CrossFit Solano

Costumes and a few honorable mentions...

What a fun morning at the box! For those of you who were not there both the 0830 and 0930 classes were large in attendance and most took part in wearing a costume...

A few photos:

Best Costumes (By the way, Charles is on the right, he is new to CFS so please give him a warm welcome! He came dressed up and didn't even know!):

Not at CFS but I couldn't help but show all of you:

WOD for 11012009

"Tabata Something Else"

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 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Come ready to sweat! This workout is on the board, aim for high LEGIT reps to make it!

399

What a rest day! Not too long a go, with all the names on the board, I wouldn't have thought so many of you would still have something to make up! I am so happy our CrossFit Family continues to grow.

Speaking of rest days...Seth came in this afternoon and decided he would rise to the challenge! The challenge of course was FIGHT GONE BAD. After setting up the weights, rower and warming up he and Josh started the wod. End result, our CURRENT NUMBER ONE FIGHT GONE BAD SCORE 399! I don't believe this will be touched for some time, but I encourage all of you to try. Congrats to you Seth, 399 is quite impressive!

Seth at Half Dome, Yosemite.

If you haven't done so already, don't forget to sign up for the Turkey Trot, 5K or 10K. Please click here to register. Post to comments to encourage others to sign up as well! I just signed DJ and I up for the 10K!

Tomorrow is Halloween and I encourage you all to dress up for the WOD! Who knows that Batman cape that has been in your closet might just be what you need to help lift that weight off the floor..

WOD for 10312009
Deadlifts 3,3,3,3,3

RX"d- wearing a costume!

Ground Rules

We don't what happened this week, maybe it was the WOD's, maybe it was the wind, the change in weather who knows but in case you forgot or lost your damn mind....

* SHOW UP FOR CLASS ON TIME!!!!! It is disrespectful to your fellow CrossFitters to come waddling in at the last minute.

*COUNT YOUR FRICKEN REPS...it does you no good to fake the funk.  It gives you a false hope the next time you do the WOD that you are going to have a great score/fast time etc.  Also it screws up the next class looking at how you performed.  If we catch you miscounting (AKA Cheating) we will bust you out with a quickness and likely not count your WOD for the day. THIS GOES FOR THE WARM-UP AS WELL!

*SHUT YOUR MOUTH AND PAY ATTENTION... We like having fun as much as the next person, but when we are going over the WOD, movement instruction, etc it's time to listen up.

*CLEAN UP YOUR MESS... If you spill chalk, clean it up.  You make a bar, put it away.  You drag some jump ropes and kettlebells out like for todays WOD put them back.  Sampson and I cleaned up 10 jump-ropes from the parking lot tonight UNSAT.

*BE NICE TO THE EQUIPMENT... We have a very unique gym where we encourage you to DROP things when they get to heavy or it becomes unsafe and you need to bailout from the lift.  Notice I said DROP and not throw.  Many of you have forgotten the simple act of just DROPPING the weight and instead have taken it upon yourselves to save the last ounce of your energy to throw the bar and weights across the gym.  

BE ESPECIALLY NICE TO THE ROWERS... Do not let go of the handles mid row instead gently set them back into the cradle or better yet set them all the back into the chain housing... DO NOT LET THE HANDLES FLY!

BE RESPECTFUL TO EVERYONE... Humor is good being hurtful is bad.  Be adults and know when enough is enough.

Phew enough of the rant, I'm constantly looking for new warm-up ideas and this guy looks like he is having a blast!  What are some things you would like to see during the Warm-Up? BTW it's a rest day, enjoy it as such or pay what owe, better yet practice what you suck at... double unders anyone?

SneakFit

The founder of SneakFit is celebrating her 24th birthday today!  Cindy does a lot of behind the scenes work at CFS but can often be seen timing, scoring, and motivating people through the final stages of their workouts.
The name "SneakFit" comes from the fact that Cindy was at first hesitant to start CrossFit and would often sneak in after hours to do a workout.  Cindy is a natural athlete, a strong lifter and has an amazing amount of coordination, agility and balance.  I for one am very glad she finally decided to dive head first into her glass of CrossFit KoolAid!
Unknown to many CrossFitters is that Cindy's dad is quite the athlete himself.  Best Friends and training partner to the Famous Jack LaLanne you can see that athleticism runs in Cindy's family.

Jack LaLanne and Clay's friendship remains true to this day. When Cindy told her dad a year ago that we had opened CrossFit Solano he was super excited. Clay was so excited that he told Jack! Another fun history fact is that in the earlier days (and still currently) the proceeds from our recycling efforts went into buying equipment and materials for the gym. You like those box jumps, thank your plastic water bottle. Clay told his friend Jack what we were doing and how we were funding the effort and Mr.LaLanne mailed Cindy and CrossFit Solano a box of plastic water bottles to take with us on our next trip to the recycling center. Check out the shadow box Lo put together in the office with Jack's autographed photo and water bottle. Happy Birthday Cindy and thanks for spreading the CrossFit Love.

WOD for 102909

 5 Rounds for time of:
 10 Kettle Bell Swings; Men 2 Pood, Women 1.5 Pood
10 Knees to Elbows
21 Double Unders (10 singles = 1 Double Under)

Get in the Spirit!

I don't usually like to start out with a video put I couldn't resist... Besides it has one of the coolest songs of all time and I thought it was laugh out loud funny.  Plus it gets you in the mood for Halloween just a few days away!

 Okay we are coming up on Day 3 of the Zone/Paler Challenge.. How is everyone doing?  What's working, what's not?  Because my lovely wife is preparing most, okay who am I kidding, all of the meals what I find is hardest is Snack Time (the time between the major meals).  Here is one of my favorite snacks and yes it tastes like a Peanut Butter and Jelly Sandwich.

"PB & J" (2 BLOCK Snack)
1/2 CUP OF PLAIN YOGURT
1/2 CUP OF STRAWBERRIES
1 SCOOP of STRAWBERRY PROTEIN POWDER (14-20 GRAMS OF PROTEIN EQUIVALENT) Max Muscle makes an awesome Strawberry Protein Powder, mixes well and is not clumpy/chalky
1 Teaspoon of Natural Peanut Butter
Mix all this yumminess together, close your eyes and you have a Peanut Butter and Jelly Sandwich!

If this kid doesn't make you want to rush down to the box and start practicing Handstand Push-Ups I don't know what will. 

WOD for 102809
Three Rounds for time of Row 500 meters, 21 Burpees, Run 400 Meters
(We may have to stager start/Run Heats so show up and be prepared to Work)
Fun CrossFit Fact of the day; Sumo Deadlift High Pull's can be used when the athlete does not have access to a Rower!!!!

Happy Birthday Matty P!

Happy Birthday Matty! Thank you for all the help and support you have offered us at CFS, we are lucky to have you as a part of our family! Wishing you a fantastic day where all your birthday wishes come true...

Is this one of them?!

I thought this would be a good picture since it is so rare that Matty is wearing pants and a shirt at the gym!

Do you know about the affiliate blog? There is a link on the Main Site to the affiliate blog; we use it to look at pictures of other affiliates, read about what they are up to and often times good articles/pictures are featured. I found this article and thought it would be nice to share. 

Taken from Rainer CrossFit:

"Ten Things I Believe"

I believe CrossFit is about people and relationships. Fitness comes as a result of having great people and solid relationships in a place where the right tools are available.  A gym without great people is simply a room full of weights.

 

I believe CrossFit  selects for great people. A co-worker once wondered how a guy he knew got a ride to a distant city overnight. He said he didn’t think any of his friends would do that for him. Our response: we have a gym full of friends who wouldn’t hesitate AND they’d even buy coffee for the trip

 

I believe you can tell a lot about a person by how they approach the bar. Confident. Questioning. Unsure. Determined. Reckless. Cautious.

 

I believe you can tell even more about that person when they leave the bar. Exuberant. Angry. Self depreciating. Impressed. Proud. Contemplative.

 

I believe burpees were designed by the same guy who invented pantyhose.

 

I believe getting your diet nailed down is the hardest thing you’ll ever do. And you’ll have to do it everyday. Somedays it will be easy to make good food choices, other days it will seem impossible. It comes down to how important it is to you.  If its important enough, you’ll do it and the benefits will pay in spades.

 

I believe we have a duty to our kids. I have a responsibility to raise them in an environment where food is fuel and not celebration, a cure for the pity pool, or something to turn to in boredom. In other words, I have to know that my view of food is all screwed up and I have to instill in my kids something different.

 

On the topic of kids, I believe they need to grow up knowing exercise if fun, rewarding, and its an enjoyable pursuit for life. Luckily, they get to grow up in a CrossFit gym where they are surrounded by great people, heavy weights, PR’s and all of the makings of a positive, welcoming, healthy environment.

 

The best gift we’ve ever received was a card that simply said “Thank You for saving my life”

 

Lastly, I believe in family. My family is just a little bigger these days.

What do you believe in? Which of these are your favorite or ring closest to home? Personally, my family is growing, as I have established some very special friendships.

WOD for 10272009
 
"Fight Gone Bad"- THE PERFECT BIRTHDAY GIFT FOR MATTY, THIS IS PURE COINCIDENCE!

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points.

Tomorrow starts the CHALLENGE!

Tomorrow some of us will start our ZONE or PALEO diet for 30 days! I know Fathia gave everyone a ton of information and some of it still might feel a little overwhelming, if that is the case, I encourage all of you to use the comments as a place for you help one another out. Post a comment asking a question about a recipe or blocks, post a recipe you tried for dinner and tell us how wonderful it was or maybe make a comment about how you can see changes in people as they go through these next 30 days making healthier food choices and WODDING regularly.

Because I know DJ would hate to go 30 days without cookies I made some Paleo Chocolate Chip Cookies for him (thank you Sakura for the recipe).

• 1 tsp vanilla extract
  
• 1 cup almond meal/almond flour
  
• ¼ cup chocolate chips (I used dark chocolate from Trader's)
  
• ½ tsp baking soda
  
• 1 egg
  

350 degrees for about 10 minutes--

In case you missed Friday's post, here is the most important part of it- PLEASE RSVP, ASAP.

ROWBOT WILL HOST THE RUN CLINIC TUESDAY NOVEMBER 3RD AT 10AM AND 5PM. This is a REST DAY, if you show up at either of these times the run clinic will be the only option- you will not be able to make a wod during these 2 times. PLEASE RSVP TO COMMENTS TO LET US KNOW WHAT TIME TO EXPECT YOU. Just as a reminder, I have all the names of those that already paid for the package deal (run clinic, 2 nutrition classes and received a shirt) if any of you are planning on jumping in, the cost is still $25- you still get a shirt plus you are invited to attend the second nutrition class.

I know this was a lot so please mark your calendars for the following:

• Oct 26th PALEO/ZONE CHALLENGE STARTS
• Nov 3rd Run Clinic at 10a and 5p
• Nov 10th Second Nutrition Clinic
• Nov 26th Turkey Trot
• Nov 26th PALEO/ZONE CHALLENGE ENDS

WOD for 10262009

REST or pay what you owe.

Master's Results

Congratulations to Maris and Steve for their efforts in competing in the Master's Challenge at Walnut Creek's Sweat Shop. While neither of them came in first, they did go and try their best. I am honored to call you both CFS athletes as both of you did more then anyone else simply by trying out.

Men’s Results:

1st Kevin Suttmoeller - CrossFit Redding
2nd David Sally - CrossFit Oakland
3rd Greg Lombardo - San Jose Police
4th James Garvin - Speed Strength Training Roseville 
5th Terry Dickman - CrossFit Excel
6th Steve Downey - CrossFit Oakland
7th Robert Parrish - CrossFit Oakland
8th Greg Saunders - Hollister
9th Max Lewin - CrossFit East Bay
10th Dean Woerner - Diablo CrossFit
11th Peter Dapkus - CrossFit Oakland
12th Mike Banks - CrossFit Oakland
13th Brian Roach - CrossFit Oakland
14th Lee Tannenbaum - Catalysts Athletics
15th Maris Goldsborough - CrossFit Solano
16th Jim Dick - CrossFit Sweat Shop

WOD for 10252009

"J.T."

21-15-9 reps of: 
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Turkey Trot

Before you read the following I want you to know how very proud I am of all 30 of you that ran some form of the 10K! I know many of you had doubts whether you would be able to finish, but all of you did a great job. That being said I want to encourage you all to do it again, but for a cause. What better way to celebrate Thanksgiving then to help give back to those that are suffering- if you can't run, please donate.

"We are pleased to announce our first annual Solano Turkey Trot being held on Thanksgiving Day, 2009 in beautiful Suisun Valley in Fairfield, California. Everyone is welcome! We are hosting two running events, a 10k and 5k run, and a 5k Walk so everyone has an opportunity to participate for a good cause! 

The Solano Turkey Trot is sponsored by Solano Hearts United, a collaboration of five non-profit organizations who have joined together to raise awareness and support for children, adults and seniors in Solano County.

Those organizations include: CASA (Court Appointed Special Advocates), Children Nurturing Project, Heather's House, Meals on Wheels and Mission Solano."

Basic Info.: EVENT IS RAIN OR SHINE.

Runs/Cost:There is a 10k run, 5k run and 5k walk- all cost $25.00 to participate. My understanding is not many people are signing up for the 10k- DJ and I plan to sign up for the longer run and hope you join us.

Location: Run begins and ends at Solano Community College on Suisun Valley Rd (Free Parker here)

Results: Runners (does not include 5k walk) will be given a timing chip; results will be posted by the end of race day.

Awards: Awards will be granted to top male and top female runner who finish 1st, 2nd and 3rd in their age group for both the 5k and 10k.

For additional info and to register please click here.

To get you ready for all this running ROWBOT WILL HOST THE RUN CLINIC TUESDAY NOVEMBER 3RD AT 10AM AND 5PM. This is a REST DAY, if you show up at either of these times the run clinic will be the only option- you will not be able to make a wod during these 2 times. PLEASE RSVP TO COMMENTS TO LET US KNOW WHAT TIME TO EXPECT YOU. Just as a reminder, I have all the names of those that already paid for the package deal (run clinic, 2 nutrition classes and received a shirt) if any of you are planning on jumping in, the cost is still $25- you still get a shirt plus you are invited to attend the second nutrition class.

I know this was a lot so please mark your calendars for the following:

• Oct 26th PALEO/ZONE CHALLENGE STARTS
• Nov 3rd Run Clinic at 10a and 5p
• Nov 10th Second Nutrition Clinic
• Nov 26th Turkey Trot
• Nov 26th PALEO/ZONE CHALLENGE ENDS

I like this video because all of you can be trainers! Look at the form in the video: rushing to the bottom, maybe the bar it high on the neck, bending at the waist rather then dropping your bottom down etc...I am sure with adding weight we will all see a few of these tomorrow. But I want to give you all something to look at so when we say "deeper", "don't bend at your waist",  or "push your knees out" you all have an idea of what you look like when we say that.

CFES Max Back Squats from CrossFit East Sac on Vimeo.

Lastly, CONGRATULATIONS Mr. and Mrs. Bauer. Wishing you many years of happiness, health, joy and love. We will miss you the next few weeks while you two enjoy your honeymoon.

WOD for 10242009

Back Squats 3,3,3,3,3

3 Days and Counting!

With just a few days left until the official Zone/Paleo Challenge begins have you been stocking up your refrigerator with the essential items?  What strategy are you going to use to get through the 30 Days?  Me personally I'm going to keep a log of what I eat.  I wrote down what I ate today and it SUCKED!  All day long I wondered why I felt like I had no energy.  Once I looked at my list I realized; I ate like crap and thus I felt like crap.  Alas tomorrow is another day and I will get it right.

The Challenge Officially Kicks off October 26th Monday but there is no rule saying you can't go out shopping and prepping ASAP.  Sakura has created/started a Blog highlighting some of her eating choices and recipes.  Please click HERE to go to her Blog.  Again we are all in this together, so don't be surprised if we start asking everybody during the warm-up what they've had to eat for breakfast, lunch, snack, etc!  For the next 30 days I want you to closely monitor what you put into your body and how it translates into your performances during your workout.

WATCH THESE VIDEO'S!!!!!!!!!!!

WOD for 102309

"Nicole"
AMRP in 20 Min of Run 400 Meters, Max Rep Pull-Ups!  As soon as your hands come off the bar or your feet touch the ground you are off and running!