CrossFit Solano

Happy New Year!

Here is to wishing everyone a Happy New Year! May we all mend our torn calluses, eat our last COOKIE and come in to the gym following the 3 days on 1 day off programming (hmm a 2010 goal maybe?)!

Seth starts the party off early!

I looking forward to seeing you all next year! Be safe and have a Happy New Years Celebration!

WOD for 01/01/10
REST DAY

Goals

I hate New Years Resolutions.  I think for most people they don't make it past the first couple of weeks and it sets them up for failure.   So starting tomorrow on the left side of the White Board will be a column called "GOALS."  This will be up for the next week or so to allow everyone to write their name and their CrossFit/Personal Goals.  Maybe it's a Muscle-Up, maybe it's a 500 LB Deadlift, maybe you want to lose 10 to 20 LBS.  Whatever it is get motivated by writing it down and keeping yourself accountable.

Nicole and Hailey take a moment to ponder their goals for 2010

 

WOD for 12/31/09
"Sprint Murph"
Teams of two:
Run 1 Mile (alternate 400 Meter Runs between TeamMates)
As a Team complete the following
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile (alternate 400 Meter Runs between TeamMates)

*****One person works and the other person rest.  Teams can chose between patterns of pull-ups/push-ups/squats but the work must be equal****
*****Obviously like all CrossFit WODS this is can be tailored to suit anyone, so all skill levels welcome*****
*****You can start choosing your partners now, or show up and you will be paired with someone of similar skill level*****

Encouragement

Nothing says good job like a post WOD hug or maybe this is a post WOD Rub-Down... either way Ricky shows us how to get it done.

WOD for 12/30/09
21-18-15-12-9-6-3
Power Cleans M 95#/ W 65#
Sit-Ups
Weighted Good Mornings

TEAM WOD FOR 12/31/09
"SPRINT MURPH"
Teams of two:
Run 1 Mile (alternate 400 Meter Runs between TeamMates)
As a Team complete the following
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile (alternate 400 Meter Runs between TeamMates)

*****One person works and the other person rest.  Teams can chose between patterns of pull-ups/push-ups/squats but the work must be equal****
*****Obviously like all CrossFit WODS so all skill levels welcome*****
*****You can start choosing your partners now, or show up and you will be paired with someone of similar skill level*****

DON'T FORGET TO SIGN UP FOR THE "BIGGEST LOSER 2" POST TO COMMENTS.

Showing Your Affection

Steve wears his heart on his chest so to speak when it comes to FRAN.

Thanks ROWBOT for shooting that picture like a young Peter Parker.  Okay now the important stuff:

FURTHER HOLIDAY SCHEDULE:

Classes will be as normal Tuesday and Wednesday

Thursday 12/31/09 Only class is at 0900 AM.  Get the party started early with another Team WOD.  GYM will be closed Fri 01/01/10, Saturday 01/02/10 and Sunday 01/03/10.  With that being said get down to the gym and hit the WOD's hard these next couple of days and use the gym being closed as extra rest days.

WOD for 12/29/09
AMRP
3 Handstand Push-Ups
5 Pull-Ups
7 Knees to Elbows

FRAN!!!!!

Hope you all are ready to jump right back into CrossFit and regular hours!! Tomorrow, Monday, December 28, 2009 we are open for regular hours (8a, 9a, 10a, 4p, 5p, 6p, 7p). The perfect "Get right back into the swing of things" WOD is waiting for you!

Quite impressive! His chin is a little shy on some, but great effort. Remember, for those shooting for the record board, arms must lock out over head on the thrusters as well as proper depth in the squat and chin MUST CLEAR the bar on pull-ups.

Reminder: Yesterday I posted about the "Biggest Loser 2" please post to comments if you plan on participating. Challenge starts January 4, 2010 so please let me know your thoughts so I can plan accordingly.

Also, March 27, 2010 is looking to be a busy day! "Fight For Air" in SF and CrossFit Sectionals. For those interested in trying out for the sectionals, registration is still open (cost is $100) click here to register. Spectators are welcome (cost is $50 for both days). Competitors get to bring ONE FREE GUEST. If $50 is a little steep for you, I encourage you to sign up for the "Fight For Air Team". If you cannot climb or participate, you can make a donation before 12/31/2009 for a tax right off for the 2009 year!! Click here to join or make a donation. You do have to raise money to participate ($100) but there are crafty emails already created, all you have to do is send them to friends and family. There is also a tin at the gym for donations; last year we divided what was in the tin and everyone raised $100 without coming out of pocket (other then the registration).

WOD for 12282009
"Fran"
21, 15, 9
Thrusters and Pull-ups

New Years Resolutions

It's never too early to make a change for the better. I know we all make those list 1.) Lose 10lbs 2.) Follow CrossFit 3 days on 1 day off 3.) Follow the ZONE/Paleo Etc...Why wait another week to make changes in your life that not only benefit YOU, but your HEALTH and over all CrossFit SUCCESS? 

I would like to put a Weight Loss Challenge out there. Starting Monday, January 4th. Specifics not yet determined, but you can count on a weigh in (no measuring inches), approximately $10 to participate (winner takes all; 1 guy, 1 gal- or maybe we create teams?), food logs and WOD PRs. Let me know what your thoughts are an if you think you will participate, this will determine if it is 1 guy, 1 gal for winners or if we make small teams. I am thinking teams would be nice because it would create a strong support system. But I can understand maybe you guys would rather keep your weight loss personal? I don't know, so like I said, you'll have to tell me what you think. Your thoughts and comments will help me better plan the challenge, so don't be shy.

Remember how well everyone did during "Biggest Loser"? People lost 10 plus pounds, PR'd significantly and saw noticeable results! So,in the mean time, take your health and fitness serious and do the WODs at home! Start eating right and practicing meals. 

What a good way to chuckle at our food choices...

WOD for 12272009
100 Burpees for time. Post time to comments.

Ready to work off the guilt!

For those of you that missed all the fun on Christmas Eve:

XMAS EVE WOD 2009 from DJ on Vimeo.

Thank you to all of our loyal CFSers, friends, family and CrossFit Vallejo  for coming out!!
Hope you all had a wonderful Christmas! I know my day was spent eating and seeing the family! If you did the same or ate as much as I did, you are probably also looking forward to a WOD to help with the guilt! So get the kids out of the house, call a partner, head to the local track, park or get ready to run around the block. I don't care if you can't find an exact 400m run, just run! Post to comments how you did and what you did to substitute (i.e. ran around the block, treadmill etc...).

WOD for 12262009
4 Rounds
Run 400m, 50 air squats

Merry Christmas

Merry Christmas and Happy Holidays everybody.  On behalf of all of the trainers and owners of CFS we hope that Christmas Day finds you surrounded by family, friends, loved ones and folks who fill your heart with cheer.

WOD for 122509

It's a Rest Day, Enjoy It

Pictures and Video of Today of Team WOD to come later still in production phase.

HoHoHo WOD

Team WOD for 12/24/09 will be as follows
3min Handstand Push-ups, 3min Toes to Bar, 3 min Squat Clean, 3 min Kettlebell Swings, 90 sec Handstand Push-ups, 90 sec Toes to Bar, 90 sec Squat Clean, 90 sec Kettlebell Swings Squat Cleans 135 M, 95 W;  Kettlebell 2 pood M, 1.5 pood W Total reps completed is the teams score

Rules: Teams are 2 people. Only one person can work at a time; the other  rests. Teams must share Pull-Up Bar, KB/ Barbell must be shared if same sex. Teams can start at any position and rotate through the movements.  With our equipment we can run two teams at each station; 8 teams or 16 people at one time

Even Santa gets in the CrossFit Spirit:

Upcoming Events

CROSSFIT EAST SAC is hosting "The SAC-TOWN Throwdown Affiliate Challenge" on Saturday February 13th, 2010 from 9 am to 4 PM.  Justin and crew came down for the Matt Bishop Fundraiser and we were guests in their house for the Fight Gone Bad Fundraiser.  Justin really knows how to put an event together and I'm sure this will be great.  You have to register as a team or as a spectator.  Teams consist of two men and two women.  Event is limited to the first 25 teams to register.  This would be a good prep for the anyone interested in going to the CrossFit Games for an Affiliate Team.  Any takers?????????

12/23/09 Registration for the 2010 CrossFit Games begins tomorrow. The site says they hope to be up and running by 1 PM but who knows.  BTW there is a $25,000 prize purse going to be awarded to the male and female 2010 CrossFit Games Champions!  Any Takers?????????

12/24/09 We will be having a Team WOD at the box, You can either pick your teammate and bring them to the box or we will pair you up when you get there.  Any Takers?????????

Team WOD for 12/24/09-

3min Handstand Push-ups, 3min GHD Sit-ups or Toes to Bar, 3 min Squat Clean, 3 min Kettlebell Swings, 90 sec Handstand Push-ups, 90 sec GHD Sit-ups or Toes to Bar, 90 sec Squat Clean, 90 sec Kettlebell Swings Squat Cleans 135 M, 95 W;  Kettlebell 2 pood M, 1.5 pood W Total reps completed is the teams score

Rules: Teams are 2 people. Only one person can work at a time; the other  rests. Teams must share GHD machine/Pull-Up Bar, KB/ Barbell must be shared if same sex. Teams can start at any position and rotate through the movements.  With our equipment we can run two teams at each station; 8 teams or 16 people at one time.

For a little motivation:

WOD for 12/23/09

"HELEN"

3 Rounds for time of

Run 400 Meters

21 KettleBell Swings

12 Pull-Ups