CrossFit Solano

Fresh Produce

For those of you that live/work in the area or have a little time before/after a WOD; I strongly suggest you all check out Larry's Produce on Suisun Valley Rd in Fairfield. My family has been going to Larry's for years and now that I do the cooking and follow the Zone/Paleo diet, I find it important to shop there too. Not only will you support a local farmer/business, you will also save some money in your pocket! This past weekend I went to Larry's and picked up a few items, just to give you an idea of the savings: 1 head of romaine lettuce $0.50, 5 apples $1.25, 1 pineapple $1.50, 1 yellow squash $1.50, 2 avocados $1.00- you get the idea- for those of you that do the shopping, this is CHEAP compared to local super markets. You can either pack your arms with fresh fruit and veggies or grab a wheel barrow and "fill 'er up"! If you have time to bring the family down for an hour or so, you are also welcome to pick your own produce!

Larry's is located at 4606 Suisun Valley Rd in Fairfield.
Open daily from 9am- 5pm; June through December.

Biggest Loser is wrapping up quickly, please do not forget to weigh in. A trainer, or anyone you feel comfortable verifying your weight, can help out. I know Matty P and Logan have been weigh in partners for some time...you tell me, maybe they are more...

WOD for 07012009

5K
I would suggest everyone wear running shoes, sunglasses and maybe even a hat, definitely some sun screen, and drink lots of water. Oh and bring your Ipod or other musical listening device DJ will not be singing cadence for everyone.

**Reminder: The gym will be closed July 3rd- July 5th; Back open for regular hours July 6th. The gym will also be closed July 10th- July 12th for the CrossFit games; Back open July 13th for regular hours.

All Conditions

Courtesy of Phil (stationed in a far away sandy oasis)

 

Hey man,

 

So we did Murph today.  It wasnt that hot, it was only 108 to start with, but in typical Third Country Standards we had to fight a dust storm as you can see in some of the pictures.  Breathing nice thick sand, visibility was about 100 meters.  Everyone wore kit over 25lbs, most had 30-35 lbs.  I picked out some pictures  and video for you.  Overall everone completed it, times were slow, in fact I wont tell you how bad but everyone finished.  Didnt have the turn out we expected either, I guess there were some second thoughts, but the guys you see in the picture are pretty much the core group here anyways.  Main thing is everyone Finished.  Hey take care man, I am looking forward to coming back for a break and getting to work in a cleaner environment......

 

 

 

I guess next time I'm thinking it's too hot in the box I need to remember Phil and those guys are doing CrossFit in some extreme conditions!  Keep up the good work guys, come home safe.

 

WOD for 063009

Push Jerk

5, 5, 5, 5, 5,

 

ANNOUNCEMENTS: GYM WILL BE CLOSED JULY 3RD, 4TH AND 5TH we will also be closed JULY 10TH, 11TH AND 12TH CROSSFIT GAMES!  We will post home workouts for those days for those interested.

Staying hydrated and proper attire

On attire:
It's getting hot so clothing has become, er, uh I guess optional?  But really folks its hot in the box so if you gotta shed a couple layers please do so; but I'm going to have draw a line at thongs. 

On hydration:
I have often struggled with drinking enough water in my day, it is so easy to fill up on coffee in the morning, have a diet coke with lunch and the next thing you know, you have shown up to a WOD with no water in your system. I found this article in Women's Health and thought we could all benefit from it- especially with the combination of this really hot weather and our intense WODs!

Eight Glasses, My Ass

As a rule, the more active you are, the more water you need. In fact, the newest hydration guidelines for athletes, issued this year by the American College of Sports Medicine, are nowhere near one-size-fits-all. The 14-page document boils down to this: Start your workout with a full tank, then replenish your fluids based on your pre- and post-workout weight.

Here's a more specific game plan:

4 hours before your workout: Drink 12 ounces of fluid, then weigh yourself. If your urine is the shade of apple juice or darker, plan to gulp 8 to 12 more ounces 2 hours before you exercise.

During your workout: Replenish with a 16-ounce sports drink/water every hour, or 4 ounces every 15 minutes. Drink more if you're working out at a high intensity for longer than an hour.

Post workout: Weigh yourself again. Drink 16 ounces (think of filling a pint glass) per pound you've lost. If you gained weight, you're drinking too much.

POST TO COMMENTS YOUR BEST METHOD'S FOR STAYING HYDRATED WITH WATER!

WOD for 062909

40 Walking Lunges
21 Pull-Ups
21 Sit-Ups
40 Walking Lunges
18 Pull-Ups
18 Sit-Ups
40 Walking Lunges
15 Pull-Ups
15 Sit-Ups
40 Walking Lunges
12 Pull-Ups
12 Sit-Ups
40 Walking Lunges
9 Pull-Ups
9 Sit-Ups
40 Walking Lunges
6 Pull-Ups
6 Sit-Ups

Rest

Finally, a rest day falls on a Sunday! For those of you that have WOD'd it up rather hard over the past few days, I wish you lots of rest! Sleep in, make zone pancakes (or breakfast of your choice) and enjoy the nice wheather! How do you choose to rest on your rest days? Do you stay active, maybe a family hike? Or sit in the tub? Swim? Are your rest days also "cheat" days?

On another note, tomorrow morning while some of you sleep in and the others come in for a workout, our dear Kate will be boarding her plane. Kate deploys tomorrow morning for 77 days, lets cross our fingers no extra days are added in. Kate, CFS wishes you safe travels and a speedy return =D

    

WOD for 062809

Rest; or pay what you owe- and there have been some good ones to choose from!

Ain't Nothing But a Peanut...

Let Ronnie Coleman motivate you...

The CrossFit Games are just around the corner, July 11-12. Ly, from CFV has been calling those interested in rooms, please call her back if you have not already done so. Whether you have a room or you are just coming up for the day- DON'T FORGET TO BUY YOUR TICKETS! Click here to do so.

The same weekend of the games Lisa C. will be participating in the Avon Walk for Breast Cancer, Please click here to read more about her connection to breast cancer and make a donation, large or small all are accepted. What a wonderful group of "do gooders" we have here at CFS! 

WOD for 062709 Deadlift 1,1,1,1,1,1,1

Why Do You CrossFit?

Sampson shows us the proper post WOD recover position.  Often times people ask why do you CrossFit if it leaves you feeling like Sampson? As I ponder this question my aching sore muslces and my torn hands are screaming "WE DON'T KNOW BUT MAKE HIM STOP!"  Sometimes I tell them it's for my job, for my family, or for my overall health but I think Freddy Camacho from CrossFit OneWorld gave the best answer.  This is from his website the other day and I believe it gives a great look into the mindset of most CrossFitters.  Thanks Freddy.

General Physical Preparedness.

You can Crossfit for many reasons. Maybe you just want to exercise and get healthier. Maybe you want to lose weight. Maybe you like working out with cool like minded people. Maybe you are competitive by nature and you need to have a challenge on a regular basis. Maybe your job depends on you being prepared for the unknown......

I once read an article about Crossfit where the author was mocking us by saying Crossfit athletes were preparing for some superhuman feat that they might not ever have to face. Sure, I might live my entire life and never need to perform a heroic act....or, I might have to perform several in one day. Who knows? We know not what life has in store for us tomorrow. A mom or dad might have to save their family from a house fire. A teacher might have to protect his/her students from some heinous act of school violence. A firefighter or police officer may go to work tomorrow and not return home to their loved ones.

General physical preparedness is no guarantee for success. Crossfitters are not superheroes. That being said, I wholeheartedly believe that Crossfit athletes are better prepared both physically and mentally for whatever life may throw at them. When you train hard across broad time and modal domains, you are better suited to handle life's simple demands to the extraordinairy feats.

On a side this is Dani from Santa Cruz visiting us this summer if you see her around the gym be sure to say hi.

WOD for 062609

"Nancy"
5 rounds run 400m, 15 over head squats (m:95#s; w:65#s)

For a Good Cause

***I dorked this up the first time so I wanted to get it right!  Hopefully I did****

Mrs. T., Jeanette or Nette to us, is walking for a great cause this weekend at Six Flags Discovery Kingdom.  She is walking along with countless other to find cures for childhood cancer. Click here  for more details.  Later on this summer she, Aimee Pearsal, Julia Rodrigquez and Angela "Angry" Knight have also teamed up with the American Cancer Society and Relay for Life and to raise money to find an end for cancer on August 1st and 2nd (if I missed anybody I apologize) .  It always amazes me the amount of extra credit stuff CrossFitters take on in their personal lives.  Nette and the others are very close to their personal goals and I think their CrossFit family can take them over the top.  I've put myself on an allowance since reading a great book recommended by Mr. and Mrs. Dean called the "Total Money Makerover" by Dave Ramsey but I put two thirds of my allowance ($10) in the tip jar for Nette for her walk this weekend.  I plan on using the recycling from the gym and my allowance to fund the other ladies  You can click here or look to the side bar to the right for a direct link to Nette's and everyone's Donation Sites.

If you can't donate President Obama says thats okay you can blame it on the economy

Barack Obama - Blame It On The Economy - watch more funny videos

 

WOD for 062509

50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Barely Legal

Alex HAPPY freakin' BIRTHDAY GIRL!  Oh yeah now you can do all those fun legal things like buy tobacco products, vote and of course everyone's favorite.......... gamble at some Indian Casino's (not all of them because some of them serve alcohol and you can't do that yet).  I know what all you perverts were thinking "hahahahha she can buy porn!"  To save her that awkward experience your fellow CrossFitter's took this Birthday opportunity to buy you a half naked heavily tattooed man (times are tough give us a break ;-)

P.S. BRYAN IS AWESOME

WOD for 062409

REST OR PAY WHAT YOU OWE SUCKA'S

Deja Vu

THE GAUNTLET HAS BEEN THROWN! Action starts around the one minute mark.

Fight Gone Bad-Ass from CrossFit Central CT on Vimeo.

Okay so after popular demand we are going to have Fight Gone Bad Part 2.  All the same as the original FGB that was on Sunday.  Everybody wanted to attend but due to plans, BBQ'S and being out of town attendance was low.  If you already did FGB on Sunday we have a back up WOD planned for you.

WOD for 062309

Fight Gone Bad

or

"Annie" plus an additional 10 minute butt kicker! I plan on doing this fun stuff on Wednesday

Pinnacle Point

*** I apologize I made this post yesterday afternoon however did not hit send*****

Brian's face in this photo is classic.  He has reached that pinnacle point in the WOD that we all come to day in and day out.  Do you quit or do you go on?  Your heart is racing, pounding against your chest.  The air you are breathing is hot and it feels like your lungs are going to explode.  There's no moisture in your mouth and your tongue is like a dry, crusty gym sock.  Sweat is dripping down your back and has probably soaked your underwear.  Water is right there; but to grab it and drink its sweet reward would be to rest and we can rest when we are done!   In a world where it's you against the stupid stop watch quitting is not an option.  THIS IS CROSSFIT and it's at this moment when you throw everything you have left into the remainder of the WOD.  NOW GO GET SOME!

WOD for 062209 'Nicole'

AMRP IN 20 MIN of Max Reps Pull-Ups run 400 Meters, Coming off the bar or touching the ground ends the round and athlete has to run.

Video is courtesy of CrossFit LA and maybe helpful if your hands are still torn up from last week.

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.