CrossFit Solano

Giz is doing well

I thought maybe everyone might be missing Giz a little, his comments here and there are nice, but it is no substitution for the close/crap talking Giz that is usually in the box every afternoon... I know I missing hearing him yelling "Gray Bush" and "Jesus didn't tap." To bring a little Giz back to the gym, I thought I would share this email... 

"...let me give you a brief rundown from a crossfit standpoint of the base. for starters its like 110-115 all the time so running outside mostly happens at dusk when it cools down to a brisk 85 to 90 there is a cardio tent where there is a sea of gazzelle and treadmill pointlessness however at the very end there is what i suspect is a try at a crossfit there is a dip/ab/ wannabe pull up bar a 24'' box a 20'' box  some jump ropes a full rack of weights a 35# kettlebell and med ball I'm gonna do what i can to make it work. there is a weight tent but its mostly full of hella norcal cutoff tapout shirt tribal tattoo army guy bro dudes. So unless its a heavy day I'm not gonna waste my time in there. So todays wod which i call "makesomeshitupcausethereisnotalottaspace" 2k row then 5 rounds:  5 reps of what ever the situp stand up thing is called 5 pullups 5 24'' box jumps  then 25 crisscross jumpropes only if you miss or stop you have to start over the count. It was super fun anyways i had grilled chicken  hard boiled egg and a baked tater (plain) for dinner i'm gonna try to eat better. After my wod i went to the spinning hanger there is a bunch of staionary bikes and gaywods doing p90faggot  and i did palama set 1 to keep up on my kaju fighting skills after that i still felt fat and somewhat disgusting so i went to basketball court and made up a game to improve my basketball skills and work out. You start out by shooting the ball every time you miss you have to dribble all the way down the court and dribble back just to shoot and in my case most likely miss .  i only played to 5 and i must of ran down and back at least 20 times."

WOD for 07232009

"Elizabeth"

21-15-9 reps of:
Squat Cleans  (135/95)
Ring dips

GET READY!

Happy Birthday Carl the BEAST and Rowbot!!

Happy Birthday to two amazing guys, both are great to have around the gym as both have the ability to get anyone through any WOD. I personally enjoy Carl's advice on lifts and Rowbot's critique on body movements and of course the rower!

The BEAST demonstrates an excellent deadlift.

Does anyone else miss Rowbot wearing the short shorts around the gym? 

Happy Birthday STUDS!

Tomorrow DJ and I will start figuring out the winners of the "Biggest Loser" and post by Friday! Any thoughts on who is going to win?

WOD for 07222009

REST- pay what you owe!

FYI-Zumba Canceled all this week

Congratulations to Julia, Angela, Aimee, Jeanette, Jeff, Bob, Cindy and Sakura for pulling off a successful fundraiser! Together they raised a total of $400.00, the money will be used to fund groundbreaking cancer research, provide up-to-date cancer information, advocate for all people to have access to screening and treatment, and offer free programs and services to improve the quality of life for people facing cancer. Thank you too all of you CFSers that showed up/stayed to contribute to this wonderful cause. The ladies and gents put a lot of hard work and planning into the event- GOOD LUCK ON YOUR WALK NEXT WEEKEND!!

      

Just a reminder Zumba is canceled this week.

Don't forget 7/30 is the Giants Baseball game, I will arrange a carpool sometime this week. Game starts at 7:15p.

Update about BBQ Tuesdays:We are changing CFS BBQs to once a month- first Tuesday of the month only. This goes into effect immediately- NO BBQ TOMORROW. Thank you for your understanding and I hope that with a limited date more of you will be able to make it out, we ALWAYS HAVE A GOOD TIME!

August 8th Lori is hosting Fight Night starts at 7pm, please RSVP to comments. BYOB.

WOD for 07212009
Shoulder Press 1,1,1,1,1,1,1

Stay Cool

Carl is either coaching proper set up for a clean or he's prepping a group of SPARTANS to set off for war (see photo below)

It's been hot the last couple of days so make sure to stay cool, where sunscreen and DRINK PLENTY OF WATER!  Which is your favorite day?  Heavy lift days, named WOD'S ("Cindy, "Fran", etc), Hero WOD'S ("Murph", "Danny," etc), or Chipper WODs (Filthy 50, etc) or Rest Days?  Post thoughts to comments

Five rounds for time of:
95/65 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Matty P Brings a Friend...Please welcome ARNOLD

I think Matty P tricked his friend to come to CFS with him because I am willing to guarantee Arnold had no idea what he was in for. Regardless of if he knew the severity of our WODs, he sure found out after...

    

Congratulations are in order, Matt Thomas, Robot and Z all participated in a sprint triathlon this morning and did wonderfully. Thank you Lynn for sending me the great pictures! Next time DJ and I will be there proudly wearing our CFS shirts and cheering them on.

    

 

WOD for 07192009
21, 15, 9
Squat Snatch (m: 95#, w:65#) scale as needed.
Chest to bar pull-ups (kip hard and you might surprise yourself! If not, chin over the bar is fine)

Happy Birthday Lo!

Lo gets some rest post WOD!  It's her Birthday so I had to sneak this in!  Happy Birthday Wifey!  We will be enjoying some rest day/birtday beers today hope everyone has a great day. 

READ BELOW FOR MORE ON TODAYS POST!

CrossFit Women

I talk a lot about CrossFit. I tell everyone about it.  I remember when I used to workout at Globo Gym people weren't so excited or happy to  working out as I am now when I CrossFit.  CrossFit has given me confidence, has allowed me to push myself to new limits and I have met so many people through CrossFit who share in my excitement.  I have to shake my head when I hear women say "oh I don't want to lift weights or do CrossFit because I don't want to get bulky."  The truth is following CrossFit programming alone will not create bulk, bulk is created partially due to genetics and partially due to performance. When I say performance I am not referring to your FRAN time, I am referring to what weight you use- some of the "bigger" well known girls are known for using weight that is often prescribed to men, some are former body builders- there physical apperance is not related to CrossFit entirely.

I regularly check the sites of our CrossFit Brother and Sisters and loved what Freddy C. at CrossFit One World posted a couple nights ago- HE HAS ALL THE ANSWERS!

CALLING OUT TO ALL THE WOMEN...

I always find it interesting that some women have this fear that if they do Crossfit, they will get "big." I challenge all you girls who might think this way to take a real close look to this pic (click on it and it is way bigger). Look in the crowd. I am just gonna say that the girls there look pretty amazing and I am sure that most of them Crossfit. Look at Jolie Gentry on the bar....no over the top musculature build there. There is a great article that I first read after going to the Crossfit Balboa blog. The article is from Mark's Daily Apple. All you women who fear that you are going to suddenly look like a guy if you Crossfit should read it.

Thank you Freddy C. for posting about all the lovely CrossFit Ladies.

WOD for 07182009
REST- or pay what you owe.

 

Please remember:

Angela, Aimee, and Julia are hosting a fundraiser this Saturday 07/18/09 to help raise funds for the American Cancer Society.  The Event Kicks off at 0930 with the first Zumba Class.  The second Zumba Class starts at 1030 with a BBQ and Raffle to follow.  Classes are $5 and the BBQ is also $5 all proceeds will be used to help fund groundbreaking cancer research, provide up-to-date cancer information, advocate for all people to have access to screening and treatment, and offer free programs and services to improve the quality of life for people facing cancer.  Be sure to come down and support them this Saturday.  Please RSVP to jewelsrod@gmail.net OR angelaeknight@sbcglobal.net OR aimeepearsall@comcast.net.

I always find it interesting that some women have this fear that if they do Crossfit, they will get "big." I challenge all you girls who might think this way to take a real close look to this pic (click on it and it is way bigger). Look in the crowd. I am just gonna say that the girls there look pretty amazing and I am sure that most of them Crossfit. Look at Jolie Gentry on the bar....no over the top musculature build there. There is a great article that I first read after going to the Crossfit Balboa blog. The article is from Mark's Daily Apple. All you women who fear that you are going to suddenly look like a guy if you Crossfit should read it.

Thank you Freddy C. for posting about all the lovely CrossFit Ladies.

WOD for 07182009
REST- or pay what you owe.

 

Please remember:

Angela, Aimee, and Julia are hosting a fundraiser this Saturday 07/18/09 to help raise funds for the American Cancer Society.  The Event Kicks off at 0930 with the first Zumba Class.  The second Zumba Class starts at 1030 with a BBQ and Raffle to follow.  Classes are $5 and the BBQ is also $5 all proceeds will be used to help fund groundbreaking cancer research, provide up-to-date cancer information, advocate for all people to have access to screening and treatment, and offer free programs and services to improve the quality of life for people facing cancer.  Be sure to come down and support them this Saturday.  Please RSVP to jewelsrod@gmail.net OR angelaeknight@sbcglobal.net OR aimeepearsall@comcast.net.

A NEW look?!

Many of you who went to the CrossFit Games witnessed the pride other CrossFit's have for their gym- I want you all to know that we are all proud of you and what CFS has become...and to prove it...

DJ and I took the truck in and had some work done! Since having it done we have had a few honks and waves, we are both very excited to wear our CF Heart on our sleeves, errr truck. If only GIZ was here to take a picture infront of it wearing his Texas shorts!

WOD 07172009
"CINDY"
AMRAP 5 Pull-Ups, 10 Push-Ups, 15 Squats

"This is Why I CrossFit Part 2"

A few months ago we posted "This is Why I CrossFit" from CrossFit California City. We had the pleasure of meeting Bob in between a beer run, my kind of CrossFitter, he was very friendly and as happy to meet us as we were him. Bob  helped support our Tribute WOD by running the WOD at his box and sent donations to the families of the Oakland PD.
Bob recently added a Part 2 and I thought you would all enjoy it as one we can all relate and two we got a shout out!

Dateline, Aromas, CA. Kerry and I attended the 2009 CrossFit Games with a couple intentions. First, we wanted to meet folks face-to-face that we’ve been “talking” too online for over a year. Second, we wanted to see the competition, the spectacle, the display of intestinal fortitude that is the CrossFit Games.

Epic fail on number one. While we did meet the folks from CF Solano, and message board regular Renee, we really didn’t spend too much time socializing at all. Fail on number one was because we were sucked into number two full bore. The athletes. The competition. The Games. It was so much more than I expected. And I had pretty high expectations. Words cannot describe the shared feelings and emotions that spectator and athlete share during the Games. But I’ll try.

What other sport marries competitor and spectator so? I can’t think of one, and I like a lot of sports. I imagine it’s like being the parent of an olympic gymnast at the Olympics. But we’re not the parents of these athletes, and in many cases, we don’t even know them.

We’ve “met” them on the internet, or maybe by email or at a certification course. We’ve followed them during their journey and our heart cries with them in their shortcomings and cheers with them in their victories. The CrossFit Games does this for one reason. That reason is because, as CrossFitters, we understand. No matter what your Fran time, or one rep deadlift, or whether or not you can do a muscle up, you understand. We are CrossFitters. We see the looks on the competitors faces as they push the boundary out, leaning on the limits of body and mind, and we know what they are feeling. We’ve been there. Most of us have been there recently. Most of us will be there again soon. This is what is different about the CrossFit Games. Everyone in attendance is on equal ground when it comes to heart and soul. Our physical capacities are different, but our mindset is the same. Burpees suck for everyone (...)

Congratulations to everyone who PR'd on FRAN today, several people cut down their time, went up in weight and switch bands from the last time. Some notables: Lori PR'd by 3 min. and switched to the blue band, Steve cut 7 min., Carebear cut 6 min., Bryan cut 3 min.,  and Meg cut 1 min. First timers with Fran were: Tony, Matt T., Dave Cello, and Jessica. If I missed anyone I am sorry- everyone did great.

WOD for 071609
Hangpower Cleans 3,3,3,3,3

A Final thought on the 2009 CF Games

 The dust has settled, the medals have been given, the spectators, athletes and vendors have all gone home and yet I still can't get what an awesome event the CF Games were out of my head.  Bryan wrote this in yesterday's comments but I wanted everybody to read how this event touched him.

"So the 2009 CrossFit games were my very first. I had an awesome time. The Games exceeded my expectations by a very large margin. I had no idea what I was in for. I attended the NorCal qualifiers and expected the Games to be a lot like that…well, they weren’t…they were about a billion times better.

First of all, the presentation was right on par. HQ did an amazing job at setting everything up. The spectator area was incredible…you could sit high up in the bleachers and take it all in, or you could get right up against the fence for an intimate view of the action.

Second, the vendors were incredible. I scored a bunch of new (free) swag and also broke the bank a little bit at the CrossFit store. No biggie though, I’ve always wanted a pukie shirt :) I cheated at the food counters as well. I had some orange chicken and a double cheeseburger. Both were absolutely delicious, but nowhere near Zone…oh well, a little cheating never hurt anybody.

Finally…last but nowhere near least…the competition. This blew me away. I was expecting to just sit by and watch a bunch of people doing WODs, and cheering for my favorite athletes, just like I do at a baseball or football game. A funny thing happened, though, I got emotionally involved in the competition. I mean, when I watch a baseball game and my favorite player hits a home run, I’m happy. I jump up and down and scream and cheer because he just did something incredible. However, I haven’t played baseball since I was ten or eleven years old, I have no idea what that athelete is actually feeling as he drives the ball out of the park. At the CrossFit Games, on the other hand, I knew what the athletes are feeling. Now, anyone who knows me knows that I am by no means a fire breather, or star athlete, and I’ve never done my WOD in front of thousands of people, but I felt the athletes’ pain as they struggled for that last rep, when they had to drop the bar cause their arms couldn’t take another push press, as they gasped for breath on the run, doing everything they could to will their legs to take just one more step. My heart sank when Jason Khalipa collapsed near the end of the run on the first day. When Annie Thorisdottir was struggling with her muscle-ups in the final event, and fell to the ground, I actually welled up with tears (good thing I had my sunglasses on so nobody could see it…). I, as well as everyone else in that crowd, felt a connection to these athletes. You could feel the energy at the end of the Women’s Chipper when Charity Vale set down her weight to rest during the lunges when she was only a few feet behind Kristan Clever, and only about fifty feet from the finish. Everyone yelled and pleaded with her not to stop. The energy was absolutely electric.

I can now see why DJ and Lo were so excited to be at the Games. I can’t wait till next year…with any luck we’ll have an athlete from our own box to cheer on…

I’m hooked. I now see why this is such a big deal. Hope to see you all there in 2010."

It should be noted that Bryan has kindly nominated Bubba (pictured Pooch) and himself as President and Vice President  of the Party Planning Commision (PPC) for CrossFit Solano at next years games (**Bryan won the title President by one vote, Budda doesn't have thumbs and could not fill out the ballot correctly)

***Rest Day*** (PAY WHAT YOU OWE)
******BIGGEST LOSER IS COMING TO A CLOSE, PARTICIPANTS PLEASE COMPLETE FINAL WEIGH INS WITH TRAINER, COMPETITION WILL BE CONCLUDED AT THE END OF THE NEXT THREE DAY WOD ROTATION AS WOD's WILL COUNT TOWARDS FINAL SCORING*****