CrossFit Solano

How to Count in Canadian

Ernie teaches Carl, I and the rest of the morning class how to count in Canadian.  Notice he says he is going to do three reps, yet goes on to do much more.  I like how Saki the camera woman even asks for clarification on the number.  Good job everybody on the brutal WOD'S the past couple of days.

WOD for 100109

Four Rounds for time of: Run 400 Meters, 50 Squats.... Justin from CFV now is your chance for a rematch!

ANNOUNCEMENTS:

Come join us on 100609 in helping Jason and Meghann celebrate their upcoming wedding.  The happy couple will be doing a WOD which is posted on the White Board and anybody is welcome to join them in a little marital bliss.  We will also be BBQing for this event as it is a dual celebration of CrossFit Solano's One Year Anniversary of being open.  Bring a friend, bring the family and come down to CFS to have some wedding cake, a cold beer, and some BBQ.

Check out Logan and Sampson invading CrossFit Vallejo.  They went there a couple days ago and did today's WOD with Justin AKA "ATOM ANT."  Justin brother you should have picked a weighted movement and crushed them!  For more pictures of Gizzle, Sampson and Justin in action click HERE

Muscle through it

Taryn gets set up for a power clean during the Front Squat/GHD WOD.  Taryn has recently joined us after CrossFitting on the East Coast and is a frickening fire-breather!  Watch out for this lady she's going places.  If you see her around the gym make sure to say hello and welcome to the CFS family.

Todays WOD involves everyone's favorites... Muscle-Ups and handstand push-ups!  Watch the video and pay close attention during the WOD instruction.  May the gods of strength, agility, coordination, power, endurance, speed, stamina, flexibility, balance and accuracy shine upon you tomorrow helping you achieve your first muscle-ups or handstand push-ups.  (If you didn't catch it those are the 10 Components of Fitness as described by CROSSFIT ).

WOD for 093009

"NATE"

AMRP (As Many Rounds Possible) in 20 Minutes of:

2 Muscle Ups or 8 Pull-Ups/8 Ring Dips

4 Handstand Push-Ups (if no HSPU will count attempt)

8 2-Pood Kettelbell Swings

****During the HSPU really really try to get into a handstand.  By now most everyone should be comfortable with being upside down.  Just holding a Handstand is better practice then using the bent knee wall method****

****CrossFitters can share Kettlebells as the REP count is low enough that you can muscle/hustle through it knowing a fellow athlete is hot on your tail***

Knowing when to Scale

Please review this video from HQ  for some helpful hints on front squats for the workout 

The beautiful part about any CrossFit Workout is that they are scalable.  You can change the weight, rep, movements, etc to accomodate each invidual athlete.  Sometimes ego/pride/machismo can get in the way of scaling and really put a damper on your workout.  How many times have you seen this "Oh I can do the RX'D (prescribed) weight/rep/WOD etc."  Halfway through the WOD we are changing the weights/reps etc to help the person finish the workout.  It's better to take a moment of inner reflection during the Warm-up/Instruction to decide if you are really RX'D or not.  Don't be affraid to push yourself but please leave your ego at the door. 

WOD for 092909

21-18-15-12-9-6-3 rep rounds of 185 Pound Front Squat, GHD Sit-Ups (W#105) .... oh and in order to front squat you have to clean the weight from the ground

****This is where scaling the workout comes into play.  GHD'S  will be first given to those athlete's doing the WOD as RX'D (meaning full range of motion, RX'D weight, correct depth in the squat, and good form)**** If you are close to RX and the GHD'S are tied up you can always double the sit-ups to add to the difficulty of the WOD.  The end result of any CrossFit Workout... you should be sweaty, out of breath and feeling like you gave it your all... don't fake your WOD. 

Rest!

I am not always a fan of Mondays, BUT I AM A FAN OF REST DAYS ON MONDAYS! Here are a few pictures of everyone in action at FGB IV, enjoy:

 

 

There are more pictures loaded on Flickr, check CFS Media on the side tool bar to check them out. Additionally, for those of you with Facebook, the pictures have been loaded to the FGB IV album- help yourself to tagging.

Something to think about, I have talked to a few of you about your experience with "Biggest Loser" and how you are doing now with diet and excersice. Most of you mentioned that since "Biggest Loser" you have fallen "off the wagon". As trainer/coaches we have all been talking about having a 30 day Paleo/Zone Challenge. You would get to pick EITHER Zone or Paleo to follow for 30 days. We would work together to make a pact to not cheat but to eat "right" for just 30 days....more information to come soon. Of course we would pair it with a WOD challenge also.  Would you be up to the Challenge? Do you think challenges like these at the gym help you stay on point? POST THOUGHTS TO COMMENTS.

WOD for 09282009

Rest- pay what you owe. 

Randy, Badger or Strict Press, Push Press and Jerk.

Way to REPRESENT CFS!

I am sorry I wasn't able to attend FGB IV with all of you today at CrossFit East Sac but from what I see in the pictures and hear- YOU GUYS DID A HELL OF A JOB REPRESENTING CFS! I am so proud to see all the names on the board and all of you in CFS shirts! Special mention to Lori, Elizabeth, Alex and Trina for completing the WOD RX'd for the first time! Way to go ladies! The big announcement: Seth (our day one and day 2 all star) PLACED 1ST out of all the competitors. Rowbot and Dynamax placed in the top 5 overall! 

Results (not in order):

THE GANG (missing Matt T. and Trina):

Please post about the experience: how was it? would you go again? best part? scaled v. rx'd accommodations? 

WOD for 09272009

"Badger"

Three Rounds for time:

30 Squat Cleans (m:95/w:65)

30 Pull-Ups

Run 800m

FGB IV

FROM JUSTIN RILEY AT CROSSFIT EAST SACRAMENTO:

Early registration starts at 9:30 AM and the first heats will be held starting at 10:20.  Heat times will be assigned on a first come first serve basis, so if you get here early you will have first choice on your heat time.  You can expect to be participating in the workout for about an hour. 

You will be paired up with another athlete and will take turns performing the Fight Gone Bad WOD and keeping score for one another.  The first group of athletes will cycle in starting at Wall Ball and will perform 3 rounds of the WOD.  When all athletes in the first group finish, they will stay in the WOD area to keep score for the athlete that kept score for them.  Each station will have a head judge to enforce proper movement standards and the entire WOD area will have a head judge to oversee proper movement standard enforcement.  Half ass shitty reps will not be counted, this is going to be a legitimate CrossFit competition!  We hope you have been trained well.

Parking tomorrow is going to be jam packed.  Please consider carpooling or biking in for those of you who can.  The street parking in the surrounding area is limited.  For ease of parking, please use Lot 11 of CSUS shown on the map above.  They have given us permission to use their parking lot for the event.  It is only 2 blocks away and will save you the effort of driving all over the place to find a spot, then having to walk 2 blocks anyway, and possibly getting a ticket for parking where you are not supposed to.  Please use Lot 11.

See you all tomorrow morning, great job raising donations!  $16,560 as of last night with the help of our surrounding affiliates.  This is going to be epic.

CROSSFIT SOLANO FOLKS:

We will be meeting at the gym at 0800 hours to arrange carpool arrangements.  Its about two blocks from where we will be parking to where CrossFit East Sacramento is so bring a bag to pack your personal items in as we will be walking.  If your hands are ripped and you need tape be sure to bring it.  

WOD FOR 092609

PRESS 1,1,1

PUSH PRESS 3,3,3

PUSH JERK 5,5,5

Go Heavy!

Hero WOD

Sometimes when a hero WOD comes up we are often given only a quick biography and maybe a picture of the individual.  However WOD's like "Danny" hit a closer to home.  Books like the "Lone Survivor" by Marcus Luttrell help give those that perform the Hero WOD "Murph" a better appreciation of what those Heroes had to endure.  

Sadly this video clip of LAPD SWAT Officer Randy Simmons was taken 10 years before his tragic death.

A few days after the standoff in which he was killed CROSSFIT HQ  honored his memory by making a Hero WOD in his name.  Members of the LAPD SWAT Team performed this WOD during a Certification held at their department.  Look for big names Mary Everett (finished the WOD in 4 min 21 secs), CrossFit Icon Jolie Gentry (finished the WOD in 4 min 44 secs, and the famous Josh Everett (his WOD begins around minute 4:40 on the video). 

 

RANDY

75 Pound Power Snatch, 75 Reps for time (Women #55)

I am sorry this is late, but I would like to say HAPPY BIRTHDAY TO LYNN! Lynn has been doing an amazing job hitting WODs hard, getting her kipping pull-ups and doing WODs RX'd! Lynn, all of us at CFS wish you a very happy birthday. May all your wishes come true! 

Boy, Lynn cleans up nice when she isn't at the gym!

House Keeping

Some house keeping issues:

This is the gym clock.  It tells time.  If you were looking at this clock and wanted to show up for the four o'clock class you are technically 16 seconds late.  Show up on time and ready to go.  Classes start on the hour and during your warm-up the trainers are working behind the scenes to game your workout, set up weights, figure out equipment issues etc, etc.

This is puke.  If you puke clean it up.  (This is Madison's puke and she very thoughtfully sprayed off the sidewalk after I took this photo).  If you bring a dog, kid or other animal to CrossFit and it poops... clean it up.  If you bleed or leak other bodily fluids during a WOD clean it up.  

This is the refrigerator.  It keeps things cold.  Namely those refreshing waters everyone drinks during the WOD'S and for some those tasty post WOD beers.  Whatever your flavor the system is simple.  If you reach into the frig and remove a tasty cold beverage a "donation" needs to go into the TIP JAR located directly to the left.

This is the recycling can.  It is where all things recyclable go.  Plastic water bottles, aluminum cans etc are to be placed in here.  The trash can's are marked "Trash" and "Recycling."

Enough about the serious stuff only two days left until FIGHT GONE BAD!  We will be meeting at CFS at 0800 hours to arrange Car Pool and getting on the road by 0815.  It's about a fifty minute to hour long ride to CrossFit East Sacramento.  Prepare to be flexible in case of any delays but expect to have a good time and support a great cause.  I plan on driving (I can take four passengers) and coming back shortly after the WOD and BBQ as I have to work that night however Lori and few others plan on staying in Sacramento to make a day of it.

For those of you who don't have Face Book (myself included) this is a baby and it is growing in Lo's Tummy.  You will notice that Lo is going to be following a different workout programming involving much less intensity and lighter weights.  Be positive and encouraging but don't urge her to go faster because it really makes Junior's heartbeat really fast!  We are both very excited and thank everyone for the kind words of encouragement.

WOD for 09242009

Rest- or pay what you owe.

Information regarding FGB IV

Justin Riley, Operations Manager/Part Owner of CrossFit East Sac, sent me an e-mail with information regarding parking, sign-in, heats plus  more... please read the following to better prepare for the event:

"This email is for a few reasons, the first is to let you all know how the day is going to unfold.  We are planning to start sign ups for heat assignments at 9:30 with the first heat going off at 10:30.  Heat assignments will be on a first come first serve basis, so if people need to leave early let them know to be here early and get signed up.  We have a handful of volunteers from the National Personal Training Institute who have been trained in the methods of FGB by their instructors.  They will be assisting in the warm up area giving instruction on how to perform the movements correctly and giving final briefing on how the WOD will be performed.  Athletes will be paired up with a partner who will keep score during their heats.  After one group of athletes finishes their heat, there will be a couple minute break to recover. Then they will trade places with their partner and keep score for them.  Each station will have a volunteer head judge who will be responsible for keeping movement integrity to a competition standard.  Roxy deli will be start serving food around noon and we will run heats into the early afternoon.  It looks like we will have about 100 athletes performing the WOD and we will have 4 different scaled versions of the WOD.  There will be a mens and a womens Rx station, a station with 35# barbells, and a 2 round version with very light dumbells and small boxes in which kids and grandparents will be able to perform the WOD safely.  Come one, come all."

"We are authorized to used Lot #11 of Sac State University for the day.  Our lot gets really full on the weekends from antique shoppers and there is not a lot of street parking nearby.  Instead of driving around in circles and ending up parking just as far away, advise your athletes to use the lot on the map provided.  I will post this map on our blog on Friday before the event and will be advising many of our members to ride bikes here if possible."

I have printed the map mentioned above and will bring copies to the gym for all the drivers.

It is not too late to sign-up, so if you are interested, please click here to register.

Running! Tomorrow's WOD involves running, not too much, but enough that we all need to be reminded to stay hydrated in this heat. It is important to drink water before and after the WOD!

3-2-1 GO!!!!

WOD for 09232009

"Griff"

Run 800m forwards

Run 400m backwards

Run 800m forwards

Run 400m backwards

Guess who is coming home?!

Tomorrow afternoon Gizzle arrives! Since Gizzle left on his deployment quite a few new people have joined CFS, for those of you that have been around a while perhaps we should warn people about "The Giz"! I am sure with all of our Air Force men and women it is hard to deploy and not have a biological family to come home too, I am happy that our CFS members and friends think of us as a second home and are just as happy to come home to us! Logan, we have missed your crazy wod ideas, dress attire, random t-shirt collection, and TEXAS SHORTS! Lucky for us a few running wods are in the future- please don't start worrying, no 5 or 10Ks, so don't start complaining now (or we will have to enforce the $5.00 whining fee).

Logan, how did they manage to fly upside down and snap a picture of you? Impressive.

WOD for 09222009

"Little Eva"

5 Rounds for time:

Run 400m

20 KB Swings (m: 53#, w:35)

20 Pull-ups