CrossFit Solano

Foosh does 'Grace'

DJ told Foosh "Keep the bar tight and close to your body...You want to have the bar against your shins...Get in a good deadlift position..." As is turns out, Foosh is an excellent listener!

Congratulations to everyone who PR'd today!! Bob, formerly known as Pizza, took just over 10 minutes off his time!!

Maybe for those that want to improve their 'Grace' time...? Only 6 minutes a day!

WOD for 08012009

Four rounds run 800m- rest in between each round as needed, approx. 2-3 minutes.

Day of Disaster?

A hit and run accident, one mashed up a vehicle, a high speed pursuit, the observance of "tactics" gone bad, the discovery of Spicy Sweet Chili Doritos, invisible pull-up bars, a very un-birthday song, and Bryan's sexy jean shredding pole dancing would have led one to believe that the day was a disaster.  However all was not lost, the Giants won, and we all had a blast.  I wish all of the CFS family could have been there but if you weren't here are some pictures from tonight.  For more details check comments or get the whole scoop from folks that were there.

A portion of the CFS family which were in attendance

Cop to Caroline: "I said you could sit on my bike not on my lap!" 

...and the picture you've all been waiting for Bryan auditions for the Chippendales!

WOD for 073109

"Grace" 30 Clean and Jerks for time 

M#135, W#85

Steve strikes a sexy rest position

After battling through "Hansen" the other day Steve took a moment of reflection to strike a pose with his kettlebell name 'MotherF@%ker."  At least that's what I heard him call the KB during the WOD.  I think its safe to say we've converted Steve into a full blown CrossFitting Madman.  Okay so maybe we had nothing to do with it and it was a personal choice but check it out.  Steve is rocking the WOD'S as RX'D, PRing left and right, sporting new Chuck Taylor's, (courtesy of his very supportive wife Suz), board shorts and loads of CrossFit Gear.  He is a self proclaimed "old guy" but he's just laying it on thick because young guys beware Steve is a Kettbell swinging, burpee, GHD, olympic lifting FIREBREATHER!  

ANNOUNCEMENTS:

Congratulations to Dynamax and Kimmie who are engaged to be married.  Kimmie we wanted you to know that Rickey told us that his face would have looked that way forever if you said "no," so we are all very thankful that you said "yes."  Congrats again.

  

THE GYM WILL BE OPEN TOMORROW AFTERNOON, THE GYM WILL BE OPEN TOMORROW AFTERNOON.

Due to a change in some scheduling Carl has offered to open the gym in the afternoon for anyone that wants to come in and pay what they owe because it is a REST DAY.  Be kind to Carl as he will most likely be the only trainer there and may have to run a new client.  IF YOU COME FOR A WOD IT IS YOUR RESPONSIBILITY TO SET IT UP (WEIGHTS, RACK, TIMER, ETC) AND MOST IMPORTANTLY CLEAN IT UP.  Carl has bee authorized to dish out slap burgers if anyone gets out of line.

CFS' Newest Client

Please help me welcome ALEX! Alex is Suz's daughter, she has completed all of her introduction classes and came in for her first "official" wod- "HANSEN". We scaled it a little as you all know how hard it was, but she pushed through and brought such an intensity level that it didn't matter it was scaled. Great work Alex! 

Here she is rockin' "Hansen":

  

Do you remember your first WOD? What was it? How long did it take you? What weight did you use? Did you meet "Pukie"? 

Te^6 brought a friend, Phil, on Sunday, he experienced Day 1 and did great- 7:20 RX'd. Sakura even got him to kip! After his WOD, Te^6, Randy, and D all did 100 sit-ups. We hope to see Phil around the box!

WOD for 07292009

Push Jerks

1,1,1,1,1,1,1

All kinds of pull-ups

Suz took a ton of pictures at the games, click here to check them out. There were some really cool shirt ideas- tell me which one is your favorite (plus look through the others):

On a side note, because we have many women at our gym, some are either mothers planning on extending their family or planning on eventually having their first- DID YOU KNOW YOU CAN CROSSFIT PREGO?! I have heard of the site and have noticed the link from some of the other affiliate's pages, but I thought some of you out there might want to give it a glance, CrossFit Mom.

Check her out:

WOD for 07282009

Ten rounds for time of:
3 Weighted Pull-ups (m:45/w:25)
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45/25 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

**This will be at the discretion of the trainer and athlete's skill level. 

1 round demo:

 

The sub is "Death by Pull-Ups."

"Death by Pull-Ups"

The 1st minute perform 1 pull-up, the 2nd minute perform 2 pull-ups....and so forth until you cannot perform the required amount of pull-ups in the allotted time.

Constantly Varied?!

As many of you have noticed Matt, Lynn, Roelle and Wyatt have been gone- they are visiting family in Montana. However, as many of you have experienced, it doesn't matter what state you are in or what you have planned for your vacation, CFS is always close to your heart. You wonder what the WODs are, who is PR'ing, what new achievements are happening etc etc etc... Lynn sent me a picture to prove just that:

Another fine example of "constantly varied" (thank you Sampson):

I hope that gives Matt some ideas! I remember a story of Maris trying something similar, trying to do some pull-ups on a tree to show his CrossFit skills. Have any of you had an experience trying to explain/show a friend or family member what CrossFit is? Or maybe your most creative at home WOD- please share in the comments.

WOD for 07272009

Front Squats 3,3,3,3,3

Kudos are in order

Last night I announced the Biggest Loser, but I think it is only fair I mention two lovely ladies that worked very hard to achieve very similar goals- Lori and Lisa C. Both of these ladies have worked very hard over the past months (even before the Biggest Loser contest started) going from jumping pull-ups through all the bands. Next, we are going to start working on the KIP! For "Tabata Something Else" Lori worked through all 8 rounds with NO band- her chin is very close to the bar! Lisa C. has come a long way, remember how she hated running, she is doing so much better at it, and I love watching her SPRINT to a finish!

Lori:

Lisa C.:

I love that I have a picture of them doing them same lift and how happy everyone is around them, cheering them on! (Due to cropping you can't see DJ and the rest in Lori's- but Liberty sure is happy!)

Thursday, July 30 is the SF Giants baseball game, THERE WILL BE NO AFTERNOON CLASSES THIS DAY! PLEASE MAKE A NOTE! For those of you going- we are planning to meet at the gym at 2pm to carpool- we will drive in and split parking amongst those in the cars. ***I have one ticket for sale if anyone is interested!!! $25.00!!! I will be at the gym tomorrow morning, first to pay gets it.***

WOD for 07262009

Rest- or pay what you owe. "Hansen" comes highly recommended.

The Biggest Loser Winners Are...

First let me start off by saying EVERYONE LOOKS GREAT IN THE GYM! You can honestly look around and see people are changing, both losing weight and PR'ing in WODs. I am proud of each and every one of you for what you have accomplished. Sheer dedication, determination and perseverance have gotten you this far, that being said, I hope all of you continue on your path.

Points were calculated as follows:

1 point per pound lost

1 point per minute shed ("Fran")

1 point per round earned ("Cindy")

1 point per pound increase (hang cleans)

1 point for switching bands (i.e. green to blue)

*Waist measurements were not calculated due to inconsistencies. 

The WINNERS!!!!!!!!!

   

               Suz's total points: 28                 Bob's total points: 33

Both Suz and Bob, formally known as "Pizza", have earned themselves 1 month FREE plus $100.00! Congratulations! Keep it going, you two are role models to the rest!

WOD for 07252009

"Hansen"

5 Rounds for time:

30 Kettlebell swings (m: 2pood, w: 1.5pood)

30 Burpees

30 GHD Sit-ups

Cool Down

Toph demonstrates the importance of a proper cool down and takes a much needed cold shower after performing "Elizabeth" as RX'D!  Way to go Bro!

I know everybody has been anxiously awaiting the Biggest Loser Results but I as a camera man failed to capture the winners on film today.  If the moon, stars and planets all align correctly tomorrow's post should spotlight the winners (fingers crossed of course).

WOD for 072409

"TABATA SOMETHING ELSE" or "Sixteen Minutes of Fun/Hell"

Scientific Explanation: Complete 32 intervals of 20 Seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally the last intervals are squats.  All reps count as a point for your final score.

Happy Birthday Gretchen!!!!

I am sorry I forgot to post this last night, but none the less I, along with everyone else at CFS, wish you the happiest of birthdays! Thank you for coming in this morning and making CFS part of your special day. We hope you relax and spend the day doing everything that makes you HAPPY =)