help you on your kipping pull-ups for tomorrow.

A Little 411

A couple of weeks ago we announced that we have moved to an automated payment system (electronic debit or credit card payments).  Cash and checks are nice but very time consuming and quite frankly a pain in the ass.  I would much rather have everybody show up, get their WOD on, hang out, and then leave without having to worry about running to the ATM or digging underneath their seats for their checkbooks.  Also tracking cash and check payments is also a pain in the ass and takes a lot of trainer effort so as of June 15th we will no longer except cash or checks for monthly payments.

Here are your options (these come as no surprise as Lo put the paper in your folders a week ago):

OPTION 1:

Month to Month (non-binding):  Payment will be taken out on the 15th of every month.  A one month deposit will be needed in order to cover this option; 30 day written notice is needed in order to cancel/stop payment.

OPTION'S 2 & 3:

Month to Month with six month commitment and Month to Month with 12 month commitment no deposit required and members may freeze contract which will extend commitment.

OPTION 4 & 5:

Six Month and 12 Month Prepay commitment.  BIG DISCOUNT.  With purchase of a six month commitment member receives $50.00 discount (take your current monthly membership multiply by 6 then subtract $50).  With a purchase of a 12 month commitment member receives an entire free month (take your current monthly membership multiply by 11)!

You do not have to wait for JUNE 15TH to sign up.  Paper work is available at gym, you can take it home decide which option is best for you and then return it to gym.  Payments will not be processed until they are due and best you will no longer have to worry about it.  Most people are resistive to change however this will make things much smoother for everyone and I don't have to stand at the filing cabinet turning folders over to Lo (AKA KNEECAPS!)  Questions regarding these matters please speak to myself (DJ) or Lo.

Okay enough about the nuts and the bolts of the operation back to the important stuff.  By now you are all wondering what in the "F" the WOD is.

Here is some instruction on the beginning of the movement.  Although there is no sound in this video it clearly demonstrates a tight back, solid core and FULL OPENING OF THE HIPS along with really opening the hips.  Thanks Jeff for directing me to this video.

And the second part of the movement; pay attention to the right side of screen as it is a much more efficient way to get the weight over your head.

AND A VIDEO FOR OVERALL MOTIVATION!  

If you haven't figured it out yet WOD for 052809 is:

"GRACE"

30 Clean and Jerks for Time M#135, W#85)

LOTS AND LOTS OF FOLKS HAVE THE OPPORTUNITY TO GET ON THE BOARD OR DO THIS WOD AS RX'D

However scale as necessary

This a quick WOD so we will probably run multiple small heats for every class, so stay warm, practice during the down time but most importantly cheer on and help count for your fellow CrossFitters.

What a day!

Barbara was a BLAST!  To help everyone enjoy the fun Jeff brought in misters which hopefully helped cool the temperature of the box by at least a few degrees or gave you a little mid-WOD relief.  Everyone rocked the WOD today.  For those that made it in know that you shared your misery, triumph, pain, anguish, elation, sweat, blood and tears with 42 of your fellow CrossFit Solano Folks not to mention the score of other individuals how also did this WOD from www.crossfit.com

THE MISTERS IN ACTION!!!!!!

This first photo is great because everybody is in transition.  Mike is mid-squat, Heather is mid push-up, Mo is hustling to sit-ups, Candie is prepping for squat and Melissa and "V" are banging out the sit-ups.  Melissa I'm glad you know how to "party like a rockstar!" ;-)  The next photograph is Toph,  I think that puddle is from his sweat, that dude gave everything on the WOD and then some!

The two guys with state nicknames TEX and BROOKLYN take a little post WOD nap.

Again great job everybody way to give a 100%!  You all should be proud and bragging about yourselves at work when co-workers are asking you why you are grunting getting up from your desk.  You can proudly tell them "Well you see I did 100 pull-ups, 150 push-ups, 200 sit-ups, 250 squats yesterday doing this crazy CrossFit stuff!

WOD for 052709

REST, REST, REST you deserve it, or if you missed a WOD pay up sucker

Having Fun

Thanks for all that attend DIABLO CROSSFIT'S  BBQ Today, what a good time and a good representation by CFS Folks!

Todays WOD:

Five Rounds each for time of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats 

Rest three minutes between rounds

Introducing TEEEEEE (yup 6 e's)

Teeeeee goes to school with Sakura; she completed all her introduction classes in a row (4 consecutive days of CFS- when was the last time you did this?!), starting tomorrow she will be in full swing joining "regular" classes. I have to tell you I am very excited to workout next to her, she is strong, is already putting up good times for her WODs and can do strict pull-ups! I have seen Teeeeee work very hard, she takes minimal rests, rarely stops for water and pushes herself to the max- if you see her around the gym please welcome her =)

(She is only on the blue band to work on the kip-)

REMINDER; TOMORROW, MEMORIAL DAY WE WILL ONLY OFFER CLASS AT 8:30A AND 9:30A. ALL ARE WELCOME TO HEAD TO DCF FOR PALEO/BBQ POTLUCK. DJ and I are heading over after the 9:30a class- Potluck is from 11a-2p, I encourage everyone to go, they have a wonderful facility. If you can't stay the whole time, take your own car- it will be worth the drive.

Imagine what his TOTAL would be:

WOD for 052509

***WOD changed to honor a hero on Memorial Day***

"Griff"

Run 800m

Run 400m Backwards

Run 800m

Run 400m Backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 200 in the Rasheed district f Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

First posted 9 June 2008

Joyeux anniversaire Fathia!

(If Yahoo translate works correctly- that should read "Happy Birthday Fathia!")

Happy birthday to you, Happy birthday to you, Happy birthday dear Fathia, Happy birthday to YOU! We all at CFS hope you have a fabulous day, maybe even have a small sliver of cake?! For those you that do not know, Fathia has been with us for a while, she is Nutrition Certified and A FIRE BREATHER! You can often hear her counting her reps in French (see above) and is always a motivation to workout with. I love this picture, she looks SO HAPPY =)

Now, a photo recap of CFS Family day...

Thank you to Matty P. and all the guys that came out this morning and helped facilitate class, I had a blast and I know the rest of the group did too! A few of us are even talking about coming down Tuesday night! WIll keep you posted.

Lisa C., Kimmi and I like to smile =) And my hands are wrong for the pose...

Mo's team won! 12 to 2! Great game Bruins!

Lori's UFC Fight Night was fun, and as promised- there was ZONE food- though I have to admit, I didn't have any! I ate all the bad stuff =(

WOD for 052409

"Helen"

And to get you ready- the best "Helen" video:

MEMORIAL DAY SCHEDULE CHANGE

Due to interest in Diablo's BBQ, we will ONLY HAVE A 8:30AM AND 9:30AM CLASS-