CrossFit Solano

BBQ TIME!

It's BBQ time again!  Bring your own meat and DJ will fire up the goals starting around 1900 hours.  Come enjoy the company of your fellow CrossFitters and get to know some of the people who workout at a different time then you.  Always a good time, look forward to seeing everyone there.

WOD for 090109

"Cindy" AMRAP (As Many Round As Possible) in 20 minutes

5 Pull-Ups, 10 Push-Ups, 15 Squats; Standards for pull-ups are chin over the bar and full extension of the arms.  Push-ups chest all the way to the deck (floor) and back to full extension... no "butterfly" push-ups or "boom-boom" push-ups.  Squats below parallel, weight back on heels, open the hips at the top of the squat)  Don't be surprised if we spend sometime on form tomorrow.

If you are feeling especially brave:

"Mary" AMRAP in 20 Minutes

5 HSPU, 10 One legged Squats (alternating), and 15 Pull-Ups

Rest....and Remember!!

I am sure everyone is tired of being beaten by the ropes and ready for a day of rest. For those of you that have to make it up tomorrow keep your shoes on! Care Bear and Jason B. both took theirs off and I was sure with one fatal swoop the thin rope would remove a baby toe! They both did a great job on the WOD though, so try it if you dare!

How we like to rest! Bottle for DJ and bottle for BOO!

HAPPY BIRTHDAY BOO~ WATCH OUT MOM! TERRIBLE 2'S!!

Please remember tomorrow is the first day of our new schedule:

Monday-Thursday

8:00a

9:00a

10:00a

4:00p

5:00p

6:00p

7:00p

Friday

8:00a

9:00a

10:00a

4:00p

5:00p

Saturday/Sunday

8:30a

9:30a

Tuesday, September 2nd is the first Tuesday of the month...BBQ AT CFS!! Please start planning your meals and come down to hang out for a bit! We start the BBQ around 6:30p so bring your meats and veggies for the grill.

WOD for 08312009

Rest- or pay what you owe.

Happy Birthday Lori!!

For those of you who do not know, Lori was one of our first CFS members. We opened our doors in October 2008 and Lori signed up (immediately following 3 days on, 1 day off) in December 2008. I think we will all agree Lori is YOUR biggest fan! She will stay after a WOD and encourage all of us in any way possible; whether it's running your last lap with you or cheering you on to get your next PR.

I have known Lori since I was a little a girl and many of you have known her for a long time as well, and it's because of that I can honestly tell you, she will give you the shirt off her back, push you to new limits and always invite you into her home. 

Lori, all of us at CFS wish you the happiest of birthdays! May your day be filled with laughter and love (and they aren't too tough on you at KAJ)! You have done wonderfully at CrossFit, you have reached so many of your personal goals and we are all proud of you!! Thank you for another fabulous Fight Night.

WOD for 08302009

5 Rounds for time:

21 Thrusters (m:75/w:55)

21 Double Unders (sub is 7 times: 147 singles)

Getting what you GIVE

It's time to think about your goals (ie. weight loss, faster times, heavier weights, new PRs), do you feel like you are reaching them? I have noticed many people getting new PRs and I am very proud of all of you for working so hard. I have also become more and more excited to watch all of you show me how close you are to the infamous pull-up. I have however also noticed a little lag, some aren't taking the warm-up seriously; I see a lot of walking around, talking, doing maybe one pull-up, a couple squats and maybe a few good morning. I cannot express enough how the warm-up helps break up lactic acid from past workouts, it loosens the muscles so you can reach peak performance and typically the warm-up is specifically picked out to help you with some of the movements involved in the WOD. To piggy back on the importance of the warm-up, even more important is the intensity in which you hit your WOD! CrossFit works because our WODs are "constantly varied, functional movements, PERFORMED AT HIGH INTENSITY." Faster times, weight loss and PRs happen when you complete that one more rep, when you skip getting a sip of water, and you sprint that last 200m into the box and jump right into the next part of the WOD. I know what it is like to need a sip of water or to miss a clean because I am going too fast, but I also know, I don't need 2 minutes between each rep and most of the time getting chalk is a distraction and not necessarily needed.

Please remember, when you work out, YOU GET WHAT YOU GIVE. High intensity (of course still maintaining good form) creates the sweat, blood and tears for PRs and weight loss.

Here Fathia, Suz, Steve and Gretchen all work hard to finish "Kelly". 

Great performance, HIGH INTENSITY!

Don't forget tomorrow is Fight Night at Lori's! Last minute RSVPs welcome, please post to comments! Kids welcome! Please come by for a great time. First fight starts at 7p; come anytime after 5p to hang out and eat for a bit first! BYOB.

WOD for 08302009

"Lynn"

5 Rounds: Max body weight BENCH PRESS; Pull-Ups.

There will be rest between rounds. **Scale weight as needed.

New Schedule effective August 31, 2009

Congratulations to the three new clients who battled Day 2! This was really Joanna's Day 2 but Craig and Duane did it with her and will make up their Day 1's another time. All three quickly found out that a 400m run and 30 wall balls is not as easy as it sounds. Great work guys!

 This is Joanna, today was her Day 2. You can tell from her enthusiasm about the WODs she is going to be in it for the long haul. Welcome Joanna!

Craig showed up this morning and completed the Day 2 WOD without any hesitation to completing the "intros" out of order. After the work out Craig said "this is exactly what he needed." Welcome Craig, we hope you continue to be impressed by what CFS has to offer.

For those of you that have been to Kajukenbo, Duane should look familiar! While Matty P does his best to give the Kajukenbo guys a taste of CrossFit, Duane found out today there is SO MUCH MORE! I think he is hooked and hopefully we will be seeing a lot more of him. 

Effective Monday, August 31, 2009 CFS will run on the following schedule (note the change has already been made to the website):

Monday-Thursday

8:00 am

9:00 am

4:00 pm

5:00 pm

6:00 pm

7:00 om

Friday

8:00 am

9:00 am

4:00 pm

5:00 pm

Saturday/Sunday

8:30 am

9:30 am

Please note, with exception to the weekend classes, all classes start at the top of the hour. That being said please be on time, meaning be ready to warm up. Have your shoes on, appropriate attire, and tape ready if needed. I ask this out of respect to the trainers because as soon as we send you all on your warm-up run we start planning how to run the WOD (how many people, how many heats are needed, what is everyone's weight etc...) as well as out of respect to your fellow CFSers who showed up on time and are expecting to leave on time to their next engagement/responsibility. 

Now that I am done being mean LO layin' down the rules, here is something to put a smile on all of your faces:

See more funny videos and TBT Videos at Today's Big Thing.

Too bad this kid wasn't driving us to the Giants game =)

WOD for 08282009

Deadlift 1,1,1,1,1,1,1 (no typo; 7 rounds)

Rest Day!

Lisa C. and Connie take a little break on our Concrete Beach after an especially brutal WOD.  Is this the universal rest position?  Look at other CrossFit sites and you will notice other athletes in the same position.  For me this position often stops my world from spinning post WOD and keeps me from away the orange bucket!

WOD for today 082709

Rest or as always the gym is open so come down and pay what you owe

Oh my aching Hands!

Torn hands of a CrossFitter are kind of like a badge of honor, a rite of passage.  It's common sense; you do an ass-load of pull-ups or weighted movements you are going to get blisters and occasionally these blisters tend to tear like the hands pictured above (courtesy of CROSSFIT FURY ).  I know a lot of folks from our box have similar looking hands so a few pointers.  TAKE CARE OF YOUR HANDS.  For me this means the night or day of a big pull-up work out I take a razor and shave away the dead skin and calluses.  This "operation" makes some people nervous but I haven't (knock on wood) cut myself yet and the end result is nice and smooth.  The area highlighted with the arrows is where you should be directing the razor, pumice stone, or callus remover. 

Use lotion to help your hands stay soft and flexible.  You demand a great deal out of your hands and they are literally stretching to new limits.  If you do have the unfortunate pleasure of having torn open your hands life is about to get a little nasty.  YOU HAVE TO WASH THEM IMMEDIATELY FOLLOWING THE WOD AND TREAT IT LIKE AN OPEN WOUND.  Next I always put NEWSKIN on after a tear because it is an antiseptic, it lets the skin breathe and covers the wound like a flexible bandage.  YOU WILL NEED TO APPLY MULTIPLE LAYERS THROUGHOUT THE DAY.  Its damn near impossible to keep torn hands covered with bandaids or gauze without looking like a bad version of the "Mummy."  For more tips ask around and see what other kind of voodo medicine your fellow CrossFitters are using to prevent nasty tears.

WOD for 082609 (and no this is not a typo)

Run 800 Meters, 40 L Pull-Ups, Run 800 Meters, 40 Strict Pull-Ups, Run 800 Meters, 40 Kipping Pull-Ups

If your hands are only slightly banged up this taping procedure may help (again courtesy of CROSSFIT FURY ).  BRING YOUR OWN TAPE! For those with really bad hands alternatives for pull-ups will be available.  NO EXCUSES!

How To Tape Your Hands Man! from CrossFit Fury on Vimeo.

Friendly Competition

"Our workouts are competitive events. The strength and value of CrossFit lies entirely within our domination of other athletes. This is a truth divined through competition, not debate." -Greg Glassman

Tex (on left) eyes his competition mid-WOD.  Justin (on right) and Tex began CrossFitting together and also train at Kajukenbo often as sparing partners.  Competition helps build camaraderie and often brings out new personal records, faster times and helps push you past the "I can't go on moments."  Who brings out your competitive side and helps you finish the WOD?

WOD for 082509

Shoulder Press

3,3,3,3,3,3,3

****So I'm becoming an old man and with that my memory must be fading because I'm constantly forgetting things and HEATHER'S B-DAY was one of those things... without further delay******

HAPPY BIRTHDAY HEATHER

Rowbot will be even faster!

This past weekend Rowbot and "Z" spent time at CrossFit One World with the infamous Freddy C. and Carl Borg, founder of CrossFit Endurance. CrossFit Endurance has tons of videos on POSE running as well as information on why adding running, swimming, and biking to your regime can benefit your overall CrossFit experience. 

Freddy C. and Rowbot goof off showing us they can strike a POSE:

Saturday, August 29th Lori is hosting another Fight Night! Fight Nights are not usually this close together, but this month we lucked out! Food will be out at 5p for those that want to come early to mingle, fights start at 7p. Lori puts together an amazing spread so please RSVP so she can plan the menu. BYOB.

Wednesday, September 9th at 7-8:30pm CFS will host Introduction to Kajukenbo with Matty P. Please post to comments if you plan on attending so Matty P has enough time to plan the evening.

WOD for 08242009

5 rounds for time:

15 Squat Cleans (m: 135, w: 95)

21 Pull-Ups

Please welcome JESSICA!

Many of you might not know Jessica, but she has been at the gym for about 2 months now and is making remarkable strides in her workouts. Nicole was so kind as to bring Jessica in for the free introduction workouts and she has stuck with it! Just in her first few weeks Jessica improved her form and stamina- I personally think she loves RUNNING (those of you that have run the 800m with her know I may be stretching the truth).

This video is a bit long- but I swear this is how some feel when they come in for their intro. workouts! 

WOD for 08232009

REST! Or pay what you owe.