CrossFit Solano

WE ARE CLOSED TOMORROW, TUES. 12/1

Please remember we are closed tomorrow, Tues. Dec. 1st- NO CLASSES WILL BE OFFERED.

Sweetest CFS moment- After Steve finished his 10K he ran back to get Suz, Connie, Mo and Axel; here he finishes (again) with Axel. 

 

There is nothing better then when someone finishes a WOD and then turns to cheer on their fellow CFSer! Today Nader cheered on Trina and Randy as they finished. I know we have all had that experience when we have wanted to quit or walk but all of a sudden someone comes up behind you and runs with you, talking you through it, encouraging you to keep going when all you can think is "I can't". What's your best "sweetest CFS moment"?

WOD for 12012009
Rest-STAY HOME! 

CrossFit Gear

While I love that all of you wear your CrossFit Solano gear so proudly, did you know you can buy CrossFit stuff from CrossFit Inc.? 

Some Christmas ideas for the CrossFitter in your family: (This womens shirt is currently on sale for $19- all sizes available)

Mens Classic Pukie Shirt ($32- all sizes available) Look for more gear here.

When you watch this video check out some of the people in the background! So much to comment on...

 

WOD for 11302009
"Elizabeth"
21, 15, 9
Squat Cleans and Ring Dips
(m:135; w:95)

FYI- TUESDAY, DECEMBER 1ST THE GYM WILL BE CLOSED! THIS IS A REST DAY. THE GYM WILL BE CLOSED ALL DAY; NO CLASSES. WE WILL REOPEN WITH REGULAR HOURS WEDNESDAY, DECEMBER 2ND. THANK YOU IN ADVANCE FOR YOUR UNDERSTANDING.   

2010 Fight for Air Climb

Sunday, March 27, 2010 is the "Fight for Air Climb" (previously called Climb California). I have started the CrossFit Solano Team under "CrossFit Challenge," so far Diablo CrossFit and Lalanne Fitness are the only other CrossFits that have set up their teams. As of tonight a total of 48 CrossFitters have registered to participate. Last year (please add your name to comments if i missed you, sorry) Logan, DJ, Sampson, Courtney, Alex, Maris, Heather, Mo and myself participated- we had a blast doing the climb, walking around SF, going out to pizza, enjoying delicious treats (sweets and beer) not to mention simply having a good time together. 

"Your pledge to the American Lung Association in California will sustain their commitment to the prevention of all respiratory diseases including lung cancer, chronic obstructive pulmonary disease (emphysema and chronic bronchitis) and asthma. Thank you for your support as I challenge myself not only in participating in the American Lung Association in California’s Fight for Air Climb event, but also by raising money for this very worthwhile cause."

Click here to join DJ, Matty P and I! If you cannot join the team but are interested in making a donation (it is holiday season) to the cause, click here. IF YOU JOIN THE TEAM BEFORE 11:59PM MONDAY 11/30/2009 REGISTRATION IS ONLY $15.00 (INCLUDES SHIRT, FOOD, DRINKS, MUSIC AT THE TOP OF THE 52 AND A FABULOUS DAY WITH FELLOW CROSSFITTERS!) After 12/1/2009 registration will go up to $25.00.

Giz leaves tomorrow for 74 (he'll be home in February) days and picked out this video to say "good bye"- (turn up the volume all the way)
 
 

WOD for 11292009
6 Rounds for time:
Run 400m, 21 Burpees

FYI- TUESDAY, DECEMBER 1ST THE GYM WILL BE CLOSED! THIS IS A REST DAY. THE GYM WILL BE CLOSED ALL DAY; NO CLASSES. WE WILL REOPEN WITH REGULAR HOURS WEDNESDAY, DECEMBER 2ND. THANK YOU IN ADVANCE FOR YOUR UNDERSTANDING.  

Gym Closed Tuesday December 1st. No classes.

Great job again to everyone who completed the 10K on Thanksgiving, many of you PR'd. The results were just posted this morning and are as follows (Post to comments if you PR'd):

Madison (Mo): 1:25:39
Axel: 1:27:25
Stacey: 50:59
Nicole: 1:01:48
Lo: 56:26
Denise: 1:00:42
Lynn: 1:08:45
Suz and Connie: 1:26:48
Halie: 1:15:00
Matty P: 48:40
DJ: 55:09
Matt T: 51:07
Steve: 57:42

Pretty good video...love the puke scene. Tell me what you think.

FYI- TUESDAY, DECEMBER 1ST THE GYM WILL BE CLOSED! THIS IS A REST DAY. THE GYM WILL BE CLOSED ALL DAY; NO CLASSES. WE WILL REOPEN WITH REGULAR HOURS WEDNESDAY, DECEMBER 2ND. THANK YOU IN ADVANCE FOR YOUR UNDERSTANDING.

WOD for 11282009
Clean and Jerk 1,1,1,1,1,1,1
*No racks; you can only jerk as much as you can clean. 

Turkey Trotted Out

Thanks everyone for showing up this morning for the "little" fun run.  It was for a bunch of good causes and allowed me to go back for seconds... okay thirds for Thanksgiving Dinner.  As always I was very impressed by the teamwork everyone put forth.  From our cheering section (Mandy, Sampson, Gizzle) waiting at the finish line, our running high fives at the turn around spots, or Steve's cool down run to bring everyone across the finish line.  I'm always proud to be out with my CrossFit Solano Family!  The results for the run should be up later tonight or tomorrow and I will post as soon as I find out.  

I know that a lot of the other participants trained specifically for this event logging a lot of miles on the road.  I'm glad that as a group we were all able to prepare for the run using the approach of "constantly varied, functional movements performed at high intensity" for our training.  You've been doing the workout of the day and you treated this run like any other WOD, you put your head down and handled business.  Granted there were some fast folks out there today but I bet their deadlift isn't so strong or their squat not so powerful.  I rather be "good" at a lot of things then "great" at just one event.  That's what I adore about CrossFit, train for the unknowable.  

The gym is open regular hours tomorrow so if you are not shopping and want to work some of that "guilt" off come on down.  

WOD for 112709
Rest, Pay What You Owe, or Practice What You Suck at!

Happy Thanksgiving

Today was a good day at CFS, classes weren't too big, which kind of sucks for the "Nancy Challenge" however, I know many of you are preparing meals, making arrangements and getting ready for Thanksgiving. All that being said, while classes were roughly half as large as usual, 23 of you came and battled "Nancy." I am happy to report based on last times performances (Oct 7th 09) there was a 78% improvement!! I believe some of this is due to all the extra practice we have had in the warm-ups (Over Head Walking Lunges, Over Head Squats, Box Squats etc...). What do you think? What do you attribute your PR too?

A few notable PR's:

Alex! last time Alex did "Nancy" she was having a hard time getting more then 3 or 4 OHS at a time; today she was able to knock out 5-8 in a row!

 

Elizabeth managed to shave more then 10min off her last time! Her form was much better and she has one of the top 5 times on the board.

We all make fun of Joe Dirt and his super inflexible shoulders, all laughing aside, Joe managed to PR with PVC and 2.5s on either side. I know this doesn't sound like much, but this is a big deal. All improvements are a big deal.

I am looking forward to the Turkey Trot tomorrow, then all the eating! For those of you participating in the Turkey Trot please plan on meeting at the gym promptly at 7:15am to either carpool or caravan. If you wish to meet us there just look for the truck- we wont have our phones on us once we leave the truck. We plan to park at Solano Community College. Please wear your CFS gear and represent!

A Thanksgiving wish for all of you: "May your stuffing be tasty, May your turkey plump, May your potatoes and gravy Have never a lump. May your yams be delicious And your pies take the prize, And may your Thanksgiving dinner Stay off your thighs!" ~Unknown.

What are you Thankful for?

WOD for 11262009
5K- REMEMBER THERE IS ONLY 1 CLASS AT 0900 TOMORROW. (YOU HAVE TO RUN ANYWAY! IT'S NOT TOO LATE TO REGISTER IN PERSON AND RUN THE 5K/10K WITH US AT THE TURKEY TROT! MEET US AT THE GYM OR THERE. $35 CASH/CHECK ONLY). 

More OHS!

Shane reminds us that it's been exactly 30 Days since we started the "Nancy Challenge."  Time to blow out those folders!  Find your time and the weight you used last time and go for a PR!  If you didn't go RX'd last time maybe your goal is Rx'd this time.  If you went RX'd last time then you have a PR to shoot for, good luck everybody.

                                                                                                                                                                                      "Nancy"

5 Rounds for time of:

Run 400 mm, 15 Overhead Squats

M#95, W#65

Thanksgiving/Holiday Weekend Hours

I came across this video on Freddy's C site quite a few days ago, CrossFit One World, and was amazed! It's on the longer side but definitely made you scratch your head and wonder "How did they do that?!"

Some of you have already noticed the "gummies" are gone. We made a decision to throw them out due to the collection of germs that were visibly seen on them- foot prints, chalk, dried blood, tape residue etc... If any of you miss them and would like to bring some in, we are fine with you packing them in your gym bag and taking them home with you. The sharing of the "gummies" however was pretty unsanitary as people were still ripping their hands using them. 

Thanksgiving hours and information:
For those participating in the Turkey Trot I would like us all to meet at the gym at 7:15a. This will allow us to carpool/caravan, take a group picture and at least start the run together. 
For those who did not sign up CFS will be open on Thanksgiving for 1 class at 9:00am. You can still register to run with us the day of, bring cash or check. WOD hint: You'll be running either way, why not do it for a cause?!
Friday, Saturday, Sunday we will be open regular hours.

WOD for 11242009
5 Rounds for time:
Run 100 Yards
6 Power Cleans (m:155; w:105)
12 Knees to Elbows 

Rest day!

Tomorrow is a rest day, come in and pay what you owe or observe the rest.

For those coming in tomorrow to make up weighted pull-ups, Nader recommends painting your nails first. I am guessing maybe it's like chalk and makes you 10% stronger?! (I believe this is 92#).

Shout out to Sampson and Mariano who PR'd with 85#. It is such a fight toward the end; in the beginning everyone was joking around, laughing, wrestling...then the heavy weight started and it was a swim to get their chin to the bar.

Good job guys! 

WOD for 11232009
rest or pay what you owe...and/or paint your finger nails?  

"Woman, it's called kipping, don't you know I CrossFit?!"

Globo Gym meets CrossFit:

*WARNING- NOT WORK/FAMILY FRIENDLY- LANGUAGE.

 

"If you want you can come over after and help me cut the torn calluses from my hands."

It's not too late! Turkey Trot on Thanksgiving. Many of us have signed up for the 10K however, there is a 5K (walk or run) option. Click here to register. Tomorrow will be the last day to sign up with the discounted price of $25.00; if you wait until race day it is $35.00 (cash/check only) and you have to be there at 7am. Registration closes online at 11:59pm 11/22/2009. Please post to comments if you decide to sign up.

WOD for 11222009 
Weighted Pull-Ups 1,1,1,1,1,1,1 (weight increases every round like normal heavy days). No bands will be used.
If you cannot do weighted pull-ups the alternate WOD is:
5 Rounds of:
Max Reps Pull-Ups in one Minute
Max Rep Push-Ups in one Minute

Rest three to four minutes between Rounds, partner up and make it legit

Post WOD there maybe a little extra fun...